Freekeh is one of those grains that is pretty versatile. And in this delicious and easy lunch freekeh salad it’s perfect for bringing along for a work lunch or even as an easy dinner.

freekeh salad

Freekeh salad with courgette and tomatoes

It is funny how certain ingredients can all of a sudden be the ‘it’ thing of the moment. Years ago it was quinoa and after that I discovered freekeh. I saw this grain years ago for the first time when I went to Dubai. I saw it sold in the supermarket over there and I had to bring some home.

It took a total of 45 minutes to cook and the first recipe I posted I mentioned that it was hard to find here. But not too long after it started appearing in the supermarkets here as well. In a precooked version so the 45 minutes went down to 15 minutes cooking time. Easier for making this freekeh salad and easier if you’re in a hurry to get dinner or lunch on the table.

Freekeh salade met courgette |

What is freekeh?

Freekeh is a young wheat (so not gluten free!) that is roasted or smoked and then polished to remove the outer shell. It’s also know under some other names like farik. While I did find it in the supermarkets years ago it seems to have disappeared again. Maybe it wasn’t popular enough like quinoa still is. Whichever the case this freekeh salad can also easily be made with another grain like rice or spelt.

It’s a pretty simple salad and because it is mostly harder vegetables it is also easy to bring along for lunch.

. Freekeh met courgette |

Do you love easy salads?

If you like easy salads like this freekeh salad you might want to try other easy salad recipes such as the ones below:

freekeh salad

Freekeh salad with courgette and chili dressing

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Easy and delicious lunch to bring to work or eat as a light dinner
Decorative clock showing preparation time
Prep time 10 minutes
Cooking time 15 minutes
Total time 25 minutes

2 people


  • 150 gram freekeh
  • 1 onion chopped
  • 50 g hazenuts roasted
  • 1 courgette
  • 2 sprigs mint
  • 100 gram cherry tomatoes
  • red chili oil or alternatively chop a red chili very finely and sprinkle through the salad for the added kick


  • 3 tbsp yogurt
  • 2 tbsp red chili oil or a red chili finely sliced
  • 1/2 tbsp apple cider vinegar or another sweet vinegar
  • pepper
  • salt


  • Cook the freekeh according to the instructions on the package, drain, rinse with cold water and leave to cool.
  • Cut the onion in rings and the courgette in cubes. Bake these in a pan with a bit of the red chili oil until the onion is translucent and the courgette is cooked.
  • Add the freekeh and stir together.
  • Cut the cherry tomatoes in quarters and ad to the salad. Add some finely diced mint.


  • Add the ingredients for the dressing together. Stir well and taste if you need some extra salt and pepper. Ad the dressing just shortly before serving the salad

Nutrition Information per portion

Calories: 570kcal | Carbohydrates: 60g | Protein: 21g | Fat: 32g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 22g | Cholesterol: 4mg | Sodium: 28mg | Potassium: 591mg | Fiber: 11g | Sugar: 8g | Vitamin A: 518IU | Vitamin C: 31mg | Calcium: 126mg | Iron: 3mg


The nutritional values above are calculated per portion. The details are based on standard nutritional tables and do not constitute a professional nutritional advice.

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Simone van den Berg

Food blogger from the Netherlands. Loves good food. Likes to create healthy and easy recipes for daily use, but also loves the occasional sweet dish. Lives in the Netherlands with her two cats; Humphrey and Buffy. Profession: Food photographer, food blogger, recipe developer and nutritionist