Chicken Freekeh Salad (original) (raw)
They say that you can’t have it all and that’s generally true, but this chicken freekeh salad certainly ticks a lot of boxes. It’s balanced, healthy, filling and refreshing and makes a great, lunch, light dinner or side dish. With crunchy cucumber, juicy pomegranate jewels, creamy feta and fresh mint this salad is super refreshing and will certainly hit the spot on a hot day (or any other day for that matter). The combination of chicken, pistachios and feta ensures the salad packs in plenty of protein and will keep you full for a while.
Want more chicken recipes? Try my creamy Chicken Breasts with Creme Fraiche Sauce and Panko Chicken.
🛒 What do I need to make this recipe?
Ingredients:
Possible substitutions:
- Freekeh - you can swap this for spelt if you can't find freekeh. It has a similar texture to freekeh but does not have the same nutty taste.
- Chicken thighs - you can use lamb instead if you wish to give the salad a richer flavour. You can also omit the chicken and add extra nuts and feta for a vegetarian option.
- Feta - I would personally opt for feta every time but ricotta or goat cheese will also work well.
- Pistachio nuts - I love how their mild sweetness complements the other flavours in the salad. They can also be swapped for walnuts or hazelnuts.
- Cucumber - is juicy and refreshing like the pomegranate seeds. You could swap this for baby spinach or green apple.
Tools & equipment:
- Chopping board - for prepping the chicken, ideally one that is designated for raw meat.
- Medium sized frying pan - for cooking the chicken
- Salad bowl - choose one that will hold the finished salad and leaves room to toss all the ingredients together,
- Salad tossers - for ensuring salad and dressing ingredients are thoroughly incorporated. A couple of forks will do the job if you do not have these.
🧑🍳 How to make the Chicken Freekeh Salad
1. Cook the chicken
Season the chicken thigh pieces with salt, pepper and ground coriander. Then place them in a medium-sized frying pan on a medium to high heat and add oil. Add the seasoned chicken pieces when the oil is hot and cook for a few minutes until they begin to brown and are cooked through.
2. Prepare the dressing
Mix lemon juice, olive oil, ground cumin, garlic granules, honey and white wine vinegar in a small jug or bowl.
3. Assemble the salad
Put the cooked freekeh, pomegranate seeds, cucumber, feta, pistachio nuts and fresh mint into a salad bowl. Add the cooked chicken and pour on the dressing when you are ready to serve.
👍 Top tips for a perfect Chicken Freekeh Salad
- Use precooked freekeh to save time - ready to eat freekeh is a great shortcut when you are in a hurry. You should be able to find this in most large supermarkets or in your local health food store.
- Check the doneness of the chicken - cut one of the larger pieces of chicken in half. If it is white and opaque it's ready. If the meat is still pink it needs a little longer.
- Do not overcook the chicken - remove the chicken from the pan as soon as it is done to avoid dry rubbery chicken pieces.
- Add the dressing to the salad when you are ready to serve - no one likes a soggy salad so don’t leave the dressed salad hanging around for too long.
🙋 FAQs
**How long does the Chicken Freekeh Salad keep for?
The salad can be stored in the fridge for up to 3 days. Store the salad and dressing separately to avoid a soggy and unpleasant salad. The salad is not suitable for freezing.
What is freekeh?
Freekeh is an ancient grain made from young durum wheat that has been harvested early. It has a chewy texture and a delicious nutty and earthly flavour.
Is freekeh a carb?
Freekah is an unrefined carb. It offers a number of other nutritional benefits because it is harvested while it is still young. Freekah is high in protein and fibre and also contains a little iron and calcium.
Should you soak freekeh before you cook it?
It does not need to be soaked. However, it will benefit from a thorough rinse to remove the grit and other debris that can be found in some varieties of freekeh.
Other easy chicken recipes
Recipe Card
A quick and easy chicken freekeh salad with crunchy cucumber, juicy pomegranate jewels, creamy feta and fresh mint.
Prep Time 20 minutes
Cook Time 20 minutes
Course Salad
Cuisine Middle Eastern
Servings 4 people
Calories 833 kcal
- ▢ 4 chicken thighs fat removed and cut into bite-sized chunks
- ▢ Sea or kosher salt
- ▢ Ground black pepper
- ▢ 2 tablespoon ground cilantro
- ▢ 1 tablespoon olive oil
- ▢ 14 oz (400 g) cooked freekeh room temperature
- ▢ 8 tablespoon pomegranate seeds
- ▢ ½ cucumber seeds removed and cut into small squares (Note 2)
- ▢ 7 oz (200 g) feta crumbled
- ▢ 4 tablespoon pistachio nuts
- ▢ 4 tablespoon fresh mint roughly chopped
Dressing:
▢ 4 tablespoon lemon juice
▢ 4 tablespoon olive oil
▢ ½ teaspoon ground coriander
▢ ½ teaspoon garlic granules
▢ 2 teaspoon honey
▢ 1 tablespoon white wine vinegar
Season the chicken thighs with salt, black pepper and ground coriander.
Place a medium sized frying pan on a medium to high heat and add the chicken thighs when the oil is hot. Cook for a few minutes until they begin to brown and are cooked through. (Note 3)
Meanwhile, combine the dressing ingredients in a bowl or jug and set aside.
Place the freekeh, pomegranate seeds, cucumber, feta and pistachio nuts in a large salad bowl.
Add the cooked chicken when it is ready.
Pour on the dressing, toss and serve on plates or in bowls when ready.
- You can use precooked freekeh if you wish. If using uncooked freekeh, cook according to packet instructions and allow to cool.
- Cut the cucumber into 1cm or ½ inch squares
- Check the doneness of the chicken by cutting one of the larger pieces in half. If it is white and opaque the chicken is cooked, if you see any pink toss it back in the pan for a little longer.
Serving: 1 servingCalories: 833kcalCarbohydrates: 80gProtein: 51gFat: 39gSaturated Fat: 11gPolyunsaturated Fat: 4gMonounsaturated Fat: 19gTrans Fat: 0.02gCholesterol: 152mgSodium: 672mgPotassium: 555mgFiber: 13gSugar: 10gVitamin A: 539IUVitamin C: 17mgCalcium: 343mgIron: 4mg
