Smoky Freekeh with Roasted Fennel and Herb Drizzle
A hearty and nutritious vegan grain bowl featuring smoky freekeh, sweet roasted fennel, and juicy cherry tomatoes, all brought together with a vibrant parsley and mint sauce. Perfect for a satisfying and healthy lunch or dinner.
2400 calorias
$5 por porção
$35 min
4 porções
vegan, any cuisine
Ingredientes
- 200g cracked freekeh
- 500ml vegetable broth
- 2 large fennel bulbs, sliced
- 250g cherry tomatoes
- 400g can of chickpeas, rinsed and drained
- 75ml extra virgin olive oil, divided
- 50g fresh parsley
- 20g fresh mint
- 2 cloves garlic
- 1 lemon, for juice
- 30g sunflower seeds
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. On a large baking sheet, toss the sliced fennel and cherry tomatoes with 30ml of olive oil, salt, and pepper. Roast for 25-30 minutes, until the fennel is tender and caramelized.
- 2.While the vegetables roast, cook the freekeh. In a medium saucepan, combine the freekeh, vegetable broth, and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until all liquid is absorbed.
- 3.To prepare the herb drizzle, combine the parsley, mint, garlic cloves, juice from one lemon, and the remaining 45ml of olive oil in a small blender or food processor. Blend until smooth and season with salt and pepper.
- 4.In a small, dry pan over medium heat, toast the sunflower seeds for 2-3 minutes until lightly golden and fragrant, watching carefully to prevent burning.
- 5.Assemble your bowls. Divide the cooked freekeh among four bowls. Top with the roasted fennel, cherry tomatoes, and chickpeas.
- 6.Drizzle generously with the fresh herb sauce and sprinkle with the toasted sunflower seeds just before serving.
Informações Nutricionais
104g
fat
292g
carbs
80g
fiber
80g
protein
Porque esta receita
This recipe is a powerhouse of plant-based nutrition, providing a balanced meal rich in fiber and protein from freekeh and chickpeas, which supports digestive health and sustained energy. Roasted vegetables offer a high concentration of vitamins and antioxidants.
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