High-Protein Orange-Mint Freekeh Salad with Lima Beans is healthy & colorful. It is very delicious and filling, so it keeps us full for a long time. It contains water, cracked freekeh, fresh mint leaves, orange juice, lemon juice, garlic, olive oil, fennel, sugar snap peas, radishes, oranges, and baby lima beans. This simple salad is prepared in 40 minutes, so it is good for a quick lunch or dinner. This High-Protein Orange-Mint Freekeh Salad with Lima Beans is vegetarian, so it is good for a vegetarian diet. We can easily store this salad, perfect for meal prep. Serve this salad with toasted almonds, pumpkin seeds, feta crumbs, & fresh mint.
STATS:
- Caloric count: 390 kcal
- Time for prep: Twenty minutes
- Serving size: 2
- Cook time: 20 minutes
- Cuisine: Mediterranean
- Total time: 40 minutes
- Course: Salad
- Diet: Vegetarian
- Serving: 4
EQUIPMENT:
- Medium pan
- Large mixing vessel
- Small bowl
- Whisk
- Knife
- Chopping board
- Fine grater
INGREDIENTS:
- 2 cups water
- ¾ cup cracked freekeh
- ½ cup packed mint leaves
- ½ cup orange juice
- 3 tbsp. lemon juice
- 1 small clove garlic
- ½ tsp. salt
- ¼ cup olive oil
- ½ tsp. black pepper
- 1 cup fennel
- One cup sugars snap peas
- One cup radishes
- 2 medium oranges
- 2 cups frozen baby lima beans
INGREDIENT NOTES:
FREEKEH & LIMA BEANS:
- Add the cracked freekeh to make the grain foundation for this salad. Include the properly thawed baby lima beans in the bowl to provide the plant-based protein, fiber, and creamy texture in the dish.
CITRUS & FRESH HERBS:
- Add the oranges, orange juice, lemon juice, and fresh mint to the bowl. Oranges will add a natural sweet taste and juicy texture, while the orange and lemon juices will provide a fresh & bright flavor. Mint will add a cool and refreshing taste to the salad.
VEGETABLES:
- Add the sugar snap peas, fennel, & radishes in vessel. Fennel will add a crisp texture and mild anise-like flavor, while the sugar snap peas will add freshness and a pleasant crunch. Radishes will add a slightly peppery taste to the salad.
SEASONINGS & DRESSING:
- Sprinkle the salt, garlic, & black pepper in vessel to form the savory seasoning foundation. We have to include the olive oil in the dressing to add richness and help combine all the citrus and herb flavors in the salad.
INSTRUCTIONS:
- Include the water in the pan and let it boil.
- Add the cracked freekeh, decrease the flame, cover the dish, and cook as mentioned till it gets soft.
- Then drain the water & leave it to get cool lightly.
- Include the orange juice, garlic, black pepper, olive oil, lemon juice, and mint in the vessel and whisk it.
- Add the cooked freekeh to the mixing vessel, then include the slices of fennel, snap peas, radish, lima beans, and orange segments.
- Then include the orange mint dressing on the salad and mix everything gently until it gets coated evenly.
- Add the fresh mint & serve.
SERVING SUGGESTIONS:
MAIN DISHES:
- Grilled Chicken
- Lemon Herb Salmon
- Baked Tofu
- Grilled Shrimp
SIDE DISHES:
- Roasted Vegetables
- Hummus
- Whole-Grain Pita
- Lentil Soup
TOPPINGS:
- Toasted Almonds
- Pumpkin Seeds
- Crumbled Feta
- Fresh Mint
TIPS:
- Wash the freekeh, then cook to eliminate the additional debris in it.
- Cool the cooked freekeh lightly, then mix it with the fresh veggies.
- Make the thin slices so they mix evenly.
- Carefully segment the oranges to eliminate the seeds & pith.
- Mix the salad gently and avoid breaking the orange segments.
- Include the dressing last so the vegetables remain crisp.
STORAGE INFORMATION:
FRIDGE:
- Add the salad in the closed box & stored for four days.
FREEZER:
- Avoid freezing the salad because of fresh vegetables & fruits.
FAQs:
Will I utilize the whole freekeh instead?
- Yes, you can easily use the whole freekeh instead, but it takes longer to cook than the cracked one.
Could I include the can of lima beans?
- Yes, include the can of lima beans, but strain & wash properly, then add it to the salad.
Will I prepare the salad in advance?
- Yes, make the freekeh & vegetables in advance and put them in a separate vessel; add the dressing separately and mix them when required.
Will I add extra protein in it?
- Yes, serve this salad with shrimp, tofu, or grilled chicken to include extra protein in the bowl.
NUTRITIONAL INFORMATION:
Calories: 390 kcal
Net carbs: 52 g
Serving: 4
Iron: 4 mg
Total carbs: 62 g
Vitamin A: 1200 IU
Fiber: 10 g
Calcium: 80
Serving size: 2
Protein: 15 g
Sodium: 420 mg
Potassium: 620 mg
