I found this recipe at CookEatWorld.com and just upped the anti a bit with the vegetables. It is a great recipe full of vegetarian/vegan proteins and lots of antioxidants, whole grains and plenty of vegetables. On top of that, it has mushrooms – the fungi of the show.
I am new to freekeh, but it is apparently just wheat picked a bit earlier and thus might have a greater nutritional load. It still contains gluten so a quick swap to brown rice will solve this for the gluten free folks.
Having a meal that is high in antioxidants, has plenty of micronutrients, is well balanced in terms of carbohydrate rich, vs protein, vs healthy fats, and high in fibre – great for your gut health (not low FODMAP sorry – I may have to work on a version of this to cater for the IBS crew ) will benefit your health no end! Do this daily (not this recipe, but a diet rich in these things) and you will prevent or reduce your risk of chronic diseases as well as benefiting your brain health, significantly.
That’s all from me, I hope you enjoy this vegan/vegetarian meal as much as I did.
Mediterranean Freekeh Pilaf with Chickpeas
This delicious vegan/vegetarian meal is full of Mediterranean flavours.
Ingredients
- Freekeh pilaf
- Veggie chickpea combination
- To serve
Method
- 1
To make the pilaf, rinse the freekeh (or rice) in cold water and drain.
- 2
Peel and chop the onion and garlic. (Thermomix: 2 sec, speed 4.5, then scrape down the sides of the bowl.)
- 3
Heat a medium saucepan over medium-high heat. Add the oil, onion and garlic and cook for about 3 minutes, until the onion is transparent. (Thermomix: add the oil, cook 3 min, 100°C, speed 0.5.)
- 4
Add the spices, tomato paste and inca berries and stir to combine.
- 5
Add the freekeh and stir to combine. (Thermomix: 5 sec, reverse, speed 1.5.)
- 6
Add the spinach, stock cube and water. Stir, bring to a simmer, then reduce the heat to low, cover and cook for 25 minutes. (Thermomix: 25 min, 100°C, reverse, speed 0.5.)
- 7
Once the water has been absorbed, let the pilaf stand for about 15 minutes.
- 8
Meanwhile, make the veggie chickpea combination. Heat the oil in a large frying pan over medium-high heat. Cook the mushroom, eggplant and beetroot for 5 to 10 minutes. (If using tinned beetroot, add it once the mushroom and eggplant are cooked.)
- 9
Add the spices and chilli flakes and stir through the vegetables until fragrant.
- 10
If using tinned chickpeas, rinse and drain them. Add the chickpeas, edamame and lemon zest to the vegetables, mix together and cook for about 5 minutes.
- 11
Place the pilaf in a large bowl, top with the veggies and stir to combine. Finish with the pistachios, parsley, basil and pomegranate arils. A dollop of yoghurt is nice too.
Nutrition (per serving)
Estimated from the FSANZ Australian Food Composition Database. Actual values will vary depending on the specific products used — not a substitute for individual dietary advice.
