Freekeh Garbanzo Pilaf
Elevate your weeknight meals with this hearty and wholesome Freekeh Garbanzo Pilaf, a vibrant combination of nutty freekeh, protein-packed chickpeas, and aromatic spices like cumin, coriander, and turmeric. This Mediterranean-inspired dish is enhanced with sautéed vegetables, a pop of sweetness from optional currants, and a zesty finish of fresh parsley and lemon juice. Perfect as a satisfying vegetarian main course or a flavorful side, this one-pot recipe is both nutritious and easy to prepare, with just 10 minutes of prep and a simple simmer that lets the bold flavors meld beautifully. Packed with fiber, plant-based protein, and warming spices, this pilaf is a deliciously wholesome choice for any occasion.
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Recipe Information
Ingredients
- 1 cup freekeh
- 1.5 cups chickpeas (garbanzo beans), cooked or canned
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 1 medium carrot, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoons turmeric powder
- 2.5 cups vegetable broth
- 0.25 cup dried currants (optional)
- 0.25 cup fresh parsley, chopped
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.25 teaspoons black pepper
Instructions
Rinse the freekeh under cold water and drain.
Heat the olive oil in a large skillet or medium-sized pot over medium heat.
Add the chopped onion and diced carrot to the skillet and sauté for 4-5 minutes until softened.
Stir in the minced garlic, ground cumin, ground coriander, and turmeric powder, and cook for 1-2 minutes until fragrant.
Add the rinsed freekeh to the skillet and toast it for 2-3 minutes, stirring to coat it in the oil and spices.
Pour in the vegetable broth and add the salt and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the skillet with a lid and let it simmer for 20-25 minutes, or until the freekeh is tender and the liquid is absorbed.
If using currants, fold them in during the last 5 minutes of cooking to allow them to plump up.
Once the freekeh is cooked, gently stir in the cooked chickpeas, fresh parsley, and lemon juice.
Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.
Serve the pilaf warm as a main dish or side, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1939 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4360 mg | 190% | |
| Total Carbohydrate | 306.9 g | 112% | |
| Dietary Fiber | 74.6 g | 266% | |
| Total Sugars | 57.2 g | ||
| Protein | 70.7 g | 141% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 575 mg | 44% | |
| Iron | 29.4 mg | 163% | |
| Potassium | 4050 mg | 86% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
