Freekeh Tomato Feast

Fiber-dense freekeh stars in this traditional Palestinian dish, and the whole recipe is very gut-healthy, not to mention delicious and filling, as well as boasting generous amounts of lycopene and other phytonutrients:

You will need

• 1 cup dried freekeh (if avoiding gluten, substitute a gluten-free grain, or pseudograin such as buckwheat; if making such a substitution, then also add 1 tbsp nutritional yeast—for the flavor as well as the nutrients)
• 1 medium onion, thinly sliced
• 1 2oz can anchovies (if vegan/vegetarian, substitute 1 can kimchi)
• 1 14oz can cherry tomatoes
• 1 cup halved cherry tomatoes, fresh
• ½ cup black olives, pitted
• 1 5oz jar roasted peppers, chopped
• ½ bulb garlic, thinly sliced
• 2 tsp black pepper
• 1 tsp chili flakes
• 1 sprig fresh thyme
• Extra virgin olive oil

Method

(we suggest you read everything at least once before doing anything)

1) Place a heavy-based (cast iron, if you have it) sauté pan over a medium heat. Add some olive oil, then the onion, stirring for about 5 minutes.

2) Add the anchovies, herbs and spices (including the garlic), and stir well to combine. The anchovies will probably soon melt into the onion; that’s fine.

3) Add the canned tomatoes (but not the fresh), followed by the freekeh, stirring well again to combine.

4) Add 2 cups boiling water, and simmer with the lid on for about 40 minutes. Stir occasionally and check the water isn’t getting too low; top it up if it’s getting dry and the freekeh isn’t tender yet.

5) Add the fresh chopped cherry tomatoes and the chopped peppers from the jar, as well as the olives. Stir for just another 2 minutes, enough to let the latest ingredients warm through.

6) Serve, adding a garnish if you wish:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
• Eat More (Of This) For Lower Blood Pressure
• Making Friends With Your Gut (You Can Thank Us Later)
• Lycopene’s Benefits For The Gut, Heart, Brain, & More
• Our Top 5 Spices: How Much Is Enough For Benefits?

Take care!