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Ingredients
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1 cup cracked freekeh
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3 tablespoons lemon juice
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2 tablespoons extra-virgin olive oil
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1 ¼ teaspoons kosher salt
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3 plum tomatoes, diced
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1 (15 ounce) can no-salt-added cannellini beans, rinsed
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3 cups finely chopped curly kale
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1 cup finely chopped fresh parsley
Directions
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Cook freekeh according to package directions. Spread in an even layer on a large rimmed baking sheet and let cool completely, about 10 minutes.
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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.
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.