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Wholesome Bulgur Pilaf with Freekeh, Green Beans and Red Onions

Bulgur with freekeh, green beans and red onions; Taze fasulyeli, firikli bulgur pilavi

Bulgur with freekeh, green beans and red onions; Taze fasulyeli, firikli bulgur pilavi

Firik or Freekeh is indeed super food and an ancient grain; I love its delicious, nutty taste, similar to pearl barley. I recently made this delicious bulgur pilaf with freekeh and green beans; it turned out to be a wholesome, tasty vegetarian main course for us. We enjoyed bulgur with freekeh and green beans, Taze Fasulyeli, Firikli Bulgur Pilavi, with my Cacik dip of yoghurt, cucumber and dried mint for a complete and wholesome meal. If you are observing Ramadan, this wholesome pilaf with vegetables also proves to be a healthy, easy and delicious meal option.

Freekeh or firik; a wholesome, delicious and ancient grain

Bulgur and freekeh or firik; a wholesome, delicious and ancient grain

Freekeh is used a lot at my home town Antakya, ancient Antioch, and pairs with bulgur, vegetables and meat beautifully. Firik, (as in Turkish) or Freekeh (sometimes spelled frikeh) or farik is a cereal food made from green wheat that goes through a roasting process in its production. Firik is a popular and ancient grain used Middle Eastern & Southern Turkish cuisine and also popular in Levantine, Egyptian, Arabian Peninsula and North African cuisine. Here’s some more information on freekeh and my bulgur pilaf with freekeh, eggplant (aubergine) and meat recipe if you’d like to try out.

Bulgur pilaf with freekeh, green beans and red onions; delicious with a dollop of yoghurt on top.

Bulgur pilaf with freekeh, green beans and red onions; delicious with a dollop of yoghurt on top.

Runner beans, green beans or dwarf beans would all work well in this recipe; they are delicious combined with red onions, freekeh and bulgur. Bulgur is widely available now in supermarkets and you can find freekeh in Specialty, Turkish or Middle Eastern stores. I like to serve this wholesome pilaf with Turkish red pepper flakes or chili flakes on top, accompanied by a dollop of yoghurt or with refreshing Cacik dip of yoghurt, cucumber and dried mint.

I hope you enjoy this delicious, wholesome meal, Afiyet Olsun,

Ozlem

5.0 from 2 reviews
Bulgur Pilaf with Freekeh, Green Beans and Red Onions
 
I hope you enjoy this delicious and wholesome bulgur with super grain freekeh or firik, combined with green beans, red onions and garlic. Runner beans, green beans or dwarf beans would all work well in this recipe; they are delicious combined with red onions, freekeh and bulgur. I like to serve this wholesome pilaf with Turkish red pepper flakes or chili flakes on top, accompanied by a dollop of yoghurt or with refreshing Cacik dip of yoghurt, cucumber and dried mint.
Author:
Recipe type: Healthy grains; bulgur and freekeh with vegetables
Cuisine: Vegetarian - Turkish Cuisine
Serves: 6
Ingredients
  • 350gr/12oz/2 cups coarse bulgur, rinsed and drained
  • 225gr/8oz/ generous 1 cup firik or freekeh, rinsed and drained
  • 1 medium red onion, finely chopped
  • 2 cloves of garlic, finely chopped
  • 300 gr/ 11 oz./ 2 cups green, runner or dwarf beans, trimmed and cut into 3 cm / 1” long pieces
  • 400 gr/ 14 oz. can of chopped tomatoes or 3 ripe tomatoes, finely chopped
  • 60 ml / 4 tbsp. olive oil
  • 2 pints/ 5 cups of hot water
  • Salt and freshly ground black pepper to taste
  • Red pepper flakes or chili flakes to serve
  • Dollop of plain yoghurt to serve
Instructions
  1. Trim the green beans and cut into 3 cm / 1” long pieces. If you are using runner beans, also slice them lengthways.
  2. Heat 3 tbsp. olive oil in a heavy pot and stir in the red onions and green, runner or dwarf beans. Stir and sauté gently for 2-3 minutes over medium to high heat.
  3. Pour in the remaining 1 tbsp. olive oil and stir in the garlic, rinsed bulgur and freekeh, combine all well with green beans and red onions.
  4. Stir in the chopped tomatoes and hot water, season with salt and freshly ground black pepper to your taste. Combine well.
  5. Bring the pot to the boil. Then cover, reduce the heat and simmer on low heat for about 20 minutes or until all the water has been absorbed.
  6. Turn the heat off. Cover the pan with a clean kitchen paper towel and place the lid firmly on top (the paper towel will absorb any excess moisture). Rest the pilaf for 5-10 minutes before serving.
  7. Serve the bulgur pilaf with frekeeh and green beans hot with Turkish red pepper flakes, pul biber sprinkled over, if you like. Refreshing Cacik Dip of diced cucumbers and dried mint with yoghurt or plain yoghurt complement this bulgur & freekeh pilaf very well.
Notes
Runner beans, green beans or dwarf beans would all work well in this recipe; they are delicious combined with red onions, freekeh and bulgur. Bulgur is widely available now in supermarkets and you can find freekeh in specialty, Turkish or Middle Eastern stores.

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14 Responses to Wholesome Bulgur Pilaf with Freekeh, Green Beans and Red Onions

  1. seniordogsabroad June 30, 2015 at 4:18 am #

    Özlem’ciğim, We are very indebted to you for introducing us to firik last year with your recipe with eggplant and meat. We really loved that one and since we try not to eat meat but once a week, this is a good alternative. Love that funky firik flavor! Thanks again. Çoook öpüyoruz, ailene selamlar ve sevgilerimizi gönderiyoruz. xoxo J

    • Ozlem Warren June 30, 2015 at 10:52 am #

      Sevgili Jolee’cigim, you are most welcome – indeed a funky, nutty taste firik has isn’t it, we love it too. We also try to eat more veg than meat and this one pot meal delivered for us. Bizden de cok sevgiler, afiyet olsun : ) Ozlem xxx

  2. Peri's Spice Ladle June 30, 2015 at 5:45 am #

    I like the simplicity of this pilaf with such wholesome grains. Lovely one pot meal with a dollop of yogurt:) I must look for freekeh in markets here. Thank for introducing me to a new grain. xxPeri.

    • Ozlem Warren June 30, 2015 at 10:50 am #

      Many thanks Peri, simplicity is the right word; we love one pot meals with veg & grains in it and this one ticks the boxes deliciously – hope you enjoy it! Ozlem xx

  3. BacktoBodrum June 30, 2015 at 7:30 am #

    I finally found freekeh in Bodrum last year thanks to your earlier suggestion. I wish I could find it in Greece, it would make a great vegan lunch dish.

    • Ozlem Warren June 30, 2015 at 10:49 am #

      Glad you are enjoying freekeh BB, it is a great gain that travels and I usually bring home and keep in the fridge, stays well for months. Pearl barley maybe a good substitution, cok selamlar, Ozlem x

  4. Turkey's For Life July 11, 2015 at 9:50 am #

    I remember you using freekeh in an earlier recipe and I think I commented then that I’d never heard of it. This post has just reminded me…and we’re still to spot any here in Fethiye! 🙂 Will keep any eye out and, failing that, we’ll just have to head for Antakya sometime. 😉
    Julia

    • Ozlem Warren July 12, 2015 at 4:04 pm #

      Merhaba dear Julia, it is well worth making a trip to Antakya, just for freekeh!:) I know you guys will head there sometime and will greatly enjoy it – many thanks for stopping by 🙂 Ozlem x

  5. Alan July 12, 2015 at 6:18 pm #

    . . it sounds and looks splendid – must look out this freekeh on our travels.

    • Ozlem Warren July 13, 2015 at 11:11 am #

      Thank you Alan, I think you and J would enjoy freekeh greatly, well worth looking out and stretch the towards Antakya!:) Cok selam ve sevgiler, Ozlem

  6. Sahar August 15, 2015 at 10:18 am #

    This looks so delicious, I will make it soon…. Thank you for sharing.

    • Ozlem Warren August 16, 2015 at 3:23 pm #

      Merhaba Sarah, many thanks for stopping by, this is really delicious way to enjoy freekeh, hope you enjoy it, afiyet olsun, Ozlem

Trackbacks/Pingbacks

  1. Bulgar and Freekah with green beans – Wills Pages - March 22, 2017

    […] Adapted from http://ozlemsturkishtable.com/2015/06/wholesome-bulgur-pilaf-with-freekeh-green-beans-and-red-onions… […]

  2. Bulgur: at the heart of so many Turkish dishes - Fethiye Times - March 28, 2017

    […] of our favourites is this recipe from Özlem’s Turkish Table for bulgur pilaf with freekeh green beans and red […]

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