HelloFresharrow right iconarrow right iconRecipesarrow right iconarrow right iconSpiced Freekah Pilaf
Spiced Freekah Pilaf

Spiced Freekah Pilaf

with Roasted Vegetables and Tomato Salsa

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A great source of dietary fibre, iron and zinc, freekeh is a green grain made from young durum wheat which is roasted or smoked then polished to remove the shells. With its distinct nutty, smoky flavour, freekeh can be cooked like rice, making it a go-to ingredient for things like this healthy spiced pilaf. The tomato and herb salsa keeps the flavour fresh, whilst the addition of chickpeas, chopped pistachios and roasted veg make this a deliciously hearty and filling dish.

Tags:Under 550 calories
Allergens:Cereals containing GlutenNutsCelery

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time40 minutes
Difficulty levelMedium
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 unit(s)


1 unit(s)


½ pack(s)


1 pot(s)

Ground Cumin

1 pot(s)


1 unit(s)

Echalion Shallot

100 grams


(ContainsCereals containing Gluten)

1 bunch(es)


½ unit(s)

Red Bullet Chilli

1 bunch(es)

Flat Leaf Parsley

1 unit(s)


1 bag(s)



1 sachet

Vegetable Stock Powder


1 punnet(s)

Cherry Plum Tomatoes

Not included in your delivery

200 milliliter(s)


1 tbsp

Olive Oil

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)2155 kJ
Energy (kcal)515 kcal
Fat17.0 g
of which saturates3.0 g
Carbohydrate61 g
of which sugars20.0 g
Protein25 g
Salt1.0 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensilsarrow down iconarrow down icon
Cutting board
Baking Tray
Instructionsarrow up iconarrow up icon
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Preheat your oven to 200°C. Trim the aubergine and halve lengthways. Chop each half into four long strips then chop widthways into roughly 3cm pieces. Chop the cauliflower into florets (little trees!). Drain and rinse the chickpeas in a sieve.


Pop the cauliflower and aubergine on a lined baking tray, drizzle with oil and season with salt and pepper. Sprinkle on the ground cumin and half the sumac. Rub the flavourings all over the veggies and arrange in one layer. Roast on the top shelf of your oven until soft and nicely browned with burnt edges, 25-30 mins. Halfway through cooking, add the chickpeas to the tray and turn everything to make sure it browns evenly. Meanwhile, fill and boil your kettle.


Halve, peel and chop the shallot into small pieces. Halve the chilli lengthways, deseed then finely chop. Heat a drizzle of oil in a frying pan on medium heat. Add the shallot and cook until soft, 4-5 mins. Add a pinch of chilli and the freekeh and cook for 1 minute. Stir in the boiling water (see ingredients for amount) and stock powder. Bring to the boil then turn the heat to low, pop a lid on and cook for 15 mins, then remove from the heat and leave to rest for 5 mins.


Meanwhile, roughly chop the parsley (stalks and all). Pick the mint leaves from their stalks and roughly chop (discard the stalks). Halve the cherry plum tomatoes. Zest and juice the lemon. In a bowl, combine the lemon zest, juice, herbs and tomatoes with the olive oil (see ingredients for amount). Season with a pinch of salt and pepper.


Take the pistachios out of their shells and roughly chop.


Fluff up the freekeh with a fork and gently mix in half the salsa. Pop the freekeh pilaf into bowls and top with the roasted veggies and chickpeas. Sprinkle over the pistachios, remaining sumac, any remaining chilli (if liked) and the other half of the salsa. Enjoy!