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Orange-Mint Freekeh Salad with Lima Beans


  • Author: Jennifer
  • Total Time: 30 minutes

Ingredients

Here’s what you’ll need for this vibrant salad:

  • 1 cup freekeh (uncooked)
    • A whole grain with a chewy texture and nutty flavor that’s packed with fiber and protein.
  • 1 ½ cups cooked lima beans (or 1 can, drained and rinsed)
    • These beans add a creamy texture and a dose of plant-based protein.
  • 2 medium oranges, peeled and segmented
    • Fresh orange segments bring a burst of sweetness and citrusy flavor that brightens up the whole salad.
  • 1/3 cup fresh mint, chopped
    • Mint adds a refreshing, aromatic note that complements the citrus perfectly.
  • 1 tablespoon olive oil
    • For a light and healthy dressing that ties everything together.
  • 1 tablespoon lemon juice
    • A little extra acidity to balance out the sweetness of the oranges.
  • Salt and pepper to taste
    • For seasoning and bringing out all the flavors in the salad.
  • Optional: 1 tablespoon honey or maple syrup (if you prefer a touch of sweetness in the dressing)

Instructions

  1. Cook the Freekeh:
    • Start by cooking the freekeh according to the package instructions. Typically, you’ll need to bring 2 cups of water to a boil with 1 cup of freekeh. Reduce the heat to low, cover, and let it simmer for about 20-25 minutes, or until the grains are tender but still chewy.
    • Once it’s done, remove it from the heat and let it sit, covered, for 5 minutes. Fluff with a fork to separate the grains. If you have time, let it cool to room temperature for the best texture.
  2. Prepare the Lima Beans:
    • If you’re using dried lima beans, make sure they are cooked and ready to go. You’ll need about 1 ½ cups of cooked lima beans for this recipe. If you’re using canned beans, simply drain and rinse them under cold water to remove any excess sodium.
    • Set the lima beans aside. If you want them to have a bit more flavor, you can toss them in a little olive oil, salt, and pepper.
  3. Segment the Oranges:
    • Peel the oranges and segment them. To do this, cut off the top and bottom of the orange, then carefully slice away the peel, making sure to remove all the white pith. Once peeled, cut between the membranes to release the orange segments.
    • Set the segments aside. Make sure to collect any juice that’s released while you’re cutting them. You can use this juice for the dressing!
  4. Make the Dressing:
    • In a small bowl, whisk together the olive oil, lemon juice, and orange juice (from the segments you just cut). If you want a slightly sweeter dressing, add a teaspoon of honey or maple syrup to balance out the acidity.
    • Season with salt and pepper to taste. Taste the dressing and adjust as needed—sometimes a little extra lemon juice or a pinch more salt can make all the difference!
  5. Assemble the Salad:
    • In a large mixing bowl, combine the cooked freekeh, lima beans, and orange segments.
    • Drizzle the dressing over the salad, tossing everything gently to combine. You want the freekeh to be coated in that bright, citrusy goodness. Be careful not to mash the oranges!
    • Stir in the fresh chopped mint, and give the salad one last gentle toss.
  6. Serve and Enjoy:
    • Serve the salad as a side dish or a light meal on its own. If you want to make it extra special, you can garnish with a few extra mint leaves or a sprinkle of toasted nuts for crunch (think almonds or pine nuts).
    • I love serving this salad alongside grilled chicken or fish, but it also works perfectly as a standalone vegetarian dish. It’s light, fresh, and filling all at once!

Nutrition

  • Serving Size: 4
  • Calories: 350
  • Fat: 12g
  • Carbohydrates: 50g
  • Fiber: 8g
  • Protein: 10g