If you’re looking for a wholesome, aromatic dish with layers of flavor, the Lebanese Freekeh Pilaf with Roasted Vegetables should be on your list. This dish embodies the rich, earthy flavors of the Middle East, combining the nutty, smoky essence of freekeh with the sweetness and warmth of roasted vegetables. Not only is it a perfect side dish, but it also works wonderfully as a main course, especially when paired with a protein like grilled chicken or lamb.

In this guide, we’ll explore the origin of this flavorful dish, provide you with a detailed recipe, and offer tips for variations. Let’s dive into the world of Lebanese Freekeh Pilaf and its roasted vegetable companions.

What is Lebanese Freekeh Pilaf with Roasted Vegetables?

Lebanese Freekeh Pilaf with Roasted Vegetables is a traditional Middle Eastern dish that brings together the distinct, nutty flavor of freekeh with the natural sweetness of roasted vegetables like eggplant, zucchini, and bell pepper. Freekeh, which is roasted green wheat, is often used in Mediterranean and Middle Eastern cuisine. It is known for its smoky flavor and high nutritional value, offering a perfect base for the rich spices in this dish.

The pilaf itself is made by cooking freekeh in broth, seasoned with warm spices like cinnamon and allspice. The roasted vegetables add color, texture, and a slightly caramelized flavor that pairs beautifully with the smoky grains. This dish can be served as a hearty vegetarian main dish or as a side, complementing meats such as grilled chicken, lamb, or chickpeas.

The Origin of Lebanese Freekeh Pilaf

The dish Lebanese Freekeh Pilaf is deeply rooted in Middle Eastern culinary traditions. Freekeh is believed to have originated in the Levant region, including Lebanon, where it has been cultivated and consumed for centuries. In ancient times, it was a staple food due to its nutritional properties and the ability to be harvested early, thus providing a healthy, easy-to-preserve food source.

In modern Lebanese cuisine, freekeh is often paired with roasted vegetables, olive oil, and spices, creating a warm, comforting dish. The use of za’atar, a spice blend native to the region, or sumac, adds depth and complexity, making it a perfect dish for family gatherings or celebratory occasions.

Ingredients for Lebanese Freekeh Pilaf with Roasted Vegetables

Here’s a breakdown of the ingredients required for this flavor-packed dish. This recipe serves four people, but you can easily adjust it to suit your needs.

For the Freekeh Pilaf:

• 1 cup freekeh (rinsed and drained)
• 1 ½ tbsp olive oil or ghee
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 cups vegetable or chicken broth (low-sodium)
• ½ tsp ground cinnamon
• ½ tsp ground allspice
• Salt and pepper, to taste
• 2 tbsp toasted pine nuts or slivered almonds (for garnish)
• 2 tbsp chopped fresh parsley

For the Roasted Vegetables:

• 1 small eggplant, cubed
• 1 small zucchini, sliced into half-moons
• 1 red bell pepper, chopped
• 1 red onion, cut into wedges
• 1 carrot, sliced
• 3 tbsp olive oil
• 1 tsp za’atar or sumac
• Salt and pepper, to taste

Optional Toppings:

• A squeeze of fresh lemon juice
• A drizzle of pomegranate molasses
• Crumbled feta or labneh on the side

Step-by-Step Directions and Preparation Method

Now that you have the ingredients ready, let’s walk through the process of preparing this nutritious and aromatic dish.

1. Prepare the Freekeh Pilaf

1. Rinse the freekeh: Begin by rinsing the freekeh in cold water. Drain it thoroughly and remove any debris or foreign particles.
2. Sauté the onion and garlic: In a medium saucepan, heat the olive oil or ghee over medium heat. Add the chopped onion and minced garlic. Sauté until the onion turns translucent and fragrant, which should take about 2–3 minutes.
3. Toast the freekeh: Add the freekeh to the pan and stir for about 1–2 minutes. This will help lightly toast the grains and bring out their nutty flavor.
4. Simmer with broth and spices: Pour in the broth, then add the cinnamon, allspice, salt, and pepper. Stir to combine. Bring the mixture to a boil, then reduce the heat to low.
5. Cook the freekeh: Cover the saucepan and let it simmer for 20–25 minutes, or until the liquid is absorbed and the freekeh is tender but still has a slight chewiness.
6. Fluff and keep warm: Once the freekeh is done, fluff it gently with a fork. Keep it covered and warm until ready to serve.

2. Roast the Vegetables

1. Preheat the oven: Set your oven to 400°F (200°C).
2. Prepare the vegetables: Cut the eggplant, zucchini, bell pepper, red onion, and carrot into bite-sized pieces. Place them in a large bowl.
3. Season and coat with oil: Drizzle olive oil over the vegetables, then sprinkle with za’atar (or sumac), salt, and pepper. Toss everything together so the vegetables are evenly coated.
4. Roast the vegetables: Spread the vegetables in a single layer on a parchment-lined baking tray. Roast for 25–30 minutes, stirring halfway through, until the vegetables are golden and tender.

3. Assemble the Pilaf

1. Combine the roasted vegetables and freekeh: Once the roasted vegetables are done, add them to the cooked freekeh in a large serving bowl. Toss gently to combine.
2. Add garnishes: Sprinkle with toasted pine nuts or slivered almonds, and finish with a generous sprinkle of chopped parsley. If desired, squeeze some fresh lemon juice over the top for added brightness.
3. Optional toppings: Drizzle with pomegranate molasses for an extra layer of flavor, or serve with a side of feta or labneh for creaminess.

Variations of Lebanese Freekeh Pilaf with Roasted Vegetables

While the classic version of Lebanese Freekeh Pilaf is already delicious, you can try several variations to make the dish your own:

1. Vegan Version:

Make the dish vegan by substituting vegetable broth for the chicken broth, and use olive oil instead of ghee.

2. Protein Addition:

Serve the pilaf with grilled chicken, lamb kofta, or even roasted chickpeas for added protein.

3. Spicy Kick:

For those who like a bit of spice, add cayenne pepper, chili flakes, or even harissa to the roasted vegetables or freekeh.

4. Additional Vegetables:

Feel free to add other roasted vegetables like sweet potatoes, butternut squash, or tomatoes to make the dish even heartier.

FAQs: Lebanese Freekeh Pilaf with Roasted Vegetables

Q1: Can I use a different grain instead of freekeh?

A: Yes, you can substitute freekeh with farro, bulgur wheat, or quinoa if you prefer. Keep in mind that the texture and flavor will vary slightly.

Q2: Can I make the freekeh pilaf ahead of time?

A: Absolutely! Freekeh can be cooked ahead of time and stored in the refrigerator for up to 3 days. Simply reheat it before serving.

Q3: How can I make Lebanese Freekeh Pilaf spicier?

A: To add spice, try incorporating cayenne pepper, paprika, or a dash of chili powder either in the pilaf or roasted vegetables.

Q4: Can I add nuts for extra crunch?

A: Yes, adding toasted almonds or pistachios can give the pilaf a lovely crunch and flavor.

Conclusion

Lebanese Freekeh Pilaf with Roasted Vegetables is a hearty, flavorful dish that beautifully captures the essence of Middle Eastern cuisine. With its smoky freekeh, roasted vegetables, and fragrant spices like cinnamon and allspice, this recipe is both comforting and nutritious. Whether served as a main or side dish, it’s sure to impress your guests and elevate any meal. Enjoy the warmth, flavor, and texture of this dish that has been loved for centuries in the Levant!

Lebanese Freekeh Pilaf with Roasted Vegetables: A Nutty, Smoky Delight

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• Author: David Andersson
• Total Time: 45 minutes
• Yield: 4 servings 1x

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Description

Lebanese Freekeh Pilaf with Roasted Vegetables is a traditional Middle Eastern dish that brings together the distinct, nutty flavor of freekeh with the natural sweetness of roasted vegetables like eggplant, zucchini, and bell pepper. Freekeh, which is roasted green wheat, is often used in Mediterranean and Middle Eastern cuisine. It is known for its smoky flavor and high nutritional value, offering a perfect base for the rich spices in this dish.

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Ingredients

Scale 1x2x3x

For the Freekeh Pilaf:

• 1 cup freekeh, rinsed and drained

• 1 ½ tbsp olive oil or ghee

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 2 cups vegetable or chicken broth (low-sodium)

• ½ tsp ground cinnamon

• ½ tsp ground allspice

• Salt and pepper, to taste

• 2 tbsp toasted pine nuts or slivered almonds (for garnish)

• 2 tbsp chopped fresh parsley

For the Roasted Vegetables:

• 1 small eggplant, cubed

• 1 small zucchini, sliced into half-moons

• 1 red bell pepper, chopped

• 1 red onion, cut into wedges

• 1 carrot, sliced

• 3 tbsp olive oil

• 1 tsp za’atar or sumac

• Salt and pepper, to taste

Optional toppings:

• A squeeze of fresh lemon juice

• A drizzle of pomegranate molasses

• Crumbled feta or labneh on the side

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Instructions

1. Prepare the Freekeh Pilaf

1. Rinse the freekeh: Begin by rinsing the freekeh in cold water. Drain it thoroughly and remove any debris or foreign particles.

2. Sauté the onion and garlic: In a medium saucepan, heat the olive oil or ghee over medium heat. Add the chopped onion and minced garlic. Sauté until the onion turns translucent and fragrant, which should take about 2–3 minutes.

3. Toast the freekeh: Add the freekeh to the pan and stir for about 1–2 minutes. This will help lightly toast the grains and bring out their nutty flavor.

4. Simmer with broth and spices: Pour in the broth, then add the cinnamon, allspice, salt, and pepper. Stir to combine. Bring the mixture to a boil, then reduce the heat to low.

5. Cook the freekeh: Cover the saucepan and let it simmer for 20–25 minutes, or until the liquid is absorbed and the freekeh is tender but still has a slight chewiness.

6. Fluff and keep warm: Once the freekeh is done, fluff it gently with a fork. Keep it covered and warm until ready to serve.

2. Roast the Vegetables

1. Preheat the oven: Set your oven to 400°F (200°C).

2. Prepare the vegetables: Cut the eggplant, zucchini, bell pepper, red onion, and carrot into bite-sized pieces. Place them in a large bowl.

3. Season and coat with oil: Drizzle olive oil over the vegetables, then sprinkle with za’atar (or sumac), salt, and pepper. Toss everything together so the vegetables are evenly coated.

4. Roast the vegetables: Spread the vegetables in a single layer on a parchment-lined baking tray. Roast for 25–30 minutes, stirring halfway through, until the vegetables are golden and tender.

3. Assemble the Pilaf

1. Combine the roasted vegetables and freekeh: Once the roasted vegetables are done, add them to the cooked freekeh in a large serving bowl. Toss gently to combine.

2. Add garnishes: Sprinkle with toasted pine nuts or slivered almonds, and finish with a generous sprinkle of chopped parsley. If desired, squeeze some fresh lemon juice over the top for added brightness.

3. Optional toppings: Drizzle with pomegranate molasses for an extra layer of flavor, or serve with a side of feta or labneh for creaminess.

Notes

Lebanese Freekeh Pilaf with Roasted Vegetables is a hearty, nutrient-rich dish packed with smoky flavor and wholesome grains. Serve it warm as a main or side dish with a drizzle of olive oil or a dollop of yogurt. It pairs beautifully with grilled meats or fresh salads for a balanced Mediterranean meal.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Main Course / Side Dish
• Method: Roasting & Simmering
• Cuisine: Lebanese

Nutrition

• Serving Size: 1 bowl
• Calories: 290
• Sugar: 6g
• Sodium: 420mg
• Fat: 9g
• Saturated Fat: 1.5g
• Unsaturated Fat: 7.5g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 8g
• Protein: 10g
• Cholesterol: None

Keywords: Freekeh Pilaf, Middle Eastern Pilaf, Lebanese Pilaf, Roasted Vegetables Pilaf, Smoky Freekeh Recipe