Grain Freekeh and Black Bean Salad

Grain Freekeh and Black Bean Salad

Blood Sugar: 5Servings: 7Preparation Time: 20minMeal Category: Lunch
Micronutrients:FolateMagnesiumVitamin A

Macronutrients per 100g

Energy
133kcal
Sugar
2g
Fat
9g
Fiber
3g
Sat fat
1g
Protein
4g
Carbs
11g
Sodium
127mg

Ingredients

180g / 6.35oz Cracked grain freekeh, 1/2 tsp Salt, 625ml / 21.13fl oz Boiling water, 80g / 2.82oz Hazelnuts, 2 tbsp Sunflower seeds, 2 tbsp Pepitas (pumpkin seeds), 400g / 14.11oz drained and rinsed Black beans, 200g / 7.05oz Tinned corn kernels, 1 finely diced Red capsicum, 1 finely chopped Celery stalk, 80g / 2.82oz diced Red onion, 3 chopped Spring onions, 2 cups finely chopped Flat-leaf parsley leaves, 1/4 cup chopped Mint leaves, 1/4 cup chopped Coriander leaves, 1 tbsp rinsed and chopped Salted baby capers, 1/2 Pomegranate seeds, 80ml / 2.71fl oz Extra virgin olive oil, 1.5 tbsp Pomegranate molasses, 1 crushed Garlic clove, 1 Lemon juice, 1/2 tsp Honey

Preparation

1. Put 180g / 6.35oz cracked grain freekeh, 1/2 tsp salt, and 625ml / 21.13fl oz boiling water in a large microwave-safe bowl. Cook on High for 14 minutes. Cover and stand for 10 minutes, then drain and set aside. 2. Lightly toast 80g / 2.82oz hazelnuts, 2 tbsp sunflower seeds, and 2 tbsp pepitas in a dry frying pan over medium heat for 2-3 minutes, shaking occasionally. Allow to cool, then chop. 3. Combine the cooked freekeh, toasted nuts and seeds, 400g / 14.11oz black beans (drained and rinsed), 200g / 7.05oz tinned corn kernels, 1 finely diced red capsicum, 1 finely chopped celery stalk, 80g / 2.82oz diced red onion, 3 chopped spring onions, 2 cups finely chopped flat-leaf parsley leaves, 1/4 cup chopped mint leaves, 1/4 cup chopped coriander leaves, 1 tbsp rinsed and chopped salted baby capers, and seeds of 1/2 pomegranate in a large bowl. 4. Shake 80ml / 2.71fl oz extra virgin olive oil, 1.5 tbsp pomegranate molasses, 1 crushed garlic clove, juice of 1 lemon, and 1/2 tsp honey in a small screw-top jar until thoroughly combined. 5. Stir the dressing through the salad, then scatter the reserved pomegranate seeds over the top.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
40% of RDI
Vitamin C
14% of RDI
Omega 3
2% of RDI
Vitamin A
28% of RDI
Calcium
25% of RDI
Folate
51% of RDI

Good to know

This salad is lovely topped with a dollop of tahini yoghurt or crumbled feta or goat cheese.

How to Prepare

1. Put 180g / 6.35oz cracked grain freekeh, 1/2 tsp salt, and 625ml / 21.13fl oz boiling water in a large microwave-safe bowl. Cook on High for 14 minutes. Cover and stand for 10 minutes, then drain and set aside. 2. Lightly toast 80g / 2.82oz hazelnuts, 2 tbsp sunflower seeds, and 2 tbsp pepitas in a dry frying pan over medium heat for 2-3 minutes, shaking occasionally. Allow to cool, then chop. 3. Combine the cooked freekeh, toasted nuts and seeds, 400g / 14.11oz black beans (drained and rinsed), 200g / 7.05oz tinned corn kernels, 1 finely diced red capsicum, 1 finely chopped celery stalk, 80g / 2.82oz diced red onion, 3 chopped spring onions, 2 cups finely chopped flat-leaf parsley leaves, 1/4 cup chopped mint leaves, 1/4 cup chopped coriander leaves, 1 tbsp rinsed and chopped salted baby capers, and seeds of 1/2 pomegranate in a large bowl. 4. Shake 80ml / 2.71fl oz extra virgin olive oil, 1.5 tbsp pomegranate molasses, 1 crushed garlic clove, juice of 1 lemon, and 1/2 tsp honey in a small screw-top jar until thoroughly combined. 5. Stir the dressing through the salad, then scatter the reserved pomegranate seeds over the top.

Good to Know

This salad is lovely topped with a dollop of tahini yoghurt or crumbled feta or goat cheese.

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