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A freekeh roasted vegetable salad bowl is chewy cracked wheat topped with sweet potato, zucchini, red pepper and chickpeas roasted at 220 C / 425 F, then drizzled with lemon tahini. It takes 50 minutes, and most of that is the oven doing the work.
I’ll be honest. I used to roast everything on one pan and wonder why the vegetables came out pale and soft. They were steaming. Two pans fixed it. Browned edges, sweet centers.
Freekeh is the other reason this sits right in my rotation. It’s nutty. Slightly smoky. Chewy enough that the bowl feels like a full meal.
Make a batch on Sunday and you’ve got four lunches. Keep the dressing and greens separate and it holds for 4 days.
Why You’ll Love This Recipe
- Chewy, nutty freekeh keeps the bowl filling without any meat
- One oven, two sheet pans, and about 20 minutes of hands-on work
- Holds up in the fridge for 4 days of lunches
- Vegan, budget-friendly, and easy to swap with whatever veg you have
Ingredient Notes
- cracked freekeh: Buy cracked, not whole. Cracked freekeh simmers in about 20 minutes, while whole grains need 40 minutes or more and extra water. Check the package before you start.
- sweet potato: Scrub it and leave the skin on for more fiber and less prep. Butternut squash works if you roast it at the same 2 cm cube size.
- tahini: Use a runny, well-stirred tahini. Thick paste from the bottom of the jar makes a dressing that’s bitter and hard to thin.
- canned chickpeas: Rinse them and pat them dry on a towel. Wet chickpeas steam on the pan instead of crisping at the edges.
- smoked paprika: It echoes the smokiness of the freekeh. Regular paprika works, but add a pinch more cumin to make up for it.
Roasted Vegetable Freekeh Salad Bowls with Lemon Tahini
Ingredients
Method
- Heat the oven to 220 C / 425 F with racks in the upper and lower thirds. Cut the sweet potato into 2 cm cubes, the red onion into wedges, and the zucchini and pepper into 2.5 cm pieces.
- Toss the vegetables and the dried chickpeas with the olive oil, cumin, smoked paprika, 1/2 tsp salt and the pepper. Divide between two 33 x 46 cm / 13 x 18 inch sheet pans in a single layer with space between the pieces. Roast for 30 minutes, tossing and swapping the pans between racks at 15 minutes, until the sweet potato is tender and the edges are browned.
- Five minutes after the vegetables go in, combine the rinsed freekeh, water and 1/4 tsp salt in a 2-quart / 1.9 L saucepan. Bring to a boil, then cover, reduce to low, and simmer for 18 to 20 minutes until the water is absorbed and the grains are tender with a slight chew. Take off the heat, keep covered for 5 minutes, then fluff with a fork.
- While everything cooks, whisk the tahini, lemon juice, 3 tbsp water, garlic, maple syrup and 1/4 tsp salt in a small bowl until smooth. Add more water a teaspoon at a time until it falls off a spoon in a slow ribbon. Toast the pumpkin seeds in a dry 20 cm / 8-inch skillet over medium heat for 2 to 3 minutes until they pop and smell nutty.
- Divide the spinach and freekeh between four bowls. Top with the roasted vegetables and chickpeas, drizzle with the lemon tahini, and finish with the toasted pumpkin seeds and parsley.
Notes
- Roast on two pans, not one, or the vegetables steam instead of brown.
- Use cracked freekeh. Whole freekeh needs about 40 minutes and more water.
- Rinse and dry the chickpeas before oiling so they crisp at the edges.
- Dress the bowls right before eating so the spinach stays bright.
Tips for Success
- Use two 33 x 46 cm sheet pans and leave a finger’s width between pieces so the edges brown instead of steam.
- Pat the rinsed chickpeas dry with a towel before oiling them, or they’ll stay soft instead of getting crisp edges.
- Cut the sweet potato into 2 cm cubes and the zucchini slightly larger, since zucchini cooks faster and turns mushy if cut small.
- Fluff the freekeh with a fork after its 5 minute stand, then let it cool a few minutes before packing it for meal prep.
- Thin the tahini dressing with water a teaspoon at a time until it falls off a spoon in a slow ribbon.
Variations
- Crumble 80 g feta over the bowls for a salty bite, or spoon labneh underneath for a creamy base.
- Swap the sweet potato for cubed butternut squash or cauliflower florets and roast for the same 30 minutes.
- Use quinoa in place of freekeh to make the bowl gluten free, and follow the package for water and simmer time.
Storage and Reheating
Freekeh roasted vegetable salad bowls keep for 4 days in the fridge when you store the parts separately. Pack the freekeh, roasted vegetables and chickpeas in airtight containers, and the dressing in a jar. Add the spinach and pumpkin seeds on the day you eat.
The bowls are good cold, at room temperature, or warm. To warm a portion, microwave the freekeh and vegetables together for 60 to 90 seconds, stirring once, then add the dressing.
Cooked freekeh on its own freezes for up to 3 months. I don’t freeze the roasted vegetables, since they turn soft once thawed.
Serving Suggestions
Freekeh roasted vegetable salad bowls are best served in wide, shallow bowls with the dressing spooned over right before eating. Keep a lemon wedge on the side for anyone who wants more brightness.
For more protein, top the bowls with a soft-boiled egg, grilled chicken, or a spoon of Greek yogurt. Warm pita on the side turns it into more of a dinner plate.
Packing it for lunch? Put the dressing in a small jar and the spinach on top. Shake, pour, eat. It’s good cold, straight from the fridge.
FAQ
Why are my roasted vegetables soggy instead of browned in a freekeh bowl?
Soggy vegetables almost always mean a crowded pan. Use two 33 x 46 cm sheet pans, leave a finger’s width between pieces, and roast at 220 C / 425 F, tossing once at 15 minutes. They’re done when the sweet potato is tender and the edges are browned.
Can I use farro or quinoa instead of freekeh in this salad bowl?
Yes. Pearled farro simmers in about 15 to 20 minutes and quinoa in about 15, so follow the package for water and time. Quinoa also makes the bowl gluten free, though you’ll lose the smoky, chewy bite freekeh brings. Coarse bulgur, which also shines in a chilled bulgur salad bowl, is the closest in chew and cooks in about 12 minutes.
How long does a freekeh roasted vegetable salad bowl last in the fridge?
Four days in airtight containers. Store the freekeh, roasted vegetables and chickpeas together, and keep the tahini dressing in a separate jar. Add the spinach and pumpkin seeds on the day you eat, or the greens wilt and the seeds go soft. Cooked freekeh on its own freezes for 3 months.
What goes well with a freekeh roasted vegetable salad bowl?
Add protein with a soft-boiled egg, grilled chicken, or a dollop of Greek yogurt or labneh. For a vegan plate, warm pita and a spoon of hummus do the same job. A lemon wedge on the side brightens the roasted sweet potato.
Is freekeh gluten free?
No. Freekeh is young green wheat that’s roasted and cracked, so it contains gluten and isn’t safe for celiac disease. To make this bowl gluten free, swap in quinoa or millet and keep everything else the same. The vegetables and tahini dressing are naturally gluten free.
What’s the difference between freekeh and bulgur?
Freekeh is wheat harvested young and roasted, which gives it a smoky flavor and a chewy bite. Bulgur is mature wheat that’s boiled, dried and cracked, so it tastes milder and cooks faster. Both are wheat, but freekeh has the firmer chew and more flavor on its own.
