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.
Ingredients
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
Instructions
1. Prepare the Freekeh Pilaf
Rinse the freekeh: Begin by rinsing the freekeh in cold water. Drain it thoroughly and remove any debris or foreign particles.
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.
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.
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.
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.
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
Preheat the oven: Set your oven to 400°F (200°C).
Prepare the vegetables: Cut the eggplant, zucchini, bell pepper, red onion, and carrot into bite-sized pieces. Place them in a large bowl.
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.
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
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.
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.
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