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    Zen and Zaatar » Recipes » Middle Eastern

    Simple Middle Eastern Freekeh with Cauliflower and Chickpeas

    Published: Oct 24, 2024 · Modified: Mar 30, 2025 by Zena | Zen and Zaatar · This post may contain affiliate links · 4 Comments

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    Jump to Recipe
    This image shows the roasted veggies alongside the final plated freekeh dish, with text, "cauliflower & chickpea Middle Eastern Freekeh: simple + vegan!"
    This image shows final plated freekeh dish, with text, "Middle Eastern Cauliflower Freekeh with creamy tahini drizzle!"

    This freekeh recipe is the kind you’ll want to keep on repeat. With just 10 main ingredients, it brings together the rich, nutty flavors of roasted cauliflower, crispy chickpeas, and seasoned freekeh for a meal that’s as vibrant as it is comforting. This Middle Eastern dish makes a stunning centerpiece at any dinner table!

    This image shows an overhead shot of the freekeh dish being served alongside fresh parsley, pomegranate seeds, and tahini sauce.

    While freekeh is traditionally made with roasted meats, this cauliflower and chickpea version might be even better! This vegan freekeh recipe is just as flavorful and filling as the traditional version, without the need for meat.

    Like my Syrian mujadara with bulgur and lentils or my zucchini and bulgur pilaf, this Middle Eastern recipe uses a hearty ancient grain to create a satisfying, plant-based main course. Whether you already love freekeh or are trying it for the first time, this cauliflower freekeh dish will make you fall in love with the ancient grain in a whole new way.

    Jump to:
    • What is freekeh?
    • Where is freekeh from?
    • Freekeh nutrition
    • Ingredient notes
    • How to cook freekeh
    • Substitutions & variations
    • Expert tips for making this recipe
    • FAQs
    • What to serve with this recipe
    • Recipe

    What is freekeh?

    This image shows the freekeh grain, green cracked wheat, up close.

    Freekeh is an ancient grain that’s recently gained more popularity, although it was discovered around 2300 B.C.! It’s made from young, green wheat that’s harvested early and roasted. The result is a smoky, nutty flavor with a chewy, tender texture. It’s a nutrient-dense whole grain that makes a great base for a variety of dishes.

    Where is freekeh from?

    Freekeh originated in Levantine and North African cuisine thousands of years ago. It’s a staple in Syrian, Palestinian, and Lebanese kitchens and the star of many Middle Eastern gatherings. Traditionally, freekeh is often paired with lamb or chicken, but it makes a hearty base for vegan and vegetarian dishes as well.

    Freekeh nutrition

    Freekeh isn’t just a delicious grain; it’s also packed with nutrition! It has almost twice as much fiber and more protein per serving than quinoa does, meaning it will keep you feeling satisfied for longer.

    It’s also rich in antioxidants, iron, and calcium, and low on the glycemic index, making it a great choice for those managing blood sugar levels. ust keep in mind that since it’s a form of wheat, it’s not gluten-free. For those without gluten sensitivities, it’s a fantastic alternative to other grains.

    Ingredient notes

    The main ingredients each play an important role in making this a flavorful and satisfying dish.

    This shows all the ingredients needed for the vegan freekeh recipe, including cauliflower, chickpeas, spices, olive oil, freekeh, and more.

    Freekeh 

    You can find freekeh at Middle Eastern markets, online, or even at some local supermarkets. For this recipe, I use cracked green freekeh, which cooks faster and has a softer texture than whole freekeh. I love to get Ziyad’s Palestinian freekeh when ordering online.

    Cracked vs. whole freekeh 

    Whole freekeh takes longer to cook and has a chewier bite. Cracked freekeh, on the other hand, cooks more quickly and results in a softer texture, making it ideal for this dish.

    Cauliflower and chickpeas

    Instead of meat, I use cauliflower and chickpeas to make this a vegan freekeh recipe. Cauliflower makes a wonderful replacement for chicken and chickpeas add more protein and crunch. Tossed with cumin and sumac, these roasted veggies become so flavorful.

    Almonds

    I top this dish with slivered almonds, but you can use another kind of nut like cashews or pine nuts. Lightly toasting the nuts enhances the flavor of the dish.

    Vegetable bouillon and onion

    To replace the flavor typically added by meat in traditional freekeh dishes, I use vegetable bouillon and sautéed onions. The onions provide a sweet, savory base while the bouillon adds richness to the freekeh as it cooks. If you don’t want to use bouillon, you can instead replace the water with vegetable broth.

    Olive oil

    Extra virgin olive oil is a key ingredient in this recipe, as it enhances the flavor of both the freekeh and the roasted vegetables. It’s a must-have for any Middle Eastern dish, and its rich, fruity flavor elevates this one to the next level.

    For ingredient quantities, see the recipe card below.

    How to cook freekeh

    This dish is simple to prepare by multitasking. While simmering the freekeh on the stovetop, you’ll be roasting the veggies in savory spices in the oven. Here are the key steps to follow carefully.

    Clean the freekeh

    This image shows sifting through the freekeh to remove any small pebbles.
    The freekeh in rinsed, with any debris floating to the top removed.
    The freekeh is rinsed until the water runs clear.

    It’s important to clean your freekeh before cooking. Start by sifting through the freekeh to remove any small stones or debris. To make it easier, you can spread out the freekeh on a large tray to see what needs to be picked out.

    After picking out any unwanted bits, rinse thoroughly until the water runs clear, discarding any parts that float. If you want to speed up the cooking process, you can soak the cleaned freekeh for 30 minutes before cooking.

    Cook the freekeh

    The rinsed freekeh is being added to the pot of sautéed onions.
    This image shows the freekeh after cooking, fluffy, with the moisture evaporated.

    Start by sautéing the onions in olive oil for a rich, flavorful base. Add the rinsed freekeh and toast it to bring out its nutty flavor. Stir your vegetable bouillon into the water. Add the water to the freekeh and season with salt and pepper.

    Bring everything to a boil, then reduce the heat and let it simmer until the liquid is absorbed. You will know when the freekeh is done when all the liquid has evaporated and the freekeh is tender but still slightly chewy.

    Roast the veggies

    The chickpeas, tossed with olive oil and spices, are added to the baking tray with roasted cauliflower.
    The almonds, tossed with olive oil, are added to the baking tray of roasted cauliflower and chickpeas.
    The cauliflower, chickpeas, and silvered almonds are roasted and browned to perfection.

    While the freekeh cooks, roast the cauliflower and chickpeas in the oven. Toss them with olive oil, cumin, sumac, and a sprinkle of salt. Roast until the cauliflower is browned and the chickpeas are crispy. The almonds can be added during the last few minutes of roasting to make sure they get perfectly golden without burning.

    Assemble the final dish by topping the cooked freekeh with the roasted veggies and nuts. Top with fresh parsley and pomegranate seeds if you like, and serve with lemon tahini sauce or non-dairy yogurt on the side.

    Substitutions & variations

    • Veggies: Hearty vegetables like roasted butternut squash or carrot would make a great addition or substitution for cauliflower to top this vegetarian freekeh recipe.
    • Nuts: you can try other nuts like roasted cashews or whole almonds. Pistachios can also be a great option, adding a pop of color and a distinct flavor to the dish. Pine nuts also work great.

    Expert tips for making this recipe

    • Don’t skip cleaning the freekeh. Freekeh often contains small stones or debris, so it’s essential to sift through it carefully.
    • Soak the freekeh for quicker cooking. If you’re short on time, soaking the freekeh for about 30 minutes before cooking can help it cook more quickly and evenly.
    • Keep an eye on your veggies. Set timers to make sure your cauliflower and chickpeas don’t overcook while you’re preparing the freekeh. The cauliflower should be golden brown and the chickpeas crispy for the perfect texture.

    FAQs

    What is the ratio of freekeh to water?

    For every 1 cup of freekeh, use 2.5 cups of water or broth to achieve a perfectly cooked, fluffy grain.

    How long does freekeh take to cook?

    Cracked freekeh takes 20-40 minutes to cook, while whole freekeh may take longer. Soaking the freekeh for half an hour beforehand can reduce the cooking time.

    Should freekeh be soaked before cooking?

    While it’s not necessary to soak freekeh, soaking it for 30 minutes can reduce cooking time and ensure an even texture.

    Is freekeh meant to be chewy?

    Yes! Freekeh has a slightly chewy texture when cooked properly, which is one of the reasons it’s so loved.

    What to serve with this recipe

    I love serving this cauliflower freekeh with a refreshing side salad to balance the hearty grains. Some of my favorite options are a Palestinian salad, a refreshing Mediterranean chopped salad with cucumbers and tomatoes, or my tomato and red onion salad with za’atar. Tomatoes add a cooling and refreshing contrast to the freekeh dish.

    The final dish is plated, with roasted cauliflower and chickpeas over the cooked freekeh, showing the tahini in the background which is drizzled over the dish.

    Tried this recipe?

    If you made this Middle Eastern freekeh recipe, I’d love to hear from you! Don’t forget to leave a ⭐️ star rating and review below.

    Pin it for later or share your recreations with me on Instagram @zenandzaatar! 🥰 I can’t wait to see how you serve it!

    Recipe

    The freekeh recipe shown with the cooked freekeh, topped with roasted cauliflower and chickpeas and drizzled with tahini.

    Simple Middle Eastern Freekeh with Cauliflower and Chickpeas

    Zena Hassoun
    This vegan freekeh recipe brings together the nutty flavor of freekeh with roasted cauliflower and chickpeas, tossed in warm Middle Eastern spices. It’s a hearty, satisfying dish that’s rich in flavor yet light enough to enjoy any day of the week– ideal for impressing guests or indulging in a homemade meal.
    No ratings yet
    Print Recipe Pin Recipe
    Prep Time 8 minutes mins
    Cook Time 52 minutes mins
    Total Time 1 hour hr
    Course Main Dishes
    Cuisine Middle Eastern
    Servings 4 people
    Calories 458 kcal

    Ingredients
      

    Freekeh

    • ½ onion diced
    • 1 ½ tablespoon olive oil
    • 1 ½ cups freekeh (cracked green freekeh preferred)
    • 1 tablespoon vegetable bouillon
    • 3 ¾ cups water
    • ½ teaspoon salt
    • ¼ teaspoon black pepper

    Toppings

    • 1 large head cauliflower or 2 small heads of cauliflower (about 2 lbs whole cauliflower or 1 lb cauliflower florets)
    • 1 15 oz. can chickpeas
    • ½ cup slivered almonds or other nuts
    • 2 ½ tablespoon olive oil divided
    • ½ teaspoon salt divided
    • 1 teaspoon sumac divided
    • 1 teaspoon cumin divided
    • Parsley leaves chopped, for topping
    • Pomegranate seeds for topping (optional)
    • Creamy tahini sauce or non-dairy yogurt for serving

    Instructions
     

    • Preheat your oven to 425°F.
    • Wash and rinse freekeh thoroughly, removing any debris. In a pot over medium high heat, sauté the onions in olive oil. After about 7 mins, once the onions are translucent and begin to brown, add the washed freekeh. Toast until nutty, about 5 more mins.
    • Dissolve some veg bouillon in 1 cup of the water. Add it to the pot of freekeh along with the rest of the water, salt, and pepper, and bring to a boil. Lower to a simmer and cover until cooked and liquid has evaporated, about 20-40 mins, depending on your freekeh.
    • Meanwhile, prepare roasted veggies. Toss cauliflower with ½ teaspoon cumin, ½ teaspoon sumac, ¼ teaspoon salt, and 1 tablespoon olive oil. Roast for 12 mins.
    • Rinse and drain canned chickpeas. Toss chickpeas with ½ teaspoon cumin, ½ teaspoon sumac, ¼ teaspoon salt, and ½ tablespoon olive oil, and add them to the baking sheet. Roast for 15-20 more mins, until veggies are browned and tender.
    • In the last 7-8 mins of roasting, toss slivered almonds with 1 tablespoon olive oil and add them to a portion of the baking sheet or a new baking sheet. Once the almonds are browned, remove everything from the oven and set aside.
    • Serve cooked freekeh topped with roasted veggies. Top the dish with roasted almonds, parsley, and pomegranate seeds, if desired.Serve with creamy tahini sauce or yogurt. Enjoy!

    Notes

    Cleaning the freekeh: Before cooking, be sure to clean the freekeh thoroughly. Sift through it to remove any small stones or debris. A helpful tip is to spread the freekeh out on a large tray, making it easier to spot and pick out any unwanted bits. Afterwards, rinse it under cold water until the water runs clear to make sure it's clean.
    Soaking freekeh: While soaking isn’t required, soaking the freekeh for about 30 minutes can help reduce the cooking time. Soaked freekeh may cook in as little as 20 minutes.
    Tahini sauce: For a quick and simple tahini sauce, you’ll need just three ingredients: tahini, lemon juice, and salt. You can find a detailed tahini description here on how to make tahini sauce.

    Nutrition

    Serving: 1servingCalories: 458kcalCarbohydrates: 54gProtein: 19gFat: 23gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gTrans Fat: 0.003gSodium: 661mgPotassium: 759mgFiber: 12gSugar: 7gVitamin A: 15IUVitamin C: 102mgCalcium: 122mgIron: 3mg
    Tried this recipe?Leave a comment below and tag @zenandzaatar on social!

     

     

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      Recipe Rating




    1. Lynne Hurcum says

      December 13, 2024 at 11:38 pm

      How much water please? Says; Dissolve some veg bouillon in 1 cup of the water. Add it to the pot of freekeh along with the rest of the water,

      Cannot find the water amount.

      Looking forward to making this

      Reply
      • Zena | Zen and Zaatar says

        December 16, 2024 at 10:07 am

        So sorry about that- the amount is 3 3/4 cups of water! I hope you love this recipe, please let me know what you think! 🙂

        Reply
    2. Steph Smid says

      June 14, 2025 at 5:02 pm

      Can you make any part ahead

      Reply
      • Zena | Zen and Zaatar says

        June 16, 2025 at 10:51 am

        Yes, it’s a great recipe to make ahead!
        You can cook the freekeh in advance and just reheat it when ready. For the cauliflower, chickpeas, and almonds, I recommend roasting them about 5 minutes less than the full time, and then finishing them in the oven for 5 minutes before serving to keep them crispy. But if you don’t mind softer texture, you can roast everything ahead as directed and just reheat before serving.

        The tahini sauce can be made ahead too. You can store it all together or prep individual portions, whatever works best! It’s perfect for meal prep, and I love topping it with non-dairy yogurt or tahini sauce just before serving.

        Hope you enjoy it, let me know how it turns out!

        Reply
    Headshot image of the author of Zen and Zaatar, Zena Hassoun, MS.

    Welcome!

    Hi, I’m Zena, a passionate home cook with a Master’s in Medical Health Sciences. I’ve been vegan for nearly a decade and love creating approachable, Mediterranean-inspired recipes that nourish your body and soul.

    More about me

    55+ Vegan Recipes for Real Life

    The cover image of my e-cookbook, with text overlay "Vegan is Delicious: 55+ nourishing, innovative, plant-based recipes to satisfy vegans and omnivores alike! by Zena Hassoun, M.S., creator of Zen and Zaatar."

    Tired of the same meals or relying on takeout? Vegan is Delicious is full of flavorful, plant-based recipes (with photos!) plus a 7-day meal plan to make home cooking feel effortless.

    Get it now!

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