BHA & BHT Free Vegan Fresh Freekeh Cucumber Salad
Freekeh — young green wheat that's been roasted over fire — brings a wonderfully smoky, nutty backbone to this bright, herb-forward salad that you simply won't get from rice or quinoa. Every ingredient here is whole and unprocessed, which matters a lot when you're avoiding synthetic preservatives like BHA and BHT that sneak into packaged grains, bottled dressings, and even some cooking oils. The dressing is built from scratch with extra-virgin olive oil, fresh lemon juice, lemon zest, and ground cumin, so you know exactly what's going into every bite. Crisp English cucumber, juicy cherry tomatoes, scallion greens, flat-leaf parsley, and fresh mint pile on top of the cooled freekeh for a salad that's as colorful as it is fragrant. A handful of pomegranate seeds scattered over the top adds a jewel-like pop of sweetness that makes the whole bowl feel a little celebratory. It comes together beautifully at room temperature, which makes it ideal for meal prep, potlucks, or a relaxed weeknight dinner where you want something satisfying but genuinely fresh.
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Learn more →Ingredients
4 servings
For the freekeh
- 1 cup whole-grain freekeh, rinsed
- 2 cups water
- ¼ tsp salt
For the salad
- 1 english cucumber, diced (about 2 cups)
- 1 cup cherry tomatoes, halved
- 3 scallions (green tops only), thinly sliced
- ½ cup fresh flat-leaf parsley, roughly chopped
- ¼ cup fresh mint leaves, roughly chopped
For the dressing
- 3 tbsp extra-virgin olive oil
- 3 tbsp fresh lemon juice (from about 1 ½ lemons)
- 1 tsp lemon zest
- 1 tsp ground cumin
- ½ tsp salt
- ¼ tsp black pepper
For serving
- ¼ cup pomegranate seeds (optional)
Instructions
- 1
Combine the rinsed freekeh, water, and 1/4 tsp salt in a medium saucepan and bring to a boil over high heat. Reduce the heat to low, cover, and cook until the freekeh is tender and has absorbed all the liquid, about 20–22 minutes.
- 2
Remove the pan from the heat and let the freekeh steam, covered, for 5 minutes. Spread it onto a large mixing bowl or sheet pan and let it cool for at least 10 minutes, until no longer steaming.
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