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Recipes

Mediterranean Freekeh Bowl with Grilled Vegetables and Lamb

This is a great example of how red meat can be used in moderation in the Mediterranean diet. At only 2 ounces per person, the lamb is used as a garnish, rather than the main event. Whole grain freekeh and a generous portion of vegetables round out the dish.

Prep Time:

40 minutes

Total Time:

1 hour

Yield:

4 servings

Serving Size:

1/4 recipe

Nutrition Facts

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Nutrition Facts

  • Calories: 430
  • Total Fat: 24g
  • Saturated Fat: 5g
  • Sodium: 480mg
  • Carbohydrate: 38g
  • Fiber: 9g
  • Sugar: 8g (Added Sugar 0g)
  • Protein: 20g

Ingredients

3 tablespoons olive oil, divided

1 small onion, chopped

8 ounces ground lamb

1 teaspoon ground cumin

1/4 teaspoon ground coriander

1/4 teaspoon ground cinnamon

¾ teaspoon salt, divided

¾ cup cracked freekeh

2 cups water

1 medium eggplant, sliced lengthwise into long, thin pieces

¼ teaspoon pepper, divided

1 pint cherry tomatoes

2 scallions, sliced

3 tablespoons tahini

Juice of 1 lemon

Instructions

  1. In a large pot or Dutch oven, heat 1 tablespoon of the olive oil over medium-low heat. Add the onion and sauté until translucent, about 8 minutes.
  2. Add the ground lamb and spices and ¼ teaspoon of the salt and cook until lamb is browned and cooked through, using a spatula to break apart the meat, about 8 minutes.
  3. Add the freekeh and water and bring to a boil. Reduce heat to a simmer, then cook, covered, for about 15 minutes. Turn off the heat and leave the lid on.
  4. Meanwhile, get the grill going over medium heat. Use 1 tablespoon of olive oil to brush both sides of the eggplant slices, then top with ¼ teaspoon salt and 1/8 teaspoon pepper. Grill for about 3 minutes on each side, until grill marks appear.
  5. Toss the cherry tomatoes with the remaining 1 tablespoon of olive oil, ¼ teaspoon salt, and 1/8 teaspoon pepper, then use a vegetable basket (or a makeshift pouch of aluminum foil) and grill for approximately 6 minutes, or until soft. NOTE: If you don’t have a grill, the eggplant and the tomatoes can be broiled or cooked in a grill pan on the stove.
  6. Add the grilled vegetables and the sliced scallions to the large pot of freekeh and mix until well combined. Taste and adjust seasoning, then portion into four servings.
  7. To make the dressing, use a fork to whisk together the tahini and lemon juice until creamy. (If the mixture is too thick, you can add 1 tablespoon of water.) Drizzle the dressing over the freekeh bowls before serving.

An Oldways recipe, courtesy of Kelly Toups

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