Healthy Greek Freekeh Salad

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Ingredients

1 cup cracked freekeh

2.5 cups of water

1/2 cucumber

1 red bell pepper (optional)

1/4 cup chopped red onion

1/4 cup chopped parsley

1/4 cup vegan feta crumbled cheese

salt and pepper to taste

Optional Extras

Black olives

fresh tomatoes

Extra veggies

Greek Dressing

1/4 cup extra virgin olive oil

2 tbsp red cooking wine

1 tbsp mustard

1/2 tsp dried parsley

1/2 tsp garlic powder

1/4 tsp dried oregano

1/4 tsp dried basil

1/8 tsp salt

Black pepper

Method

Freekeh Grain

Heat a medium saucepan over medium-high heat

Add the freekeh and toast (stirring the grain while you toast) until nutty and fragrant, approx. 23 minutes.

Add 2 cups water and salt and bring to a boil

4 reduce to low, cover with a lid, and simmer for 20-25 minutes or until water has been absorbed. Remove from heat and uncover, allowing the freekeh to soak up any remaining liquid for 5-10 minutes.

5. While your freekeh cooks, chop your veggies and whisk together your dressing.

6. In a large bowl, combine freekeh crumbled feta, and veggie, then pour your dressing over the salad and toss to mix.

7.Top with any additional feta desired, fresh parsley and salt and pepper to taste.

8.serve right away or let sit for up to 1 hour before serving.

Health Benefits of Eating Freekeh

Helps with Weight Loss Control

Since freekeh is high-protein food and a high fiberfood, it may provide more satiety when eating it with your meal. Freekeh actually contains three times more fiber than brown rice. A diet rich in fiber may contribute to a lower body weight by helping you feel full. A randomized, controlled trial. Conducted by Annals of internal medicine reported that increased fiber consumption helped subjects lose weight. The study focused on weight changes over a period of 12 months, examining 240 adults with metabolic syndrome, and the findings indicate that 12 months, the was great weight loss in the high-finer diet group.

Aids Eye Health

Freekeh contains the carotenoids lutein and zeaxanthin, which are antioxidants that help prevent age-related macular degeneration. Evidence suggests that lutein, for example, positively affects ocular development throughout life, actually starting in utero, and lowers the risk for the development of many age-related eye diseases. These carotenoids are not only found in vegetables and fruits, egg yolks, and breast milk, but freekeh contains them too.