Tasty Tamari

Tossing together a quick, satisfying, and nutritious salad bowl couldn’t get any easier than this! Just cook up the Freekeh, hard-boil some eggs, and mix in red leaf lettuce, tomatoes, avocado, and hemp hearts for a lunch that is perfect for school or work. The best part is that it tastes even better the next day, so make a few extra batches throughout the week for no-hassle, ready-made meals. Salad bowls like this are an easy lunch to pack for the kids at school or to bring to work! This recipe is packed with so many healthy ingredients and so easy to make, it’s an ideal quick dinner or meal prep. Be creative and use your favorite salad greens such as romaine, kale, or arugula. Add cheese, nuts or seeds for an added nutrition boost.

Wholesome Whole Grain

We love to add nutrient boosters to all of our meals. This salad contains Freekeh, a Middle Eastern Whole Grain that boasts a smokey flavor and a nutty, chewy texture.  In terms of nutrition,  a 3/4 cup serving of cracked Freekeh has 6 grams of protein and 4 grams of fiber, which satiates for hours on end. Freekeh is a quick and easy way to get in prominent nutrition. Freekeh has cook times that are similar to brown rice, making it easy to incorporate into your daily diet. Freekeh can be found in the same aisle as rice and other grains at your local grocery store! So go ahead and explore all of the flavors that this salad bowl has to offer– its one that will keep you full all afternoon. For more information on freekeh like where to buy and recipes, visit their website.

Fantastic Freekeh

Looking for more freekeh inspiration? Check out the Freekeh Foods website. We’ve also listed some of our favorite freekeh recipes below!

Freekeh and Black Bean Salad with Lime Cilantro Dressing

Freekeh Skyr Parfait

Meal Prep Inspiration

Busy weeknight? This recipe has elements that can be prepared in advance to save you time and stress! Batch cooking freekeh is easy! Follow the instructions on the package and double as needed. Store cooked freekeh in the fridge for 3-5 days. You can also hard boil and peel the eggs in advance, too! Hard-boiled eggs are a great snack to take on-the-go too! Store cooked eggs in an airtight container. Finally, if you’re really pressed for time, all the veggies can be chopped ahead of time as well. This way, come dinner time, all you have to do is heat and build your salad!

Tamari Freekeh Salad Bowl

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 servings



  • 2 1/2 cups water
  • 1 cup Freekeh
  • 4 large eggs


  • 1 tbsp lemon juice
  • 1 tbsp lime juice
  • 1 tbsp tamari, low sodium
  • 3 tbsp olive oil
  • 1 tsp rice wine vinegar
  • 1/8 tsp honey or maple syrup
  • 1 clove garlic minced
  • 2 tbsp cilantro


  • 2 cups red leaf lettuce torn in bite sized pieces
  • 2 tomatoes diced
  • 1 large or 2 small avocado diced
  • 3 tbsp hemp seeds


  1. In a saucepan, add water and Freekeh. Bring both to a boil, and after one minute reduce heat to medium. Cover and simmer for 25 minutes, or until the Freekeh is tender. Place in a large bowl and set aside.

  2. Place eggs into a saucepan, cover with water, at least 1-inch over eggs. Cover, bring to a boil, and immediately remove from heat and let stand, covered for 15 minutes. Drain and rinse until completely cool. Once cool, gently peel the hard shell off and slice.

  3. In a small mixing bowl, add lemon juice, lime juice, low sodium tamari, olive oil, garlic and cilantro whisk ingredients together or shake the jar until emulsified.

  4. Place lettuce, tomato, avocado, hemp hearts, eggs and cooked Freekeh in a bowl and add 2 tablespoons of salad dressing to each salad.

Recipe Notes

Nutrient Analysis: 

Calories: 330 calories, Fat: 25 grams, Saturated fat: 4 grams, Carbohydrates: 17 grams, Sugar: 3 grams, Sodium: 320 milligrams, Fiber: 5.5 grams, Protein: 13 grams, Cholesterol: 185 milligrams

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.


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