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Freekeh with Spring Peas and Mint

frittata, freekah breakfast tray

Freekeh is a traditional Middle Eastern whole grain that has a unique nutty flavor that most closely resembles a combination of quinoa and brown rice. It is made from young green wheat that is toasted and cracked and can be used in many preparations from hot cereal to pilafs and grain bowls. 

This recipe highlights spring flavors and ingredients by incorporating peas and mint and a touch of Israel with sumac. 

Like this recipe? You'll love our Vegan Power Bowl. 

  • Duration
  • Cook Time
  • Prep Time
  • 6Servings


  • 1 1/2 cups freekeh
  • 3 cups water
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cups peas, fresh or frozen
  • Zest and juice of 1 lemon
  • 2 tablespoons extra virgin olive oil, such as Colavita
  • 2 tablespoons chopped fresh mint
  • sumac, for garnish


1. Add freekeh, water, salt, and pepper in a medium sauce pan, and place over medium heat. Simmer for 8 to 10 minutes until freekeh is soft and water is almost completely absorbed. Remove from heat, add peas, and cover the pan. Steam for 10 minutes more. 

2. Transfer freekeh and peas to a mixing bowl. Add extra virgin olive oil, lemon zest and juice, and fresh mint. Taste and adjust seasoning with salt and pepper before serving. Garnish with sumac. 

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