January 28, 2014

Freekeh Bowl with Mushrooms & Kale


I like simple winter meals. My criteria are as follows:
•nourishing for the body and the soul;
•can be prepared in minutes;
•and of course delicious and enjoyable
This is one of those, and gives me the opportunity to introduce freekeh, a great alternative to couscous, bulgur, rice or any other grain you might be used to cooking with. It is made from young grains of wheat, harvested at their nutritional peak and then lightly toasted. On the nutrition side of things, freekeh is high in protein, a great source of fibre and has got a low glycemic index. I hope you’ll enjoy this little bowl of goodness x


Freekeh Bowl with Mushrooms Kale – serves 4
•200g freekeh
•2tbp light olive oil
•250g chestnut mushrooms, quartered
•2 large handful kale, leaves removed from the stalks and chopped
•1tsp chilli flakes
•Salt and pepper
•4tbsp extra-virgin olive oil
•A bunch of parsley, leaves picked
•1 lemon, quartered

1.Place the freekeh in a medium saucepan of boiling water and leave to simmer for about 15min or until cooked. Drain and place back in the pan.
2.While the freekeh is cooking, heat 2tbsp light olive oil in a large frying pan, add the mushrooms and sauté gently for about 6-7min, until tender. Add the kale and cook for another 3-4min. Add the chilli flakes, salt and pepper and cook for another minute.
3.Add the mushrooms and kale to the freekeh and mix until combined.
4.Dish out into plates, drizzle with 1tbsp extra-virgin olive oil, top up with parsley leaves and serve with a lemon wedge.

Bol de Freekeh, Champignons & Kale – pour 4 personnes
•200g de freekeh
•2cs d’huile d’olive légère
•250g de champignons rosés, coupés en quartiers
•2 grosses poignées de kale, feuilles séparées des tiges et émincées
•1cc de piment séché
•Sel et poivre
•4cs d’huile d’olive extra-vierge
•Une poignée de persil, effeuillé
•1 citron, coupé en quartiers

1.Mettre le freekeh dans une casserole d’eau bouillante de taille moyenne et laisser frémir pour environ 15min. Egoutter et remettre dans la casserole.
2.Pendant ce temps, faire chauffer les 2cs d’huile d’olive légère dans une grande poêle, ajouter les champignons et les faire revenir doucement pendant 6-7min, jusqu’à ce qu’ils soient tendres. Ajouter le kale et faire revenir pendant 3-4min. Ajouter le piment séché, le sel et le poivre et cuire pendant encore 1min.
3.Ajouter les champignons et le kale dans la casserole de freekeh et mélanger.
4.Servir dans des bols ou assiettes, arroser d’1cs d’huile d’olive extra-vierge dans chaque bol, parsemer de persil et servir avec un quartier de citron.

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