Have you tried freekeh yet? This ancient grain has a hearty texture that holds up against a thick, creamy peanut sauce. For a simple weeknight meal packed with nutrition and flavor, try this delicious Thai Freekeh Salad Bowl recipe by nutrition Expert Cara Harbstreet!

If you’ve been perusing online and social media for food inspiration lately, you have likely seen gorgeous bowls and plates filled with spectacular ingredients and perfectly arranged toppings.

They look awesome, right?

These nourish bowls of goodness are pretty much the epitome of a healthy, balanced meal and are popping up everywhere, from home kitchens to restaurants to food trucks.

The common base of many nourish bowls are whole grains.  One of the most popular ones is freekeh (pronounced freak-uh), which is an ancient African grain that is basically toasted cracked wheat. Freekeh can typically be used in any recipe that calls for brown rice or quinoa.

Comparable to quinoa, freekeh has the same amount of protein, slightly more fiber, and slightly fewer calories for the same size serving. For your perfect batch, cook it with a 1-to-2.5 ratio of dry freekeh to liquid. And just like with quinoa, you can use these similar tips to ensure it turns out right.

Here’s a delicious recipe for Thai Freekeh Salad Bowl with Spicy Peanut Sauce to try it out for yourself:

  • 1 cup uncooked freekeh
  • 2 1/2 cups water
  • 1/2 head cauliflower, chopped
  • 1 Tablespoon olive or sesame oil
  • 2 red bell peppers, sliced
  • 2 green onions, thinly sliced
  • 1 cup shelled edamame
  • 1 cup shredded carrots
  • 1 cup shredded red cabbage
  • 2 Tablespoons sesame oil
  • 1 Tablespoon low sodium soy sauce
  • 2 Tablespoons peanut butter
  • 1 1/2 Tablespoons lime juice
  • 1 teaspoon honey or agave
  • 1 teaspoon minced garlic
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon Chinese 5 Spice powder
For the full recipe and instructions, click here!

Cara Harbstreet, MS, RD, LD is a Kansas City-based Registered Dietitian helping individuals jumpstart their journey to wellness. By breaking the cycle of dieting, Cara focuses on creating sustainable lifestyle changes for people who are motivated to reclaim their health. Connect with Cara over at Street Smart Nutrition.