Tamari Freekeh Mango and Avocado Salad

6.29.16 / Comment

Tamari, Mango Freekeh with Avocado

We love summer for multiple reasons, but the variety of fresh produce is what makes us most excited! There is so much versatility available this time of year, and we enjoy combining as many different flavors as possible. And what better way to utilize produce than in a colorful salad filled with freekeh, lime juice, coconut milk, mangoes, avocados, and onions? This is a delightfully tasty combination, and it’s made even better when sprinkled with tamari, a thicker version of soy sauce. This uniquely delicious and versatile seasoning adds a depth of flavors that is unlike any other, and since it is made from fermented soy beans, the ratio of wheat to soy is 1:1, which is ideal for those with a gluten intolerance. Tamari contains much less salt than soy sauce; may aid in the digestion of fruits and vegetables; and is a good source of vitamin B3, protein, manganese, and tryptophan (1). It makes the perfect topping on this salad, so go ahead and give it a try!

This salad also uses Freekeh, which is a whole grain that contains a smokey flavor and a nutty, chewy texture. Using Freekeh in conjunction with tamari provides a unique sweet and salty combination that we love! In terms of nutrition,  a 3/4 cup serving of cracked Freekeh has 6 grams of protein and 4 grams of fiber, which satiates and keeps you full all afternoon.

Tamari Freekeh ingredients for Mango & Avocado Freekeh

Tamari Freekeh Mango and Avocado Salad
Prep time:
Cook time:
Total time:
Serves: 4 servings
  • 2 ½ cups coconut milk, almond milk, or water
  • 1 cup tamari freekeh or original freekeh
  • 2 tablespoons olive oil
  • 1 tablespoon tamari or coconut aminios
  • 1/4 teaspoon ground ginger
  • 1 tablespoon lime juice
  • 2 mangoes, diced
  • 1 large avocado, diced
  • ½ small red onion, diced
  1. Pour 2 1/2 cups of coconut milk and the tamari freekeh in a saucepan and bring to a boil. Boil for one minute, cover, and simmer for 20 minutes or until the freekeh is tender.
  2. In a small bowl, whisk together olive oil, tamari, ginger and lime juice. Set aside.
  3. In a large bowl add freekeh, mango, avocado and red onion. Mix well, and pour the dressing over the mixture. Stir until well combined.
Calories: 355 calories, Fat: 15 grams, Saturated fat: 4 grams, Carbohydrates: 50 grams, Sugar: 15 grams, Sodium: 180 milligrams, Fiber: 8 grams, Protein: 10 grams, Cholesterol: 0 milligrams
You can swap out the mango for strawberries and add hemp seeds for a boost of protein and omegas. You could also add your favorite nuts such as almonds, pecans or walnuts. This could be served warm or cold.[br][br]Disclosure: Triad to Wellness has provided nutrition communication services for Freekeh Foods. However we were not compensated for this post. All opinions are our own.

(1) Tamari: Health Benefits, Tips, and Recipes. One Green Planet. http://www.onegreenplanet.org/vegan-food/tamari-health-benefits-tips-and-recipes/


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