Mediterranean Freekeh Salad

The ancient grain, freekeh has a subtle smokey flavor and a chewy texture which is a perfect combination in this Mediterranean freekeh salad. We have added all the favors and tastes of the Mediterranean with a creamy Italian dressing that brings it all together in this easy one-bowl meal.

5 from 7 votes

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Prep Time: 20

Cook Time: 30

Total Time: 50

Servings: servings

Calories: 334kcal

Author: Pat Nyswonger

Ingredients

For the Freekeh

1 cup cracked Freekeh
2 cups water
1/2 teaspoon salt

For the Salad:

1 pound 4 chicken breasts, skinless and boneless
Italian seasonings
Salt/Pepper
2 cups fresh basil spinach or similar greens
2 small zucchini diced
1 can 14 oz. artichoke hearts in water, quartered
1 cup sliced kalamata olives
1 cup sun dried tomatoes oil drained off
1/2 cup roasted pine nuts

For the Creamy Italian Dressing:

1/2 cup mayonnaise
1/2 cup buttermilk
1/4 cup olive oil
1/4 cup white wine vinegar
1 teaspoon dried dill
2 teaspoons fresh oregano minced
2 teaspoons fresh parsley minced
1 clove garlic minced
salt and pepper to taste

Instructions

Preheat the oven to 400°F. Coat an oven-proof dish with cooking oil spray

For the Freekeh:

Bring 2 cups of water and 1/2 teaspoon salt to a boil. Add the freekeh, reduce the heat to medium-low, cover and simmer for 20 minutes until the liquid is absorbed. Remove from heat and let stand for 5 minutes. Set aside or refrigerate until ready to use.

For the Chicken - while the freekeh is cooking:

Season the chicken breasts and place them in the prepared dish, transfer to the middle rack of the preheated oven and roast until the temperature reaches 165°F, and they are no longer pink. Transfer to a cutting board and allow to cool, then slice into bite-size pieces.

For the Creamy Italian Dressing:

In a small dish whisk together the mayonnaise, buttermilk, olive oil, vinegar, dill, oregano, parsley, and garlic. Season with salt and pepper, to taste. Makes about 1 1/2 cups dressing.

To assemble the salads:

In 4 salad bowls/plates divide equally, the cooled freekeh, basil, zucchini, artichoke hearts, olives, tomatoes and pine nuts. Place the chicken pieces in the center of each bowl and add a tablespoon of the dressing to each salad.

Notes

Nutrition for Creamy Italian Dressing, 1 tablespoon: Cals. 82, Fat 8.82, Sodium 47,Sugar 0.4, Fiber 0, Protein 0,32

Nutrition