Best Freekeh Garbanzo Pilaf Recipes

FREEKEH GARBANZO PILAF

Freekeh Garbanzo Pilaf image

The following was cut and pasted from Kitchen Caravan (www.kitchencaravan.com): This is a very healthy vegetarian dish full of Mediterranean flavor. Freekeh is wheat that has been harvested while still very young, and thus is very high in protein, vitamins, and minerals. It has a slightly smoky flavor due to the way the wheat is processed after harvest, so it pairs well with mellow flavors, such as beans and chicken. This recipe calls for cooking the beans from scratch, but you can also use canned garbanzos for a faster version. (NOTE: I have not made this recipe as I am allergic to the carrots and cinnamon. If you have any substitution suggestions, please zmail me. Thank you!)

Provided by dogsandwoods

Categories Grains

Time 2h

Yield 3 c, 4 serving(s)

Number Of Ingredients 22

Ingredients

1/2 cup dried garbanzo beans, soaked at least 4 hours
1 bay leaf
1 garlic clove
1 sprig thyme
3 black peppercorns
2 tablespoons extra virgin olive oil
1/4 cup yellow onion, small dice
1/4 cup carrot, peeled, small dice
1/4 cup fennel, small dice
2 garlic cloves, crushed
1 pinch cinnamon
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1 cup freekeh, rinsed and soaked for 30 minutes
2 cups vegetable broth
1 1/2 cups fresh cilantro, rinsed and roughly chopped
1 cup parsley, rinsed and roughly chopped
1 sprig mint, leaves roughly chopped
1/2 cup pine nuts, lightly toasted
1/3 cup extra virgin olive oil
1 teaspoon lemon zest
1 lemon, juice of

Steps:

Freekeh must be soaked for 30 minutes prior to cooking.
For the Garbanzos:.
Drain the garbanzos of their soaking liquid.
Place in a medium sized pot and cover with about 3 cups fresh water.
Add bay leaf, garlic, thyme and peppercorns. You can place them in a bouquet garni bag if you choose.
Bring the water up to a boil. Simmer until the garbanzos are cooked through.
Drain, remove the aromatics, and set aside.
To Prepare the Pilaf:.
Heat up the olive oil in a medium sized pot.
Sweat the onion, carrot, fennel, and garlic until the onion and fennel appear translucent.
Add the cinnamon, coriander, cumin and a pinch of salt, and stir for another minute or two.
Drain the freekeh of its soaking liquid and add it to the pot. Stir everything together so that the freekeh is well integrated, and cook for about 2 minutes, stirring gently.
Pour in the broth and bring to a simmer.
Cover the pot and let cook for 30 minutes.
Add the garbanzos and continue to cook for another 5-10 minutes, or until the liquid has been absorbed and the wheat is cooked through.
NOTE:Keep in mind that these are wheat berries, so they will have a slightly chewy texture and will not be completely soft.
Make the short sauce by blending the remaining ingredients (starting with the cilantro) together until coarsely chopped, as you do not want a smooth puree.
Spoon a bit of the sauce into the pot and stir to combine.
Serve while warm.

Nutrition Facts : Calories 446.4, Fat 38, SaturatedFat 4.4, Sodium 26.6, Carbohydrate 22.6, Fiber 6.4, Sugar 4.5, Protein 8.2

FREEKEH, CHICKPEA AND HERB SALAD

Freekeh, Chickpea and Herb Salad image

There is a lot to love about freekeh, an earthy grain that I'd like to see catch on in more kitchens. It cooks up in about 25 minutes, and it's light, like coarse bulgur, which it resembles, except that the color is darker and greener. But freekeh has a more complex flavor than bulgur. What stands out is its smokiness, a result of the production process, in which durum wheat - the type used for many pastas - is harvested while still green and soft, and carefully roasted in the husk over open fires. The wheat is beaten to remove the chaff, and in the Middle East it is sold whole or cracked. The cracked version is what you're more likely to find here in the United States, and happily it's become easy to do so. Look on the shelves of Middle Eastern markets, at whole-food markets or online. Cracked freekeh is tastier and easier to work with than whole freekeh. Add it to soups or stews, or use in the same way you would use rice or bulgur. The cracked wheat has a grassy, herbal quality that also makes it great for use in lemony salads like this one, in which the freekeh is tossed with chickpeas, scallions and a welcome dash of bright green in the form of fresh mint and parsley.

Provided by Martha Rose Shulman

Categories dinner, lunch, salads and dressings, vegetables, appetizer, main course, side dish

Time 1h

Yield 6 servings

Number Of Ingredients 11

Ingredients

1 cup freekeh
1/2 teaspoon salt, more to taste
1/2 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint
1 cup thinly sliced celery, plus 3 tablespoons chopped leaves
1 bunch scallions, finely chopped
1 can chickpeas, drained and rinsed
1/4 cup fresh lemon juice, more to taste
1/2 teaspoon lightly toasted cumin seeds, ground, more to taste
1 garlic clove, minced or puréed (optional)
6 tablespoons extra-virgin olive oil

Steps:

Heat a medium-size heavy saucepan over medium-high heat and add freekeh. Toast in the dry pan, shaking pan or stirring, until freekeh becomes fragrant, 2 to 3 minutes. Add 2 cups water and salt and bring to a boil.
Reduce heat to low, cover and simmer 20 to 25 minutes or until water has been absorbed. Turn off heat and uncover. Place a clean dish towel over the pot and return lid. Let sit at least 10 minutes. Uncover and allow freekeh to cool another 10 minutes.
In a large bowl, combine freekeh, chopped herbs, celery, scallions and chickpeas and toss together. In a small bowl, whisk together lemon juice, cumin, garlic, salt and olive oil; toss with salad. Taste and add more lemon juice if desired. Serve right away or let sit for up to 1 hour before serving.

Nutrition Facts : @context http, Calories 313, UnsaturatedFat 13 grams, Carbohydrate 37 grams, Fat 16 grams, Fiber 9 grams, Protein 9 grams, SaturatedFat 2 grams, Sodium 387 milligrams, Sugar 4 grams