4g cumin seeds
24ml olive oil
100g onions, peeled, finely diced
4g garlic, peeled, chopped
16g tomato paste
200g cracked freekeh
20g unsalted butter
160g chopped canned tomatoes
200g canned chickpeas, drained, rinsed
12g vegetable bouillon
6g sea salt
3g ground black pepper
25g crispy fried shallots
15g fresh parsley, finally chopped
10g fresh coriander, finely chopped
60g Greek yoghurt
Adults need around 2000Kcal/8400kJ a day
Typical values per portion: Energy 1544kJ/369Kcal.
Heat a pan on a medium heat, add the cumin seeds and dry toast for 2 mins, until lightly brown and the aroma is released.
Add the oil to the pan and saute off the diced onion until soft and golden, then add the garlic, cook for a couple of minutes.
Add the tomato paste and cook out, then add the freekeh and butter, mix well until the freekeh is evenly coated in the onion and tomato mixture. Stir for a minute, then add the canned tomatoes and chickpeas and mix well.
In a separate pot bring the 480ml water to the boil with the vegetable bouillon. Pour onto the freekeh and season with salt and pepper.
Cover the saucepan with a lid, reduce the heat to low and cook for 20-25 mins without disturbing the pan. Remove the pan from the heat and set aside. leaving the lid on. Alternatively you can cook the freekeh in the oven. Transfer the freekeh mix to a deep baking tray, cover with foil and cook in a preheated oven at 16°*C for 40-45 minutes.
To finish; add half the crispy shallots and half the herbs to the freekeh, using a fork, gently mix through and fluffing up the grains.
Arrange the freekeh mix onto a flat dish. Dot with the yoghurt, scatter over the remaining shallots and herbs.