Freekeh Mediterranean Salad

 In looking for healthy grains that are low glycemic, I found freekeh.  It's an ancient grain that is readily available at Costco (Village Harvest Organic Freekeh).

An added benefit of this dish is that I have fun saying "I'm eating freeky" :-)

 

freekeh mediterranean salad cancer diet low glycemic low omega 6

Freekeh is a green wheat that is high in fiber and protein.  1/2 cup of raw freekeh contains 11g of protein, and 8g of fiber (out of 54g total carbohydrates).
 
I cook the freekeh in the rice cooker.  I use the ratio of 1 cup freekeh to 2.25 cups water, as given on the package.  I like to presoak the freekeh to make it softer when it cooks. 
 
freekeh mediterranean salad cancer diet low glycemic low omega 6 
To add more flavor, fiber and color to the freekeh, I added cherry tomatoes, cucumber, bell peppers and red onion.
 
freekeh mediterranean salad cancer diet low glycemic low omega 6
 
Freekeh Mediterranean Salad
 
1 cup freekeh
2 1/4 cups water
1/2 cup diced cherry tomatoes
1/2 cup diced cucumbers
1/2 cup diced bell peppers
1/4 cup diced red onion
salt and pepper to taste
1 Tbs olive oil (optional)
 
1) Presoak the freekeh and water for 1/2-1 hour in a rice cooker.
2) Start the rice cooker.
3) Dice up all the vegetables and set aside.
4) After the freekeh is cooked, fluff the freekeh out on a plate to cool.
5) Add diced vegetables, salt and pepper to taste, to cooled freekeh.  Serve warm or chilled.