Freekeh and Frisée

Gluten Free
Dairy Free
Low Fod Map
Health score
34%
Freekeh and Frisée
45 min.
4
451kcal

Suggestions


Discover the delightful combination of flavors and textures in our Freekeh and Frisée salad, a dish that is not only gluten-free and dairy-free but also low in FODMAPs, making it a perfect choice for those with dietary restrictions. This vibrant salad is a feast for the senses, featuring the nutty taste of freekeh, the crispness of frisée, and the richness of hard-cooked eggs, all beautifully complemented by the briny notes of niçoise olives and the tangy kick of Champagne vinegar.

Ready in just 45 minutes, this recipe serves four and is ideal for a satisfying lunch or a light dinner. Each serving packs a nutritious punch with 451 calories, making it a wholesome option for health-conscious eaters. The fresh flat-leaf parsley adds a burst of color and freshness, while the tender French green beans provide a delightful crunch.

Whether you're looking to impress guests at a dinner party or simply want to enjoy a nourishing meal at home, this Freekeh and Frisée salad is sure to please. The combination of ingredients not only creates a visually stunning dish but also offers a harmonious balance of flavors that will leave you craving more. Dive into this culinary adventure and savor the goodness of wholesome ingredients!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 240 salad leaves curly endive yellow dry washed and spun
  • large eggs peeled quartered
  • 40 parsley fresh
  • 170 green beans french trimmed
  • 70 kalamata olives pitted
  • teaspoon dijon mustard dijon-style
  • tablespoons olive oil 
  • 0.8 teaspoon salt 
  •  sun-dried olives 
  • ounce tuna in olive oil drained canned
  • 60 ml citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • slotted spoon

Directions

  1. In a large saucepan of boiling water, blanch the green beans until just tender and bright green, about 2 minutes.
  2. Drain andtransfer to a bowl of ice water to cool, then drain and set aside in the refrigerator.
  3. In a medium bowl, whisk together the vinegar, mustard, salt, and pepper, then whisk in the oil until emulsified.
  4. Cut the sun-dried tomatoes into 1/8-inch-wide (3-mm-wide) strips and add to the dressing; if the tomatoes were not packed in oil, set them aside to soften in the dressing for atleast 15 minutes.
  5. Spread the frisée and parsley on a large serving platter. Make piles of the olives, freekeh, tuna, eggs, and beans; with a slotted spoon, transfer the tomatoes from the dressing to a pile in the frisée and drizzle everything with the dressing.
  6. Serve immediately.
  7. To hard-cook and peel eggs, put them in a small saucepan with just enough water to cover them.
  8. Place over high heat, cover the pan, and bring to a boil. Immediately remove from the heat and let stand, covered, for 8 minutes (for a creamy yolk) or 10 minutes (for a firm yolk).
  9. Drain, cover with cold water, and let stand until cool enough to handle. Tap the shell all over with the back of the spoon, then peel off the shell starting at the wider end. Dip back into the cool water to rinse them off, then use the eggs as desired.
  10. Reprinted with permission from Whole Grains for a New Generation: Light Dishes, Hearty Meals, Sweet Treats, and Sundry Snacks for the Everyday Cook by Liana Krissoff. Copyright © 2012 Liana Krissoff; photographs copyright © 2012 Rinne Allen. Published in 2012 by Stewart, Tabori & Chang, an imprint of ABRAMS.

Nutrition Facts

Calories451kcal
Protein24.28%
Fat67.54%
Carbs8.18%

Properties

Glycemic Index
43
Glycemic Load
1.34
Inflammation Score
-10
Nutrition Score
33.549999817558%

Flavonoids

Apigenin
22.03mg
Luteolin
1.54mg
Kaempferol
1.81mg
Myricetin
1.54mg
Quercetin
5.08mg

Nutrients percent of daily need

Calories:451.08kcal
22.55%
Fat:34.16g
52.55%
Saturated Fat:5.89g
36.81%
Carbohydrates:9.31g
3.1%
Net Carbohydrates:4.4g
1.6%
Sugar:3.32g
3.69%
Cholesterol:197.48mg
65.83%
Sodium:1099.15mg
47.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.63g
55.26%
Vitamin K:403.45µg
384.24%
Vitamin A:4981.53IU
99.63%
Selenium:65.03µg
92.9%
Vitamin B3:9.01mg
45.06%
Vitamin E:6.38mg
42.55%
Vitamin C:34.14mg
41.38%
Phosphorus:361.67mg
36.17%
Vitamin D:5.27µg
35.16%
Folate:124.59µg
31.15%
Vitamin B12:1.85µg
30.81%
Vitamin B2:0.44mg
25.65%
Manganese:0.47mg
23.67%
Iron:3.94mg
21.89%
Potassium:718.11mg
20.52%
Fiber:4.91g
19.64%
Vitamin B5:1.91mg
19.06%
Copper:0.37mg
18.53%
Magnesium:68.57mg
17.14%
Vitamin B6:0.3mg
15.19%
Calcium:140.95mg
14.09%
Zinc:1.76mg
11.75%
Vitamin B1:0.15mg
9.71%
Source:Epicurious