Freekeh salad with asparagus and orangesPublished on May 11, 2018

Freekeh salad Photo by: Mark Holleron

Grain salads are a great addition to any brunch, lunch or dinner menu. This one is hearty and delicious, with bright, fresh springtime flavours and colours. Freekeh is a fantastic superfood also known as cracked green wheat. It’s an ancient grain that is high in fibre with a low glycemic index, making this dish as nutritious as it is pretty.


  • 1  cup (250 mL) freekeh, bulgar or quinoa
  • 1½  cups (375 mL) orange juice
  • ½  cup (125 mL) water
  • 2  tbsp (30 mL) olive oil, divided
  • 1  tsp (5 mL) salt
  • 2  tsp (10 mL) grated ginger root
  • 18  stalks of asparagus, cut in 1”/2.5 cm pieces
  • 1  sweet red pepper, diced
  • ½  cup (125 mL) fresh or frozen green peas
  • 2  navel oranges, peeled and sectioned
  • 4  green onions, minced
  • ¼  tsp (1.25 mL) cayenne pepper, or to taste
  • ¼  cup (60 mL) toasted walnut or pecan pieces
  • ¼  cup (60 mL) chopped fresh parsley, for garnish


In a large saucepan, combine freekeh, orange juice, water, 2 teaspoons (10 mL) of olive oil, salt and ginger. Cover and place over medium-high heat and bring to a boil, then immediately reduce heat to low. Simmer 15–20 minutes until all the water has been absorbed. Turn off heat and let stand 5 minutes.

While freekeh cooks, sauté asparagus in 2 teaspoons (10 mL) of olive oil in a broad, shallow pan for 2 minutes, stirring often. Add pepper and peas and sauté one additional minute. Transfer to a bowl and set aside.

Transfer cooked freekeh to a serving bowl and add asparagus, peppers, peas, oranges, green onions, cayenne and nuts and stir gently to combine.

Drizzle remaining 2 tablespoons of olive oil over salad and stir gently. Top with parsley and serve warm or at room temperature.

Serves 4-6

Paula Roy

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