Black Beans, Feta, and Freekeh Bowls

Freekeh is a whole grain made from roasted, young durum wheat. It's high in fiber and protein and low in carbohydrates. What I love best is its nutty, smoky flavor. Farrow or barley can be substituted if you can't find freekeh. I pair this recipe with cumin-scented black beans and feta cheese. Yes, a can of black beans will make this a quick and easy recipe, but if you have the time, try this method of cooking the dried beans for a better outcome.

4 servings

INGREDIENTS:

1 cup dried black beans (½ pound) or 2 cans

1 kombu leaf (optional)

1 teaspoon sea salt, divided

1 cup freekeh

1 tablespoon avocado oil

1 serrano pepper, quartered lengthwise, seeds removed, minced

½ teaspoon garlic, minced

½ cup red onion, finely diced

1 tablespoon cumin seeds

½ cup cherry tomatoes, quartered

1 avocado, small diced

½ bunch cilantro, stems removed, chopped, divided

2 tablespoons lime juice

1 cup feta, crumbled (about 4 ounces)

DIRECTIONS:

Bring one quart of filtered water to a boil. Add the beans. Bring back to a boil; turn off the heat and cover. Rest for one hour or refrigerate overnight. Drain the beans. Bring another pot of one quart of filtered water, kombu, and one-half teaspoon of salt to boil. Add the drained beans. Gently simmer the beans until soft and tender but still hold their shape (the time will vary with the age and quality of the beans). Add more water if necessary. Drain.

Rinse the freekeh under cold water. Soak the freekeh in cold filtered water for fifteen minutes. Drain. Bring 2 cups of filtered water, one-half teaspoon salt, and the freekeh to a boil. Turn the heat down, cover, and simmer until tender, about twenty to twenty-five minutes, running a fork through it every few minutes. Remove from the heat and reserve warm.

Heat the oil in a small saute pan. When it ripples, add the serrano pepper, garlic, and red onions. Saute for a few minutes until softened. Add the cumin seeds and heat until fragrant, about thirty seconds. Add the drained beans and heat thoroughly. Toss with the cherry tomatoes and half of the cilantro.

Place hot cooked freekeh in four bowls. Top with the black bean mixture, lime juice, and feta cheese. Serve hot.

Black Beans, Feta, and Freekeh Bowls

Black Beans, Feta, and Freekeh Bowls
Yield: 4 servings
Author:
Prep time: 15 MinCook time: 1 H & 30 MInactive time: 1 HourTotal time: 2 H & 45 M

Freekeh is a whole grain made from roasted, young durum wheat. It's high in fiber and protein and low in carbohydrates. What I love best is its nutty, smoky flavor. Farrow or barley can be substituted if you can't find freekeh. I pair this recipe with cumin-scented black beans and feta cheese. Yes, a can of black beans will make this a quick and easy recipe, but if you have the time, try this method of cooking the dried beans for a better outcome.


Ingredients

  • 1 cup dried black beans (½ pound) or 2 cans
  • 1 kombu leaf (optional)
  • 1 teaspoon sea salt, divided
  • 1 cup freekeh
  • 1 tablespoon avocado oil
  • 1 serrano pepper, quartered lengthwise, seeds removed, minced
  • ½ teaspoon garlic, minced
  • ½ cup red onion, finely diced
  • 1 tablespoon cumin seeds
  • ½ cup cherry tomatoes, quartered
  • 1 avocado, small diced
  • ½ bunch cilantro, stems removed, chopped, divided
  • 2 tablespoons lime juice
  • 1 cup feta, crumbled (about 4 ounces)

Instructions

  1. Bring one quart of filtered water to a boil. Add the beans. Bring back to a boil; turn off the heat and cover. Rest for one hour or refrigerate overnight. Drain the beans. Bring another pot of one quart of filtered water, kombu, and one-half teaspoon of salt to boil. Add the drained beans. Gently simmer the beans until soft and tender but still hold their shape (the time will vary with the age and quality of the beans). Add more water if necessary. Drain.
  2. Rinse the freekeh under cold water. Soak the freekeh in cold filtered water for fifteen minutes. Drain. Bring 2 cups of filtered water, one-half teaspoon salt, and the freekeh to a boil. Turn the heat down, cover, and simmer until tender, about twenty to twenty-five minutes, running a fork through it every few minutes. Remove from the heat and reserve warm.
  3. Heat the oil in a small saute pan. When it ripples, add the serrano pepper, garlic, and red onions. Saute for a few minutes until softened. Add the cumin seeds and heat until fragrant, about thirty seconds. Add the drained beans and heat thoroughly. Toss with the cherry tomatoes and half of the cilantro.
  4. Place hot cooked freekeh in four bowls. Top with the black bean mixture, lime juice, and feta cheese. Serve hot.

Nutrition Facts

Calories

526

Fat (grams)

21 g

Sat. Fat (grams)

7 g

Carbs (grams)

66 g

Fiber (grams)

16 g

Net carbs

51 g

Sugar (grams)

4 g

Protein (grams)

26 g

Sodium (milligrams)

1022 mg

Cholesterol (grams)

33 mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice.

black beans, freekeh, bowls
main dish, vegetarian
American
Did you make this recipe?
Tag @chefsharingthetable on instagram and hashtag it #freekehblkbeanbowl
Linda HierholzerENTRÉESComment