Freekeh y Frisée

Revisado por pares por Editores de recetas del Reino UnidoEscrito por Editores de recetas del Reino UnidoPublicado originalmente 28 Ene 2026

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This vibrant freekeh and frisée salad offers a sophisticated take on balanced nutrition, combining earthy ancient grains with the delicate bitterness of curly endive. The addition of protein-rich tuna, hard-boiled eggs and crisp green beans makes this dish a satisfying meal that does not compromise on freshness. A tangy mustard and sun-dried tomato vinaigrette ties every component together, ensuring a punchy Mediterranean flavour profile in every bite.

Ideal as a healthy lunch or a light evening meal, this versatile grain salad is packed with fibre and essential nutrients. The use of freekeh provides a delightful nutty texture that holds up well against the lighter leaves and salty olives. Whether you are meal prepping for the week or hosting a seasonal brunch, this colourful platter is as visually striking as it is nourishing.

Ingredients for Freekeh and Frisée

170g (170 g) French green beans, trimmed
60ml (60 ml) Champagne vinegar or white wine vinegar
1 teaspoon Dijon-style mustard
3/4 cucharaditas de sal
1/4 cucharaditas de pimienta negra recién molida
90ml de aceite de oliva
6 sun-dried tomatoes
6 cups (240 g) pale yellow frisée or curly endive leaves, washed and spun dry
1/2 cup (40 g) fresh flat-leaf parsley leaves
1/2 cup (70 g) niçoise or Kalamata olives, pitted
475ml (360 g) cooked freekeh, cooled
2 (130g / 130-g) cans tuna in olive oil, drained
4 large eggs, hard-cooked, peeled, and quartered

How to make Freekeh and Frisée

In a large saucepan of boiling water, blanch the green beans until just tender and bright green, about 2 minutes. Drain and transfer to a bowl of ice water to cool, then drain and set aside in the refrigerator.

In a medium bowl, whisk together the vinegar, mustard, salt, and pepper, then whisk in the oil until emulsified. Cut the sun-dried tomatoes into 1/8-inch-wide (3-mm-wide) strips and add to the dressing; if the tomatoes were not packed in oil, set them aside to soften in the dressing for at least 15 minutes.

Spread the frisée and parsley on a large serving platter. Make piles of the olives, freekeh, tuna, eggs, and beans; with a slotted spoon, transfer the tomatoes from the dressing to a pile in the frisée and drizzle everything with the dressing. Serve immediately.

Descargo de responsabilidad

Si bien se ha hecho todo lo posible para garantizar que la información sea precisa y esté actualizada, las necesidades individuales pueden variar y los requisitos dietéticos pueden diferir según las condiciones de salud personales. Siempre revise las etiquetas de los alimentos y la información sobre alérgenos antes de preparar o consumir cualquier receta. Si tiene preocupaciones específicas de salud, alergias, intolerancias o sigue una dieta prescrita médicamente, busque el consejo de su médico de cabecera, farmacéutico o un dietista registrado antes de realizar cambios significativos en su dieta o estilo de vida.