Freekeh Salad Recipe and a Grain Blog Hop


Have you tried freekeh? Also called farik, frikeh, and green wheat, it is wheat that is picked when young (i.e. green), and then dried and roasted. It looks a lot like bulgur or farro, and can be used in many of the same ways. While it is an ancient grain that has been popular throughout the Middle East and North Africa for centuries, I’ve noticed that it’s starting to get its due in the US as well. Living in Israel it is readily available in the bulk bins, and it has become one of my favorite ways to add a wholesome grain to my meal.


With all of its nutritional benefits, freekeh is the latest ingredient to be labeled a “superfood.” It has four times the amount of fiber than brown rice, plus many more vitamins and minerals than traditional wheat. The flavor is nutty and lightly smoky, while the texture is pleasantly chewy. It is super easy to prepare and takes only about 20 minutes to cook. Serve it on its own as a side, turn it into a pilaf, or toss it with your favorite veggies to make a freekeh salad like this. If you are interested in learning more about freekeh I highly recommend this article in Gastronomica, Roasting Green Wheat in the Galilee.

Freekeh, Tomato, and Basil Salad

4.7 from 6 reviews
Freekeh Salad Recipe
Prep Time
Cook Time
Total Time
Freekeh, also known as green wheat, is a superfood that is packed with fiber and good-for-you vitamins. Serve it on its own as a side, or toss it with your favorite veggies for a vegan side or light meal.
Recipe Type: Side
Yield: 4 side servings
  • 1 teaspoon olive oil
  • 1 cup freekeh (green wheat)
  • 1-3/4 cups water
  • 1 small cucumber, chopped
  • 6 cherry tomatoes, halved or quartered if large
  • ¼ cup roughly chopped or torn basil
  • Juice of 1 lemon
  • Salt and pepper
  1. Heat the olive oil in a medium saucepan or small pot over medium heat.
  2. Add the freekeh and stir until fully coated in oil and lightly toasted, about four minutes.
  3. Add the water to cover and bring to a simmer.
  4. Simmer until the water has reduced by half, about 10 minutes.
  5. Lower the heat and cover. Cook for another 10 minutes, or until the water is fully absorbed.
  6. Remove from the heat and allow to rest, covered, for five minutes.
  7. Fluff with a fork.
  8. Transfer to a large bowl and allow to cool.
  9. Add the cucumber, tomatoes, basil and lemon juice, and toss.
  10. Season with salt and pepper and serve.
Parve, Vegan, Vegetarian

After skipping the blog hop last week, I’m excited to be back! This week’s theme is grains, which is quite broad. I am interested in your recipes using whole grains, not refined grains like flour. If you need help figuring out what counts, this and this might help. I’m thinking barley, bulgur, quinoa, rice, and, of course, freekeh.

Oh, and for another chance to win a copy of Puff Pastry at Brunch head over to Averie Cooks!

35 thoughts on “Freekeh Salad Recipe and a Grain Blog Hop

  1. Eri

    I’ve never tried freekeh Katherine, but I love everything about grains so I guess I will like it too!
    Have agreat weekend my friend!

  2. JJ @ 84thand3rd

    This is one I haven’t tried yet – even though I eye-ball it in the grocery store all the time. Will have to pick some up! Hope you had a fabulous time on your trip!

  3. PolaM

    I tried freekeh for the first time a couple of weeks ago and I loved it! This remembers me to make some more ASAP! I will try your version!

  4. Ambika

    I have never heard of this!! But it looks very interesting, hope to try it sometime. And yay! for bloghope, will linkup a couple of entries 🙂

  5. Heather @girlichef

    Oh, I have never tried Freekeh…but I always remember it because of the name. Hard to resist – freekeh. I’ve been keeping my eyes out, and may just have to order some online. This salad sounds delicious. 😀

  6. Yael

    I love freekeh! Learned to use it a few years back when I lived in the northern part of Israel. Then you could only get it there but now it is easier to find it.And it is so yummy!

  7. Liz

    SO beautiful, Katherine!! I linked up a quinoa salad!

    PS…at least 2 of my local friends have already purchased your cookbook!!!!

  8. mjskit

    No – I haven’t tried freekeh but it sure makes a gorgeous salad! I’ll have to look for it at my local co-op. Thanks for hosting!

  9. Willow

    Thanks for the invite, Katherine! It’s funny, but I’m realizing that most of my recipes featuring grains focus on quinoa… I really need to expand my horizons!

    I’ve never tried freekeh before, but yoru salad looks incredible! I love fresh little salads with grains, or couscous, like that. 🙂

  10. kitchenriffs

    Oh! I’ve heard of freekeh but never tried it. Nor have I seen it used in very many recipes. This looks terrific – great for warm weather. Really nice recipe & post – thanks.

  11. Helene Dsouza I Masala Herb

    I had to laugh now! You know why?

    Some time back we had bought a bag of wheat grains to grow wheatgrass juice. There was so much I didnt know what to do with it. I googled around (apparently wrongly) and I couldnt find a way to prepare and use the grains in any way. My husbands family didnt know any use for the grains either. So I got rid of them because they started to get spoild with the humidity.

    I wish I had known that earlier. next time I ll ask u first! 😉

  12. Bonnie Matthews

    Hey there, just thought I’d let you know that freekeh can be found at a lot of midwest and east coast stores now. I’m co-founder of Freekeh Foods and we even have 2 flavored varieties that would be fun in this recipe, a rosemary sage, and a tamari variety. If you have any trouble locating it, check out and happy cooking!

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