Super Freekeh Lentil Salad

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Skill Level
Preparation Time 30 minutes Total Time 45 minutes
Servings 6 Cost Per Serving $1.86
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3/4 cupFreeked (cracked wheat)
1/2 cupRed Lentils
2 cupsKale, roughly chopped
2Carrots, grated
1/2 cupFresh Parsley or Mint, rouhgly chopped
1/4 cupWalnuts, toasted and roughly chopped
1/4 cupGreen Onion, thinly sliced
2 tbspLime juice
1/2 cupDry Cottage Cheese or Feta, crumbled
2 tbspOlive Oil
1/2 tspSea Salt and Freshly Ground Black Pepper


  1. Place freekeh and lentils in a medium pot with 2 ½ cups of water or stock. Bring to a boil. Reduce heat to low, cover and simmer for 15 to 20 minutes or until tender and most of the liquid has been absorbed.
  2. Drain any remaining liquid and allow to cool.
  3. Combine lentils and freekeh with kale, carrots, herbs, walnuts and green onion.
  4. Cut the pomegranate in half. With the cut side down in your hand, use a spoon to smack the bottom of the pomegranate to release all the arials. Add to salad.
  5. Squeeze the other half to release all the juice into a separate bowl. Add lime juice, olive oil and season to taste. Dress the salad.
  6. Top with some cottage cheese or feta.


  • ​2016 is a big year for small but mighty beans, lentils and peas. The United Nations has declared this "The International Year of the Pulses". This is great news for Canada, the world's top exporter of dried lentils and peas!
  • Pulses have many nutritional benefits. They are an important source of plant-based protein throughout the world. Pulses are an excellent source of fibre and as part of a healthy diet, help prevent and manage type 2 diabetes, heart disease, obesity and some cancers. 
  • Pulses are great for the environment because they add nitrogen to soil, making it easier to grow other crops. They are a sustainable crop and one of the most affordable healthy foods.