Freekeh Tabbouleh with Kale & Cannellini Beans

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Think of this as a tabbouleh salad with staying power, thanks to the addition of protein-rich white beans. It also gains more complexity with freekeh in place of bulgur. Made from young green wheat that's been roasted and cracked, this whole grain has a toasty, nutty flavor. You can substitute regular bulgur if you'd like.

By
Liana Krissoff
Liana Krissoff
Liana Krissoff

Liana Krissoff is the author of six cookbooks, including Canning for a New Generation and Slow Cook Modern. She's one of the most highly sought-after cookbook fixers in the industry. She lives in Pittsburgh.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
35 mins
Additional Time:
15 mins
Total Time:
50 mins
Servings:
8
Yield:
8 cups
Nutrition Profile:
Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Low-Calorie
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Ingredients

  • 1 cup cracked freekeh

  • 3 tablespoons lemon juice

  • 2 tablespoons extra-virgin olive oil

  • 1 ¼ teaspoons kosher salt

  • 3 plum tomatoes, diced

  • 1 (15 ounce) can no-salt-added cannellini beans, rinsed

  • 3 cups finely chopped curly kale

  • 1 cup finely chopped fresh parsley

Directions

  1. Cook freekeh according to package directions. Spread in an even layer on a large rimmed baking sheet and let cool completely, about 10 minutes.

  2. Whisk lemon juice, oil and salt in a large bowl. Add tomatoes, beans, kale, parsley and the cooled freekeh; stir to combine.

Tips

To make ahead: Refrigerate for up to 1 day.

Originally appeared: EatingWell Magazine, June 2020

Nutrition Facts (per serving)

165 Calories
5g Fat
25g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size 1 cup
Calories 165
% Daily Value *
Total Carbohydrate 25g 9%
Dietary Fiber 7g 24%
Total Sugars 2g
Protein 6g 13%
Total Fat 5g 6%
Saturated Fat 1g 3%
Vitamin A 1425IU 29%
Vitamin C 23mg 25%
Folate 25mcg 6%
Sodium 323mg 14%
Calcium 47mg 4%
Iron 2mg 12%
Magnesium 52mg 12%
Potassium 226mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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