The Simple Lunchbox: Moroccan Freekeh Salad


Freekeh is the name for roasted young, green, wheat kernels. It has a nuttier, richer flavour than other grains. Although freekeh contains gluten, people that find wheat difficult to tolerate may find freekeh a little easier to digest (not for Coeliacs). It is higher in protein and fibre than quinoa, contributing to a lower glycaemic index – fantastic for maintaining blood sugar levels, and keeping you feeling fuller for longer.

This is a great recipe to keep the leftovers for school and work lunches or even picnics, as it tastes amazing hot or cold.

Find freekeh in some supermarkets, health food stores, or bulk food stores such as Terra Madre or The Source.


Serves 2 (with leftovers)

Prep: 20 mins + at least 1 hour for marinating

Cooking Time: 20 mins

Equipment:

Chopping Board

Sharp Knife

Fry pan

Shallow bowl for marinating meat

Serving bowl

Ingredients:

Meat

2 skinless chicken breast fillets, each sliced into 4 portions, or lamb back-strap

1 wedge preserved lemon, rinsed and finely chopped

2 tsp smoked paprika

1 clove garlic, finely chopped

Sea salt and cracked black pepper to taste

1 tbsp coconut oil

Freekeh Salad

3 cups cooked freekeh*

1 small Lebanese cucumber, chopped

1 medium tomato, chopped

2 tbsp chopped parsley

1 spring onion, sliced

2 large handfuls of baby spinach or other dark leafy green of your choice

1 tbsp olive oil

2 tsp apple cider vinegar

Sea salt and cracked black pepper to taste

Optional:

2 tbsp hummus or tzatziki to serve

Freekeh Prep:

  1. 1 cup of uncooked freekeh generally results in around 3 cups cooked. Rinse thoroughly and add to a medium saucepan or rice cooker.

  2. Add 2½ cups water and place over medium heat.

  3. Simmer for around 25 minutes or until the water has been absorbed and the freekeh is tender.

Instructions:

  1. Combine chicken or lamb, preserved lemon, paprika, garlic, salt and pepper in a glass bowl, stirring well to coat. Leave aside to marinate for at least an hour.

  2. Meanwhile, prepare the freekeh salad. In a serving bowl, combine the cooked freekeh, cucumber, tomato, parsley, spring onion and spinach.

  3. Drizzle with olive oil and apple cider vinegar, season with salt and pepper. Mix well.

  4. In a pan, warm coconut oil over medium heat. Add chicken or lamb, cooking on each side for two minutes. Cover and cook for an additional 5-7 minutes or until cooked through.

  5. Serve the chicken or lamb over the salad, adding a dollop of hummus or tzatziki if you like.

For more recipes, head over to The Simple Lunchbox



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BODYWISE MYOTHERAPHY & PILATES

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