Grape Freekeh Salad

#loveyourleftovers. This tasty salad combines some of our favourite ingredients — pumpkin, freekeh, walnuts, grapes and feta for a deliciously healthy lunch alongside some grilled chicken or fish! If you can’t find freekeh, bulgur wheat or couscous also work, or brown rice or buckwheat for a gluten-free option.

Serves 3


100g pumpkin, diced 2cm

75g freekeh

1 Tbsp walnuts, chopped

¼ red onion, finely diced (optional)

¼ telegraph cucumber, diced 1cm

100g grapes, halved

1–2 handfuls rocket, baby cos lettuce or spinach

50g feta cheese, diced

2 Tbsp yoghurt

½ tsp extra-virgin olive oil

2 Tbsp mint, chopped


1. Prep & roast pumpkin. Toss pumpkin on a lined oven tray with ¼ tsp oil and a pinch of salt. Roast for 18 minutes, until tender.

2. Cook freekeh. Bring a pot of hot salted water to the boil. Cook freekeh in pot of boiling water for about 17 minutes, until tender. Drain, rinse under cold water to cool slightly then drain again well.

3. Prep & make salad. Add all freekeh ingredients to a bowl, along with drained freekeh. Toss to combine and season.

4. Serve with your choice of lean protein (e.g. chicken or fish) for tasty lunches.

Nutritional Info (per serve)
Energy (kJ): 848
Energy (Cal): 203
Carbohydrate (g): 27.0
Protein (g): 8.8
Fat (g): 6.4
Saturated Fat (g): 2.8
Sugars (g): 8.1

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