Freekeh Pilaf with Toasted Pine Nuts and Caramelized Onions
Freekeh is a smoky, nutty green wheat grain rich in fiber and protein. This pilaf brings out its full depth by pairing it with golden caramelized onions and buttery toasted pine nuts. It’s a nourishing, flavorful side or vegetarian main, especially delicious with grilled meats or roasted vegetables.
Time Required:
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4
Ingredients:
1 cup freekeh (whole or cracked)
1 medium onion, thinly sliced
2 tablespoons olive oil (plus 1 tsp for toasting nuts)
2 ¼ cups vegetable broth or water
¼ teaspoon ground cinnamon
¼ teaspoon ground allspice
Salt and pepper to taste
¼ cup pine nuts
2 tablespoons chopped parsley or mint (optional, for garnish)
Juice of ½ lemon (optional)
Instructions:
1. Rinse and cook freekeh:
Rinse the freekeh under cold water. In a pot, add freekeh, broth, cinnamon, allspice, and a pinch of salt. Bring to a boil, then lower heat, cover, and simmer for 20–25 minutes (cracked freekeh) or 35–40 minutes (whole freekeh) until tender.
2. Caramelize onions:
In a skillet over medium-low heat, heat 2 tbsp olive oil. Add onions and cook slowly, stirring often, for 20–25 minutes until golden and deeply caramelized.
3. Toast pine nuts:
In a small dry pan, toast pine nuts over medium-low heat with a drizzle of olive oil for 2–3 minutes, shaking the pan until golden. Watch closely to avoid burning.
4. Combine:
Fluff freekeh with a fork. Stir in caramelized onions and most of the pine nuts. Add lemon juice if desired.
5. Serve:
Top with remaining pine nuts and fresh herbs. Serve warm or room temperature.
Tips:
Cracked freekeh cooks faster and has a softer texture; whole freekeh is chewier and more toothsome.
For a protein boost, top with chickpeas, grilled halloumi, or a soft-boiled egg.
frequently asked questions FAQ:
Q: Can I make this ahead?
A: Yes! It stores well and is great at room temp or slightly reheated.
Q: Substitute for freekeh?
A: Bulgur, farro, or quinoa will work, though flavor will differ.
Nutrient Amount
Calories ~310
Protein 9g
Fat 12g
Carbs 40g
Fiber 8g