This Freekeh Salad with Caramelized Cauliflower and Tuna is easy to make, bright in flavor, and a welcome addition to any weeknight dinner rotation.
If preparing freekeh, millet, farro, bulgur, quinoa, or other ancient grains feels intimidating or time-consuming, this recipe by Maria Speck, author of Simply Ancient Grains, makes it approachable. In her book, Maria explains how to cook whole grains and transform them into satisfying breakfasts, lunches, dinners, and desserts that highlight the grains’ texture and flavor.
Freekeh Salad with Caramelized Cauliflower and Tuna makes a great weeknight meal and also works well for entertaining.
Recently, a small potluck celebrated the release of Simply Ancient Grains. Maria was the guest of honor, and a group of food-focused dietitians and bloggers joined for a lively tasting and cooking session.
Cooking with friends, testing new recipes, and learning new techniques—exactly what two foodie dietitians hoped for.
{From left: Kyle, Julia, Rachel, Liz, Sara, Maria}
At the lunch, Maria prepared her Simple Maple Pudding with Farro Piccolo while others each brought a recipe from the book. The variety highlighted how versatile ancient grains can be in both sweet and savory preparations.
Below is the freekeh salad recipe, along with notes about other recipes we sampled that day, including Oatmeal Butternut Pancakes with Browned Buttered Nuts, Bulgur with Chard and Saffron-Infused Yogurt, and Lemony Millet Pudding with Caramelized Grapes.
- 1½ cups low-sodium vegetable broth
- 1 cup water
- 1 cup cracked freekeh (about 3 cups cooked)
- 3 whole peppercorns (optional)
- 6 cups cauliflower florets, cut into 1-inch pieces (from one 2-pound head)
- 5 tablespoons extra-virgin olive oil
- 3/4 teaspoon fine sea salt
- 1/2 teaspoon freshly ground black pepper
- 5 green onions: white and light green parts chopped (about 3/4 cup), dark tops finely chopped (about 1/2 cup) and reserved for finishing
- 2 tablespoons freshly squeezed lemon juice, plus more for serving
- 1 teaspoon Dijon mustard
- 1 teaspoon finely grated lemon zest
- 1/2 cup pitted Castelvetrano olives (about 13) or other good-quality mixed olives
- 2 tablespoons capers, rinsed
- 1/2 cup loosely packed chopped fresh flat-leaf parsley
- 3 to 4 tablespoons lightly toasted pine nuts
- 2 (5-ounce) cans tuna, preferably in olive oil, drained and separated into chunks
- Preheat the oven to 425°F and position a rack in the center.
- To cook the freekeh: combine the broth, water, freekeh, and peppercorns in a heavy 2‑quart saucepan and bring to a boil. Reduce heat to a simmer, cover, and cook until tender but still slightly chewy, about 18–20 minutes. Drain, return the grains to the pot, cover, and let steam for 5 minutes. Transfer to a large bowl and spread to cool.
- While the freekeh cooks, toss the cauliflower florets with 2 tablespoons olive oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper on a large rimmed baking sheet. Roast for 12 minutes, then add the chopped white and light green parts of the green onions and turn with a spatula. Roast until the cauliflower is tender and the onions begin to caramelize, another 11–15 minutes.
- Make the dressing by combining 2 tablespoons lemon juice, the remaining 3 tablespoons olive oil, Dijon mustard, lemon zest, and the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper in a small jar. Shake or whisk until emulsified.
- In the large bowl with the cooled freekeh, add the roasted cauliflower and green onions, reserved green onion tops, olives, capers, and most of the parsley (reserve 2 tablespoons for garnish). Drizzle with the dressing and toss to combine. Taste and adjust seasoning. If time allows, let the salad rest for 10 minutes to let flavors meld.
- Top the salad with chunks of tuna, sprinkle with the remaining parsley and pine nuts, and serve with extra lemon juice on the side.
One potluck dish was Maria’s Oatmeal Butternut Pancakes topped with browned buttered nuts and goat cheese. The nutmeg in the recipe gives the pancakes a distinct warm note that balances the squash and cheese.
Another guest adapted Bulgur with Chard and Saffron-Infused Yogurt by using millet to make it gluten-free, demonstrating how the recipes can be tailored to dietary needs without losing their flavor.
A lemon-scented millet pudding with caramelized grapes rounded out the meal. When another guest substituted bulgur for millet, the dessert remained elegant and delicious—proof that these recipes adapt well.
A few more photos from our Simply Ancient Grains potluck lunch.
Freekeh salad, shown here before assembly.
Sara experimenting with food photography.
Maria sharing straightforward tips and techniques that make cooking ancient grains approachable and enjoyable.