Healthy Dining Finder - Mediterranean Freekeh

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Mediterranean Freekeh

The bright colors and full flavors of the Mediterranean combine beautifully in this side dish recipe and would pair perfectly with a simple grilled fish.
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Are you ready for a new side dish recipe?  Take a break from the rice and potatoes, and cook up this side dish recipe from the Whole Grains Council that combines the rich flavors of the Mediterranean with the nutty goodness of freekeh.  These young green grains, mostly wheat, are named after the process used to prepare them not the variety of grain itself.  According to the Whole Grains Council, Freekeh “retains the maximum nutritional value, not to mention the best flavor and texture.”

Makes 4 Servings

  • 2 cups cracked freekeh
  • 5 cups low sodium chicken broth
  • 1 Tbsp olive oil
  • 1 red onion, diced
  • 2 sweet red peppers, diced
  • 4 garlic cloves, crushed
  • 12 mushrooms, chopped
  • 1 cup sun-dried tomatoes (not packed in oil)
  • 1 bag baby spinach, about 4 cups
  • 4 ounces feta cheese, crumbled
  • Pinch of cayenne pepper
  • Pinch of salt
  • Pinch of pepper 
  1. Combine freekeh and 5 cups of broth; bring to a boil and cook for 1 minute. Reduce heat to low, cover and simmer for 25-30 minutes.
  2. While freekeh is cooking, heat olive oil in a large skillet, sauté onion, garlic, mushrooms and peppers for 6-8 minutes, or just until tender. Add in sun-dried tomatoes and spinach; sauté briefly, just until spinach is slightly wilted but still bright green.
  3. When freekeh has finished cooking, add vegetable mixture and feta cheese, stirring to combine. Season to taste and serve warm or at room temperature.

Nutrition Information (per serving)*:
500 calories, 14 g fat, 5 g saturated fat, 25 mg cholesterol, 560 mg sodium,
79 g carbohydrates, 13 g fiber, 11 g sugar, 26 g protein, 1.75 cup vegetables.
* Recipe and nutrition information may vary by products (and/or brands) used.

Recipe courtesy of the Whole Grains Council

Find a variety of side dishes, recommended by Healthy Dining’s dietitians, at local restaurants to flavor your healthy diet.  Here are just a few to try next time you head out to eat:

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