Mediterranean Herbed Freekeh Salad with Avocado, Pistachio & Citrus Vinaigrette
This hearty yet refreshing salad features ancient whole grain freekeh tossed with fresh herbs, creamy avocado, toasted pistachios, and a bright citrus vinaigrette. It’s a perfect lunch or side dish that delivers fiber, protein, and bold flavor — all Mediterranean-style.
⏱ Time
Prep Time: 15 minutes
Cook Time: 20–25 minutes
Cooling Time (optional): 15 minutes
Total Time: ~45–55 minutes
Ingredients
For the Salad:
1 cup freekeh (whole or cracked)
2 cups water or vegetable broth (for more flavor)
1 ripe avocado, diced
½ cup roasted pistachios, roughly chopped
1 cup cherry tomatoes, halved
½ cup cucumber, finely diced
¼ cup red onion, finely chopped
½ cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
2 tablespoons fresh dill (optional, for extra Mediterranean flair)
½ teaspoon sea salt, or to taste
Freshly ground black pepper, to taste
For the Citrus Vinaigrette:
3 tablespoons extra virgin olive oil
1½ tablespoons fresh orange juice
1 tablespoon fresh lemon juice
1 teaspoon orange zest
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
¼ teaspoon sea salt
Freshly ground black pepper, to taste
Instructions
1. Cook the Freekeh:
Rinse freekeh in cold water. In a pot, bring water or broth to a boil. Add freekeh, reduce heat, cover, and simmer for 20–25 minutes (or according to package directions) until tender and chewy. Drain excess liquid if needed. Cool slightly.
2. Prepare the Citrus Vinaigrette:
Whisk together olive oil, orange juice, lemon juice, zest, mustard, honey, salt, and pepper until emulsified.
3. Assemble the Salad:
In a large mixing bowl, combine cooked freekeh, cherry tomatoes, cucumber, red onion, herbs, and pistachios. Gently fold in the diced avocado.
4. Dress the Salad:
Pour the citrus vinaigrette over the salad. Toss gently to coat everything evenly. Adjust salt and pepper to taste.
5. Chill or Serve:
Serve immediately, or chill for 15–30 minutes to enhance flavor. Garnish with extra herbs or citrus zest if desired.
Notes & Tips
Freekeh Tips: Cracked freekeh cooks faster and is more tender. Whole freekeh has a chewier bite.
Make It a Meal: Add grilled shrimp, lemony chicken, or chickpeas for added protein.
Substitutes: Swap freekeh with farro, quinoa, or bulgur if unavailable.
Extra Citrus Boost: Add segments of orange or grapefruit for a tangy twist.
Storage: Keeps well in the fridge for up to 3 days (add avocado just before serving if making ahead).
❓ Frequently asked questions FAQ
Q: Can I make this ahead?
A: Yes! Cook and mix the freekeh and veggies up to a day ahead. Add avocado and dressing just before serving.
Q: Is this gluten-free?
A: No, freekeh is a wheat-based grain. Substitute quinoa or brown rice to make it gluten-free.
Q: Can I use bottled citrus juice?
A: Fresh juice is highly recommended for brightness and flavor, but bottled can be used in a pinch.
Nutritional Information
Calories: ~320
Protein: 7g
Carbs: 28g
Fat: 20g
Fiber: 6g
Sugar: 4g