FreeKeh* Tabouli Dish

Prep Time
10 minutes

Cooking Time
25 minutes

8 servings


  • 2 cups freekeh

  • 4 1/2 cups water

  • 1 16oz can garbanzo beans (rinsed and drained)

  • 1/3 cup olive oil

  • 3 tbsp fresh lemon juice

  • ½ cup fresh parsley, chopped

  • ½ cup fresh basil, chopped

  • 3 tbsp fresh mint, chopped

  • 6 green onions chopped

  • Pint cherry tomatoes, cut in half

  • 1 large cucumber, chopped

  • Sea salt & fresh ground pepper, to taste


  1. Prepare freekeh according to package (heat freekeh and water together in saucepan, bring to a boil. Cover; simmer about 20-25 mins until water is absorbed. I prefer it more on the dry side so I cook just until it’s sticking to the bottom of the pan. Turn off heat. Fluff with fork).

  2. Let freekeh cool.

  3. Toss in lemon juice and olive oil.

  4. Add in remaining ingredients. Don’t skimp on salt and pepper.

  5. Let sit to soak in flavors.


  • 1 serving is about the size of your fist. Serve over a bed of fresh spinach and add a dollop of hummus. Add in grilled chicken breast for extra protein if desired.

  • This dish is GREAT the next day.

*Free-kah is an ancient grain from the Middle East. It’s packed with fiber and protein to fill you up.  

Chia Leah

EntreesBill Bostrom