This freekeh vegetable bowl is a nourishing, flavor-packed meal built on smoky whole grains, vibrant vegetables, and a bright lemon-tahini style dressing. It’s hearty enough for a main dish yet light and fresh, making it perfect for lunch or dinner any day of the week.
Why You’ll Love This Recipe
This bowl is wholesome, satisfying, and naturally plant-based. Freekeh brings a unique toasted flavor and chewy texture, while the vegetables add color and freshness. It’s easy to customize, works well for meal prep, and feels both comforting and fresh at the same time.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the freekeh
1 cup cracked freekeh, dry
2 1/2 cups water
1/2 teaspoon salt
For the roasted vegetables
1 medium zucchini, diced (about 1 1/2 cups)
1 red bell pepper, chopped (about 1 cup)
1 medium carrot, sliced (about 3/4 cup)
1 cup cooked chickpeas, drained and rinsed
2 tablespoons olive oil
1/2 teaspoon ground cumin
1/2 teaspoon ground paprika
1/4 teaspoon ground black pepper
1/2 teaspoon salt
For the dressing
3 tablespoons tahini
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 small garlic clove, finely grated
2 to 3 tablespoons warm water
1/4 teaspoon salt
Rinse the freekeh under cold water. In a medium saucepan, combine freekeh, water, and salt. Bring to a boil, reduce to a simmer, cover, and cook for 18 to 20 minutes until tender and the liquid is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
Preheat the oven to 200°C. Place zucchini, bell pepper, carrot, and chickpeas on a baking tray. Drizzle with olive oil and sprinkle with cumin, paprika, salt, and black pepper. Toss to coat evenly and roast for 20 to 25 minutes, stirring once halfway through, until tender and lightly caramelized.
In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, and salt. Gradually add warm water until the dressing becomes smooth and pourable.
To assemble, divide the cooked freekeh between bowls. Top with roasted vegetables and chickpeas. Drizzle generously with dressing and finish with parsley and sesame seeds.
Add roasted sweet potatoes or cauliflower for extra heartiness.
Top with sliced avocado for creaminess.
Swap chickpeas with cooked lentils or white beans.
Spice it up with a pinch of chili flakes or ground coriander in the vegetables.
Serve with a spoon of plain yogurt or a yogurt-based sauce if desired.
Storage/Reheating
Store the freekeh and vegetables in separate airtight containers in the refrigerator for up to 4 days. The dressing can be stored separately for up to 5 days. Reheat the freekeh and vegetables gently in a pan or microwave, and add the dressing after reheating for best texture.
FAQs
What is freekeh made from?
Freekeh is made from young green wheat that is roasted and cracked, giving it a smoky flavor and chewy texture.
Can I use whole freekeh instead of cracked?
Yes, but whole freekeh requires a longer cooking time, usually around 40 to 45 minutes.
Is this recipe suitable for meal prep?
Yes, this bowl is excellent for meal prep and holds its texture and flavor well for several days.
Can I serve this bowl cold?
Yes, it works well as a cold grain salad, especially in warm weather.
What can I use instead of tahini?
You can use sunflower seed butter or a mild nut butter for a similar creamy dressing.
Is freekeh gluten-free?
No, freekeh is a type of wheat and contains gluten.
Can I add protein to this bowl?
Chickpeas already add plant-based protein, but you can increase the amount or add grilled tofu.
How do I prevent freekeh from becoming mushy?
Use the correct water ratio and avoid overcooking. Let it rest covered before fluffing.
Can I freeze this dish?
The freekeh and vegetables can be frozen, but the dressing is best made fresh.
What vegetables work best in this recipe?
Roasting-friendly vegetables like broccoli, carrots, peppers, zucchini, and onions work very well.
Conclusion
This freekeh vegetable bowl is a balanced, comforting meal that highlights simple ingredients and bold flavors. Whether you enjoy it warm or cold, fresh or prepped ahead, it’s a versatile dish that fits beautifully into a healthy and satisfying routine.
This wholesome Freekeh Vegetable Bowl features smoky whole grains, roasted vegetables, chickpeas, and a bright tahini-lemon dressing. It’s a nourishing, plant-based meal that’s satisfying, flavorful, and perfect for meal prep or a quick lunch.
Author:Sophia
Prep Time:15 minutes
Cook Time:30 minutes
Total Time:45 minutes
Yield:4 bowls
Category:Main Dish
Method:Roasting, Boiling
Cuisine:Mediterranean
Diet:Vegan
Ingredients
1 cup cracked freekeh
2 1/2 cups water
1/2 teaspoon salt
1 medium zucchini, diced (1 1/2 cups)
1 red bell pepper, chopped (1 cup)
1 medium carrot, sliced (3/4 cup)
1 cup cooked chickpeas, drained and rinsed
2 tablespoons olive oil
1/2 teaspoon ground cumin
1/2 teaspoon ground paprika
1/4 teaspoon ground black pepper
1/2 teaspoon salt
3 tablespoons tahini
2 tablespoons fresh lemon juice
1 tablespoon olive oil (for dressing)
1 small garlic clove, finely grated
2 to 3 tablespoons warm water
1/4 teaspoon salt (for dressing)
2 tablespoons chopped fresh parsley
1 tablespoon toasted sesame seeds
Instructions
Rinse the freekeh. In a saucepan, combine freekeh, water, and salt. Bring to a boil, reduce to simmer, cover, and cook for 18–20 minutes until tender. Let rest covered for 5 minutes, then fluff.
Preheat oven to 200°C. Place zucchini, bell pepper, carrot, and chickpeas on a baking tray. Drizzle with olive oil and sprinkle with cumin, paprika, salt, and pepper. Toss to coat. Roast for 20–25 minutes, stirring halfway.
In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, and salt. Add warm water gradually until smooth and pourable.
To assemble, divide freekeh into bowls. Top with roasted vegetables and chickpeas. Drizzle with dressing and garnish with parsley and sesame seeds.
Notes
Add roasted sweet potatoes or cauliflower for variety.
Top with avocado for added creaminess.
Serve warm or cold—it works well both ways.
Make ahead for easy meal prep; store components separately.
Use sunflower seed butter instead of tahini for a nut-free dressing.
