Freekeh salad

freekeh and artichoke salad with golden onions, sultanas and herb labneh

  • serves 6
  • Easy

Freekeh is a roasted green wheat grain that has three times the fibre of brown rice and scores low on the GI scale. Here it is added to a healthy vegetarian salad with artichokes and homemade labneh.

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Ingredients

  • freekeh 200g
  • large sultanas (we used Waitrose Orange River Sultanas) 50g
  • onions 2 large, halved and sliced
  • olive oil
  • sherry vinegar 3 tbsp
  • caster sugar 1 tsp
  • cumin seeds 2 tsp, toasted
  • good quality artichokes hearts in olive oil 280g jar, drained
  • dill ½ a small bunch, chopped

herb labneh

  • full-fat Greek yoghurt 200g
  • dill finely chopped to make 2 tbsp
  • parsley finely chopped to make 2 tbsp

Method

  • Step 1

    step 1

    To make the labneh, stir a good pinch of salt into the yoghurt then tip into sieve lined with a muslin or clean J-cloth. Put the sieve over a bowl, then cover with clingfilm and chill overnight. Next day, tip the contents of the sieve into a dish and make a few swirls on the surface. Mix the herbs with some olive oil and pour over.

  • Step 2

    Cook the freekeh in boiling salted water until tender, about 20 minutes. Meanwhile, put the sultanas in a bowl and pour boiling water over to cover.

  • Step 3

    Cook the onions in olive oil in a large frying pan until really caramelised and golden. (This can take 20-30 minutes, so be patient.) Drain the sultanas. Take a third of the onion out of the frying pan, then add the vinegar, sugar, cumin, drained sultanas and another 2 tbsp olive oil to the pan. Stir thoroughly, then take off the heat and season.

  • Step 4

    Drain the freekeh well, then tip into a bowl. Add the onion and sultana mix and all the liquid from the pan. Toss everything together. Pile the freekeh onto a serving plate. Add the artichokes and dill, then toss gently through the freekeh. Dollop over teaspoonfuls of the labneh, then scatter over the reserved onions and a few more herbs, if you like.

Nutritional Information

  • Kcals 288
  • Carbs 37.2g
  • Protein 8g
  • Fat 11g
  • Salt 1.1g
  • Saturates 3.2g
  • Fibre 3.8g
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