Freekeh and Roasted Carrot Bowl with Tahini Lemon Sauce
This Freekeh and Roasted Carrot Bowl is a warm, earthy, and nourishing Mediterranean dish packed with flavor and texture. Nutty freekeh forms a hearty base, while sweet roasted carrots, creamy tahini-lemon dressing, fresh herbs, and crunchy toppings bring contrast and vibrancy. It’s naturally vegetarian, fiber-rich, and perfect for lunch, dinner, or meal prep.
⏱️ Time:
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 bowls
Ingredients:
For the Bowl:
1 cup cracked freekeh
2 cups water or low-sodium vegetable broth
4 medium carrots, peeled and sliced into thick batons
2 tbsp olive oil
1/2 tsp ground cumin
Salt and pepper, to taste
1/4 cup chopped fresh parsley
1/4 cup crumbled feta (optional)
2 tbsp toasted pumpkin seeds or chopped pistachios (for crunch)
1/4 red onion, thinly sliced (optional)
For the Tahini Lemon Sauce:
1/4 cup tahini
3 tbsp fresh lemon juice
1 small garlic clove, minced
2–3 tbsp cold water (as needed for thinning)
1/2 tsp maple syrup or honey (optional for balance)
Salt, to taste
Instructions:
1. Cook the freekeh:
Rinse freekeh under cold water.
In a pot, combine freekeh and water or broth. Bring to a boil.
Reduce heat, cover, and simmer for 20–25 minutes until freekeh is tender and water is absorbed.
Fluff with a fork and let cool slightly.
2. Roast the carrots:
Preheat oven to 425°F (220°C).
Toss carrot batons with olive oil, cumin, salt, and pepper.
Spread on a parchment-lined baking sheet and roast for 25–30 minutes, flipping halfway, until tender and golden at the edges.
3. Make the tahini lemon sauce:
In a small bowl, whisk together tahini, lemon juice, garlic, sweetener (if using), and salt.
Add cold water a spoonful at a time until the sauce is creamy and pourable.
4. Assemble the bowl:
Divide cooked freekeh among 4 bowls.
Top with roasted carrots, red onion (if using), parsley, feta, and seeds/nuts.
Drizzle generously with tahini lemon sauce.
Serve warm or at room temperature.
Notes & Tips:
Freekeh Tip: Cracked freekeh cooks faster. Whole freekeh takes about 45 minutes and needs more water.
Carrot Variation: Try using rainbow carrots or adding roasted chickpeas for extra protein.
Make it Vegan: Skip the feta or replace with a vegan feta or marinated tofu.
Make Ahead: Freekeh, carrots, and tahini sauce can be prepped 2–3 days ahead and stored separately.
❓ Frequently Asked Questions (FAQ):
Q: What is freekeh?
A: Freekeh is a green wheat that’s harvested young and roasted. It’s high in fiber, protein, and has a nutty, chewy texture.
Q: Can I substitute the freekeh?
A: Yes! You can use farro, quinoa, barley, or brown rice if freekeh isn’t available.
Q: How do I store leftovers?
A: Store the bowl ingredients separately in airtight containers for up to 3–4 days. Reheat gently or enjoy cold.
Q: Can I add more vegetables?
A: Absolutely — try roasted zucchini, eggplant, or bell peppers for variety.
️ Nutritional Information
Calories: 420 kcal
Protein: 12 g
Fat: 20 g
Carbohydrates: 48 g
Fiber: 9 g
Sugar: 6 g
Sodium: 330 mg
Calcium: 120 mg
Iron: 3.2 mg