Mediterranean Freekeh Bowl with Grilled Vegetables and Lamb
This is a great example of how red meat can be used in moderation in the Mediterranean diet. At only 2 ounces per person, the lamb is used as a garnish, rather than the main event. Whole grain freekeh and a generous portion of vegetables round out the dish.
Active time
40 minutesTotal time
1 hourYield
4 servingsServing Size
1/4 recipeNutrition
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Ingredients
3 tablespoons olive oil, divided
1 small onion, chopped
8 ounces ground lamb
1 teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon ground cinnamon
¾ teaspoon salt, divided
¾ cup cracked freekeh
2 cups water
1 medium eggplant, sliced lengthwise into long, thin pieces
¼ teaspoon pepper, divided
1 pint cherry tomatoes
2 scallions, sliced
3 tablespoons tahini
Juice of 1 lemon
Instructions
- In a large pot or Dutch oven, heat 1 tablespoon of the olive oil over medium-low heat. Add the onion and sauté until translucent, about 8 minutes.
- Add the ground lamb and spices and ¼ teaspoon of the salt and cook until lamb is browned and cooked through, using a spatula to break apart the meat, about 8 minutes.
- Add the freekeh and water and bring to a boil. Reduce heat to a simmer, then cook, covered, for about 15 minutes. Turn off the heat and leave the lid on.
- Meanwhile, get the grill going over medium heat. Use 1 tablespoon of olive oil to brush both sides of the eggplant slices, then top with ¼ teaspoon salt and ⅛ teaspoon pepper. Grill for about 3 minutes on each side, until grill marks appear.
- Toss the cherry tomatoes with the remaining 1 tablespoon of olive oil, ¼ teaspoon salt, and ⅛ teaspoon pepper, then use a vegetable basket (or a makeshift pouch of aluminum foil) and grill for approximately 6 minutes, or until soft. NOTE: If you don’t have a grill, the eggplant and the tomatoes can be broiled or cooked in a grill pan on the stove.
- Add the grilled vegetables and the sliced scallions to the large pot of freekeh and mix until well combined. Taste and adjust seasoning, then portion into four servings.
- To make the dressing, use a fork to whisk together the tahini and lemon juice until creamy. (If the mixture is too thick, you can add 1 tablespoon of water.) Drizzle the dressing over the freekeh bowls before serving.
An Oldways recipe, courtesy of Kelly Toups
Nutrition
Calories: 430Total Fat: 24g
Saturated Fat: 5g
Sodium: 480mg
Carbohydrate: 38g
Fiber: 9g
Sugar: 8g (Added Sugar: 0g)
Protein: 20g
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