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Spring Freekeh Salad | An ancient grain with vibrant vegetables and a simple vinaigrette

Spring Freekeh Salad

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Spring Freekeh SaladI cooked up this new-to-me ancient grain then tossed it with artichokes, asparagus, peppers and cucumbers for a sublime side dish.

Spring Freekeh Salad in a white serving bowl

Spring Freekeh Salad

The calendar says spring, but the thermometer does not. With asparagus plentiful in the market, it was time to make seasonal recipes despite needing to wear a down coat to run my errands. And I figured by the time I posted this recipe, we’d be dealing with April showers, bulbs blossoming and a lush green yard. My friend, Vicki, of At Home with Vicki Bensinger shared a recipe for Freekeh Tabbouleh a few weeks ago. I loved the sound of this whole grain hailing from the Middle East and knew a freekeh salad with spring veggies would be on the menu soon. I can see shaking this up with all sorts of other ingredients like chunks of cheese, halved grape tomatoes, minced celery. Go for whatever sounds good to you.

Overhead view of Spring Freekeh SaladWhat the heck is Freekeh?

Freekeh, according to the label on my package from Bob’s Red Mill, has a subtle smoky flavor from its traditional roasting method and a chewy texture. Rumor says it was “discovered” by accident over 2,000 years ago when some green wheat caught on fire. When the exterior coating was rubbed off (a process called freekeh), this grain was born. It can be used in place of any of your favorite grains like farro, brown rice, quinoa, or wheat berries in soups, salads, cooked cereals, risottos and more. It’s full of fiber, protein and low carb to boot.

Spring Freekeh Salad

Spring Freekeh Salad

A grain based salad full of spring vegetables and dressed with a balsamic vinaigrette.

Prep Time 10 minutes
Total Time 10 minutes
Yield 6 servings


Balsamic Vinaigrette

  • 3 tablespoons good quality balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon salt
  • pinch of freshly ground black pepper
  • 1 clove garlic, minced
  • 1/2 cup extra virgin olive oil


  • 1 cup freekeh, cooked and drained according to package instructions (I cooked in chicken broth, but salted water is fine, too).
  • 1/2 English cucumber, peeled and chopped
  • 1/2 red bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 1 12-ounce jar artichoke hearts, drained
  • 1/2-1 cup asparagus tips and tender stalks cut into 2-inch pieces (reserve tougher ends for soup), steamed and cooled


  1. In a bowl or Pyrex measuring cup whisk together all vinaigrette ingredients except for olive oil. Slowly drizzle in olive oil while whisking continuously until incorporated.
  2. When freekeh has cooled to room temperature, toss it with as much of the vinaigrette as desired (I used most of it). Add the vegetables and toss to combine.
  3. Serve at room temperature.

Overhead view of Spring Freekeh Salad on a red napkin

More Favorite Salad Recipes:

Summer Farro Salad | Farro, cukes, avocados, tomatoes and fresh corn dressed with a simple lime vinaigrette

Summer Farro Salad

Greek Farro Salad

Greek Salad | Full of crisp vegetables and chunks of feta!

Greek Salad with Feta

Quinoa Salad with Roasted Vegetables | Hearty, healthy and sublime!

Quinoa Salad with Roasted Vegetables

Quinoa Salad with a Mediterranean Flair!

Quinoa Salad with Olives, Sun-dried Tomatoes and Basil



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20 comments on “Spring Freekeh Salad”

  1. I love ancient grains although I have tried freekeh. I love your combination of colorful veggies with the freekeh and to me a good balsamic vinaigrette makes everything taste better!

  2. Dear Liz, thrilled to learn all this great info. about freekeh. Your salad is gorgeous and I really love artichokes and asparagus! Great salad. xo

  3. This sounds delicious. I’ll have to check about freekah grain. We’re ready for spring recipes even if the weather isn’t cooperating in our area either.

  4. Such a fresh spring salad, I’d love this for lunch!

  5. Liz this looks beautiful and sounds quite tasty. Did you like it? Thanks for the shout out, I appreciate it.

  6. Very nice salad! I look forward asparagus.

  7. Hi Liz!
    I was looking for a new way to enjoy asparagus, especialy since I have been i europe lately and it is Asparagus time of the year. Your salad is quite inviting. 🙂

  8. Hi Liz, I have never tried freekeh before but after eyeing this salad of yours that is going to change. Looks fabulous!

  9. Loving this new exciting salad with all of springs delicious harvest. I have never cooked freekeh before. Actually, I love all of your salads you have posted. Thank for putting them all in one spot. Sharing everywhere! Wishing you a super weekend!

  10. Beautiful! Wholegrain and veggies make such a great combo.

  11. Adding some Ancient Grains to my diet would be a good way to balance out all of the sugar that is floating around here. Thanks for this recipe and the others, great options to choose from!

  12. I have been living in Middle East for 6 years now and this is the first time I herd about Freekeh. Is it similar to Bulgur Wheat ? Thank you Liz for sharing 😉

  13. New to me, Liz. Interesting…colorful salad!

  14. I really love this salad and the fresh spring veggies. I discovered Freekeh a few years back, a big fan of it.

  15. Love the name freekeh, sounds so fun! Will defs be dding more ancient grains to my diet, especially if saying the name of the food makes me smile like this. Great recipe, wish we were looking at spring and not slow cooked foods. Happy weekend to you. 🙂

  16. A smoky grain with a 2000 year history on supper plates looks to be a must-try…Glad to know Bob’s Red Mill makes it accessible to those of us in the millennium…The artichokes appear to be a perfect add.

  17. This should not be called a Spring Freekeh Salad.
    It should be renamed: Spring To Die For Salad!
    Pure Spring.

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