Low Iodine Vegan Fresh Freekeh Cucumber Salad
Bright, herby, and packed with texture, this grain salad is the kind of dish that feels like a celebration of fresh produce. Whole-grain freekeh — a smoky, nutty roasted wheat — forms the hearty base, while crisp English cucumber, juicy cherry tomatoes, and a generous handful of parsley and mint keep every bite lively and refreshing. The dressing is a simple shake of olive oil, fresh lemon juice, lemon zest, cumin, salt, and pepper, which means every single ingredient is easy to verify and naturally free of the iodized salt and seafood-derived additives that can make following a low-iodine plan so tedious. Non-iodized salt is called for throughout, so there are no hidden surprises to navigate. Scallion greens add a mild oniony bite without the stronger flavor of the white bulb, and an optional scatter of pomegranate seeds at the end turns the whole bowl into something genuinely stunning. It comes together at room temperature or lightly chilled, making it a great make-ahead option for lunches or a side dish that holds up beautifully at the table.
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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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