This freekeh salad recipe, with roasted cauliflower and pomegranate seeds on a bed of fresh arugula, is a flavorful and nutrient-packed dish. The nutty, smoky freekeh pairs beautifully with the vibrant, fresh ingredients, making it a perfect choice for a quick and wholesome meal.
Freekeh is a nutritious ancient whole grain, that is derived from the Levante and North African cuisines and has been part of Palestinian cuisine for centuries!
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Freekeh is used in a variety of dishes some with chicken such as in stuffed chicken with freekeh in soup with lamb, or freekeh with vegetables.
What is Freekeh?
Freekeh is considered ancient food. This unique grain is derived from the Levantine and North African cuisines. It is a type of cereal made from green durum wheat.
The wheat is harvested early while the grains are still tender and green. The grains are then dried, fire-roasted, and rubbed (or polished) to remove the skins, and that's what gives it a nutty smokey flavor. This process of faraka, which means “to rub” is where “freekeh” gets its name from.
Freekeh has been a staple food in Middle Eastern cuisine for centuries and is gaining popularity in other parts of the world due to its nutritional value and unique flavor.
To make freekeh, the wheat heads are harvested and then dried in the sun. The dried wheat is set on fire to burn off the straw and chaff, which gives it a smoky aroma and flavor. The grains are then further processed to remove the outer husks, leaving behind the cracked wheat kernels.
This versatile grain can be used in a variety of dishes, including pilafs, salads, soups, stews, and even as a breakfast cereal. It cooks relatively quickly and can be a nutritious alternative to other grains in various recipes.
Overall, freekeh is a healthy and flavorful grain option that adds a unique twist to a meal with its smoky taste and chewy texture.
What does it taste like? Since the grain is fire-roasted, it's left with this unique smokey nutty taste that distinguishes freekeh from so many other grains, even after it's fully cooked freekeh remains a chewy taste similar to barley.
Why You'll Love this Recipe
- Healthy: Packed with whole, plant-based ingredients, this salad is loaded with protein and fiber thanks to freekeh.
- Quick and Easy: Simple to prepare, featuring seasonal ingredients like pomegranate that are perfect for fall.
- Stores Well: Freekeh salad stays fresh in the fridge for up to 3 days—just add the dressing right before serving!
Equipment
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- Medium Saucepan - For cooking freekeh.
- Large Bowl - For mixing and serving all salad ingredients.
- Baking Sheet – To bake cauliflowers.
Ingredients
- Freekeh - Freekeh is a roasted green wheat grain with a nutty, smoky flavor, commonly.
- Arugula - A leafy green with a peppery, slightly bitter flavor, commonly used in salads and sandwiches.
- Grilled Cauliflower - They pair well with the freekeh.
- Pomegranate Seeds - Pomegranate seeds pair beautifully with the salad's ingredients, adding a burst of sweet-tart flavor and a vibrant crunch that perfectly complements the peppery arugula, sweet pears, and nutty walnuts.
- Slivered Almonds - They enhance this salad with their nutty flavor and add a crunchy texture to the salad.
Instructions
Full ingredients, measurements, and instructions are in the recipe card at the bottom of this post.
Step 1 | Cook Freekeh Separately
Step 2 | Cut the cauliflower into small florets. Toss with olive oil, salt, and cumin until evenly coated. Spread on a baking sheet
Step 3 | Bake cauliflower florets at 350°F (175°C) for 45-60 minutes, flipping halfway, until golden and tender.
Step 4 | In a small bowl, whisk together olive oil, balsamic vinegar, salt, mustard, and honey until well combined.
Step 5 | In a large mixing bowl, combine the arugula, cooked freekeh, roasted cauliflower, slivered almonds, and pomegranate seeds. Gradually pour the dressing over the salad, tossing gently to combine. Taste and adjust with more dressing if needed.
Variations and Substitutions
- For a gluten free option you can swap freekeh for quinoa or wild rice.
- For a different flavor profile, swap out the arugula for other leafy greens like kale, baby romaine, or spinach
- Add creamy avocado slices for richness.
- Add roasted beets.
- Add feta cheese feta for extra protein option.
- Instead of slivered almonds, add walnuts or sunflower seeds or omit for a nut-free option.
- For meat lover you can add grilled chicken or turkey breast.
Storage and Expert Tips
- If the arugula leaves are large, cut them into smaller pieces for easier eating.
- After roasting, cut the cauliflower florets into bite-sized pieces.
- Cauliflower takes longer to cook than most vegetables, so you can roast it the day before and store it in the fridge to save time.
- Raw almonds work fine, but toasting them adds an extra layer of flavor that enhances the salad.
- Store the salad in an airtight container in the fridge for up to 5 days. Keep the dressing separate and only add it right before serving to maintain freshness and texture.
Frequently Asked Questions
Yes freekeh contain gluten, so it is not gluten-free, although it's considered a super grain but like many other grains, it contains gluten. Those on a gluten-free diet should avoid Freekeh. Rice or quinoa can be a great substitute, but keep in mind that the flavor will be quite different.
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More Delicious Salads
Freekeh Salad with Grilled Cauliflower
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 3 1x
- Category: Lunch/Dinner
- Cuisine: Middle Eastern
Description
This freekeh salad recipe, with roasted cauliflower and pomegranate seeds on a bed of fresh arugula, is a flavorful and nutrient-packed dish. The nutty, smoky freekeh pairs beautifully with the vibrant, fresh ingredients, making it a perfect choice for a quick and wholesome meal.
Ingredients
- 1 cup cooked freekeh
- 2 cups grilled cauliflower (½ cauliflower head)
- 4 cups fresh arugula
- ½ cup pomegranate seeds
- ¼ cup toasted slivered almonds (or regular almonds)
- 1 teaspoon cumin
- 2 tablespoons olive oil
- Salt
Dressing:
- 3 tablespoons balsamic vinegar
- 3 tablespoons extra virgin olive oil
- 1.5 teaspoon mustard
- 1.5 teaspoon honey or maple syrup
- Salt and Pepper
Instructions
Roast the Cauliflower:
- Wash the cauliflower and cut it into small florets.
- Spread the florets evenly on a baking sheet.
- Drizzle with olive oil and sprinkle with cumin powder and salt. Toss until evenly coated.
- Roast in a preheated oven at 350°F (175°C) for 45–60 minutes, flipping halfway through, until golden and tender.
- Soak freekeh in water for 10 minutes, then rinse thoroughly.
- Heat a little olive oil in a pot, add the freekeh, and stir for 1–2 minutes.
- Add boiling water (2:1 ratio of water to freekeh), cover, and simmer on low heat for 20 minutes or until the freekeh is tender.
Toast Almonds:
- Place unblanched almonds in a toaster oven at 350°F (175°C) for about 10 minutes.
- Stir occasionally to ensure even roasting. Allow to cool before roughly chopping.
Assemble the Salad:
- In a small bowl, whisk together olive oil, balsamic vinegar, salt, mustard, and honey until well combined.
- In a large mixing bowl, combine arugula, cooked freekeh, roasted cauliflower, toasted almonds, and pomegranate seeds.
- Gradually pour the dressing over the salad and toss gently to combine.
- Taste and adjust dressing as needed.
Notes
- If the arugula leaves are large, cut them into smaller pieces for easier eating.
- After roasting, cut the cauliflower florets into bite-sized pieces.
- Cauliflower takes longer to cook than most vegetables, so you can roast it the day before and store it in the fridge to save time.
- Raw almonds work fine, but toasting them adds an extra layer of flavor that enhances the salad.
- Store the salad in an airtight container in the fridge for up to 5 days. Keep the dressing separate and only add it right before serving to maintain freshness and texture.
Barbara says
I love this salad what a great combination. Thank you for sharing.
Wafa Shami says
Thank you Barbara!