If you’re looking for a wholesome salad that’s as nourishing as it is delicious, this freekeh salad is a wonderful addition to your table.

Freekeh is an ancient grain with a naturally smoky, nutty flavour and a satisfying chewy texture, making it an excellent alternative to rice, quinoa or couscous.

Combined with fresh herbs, seasonal vegetables and a bright lemon dressing, this salad is packed with fibre, plant-based protein and antioxidants. It’s equally at home as a light lunch, an elegant side dish or part of a shared feast.

As a nutritionist and chef, I love incorporating ancient grains like freekeh into everyday cooking. They provide lasting energy, support digestive health and bring wonderful texture and flavour to simple seasonal ingredients.

This recipe is the perfect all-year-round hot salad that makes a fancy mid-week meal, a substantial entrée or a part for a great shared platter main course. I used Woodbridge hot smoked ocean trout available from fine food retailers. You can replace the smoked fish with any slow-cooked, braised or grilled protein of your choice. Or simply enjoy it on its own with lots of greens for a vegetarian option. 

In short, freekeh or farik is also known as green wheat. It is a cereal made from green durum wheat that is roasted and rubbed to create its unique flavour. It resembles brown rice, with a similar earthy, nutty flavour and grainy texture that you can interchange with brown rice or quinoa. See also Teff

FAQ

What is freekeh?

Freekeh is young green wheat that is harvested early, roasted and cracked, giving it its distinctive smoky flavour and chewy texture. It’s naturally high in fibre and contains more protein than many refined grains.

Can I make freekeh salad ahead of time?

Yes. Prepare it a day ahead and add delicate herbs, nuts or leafy greens just before serving for the freshest texture.

Is freekeh gluten free?

No. Freekeh is made from wheat and contains gluten. If you need a gluten-free alternative, try quinoa, brown rice or buckwheat instead.

Looking for more trout recipes? Browse my collection of healthy, flavour-packed trout recipes featuring fresh Australian trout, perfect for every season.

Hot smoked trout, braised cabbage, beluga lentil, freekeh, horseradish dressing

Recipe by Samantha Gowing

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Ingredients

Units USM Scale 1/2x1x2x3x

For the salad 250 grams smoked or cured trout 1/2 cup beluga lentils 1/2 cup freekeh 1 cup red cabbage 1 dessertspoon macadamia oil 1 clove garlic 1/2 teaspoon fennel seeds, crushed 2 cups water 1/2 cup assorted green leaves For the horseradish dressing 6 egg yolks 1 lemon, juice only 1 tablespoon white balsamic vinegar Pinch salt 1 clove garlic 1 cup macadamia oil 1 tablespoon horseradish 1 teaspoon Dijon mustard

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Instructions

For the salad

1. Flake the fish, remove any residual bones. Set aside.
2. In a small saucepan, place lentils and add 1 cup of water. Bring to the boil.
3. Reduce heat and simmer until water absorbed and lentils are tender.
4. Keep warm.
5. In another small saucepan, place freekeh and add 1 cup of water. Bring to the boil.
6. Reduce heat and simmer until water absorbed and freekeh is cooked through. Keep warm.
7. While lentils and freekeh are simmering, prepare the cabbage.
8. Fit the Breville Kitchen Wizz Pro with the adjustable slicing disc, set to position 5.0mm.
9. Place cabbage into the feed chute and shred.
10. In a large heavy-based pan, heat oil. Add garlic and fennel seeds.
11. Sauté gently, then add the shredded cabbage and cook for about 7 minutes. Keep warm

For the dressing

1. Fit the Breville Kitchen Wizz Pro with the QUAD processing blade.
2. Place egg yolks, lemon juice, vinegar, salt and garlic in the Breville Kitchen Wizz Pro.
3. Pulse until well combined.
4. Gently add the macadamia oil in a slow steady stream so as to thicken it slightly.
5. You will have a thick but pourable mayonnaise-style dressing.
6. Add horseradish and mustard and pulse again to combine. Check for seasoning.
7. Transfer to a glass jar and refrigerate until required for up to 3 days.

Plating

1. On a large platter or individual serving plates, add warm cabbage, lentil and freekeh.
2. Scatter flaked trout and garnish with seasonal green leaves.
3. Drizzle horseradish dressing over the salad and serve immediately.

Notes

Chef’s Tip

 

Cook the freekeh until just tender—it should retain a slight chew. Spread it onto a tray to cool before tossing with the dressing to prevent the herbs from wilting and to keep the grains beautifully separate.

Storage

Store in an airtight container in the refrigerator for up to 4 days. The flavours improve overnight, making it ideal for meal preparation.

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