Aromatic freekeh and capsicum delight

Prep Time: 25-30 minutes
No of Serves: 6-8

Recipe courtesy of Eunice Asare, APD


1/2 cup red capsicum, finely diced

1/2 cup green capsicum, finely diced

1/2 cup red onion, finely diced

2 tablespoons fresh mint, chopped

2 tablespoons fresh parsley, chopped

1 cup roasted cracked wholegrain freekeh

3 cups of reduced salt vegetable stock

400g canned 4 bean mix, drained and rinsed

Nutrition Information (per serve)

Energy 700 kJ (167 calories)
Protein 7g
Total Fat <1g
Carbohydrates 30g
Saturated Fat <1g
Sugars 2g
Dietary Fibre 8.6g
Sodium 427mg


  1. Place 1 cup of washed roasted cracked whole grain freekeh in a medium sized pan
  2. Add 3 cups of vegetable stock to freekeh and bring contents almost to a boil on medium heat
  3. Reduce heat to low, cover pan and allow to cook for 25 to 30 minutes until soft
  4. Set aside the freekeh and allow to cool down
  5. Once cooled, toss all salad ingredients in a large bowl and mix well

This recipe featured in the 2017 Australia’s Health Weight Week, APD Cookbook, created in collaboration with DAA and Nutrition Australia, ACT.