Whole Grain Dinner: Freekeh with Mediterranean-Inspired Sauce

Reminder! April 3 is Oldways’ Whole Grain Sampling Day. Be sure to find some new-to-you whole grains and give them a try.

As part of the Whole Grain Sampling Day initiative, I received an amazing box full of whole grain foods. One of the items was a bag of freekeh, young green wheat from Freekehlicious.

Here are a few benefits of freekeh:

  • high fiber – four times the fiber of brown rice
  • low GI – helps to prevent diabetes
  • high in protein content
  • low in available carbs
  • high in calcium for bone health
  • rich in lutein – important for eye health
  • rich in prebiotic properties – important for fueling the growth of healthy bacteria


The freekeh bag had a breakfast recipe listed, but I knew that with the dreary, cold weather we have been having, I wanted to make some sort of hearty, healthy vegetarian dish. I decided to toss in some Mediterranean flavors and ended up with a delicious dinner. I cooked the freekeh on its own, according to the package directions.

In the meantime, I cooked chopped eggplant in some olive oil, browning it on all sides before adding in about a cup of good Cabernet. Vegetables, whole grains, and wine. . . does it get any healthier?


Once the eggplant started cooking down, I tossed in a few cloves of chopped garlic, a can of crushed tomatoes, and sea salt, letting this mixture cook on low for about 20 minutes. Since the husband is not a huge eggplant fan, I wanted to make sure it was blended nicely into the sauce.

Just before I was ready to serve, I topped the steaming sauce with a few handfuls of baby spinach, allowing it to wilt from the heat.

Mediterranean sauce

To serve, I topped the hot freekeh with the sauce and garnished with kalamata olives and feta. Delish!

freekeh with sauce

It’s been fun trying out all of the grains included in the box. I am definitely in a constant struggle to eat more healthfully and to come up with fresh dinner ideas to avoid in an eating rut.

Speaking of ruts, can it please just get nice out now? I am feeling constantly blah and need a sunshiny boost to get me moving again!

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Tags: freekeh, healthy, Oldways, Oldways Whole Grain Council, vegetables, Vegetarian, whole grains

  1. Megan’s avatar

    I might have to make this with my freekeh. It sounds amazing. Love all the ingredients in here. I feel ya on the sunshine-y boost. I need one too. Spring weather is coming though! I wore my lighter coat to work today and left my down coat hanging in the closet!


  2. Daisy’s avatar

    I don’t recall ever having freekeh. I’ll have to give it a try!


  3. Emily @ A Cambridge Story’s avatar

    I’ve never heard of or cooked with freekeh. Sounds like a great grain. I’ll eat pretty much anything with olives and feta!


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