Leek freekeh pilaf with feta and toasted pine nuts

Introducing our delicious recipe for Leek Freekeh Pilaf with Feta and Roasted Pine Nuts! This delicious vegetarian one-pot dish offers a refreshing twist by replacing traditional rice with nutritious freekeh. Freekeh is made from durum wheat and gives the dish a unique taste and texture, making every bite a tasty experience. Garnished with crumbled feta and perfectly toasted pine nuts, this pilaf is a flavor explosion that will leave you wanting more. Discover a healthy and satisfying meal that nourishes the body and soul. Try this recipe today and embark on a culinary adventure!

Ingredients

  • 400g leek
  • 3 tbsp olive oil
  • 200g freekeh
  • 50 ml white wine
  • 400 ml vegetable broth
  • a few sprigs of thyme
  • 2 thick garlic cloves, sliced
  • 3 tbsp pine nuts
  • 100g feta
  • 2 tbsp finely chopped mint
  • Juice and zest 1 lemon

Preparation steps

  1. Cut the leek into thin slices, keeping all the dark green tips.
  2. Place the sliced ​​leek in a sieve and rinse well under running water. Set aside to drain.
  3. Place a large, heavy-based skillet on the stove over moderate heat.
  4. Pour in 2 tablespoons of oil.
  5. Add the sliced ​​leeks to the pan and stir well.
  6. Cover the pan with a lid and cook the leeks, stirring occasionally, until very soft, 10-15 minutes.
  7. While the leeks are cooking, soak the freekeh in a bowl in plenty of cold water for 5 minutes.
  8. Transfer the soaked freekeh to a sieve and rinse under cold running water. Drain well.
  9. Add the rinsed freekeh to the pan with the cooked leeks.
  10. Pour in wine, broth and thyme.
  11. Bring the mixture to a boil and cook the freekeh over low heat, stirring occasionally, for 20-25 minutes.
  12. Turn off the heat and let the contents of the pan sit while you prepare the feta and pine nuts.
  13. Heat remaining tablespoon oil in a skillet until hot.
  14. Add the garlic and pine nuts to the hot oil and fry until both are lightly browned.
  15. Crumble the feta and add it to the freekeh along with the garlic-nut mixture, mint, lemon juice and lemon zest.
  16. Taste the pilaf and adjust the seasoning if necessary.
  17. Serve the pilaf at room temperature.

Nutritional Information

Equipment and tools

To make this recipe for Leek Freekeh Pilaf with Feta and Toasted Pine Nuts, you will need the following equipment and tools:

  • kitchenknife
  • cutting board
  • Large frying pan with deep sides
  • wooden spoon
  • measuring cup
  • measuring spoon
  • grater
  • Garlic press
  • Small frying pan
  • plate

Allergen information

Please note the following allergen information:

  • This recipe contains feta cheese, which may contain milk.
  • The recipe also contains pine nuts, which are tree nuts.

Storage and leftovers

If you have leftover Leek Freekeh Pilaf with Feta and Toasted Pine Nuts, follow these storage guidelines:

  1. Let the pilaf cool to room temperature.
  2. Transfer it to an airtight container.
  3. Store in the refrigerator for up to 3 days.

If you want to use up the leftovers, you can enjoy them cold or reheat them in the microwave or on the stove until warmed through.

The Health Benefits of Leek and Freekeh Pilaf with Feta and Toasted Pine Nuts

When it comes to nutritious and delicious meals, the Leek Freekeh Pilaf with Feta and Toasted Pine Nuts recipe is a clear winner. Packed with healthy ingredients, this dish not only satisfies your taste buds but also offers numerous health benefits. Let’s take a closer look at the key ingredients and their nutritional benefits.

1. Leeks

Leeks belong to the allium family, which also includes garlic and onions. This vegetable is rich in vitamins and minerals, especially vitamin K, vitamin A and vitamin C. Leeks are known for their high antioxidant content, which help protect the body from oxidative stress and chronic diseases. Additionally, they are a great source of fiber, which aids digestion and promotes a healthy gut.

2. Freekeh

Freekeh is a type of grain that is becoming increasingly popular due to its excellent nutritional profile. Freekeh is made from roasted green wheat and is rich in fiber, protein and various essential nutrients. The high fiber content helps regulate blood sugar levels, supports weight management and contributes to digestive health. Additionally, its protein content makes Freekeh an excellent choice for vegetarians and vegans looking to increase their protein intake.

3. Feta cheese

Feta cheese, a staple of Mediterranean cuisine, not only adds a delicious creamy texture to the dish but also brings its own health benefits. Unlike many other types of cheese, feta is relatively low in calories and saturated fat. It is a great source of calcium, essential for strong bones and teeth. Feta cheese also contains probiotics, which promote gut health and strengthen the immune system.

4. Pine nuts

Pine nuts are small, nutrient-dense seeds that are commonly used in cooking and baking. These tiny nuts are packed with heart-healthy monounsaturated fats that help lower bad cholesterol and reduce the risk of heart disease. Pine nuts are also a good source of vitamin E, an antioxidant that supports healthy skin, hair and nails. They also contain iron, magnesium and zinc, which play an important role in various body functions.

5. Mint

Mint is a refreshing herb that not only adds flavor to dishes but also offers several health benefits. It has been used for centuries to aid digestion and relieve upset stomachs. Mint is known for its powerful antioxidant and anti-inflammatory properties. It can help relieve digestive discomfort, improve respiratory health, and promote better oral hygiene.

6. Lemon

The lemon in this recipe adds a touch of citrus flavor and brings its own unique health benefits. Lemons are rich in vitamin C, a powerful antioxidant that boosts the immune system, supports collagen production and aids iron absorption. They also contain citric acid, which aids digestion and prevents the formation of kidney stones.

By incorporating these healthy ingredients into your Leek Freekeh Pilaf with Feta and Roasted Pine Nuts recipe, you will not only treat yourself to a delicious meal, but also provide your body with essential nutrients.

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