This fresh and vibrant lemon herb freekeh salad made with parsley, mint, cucumber, tomatoes and peppers and a bright lemon dressing is a healthy vegan Mediterranean grain salad perfect for meal prep or a light lunch. Get the recipe below.
If you’re looking for a fresh, nutritious, and flavour-packed grain salad, this Lemon and Herb Freekeh Salad is a perfect choice. Made with fragrant herbs, crisp vegetables, and bright citrus dressing, it’s a simple vegan dish that works beautifully as a light lunch, healthy side dish, or meal-prep staple.
Freekeh is a traditional Middle Eastern grain made from roasted young wheat. It has a slightly smoky flavour, chewy texture, and impressive nutritional profile, making it an excellent alternative to rice, quinoa, or couscous. Because it holds its texture well, it’s ideal for salads that need to stay fresh for several days.
This Lemon and Herb Freekeh Salad recipe combines fluffy freekeh with parsley, mint, cucumber, peppers and tomatoes, all tossed in a bright lemon and olive oil dressing. The result is a vibrant dish inspired by Mediterranean flavours that’s both healthy and incredibly satisfying.
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Ingredients
The list of ingredients may feel long but I promise each one adds texture or flavour to the dish!
For the salad
- freekeh
- vegetable stock
- cucumber
- cherry tomatoes
- red pepper
- fresh parsley
- fresh mint
- spring onions
- pine nuts
For the dressing
- olive oil
- lemon
- garlic clove
- salt and pepper
Step-by-step Instructions
Step 1: Cook the freekeh
Rinse the freekeh under cold water. Add it to a saucepan with vegetable stock and bring to a boil. Reduce heat and simmer for 20–25 minutes, until tender but still slightly chewy.
Drain any excess liquid and allow it to cool slightly.
Step 2: Prepare the vegetables and herbs
While the freekeh cooks, dice the cucumber and red pepper, halve the cherry tomatoes, chop the parsley and mint, and slice the spring onions.
Step 3: Make the lemon dressing
In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper until well combined.
Step 4: Assemble the salad
In a large bowl, combine the cooked freekeh, cucumber, red pepper tomatoes, herbs, and spring onions.
Step 5: Toss and serve
Pour the dressing over the salad and toss gently until everything is evenly coated. Taste and adjust seasoning if needed. Finally sprinkle over the pine nuts
Hint: Let the cooked freekeh cool slightly before adding the herbs. If the grain is too hot, it can wilt the herbs and dull their fresh flavour.
Substitutions
If you don’t have certain ingredients on hand, here are some easy swaps:
- Freekeh: swap for quinoa, bulgur, or farro
- Mint: alternatively use fresh dill or basil
- Spring onions: finely diced red onion would also work well here
- Olive oil: why not try avocado oil
Variations
There are lots of ways you can vary this recipe. Here are some ideas:
- Mediterranean: add olives, roasted red peppers, and vegan feta.
- Protein-packed: mix in chickpeas, lentils, or grilled tofu.
- Roasted vegetables: add roasted courgette, aubergine, or sweet potato.
Equipment
You only need a few simple kitchen tools:
- Medium saucepan
- Chopping board
- Sharp knife
- Mixing bowl
- Small whisk or fork
Storage
This salad stores very well, making it perfect for meal prep. Store in an airtight container for up to 4 days.The flavours actually improve after a few hours in the fridge.
Top tip
If the salad seems dry after storage, add a small splash of lemon juice or olive oil before serving.
Frequently asked questions
Freekeh has a smoky, nutty flavour and slightly chewy texture, similar to barley or farro.
No. Freekeh is made from wheat, so it contains gluten.
Yes. It can be served warm, room temperature, or chilled.
The recipe
Lemon and Herb Freekeh Salad
This Lemon and Herb Freekeh Salad is a healthy vegan Mediterranean grain salad perfect for meal prep or a light lunch.
Equipment
-
1 saucepan
-
1 chopping board
-
1 Sharp knife
-
1 Mixing bowl
-
1 small whisk or fork
Ingredients
For the salad
- 175 grams freekeh
- 500 ml vegetable stock
- 1 small cucumber diced
- 12 cherry tomatoes halved
- 1 red pepper diced
- ½ cup parsley chopped
- ¼ cup mint chopped
- 4 spring onions sliced
For the dressing
- 3 tablespoon olive oil
- 1 lemon juice only
- 1 clove garlic minced
- salt and pepper to taste
Instructions
-
Rinse the freekeh and add to a saucepan with the vegetable stock. Bring to a boil and then simmer for 20–25 minutes until tender.
-
Drain and allow it to cool slightly.
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Chop the cucumber, red pepper, tomatoes, parsley, mint, and spring onions.
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Whisk together olive oil, lemon juice, garlic, salt, and pepper.
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Combine the freekeh and vegetables in a large bowl.
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Pour the dressing over the salad and toss well.
-
Taste, adjust seasoning, and serve with a sprinkling of pine nuts.
Nutrition
Calories: 347.63kcalCarbohydrates: 40.57gProtein: 12.02gFat: 18.84gSaturated Fat: 2gPolyunsaturated Fat: 4.64gMonounsaturated Fat: 9.58gSodium: 512.31mgPotassium: 418.42mgFiber: 7.56gSugar: 6.6gVitamin A: 2353.59IUVitamin C: 78.72mgCalcium: 71mgIron: 2.92mg
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