Tabbouleh Salad Recipe with Freekeh and Feta
Posted: 02/29/2016
This post may contain affiliate links. Please read my disclosure policy.
Healthy lunch alert! This tabbouleh salad recipe with freekeh and feta is a filling and satisfying lunch. Prepare to be obsessed with freekeh.
If we’re getting carryout for dinner, 95% of the time, it’s Lebanese food.
There’s a problem though.
Ben and I cannot agree on a Lebanese restaurant in our area. He likes one, I like another. Well, I like the fattoush at one…and the lentil soup at the other. The shawarma is a clear winner at one, but the bread wins by a landslide at the other restaurant.
It’s a hard life we have…isn’t it?
At the restaurant I like, they also have amazing mujaddara and tabbouleh. I’ll frequently buy an order of tabbouleh in addition to whatever else I’m getting so that I can enjoy it for a couple lunches.
In all reality, I could probably make all my Lebanese favorites at home like I do with chicken kofta and shish tawook, but I do love a good carry-out meal and a night off from cooking!
I turned the tabbouleh I love into a more filling salad that can easily work as a lunch. This tabbouleh salad recipe uses freekeh and feta to give a boost of protein and flavor that will keep you satisfied all afternoon. The bright flavors of the fresh parsley, mint, green onions, and lemon juice make this salad truly unforgettable.
Speaking of unforgettable flavors, if you haven’t tried my Thai freekeh salad yet, you need to put that guy on your list of recipes to make, too.
Used in this recipe:
More recipes you may enjoy:
Don’t have the option of Lebanese take out? Try making your own dishes with a middle eastern flair!
- Grilled chicken shawarma drumsticks
- Classic homemade hummus with toasted pine nuts
- Tahini sauce recipe (with only 3 ingredients)
- Parsley flavored hummus (without tahini, sesame free)
- Fattoush salad (with video!)
- Broccoli tabbouleh bowl with lentils
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
servings
Healthy lunch alert! This tabbouleh salad recipe with freekeh and feta is a filling and satisfying lunch. Prepare to be obsessed with freekeh.
Ingredients
- 1 cup dry cracked freekeh
- 2 cups chopped tomatoes (about 4 roma tomatoes)
- 2 cups chopped cucumbers
- 3/4 cup fresh mint leaves, finely chopped
- 3 cups fresh Italian parsley, finely chopped
- 1 green onion (green and white parts), finely chopped – more to taste
- 3/4 cup reduced fat feta crumbles
- 3 tablespoons olive oil
- 1/4 scant cup freshly squeezed lemon juice (about 3 lemons)
- 1 small garlic clove, grated
- ½ teaspoon salt
- ¼ teaspoon pepper
Instructions
- Mix all ingredients together in a large bowl until all ingredients are combined.
- Taste and season with salt and pepper as desired. Store tightly covered in the fridge if not eating immediately.
Notes
- Serving size: 1 cup.
Nutrition Information
Serving: 1cup, Calories: 97kcal, Carbohydrates: 7g, Protein: 4g, Fat: 7g, Saturated Fat: 2g, Polyunsaturated Fat: 5g, Cholesterol: 6mg, Sodium: 273mg, Fiber: 2g, Sugar: 3g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
Husband’s take: He really loves this salad too.
Changes I would make: None!
Difficulty: Easy!
Connie says
What can I use in place of freekeh?
Rachel Gurk says
Quinoa is yummy!
Clic Aquí says
Ocasionalmente, el freekeh llamado “farik” o “frik” es un grano integral saludable similar al trigo bulgur farro de espelta y bayas de trigo pero con características distintas. La palabra árabe derivada “freekeh” de farak que significa “frotar” se refiere al proceso de producción, no al nombre de una planta.
Rachel Gurk says
Had to use google translate, but that’s interesting! Thanks for sharing.
Lea Harrison says
Wow this looks delicious and healthy! Thanks for sharing the recipe, gotta try it at home!
Rachel Gurk says
Hope you love it!
Rach's Recipes says
Wow I’ve never tried freekeh before, I’d love to give it a try. I was thinking of adding some garbanzo beans and fresh basil to the dish what do you think? Thanks for sharing.
Rachel Gurk says
Garbanzo beans would be great! Basil might overpower, and it wouldn’t taste like traditional tabbouleh but if you’re a basil lover, go for it!
Susan says
looklike asian foods… :D can’t wait to try it. Thanks you
Patty K says
It looks like my parsley plant now has a fate!
denise says
looks great–I’ve never had Lebanese food.