Freekeh and Chickpea Pilaf

#Freekeh and #Chicken #Pilaf I’ve recently discovered Freekeh and I’ve added it to my list of go-to ingredients for a healthier diet. Freekeh (sometimes called farik) is wheat that’s harvested while young and green. It’s roasted over an open fire, then the straw and chaff are burned and rubbed off. The grain on the inside is too young and moist to burn, so what you’re left with is a firm, slightly chewy grain with a distinct flavour that’s earthy, nutty, and slightly smoky.

Think of freekeh as a “new” ancient grain. It’s been a staple in Middle Eastern diets for centuries, but only recently started surging in popularity in the West. And for good reason! Aside from tasting delicious, it’s loaded with nutritional benefits.

Combining the freekeh with the chickpeas gave this dish a brilliant texture & flavour.

Ingredients:
2 cups low sodium chicken/vegetable stock
1 cup freekeh
1 tbsp olive oil
1 onion, chopped
1 medium carrot, diced
2 chillies, chopped (you can use less or more)
1/2 tsp fresh thyme leaves (optional)
1 can chickpeas, drained and rinsed

Handful of Almonds Blanched or Un-blanched
Handful of Pomegranate Seeds
1/4 cup chopped fresh parsley
Handful of Pomegranate Seeds
1/4 cup chopped fresh parsley

Heat the Olive oil in a large pan, add the carrot and onion, sauté till slightly soft and add the chillies and thyme and cook for a further 2 – 3 minutes, add the chickpeas stirring till the chickpeas are warmed through, add the raw freekeh and stir to combine. Taste for seasoning and adjust to your preference. Bring to the boil then cover and simmer for 35 to 45 minutes until all of the stock has been absorbed (you may need to simmer it for slightly longer if it still looks a bit wet). Meanwhile heat your oven to 180° C (356° F) scatter the almonds on to a baking tray and spray with low fat olive oil spray and roast the almonds for 5 minutes or until slightly darkened in colour. Remove freekeh from heat and stir through the parsley and scatter over the pomegranate seeds. Serve with Moroccan Braised Chicken, Lentils, Smoked Paprika and Tomato or your own choice of main dish.

Moroccan Braised Chicken, Lentils, Smoked Paprika and Tomato

#Moroccan #Braised #Chicken, Lentils, Smoked Paprika and Tomato

Prep Time: 10 Minutes

Marinating Time: 5 hours or overnight if preferred

Total time: 5 hours 40 Minutes (or 40 minutes if you do not marinade)

Servings: 4-5

Moroccan Braised Chicken This recipe was adapted from the recipe by Chef Mike Ward from the Lentils.org website. Inspired by North Africa, this quick and easy one-pot meal draws the warmth of cumin and rich depth of smoked paprika to beautifully layer with the nutty earthiness of the lentils.

Ingredients

For the Marinade (Optional)

2 Tbsp of Garlic and Ginger Paste

½ tsp smoked paprika

½ tsp cumin

1 Tbsp Olive Oil

For the Chicken

1 chicken cut into 8 pieces (or equivalent in breasts and/or thighs), skin on (we used thighs)

1 medium white onion, finely chopped

2 garlic cloves, thinly sliced

1½ Tbsp (20 mL) smoked paprika

1 Tbsp (15 mL) cumin

1 cup (250 mL) split red lentils, rinsed

1 cup (250 mL) whole cherry tomatoes

2 cups (500 mL) low sodium chicken stock

3 bay leaves

1 tsp (5 mL) chilli flakes (optional)

Finely chopped parsley (garnish)

Directions

Mix the marinade ingredients together in a large bowl, add the chicken pieces and mix well ensuring the chicken pieces are well covered, cover the bowl and place in the fridge for five hours or overnight is better. You can skip this stage if you are in a hurry but it won’t be so delicious if you do.

Preheat oven to 200°C (400°F). In an ovenproof frying pan (or cast iron pan) over medium/high heat add a good splash of olive oil. Season chicken generously with salt and pepper on both sides and add to the pan. Be sure not to crowd the pan or the chicken will steam and not sear. Sear the chicken in batches if required. Cook for 3 to 4 minutes on both sides or until golden brown. Remove chicken pieces and set aside.

Remove excess oil from the pan, or add more olive oil if needed. Over medium heat add onions, garlic, smoked paprika, and cumin. Stir for 3 to 5 minutes or until onions become transparent, but not browned. Then add lentils, stock, tomatoes, bay leaves, chilli flakes, and chicken pieces. Slide into oven and bake for 20 to 25 mins (do not add a lid to the pan). Check chicken and lentils for doneness. Place the pan under a pre-heated grill (In the US turn oven off and turn on broiler feature). Brown up the tomatoes for a minute or so then remove pan from oven and check lentils for seasoning. Garnish with finely chopped parsley and extra chilli flakes to taste.