Orange-Mint Freekeh Salad with Lima Beans

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This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.

Laura Kanya

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Orange-Mint Freekeh Salad with Lima Beans — Photo: Jacob Fox

Active Time:

25 mins

Total Time:

25 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Low-Calorie

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Ingredients

2 cups water
¾ cup cracked freekeh (see Tip)
½ cup packed fresh mint leaves, plus more for garnish
½ cup orange juice
3 tablespoons lemon juice
1 small clove garlic, grated
½ teaspoon salt
½ teaspoon ground pepper
¼ cup extra-virgin olive oil
1 cup thinly sliced fennel (1/2 large bulb)
1 cup sugar snap peas, trimmed and thinly sliced
1 cup thinly sliced radishes
2 medium oranges, peeled and segmented
2 cups frozen baby lima beans, thawed

Directions

Combine water and freekeh in a medium saucepan and bring to a boil over high heat. Cover, reduce heat to maintain a simmer and cook until the liquid is absorbed, 12 to 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Drain any remaining liquid. Spread the freekeh out on a rimmed baking sheet to cool.
Meanwhile, combine mint, orange juice, lemon juice, garlic, salt and pepper in a large bowl. Whisk in oil and transfer 1/4 cup of the dressing to a medium bowl. Add fennel, snap peas, radishes and oranges to the medium bowl and toss to combine.
Add the freekeh and lima beans to the remaining dressing in the large bowl and toss to combine. Serve the fennel mixture over the freekeh mixture. Garnish with more mint, if desired.

To make ahead:

Refrigerate for up to 1 day.

Tip:

Made from a variety of young wheat, this hearty grain is named for the way it's processed. "Freekeh" is derived from the Arabic word meaning "to rub," referring to the way roasted freekeh's outer casing is removed. Sometimes it's then cracked, making the freekeh quicker-cooking. Look for it near other grains in well-stocked grocery stores.

Originally appeared: EatingWell Magazine, March 2022

Nutrition Facts (per serving)

389	Calories
15g	Fat
55g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 389
% Daily Value *
Total Carbohydrate 55g	20%
Dietary Fiber 11g	39%
Total Sugars 12g
Protein 12g	24%
Total Fat 15g	19%
Saturated Fat 2g	10%
Sodium 339mg	15%
Potassium 867mg	18%

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.