Introduction
When it comes to salads, I’m all about those dishes that manage to be refreshing, nutritious, and bursting with flavor. If you’re anything like me, you’ve probably tried every variation of mixed greens and wanted something new—something different to bring life to your salad game. Well, let me introduce you to the Orange-Mint Freekeh Salad with Lima Beans. This is a salad that will not only keep you full but will also add a pop of color and vibrancy to your plate.
It’s got everything you could want: nutty, chewy freekeh (an ancient grain that’s just as delicious as it is healthy), hearty lima beans, and the zesty sweetness of oranges paired with the cool, refreshing taste of mint. This salad is full of surprises. It’s light enough to be your go-to for lunch on busy days but substantial enough to stand up as a side dish to your favorite proteins.
I first came across this recipe when I was looking for ways to get more whole grains into my diet. I wanted something hearty yet refreshing, and when I saw how the citrus and mint complemented the freekeh, I knew I had to try it. Since then, it’s become a family favorite, especially in the warmer months. It’s easy to make, packed with nutrients, and it’s the kind of dish that leaves you feeling light yet satisfied. Plus, the mix of textures—from the chewy freekeh to the creamy lima beans—is simply irresistible.
Why You’ll Love This Recipe
- Quick and Easy: Freekeh is easy to cook, and this salad comes together in under 30 minutes. It’s perfect for a last-minute dinner or packed lunches throughout the week.
- Nutritious and Filling: Freekeh is a whole grain, which means it’s loaded with fiber and protein. Pair it with lima beans, and you’ve got a salad that’s not only filling but also incredibly nutrient-dense.
- Perfect Balance of Flavors: The sweetness of the orange slices, the freshness of the mint, and the nuttiness of the freekeh create a perfectly balanced dish that will leave your taste buds dancing.
- Versatile: This salad can be served as a main course for lunch or a side dish for dinner. It pairs wonderfully with grilled chicken, lamb, or even a vegetable-based dish for a fully vegetarian meal.
- Family-Friendly: Even the pickiest eaters will enjoy this salad. The mild flavor of freekeh and lima beans is complemented by the citrus and mint, which add a bright, refreshing twist.
Preparation Time and Servings
- Total Time: 30 minutes (including cooking freekeh and lima beans)
- Servings: 4
Nutritional Information (per serving):
- Calories: 350
- Protein: 14g
- Carbs: 60g
- Fiber: 10g
- Fat: 6g
- Sodium: 150mg
Ingredients
Here’s what you’ll need to make this fresh and vibrant salad:
- 1 cup freekeh – A hearty, nutritious whole grain that provides texture and a nutty flavor.
- 1 ½ cups lima beans – Fresh or frozen, they provide creaminess and a lovely contrast to the freekeh.
- 2 large oranges – For that refreshing citrus kick that brightens up the whole dish.
- 1 tablespoon fresh mint leaves, chopped – Mint adds an unexpected pop of freshness that really elevates this salad.
- 2 tablespoons olive oil – For a smooth and healthy fat to bring it all together.
- 2 tablespoons fresh lemon juice – Adds acidity to balance the sweetness of the oranges.
- 1 tablespoon honey – To sweeten the dressing just a touch, complementing the citrus.
- Salt and pepper – To taste, for seasoning.
- Optional: Feta cheese, crumbled, or a sprinkle of toasted almonds or pine nuts for an extra crunch.
Why These Ingredients Matter:
- Freekeh: This ancient grain is high in fiber and protein, making it a filling base for the salad. It also absorbs the flavors of the dressing and other ingredients wonderfully.
- Lima Beans: They are packed with protein and fiber, making this salad not only delicious but filling and nutritious.
- Oranges: The sweet and tart flavor of the oranges balances out the earthiness of the freekeh and lima beans, making each bite a burst of freshness.
- Mint: Adds a cool and refreshing element to the salad that makes it feel like a breath of fresh air.
- Olive Oil: Healthy fats are essential in any meal, and olive oil helps to bring the dressing together while keeping the salad light and not too greasy.
Step-by-Step Instructions
- Cook the Freekeh:
- In a medium pot, bring 2 cups of water to a boil. Add the freekeh and a pinch of salt.
- Reduce the heat to low, cover, and let it simmer for about 20 minutes, or until the freekeh is tender but still chewy. Fluff with a fork and set aside to cool.
- Tip: If you want a more pronounced nutty flavor, toast the freekeh in a dry skillet for 3-4 minutes before cooking.
- Cook the Lima Beans:
- If using dried lima beans, soak them overnight and cook according to package instructions. If you’re using frozen lima beans, simply bring a pot of water to a boil, add the beans, and cook for 5-7 minutes until tender.
- Drain and set aside to cool.
- Prepare the Oranges:
- Peel the oranges and cut them into segments. Be sure to remove any seeds, and set the orange slices aside.
- Pro Tip: For a neat presentation, you can cut the orange segments into smaller pieces, or leave them as wedges for a more rustic feel.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, honey, and a pinch of salt and pepper. Taste and adjust the seasoning to your liking.
- Extra Tip: If you want a creamier dressing, you can add a dollop of Greek yogurt or tahini.
- Assemble the Salad:
- In a large bowl, combine the freekeh, lima beans, and orange slices. Gently toss everything together.
- Drizzle the dressing over the salad and toss again until everything is evenly coated.
- Add in the fresh mint and toss once more, ensuring the mint is evenly distributed.
- Optional: Sprinkle crumbled feta cheese or toasted nuts on top for added flavor and texture.
How to Serve
- Main Course: Serve the salad as a standalone dish for lunch or dinner. The freekeh and lima beans make it filling enough to stand on its own.
- Side Dish: This salad pairs wonderfully with grilled chicken, lamb, or roasted vegetables.
- For Meal Prep: Make a big batch of this salad and portion it into individual containers. It holds up well in the fridge for up to 3 days, making it perfect for grab-and-go lunches.
Additional Tips
- Tip 1: Use Fresh Freekeh: If you can find fresh freekeh, use it! It cooks faster and has a more delicate flavor than the pre-packaged variety.
- Tip 2: Let It Marinate: If you have time, let the salad sit for about 30 minutes before serving. This allows the flavors to meld together and develop even more depth.
- Tip 3: Add Texture: For extra texture, top your salad with toasted almonds, sunflower seeds, or even a handful of crispy chickpeas.
- Tip 4: Adjust the Sweetness: If you prefer a sweeter salad, add more honey or even a pinch of cinnamon to the dressing.
- Tip 5: Customize the Greens: If you want to add more greens, feel free to toss in some arugula, spinach, or even kale for added color and nutrients.
Recipe Variations
- Vegan Version: Skip the feta cheese and use tahini dressing or avocado for a creamy alternative.
- Add Protein: For a more substantial meal, top the salad with grilled chicken, shrimp, or even a hard-boiled egg for extra protein.
- Spicy Kick: If you like a bit of heat, sprinkle some red pepper flakes over the salad or add a diced jalapeño to the dressing.
- Swap the Beans: Instead of lima beans, you can use chickpeas, black beans, or cannellini beans for a different flavor profile.
Serving Suggestions
- Side Dishes: Serve alongside roasted vegetables, grilled meats, or even a light soup for a well-rounded meal.
- Drink Pairing: This salad pairs beautifully with a sparkling water with a splash of lemon, or even a light white wine like Sauvignon Blanc or a crisp rosé.
- For Kids: The mild flavors make it a kid-friendly dish. Serve it with soft pita bread or a side of hummus for dipping.
Freezing and Storage
- Storage: Store the leftover salad in an airtight container in the fridge for up to 3 days. The freekeh will soak up the dressing, so it’ll be even more flavorful the next day.
- Freezing: While the salad itself doesn’t freeze well, you can freeze the cooked freekeh and lima beans separately. Just reheat and assemble when you’re ready to serve.
Special Equipment
- Medium Pot: For cooking the freekeh and lima beans.
- Sharp Knife: For cutting the oranges into perfect segments.
- Whisk: For making the dressing.
Garlic Butter Chicken Pasta
- Total Time: 30 minutes
Ingredients
Scale
- 1 cup freekeh – A hearty, nutritious whole grain that provides texture and a nutty flavor.
- 1 ½ cups lima beans – Fresh or frozen, they provide creaminess and a lovely contrast to the freekeh.
- 2 large oranges – For that refreshing citrus kick that brightens up the whole dish.
- 1 tablespoon fresh mint leaves, chopped – Mint adds an unexpected pop of freshness that really elevates this salad.
- 2 tablespoons olive oil – For a smooth and healthy fat to bring it all together.
- 2 tablespoons fresh lemon juice – Adds acidity to balance the sweetness of the oranges.
- 1 tablespoon honey – To sweeten the dressing just a touch, complementing the citrus.
- Salt and pepper – To taste, for seasoning.
- Optional: Feta cheese, crumbled, or a sprinkle of toasted almonds or pine nuts for an extra crunch.
Instructions
- Cook the Freekeh:
- In a medium pot, bring 2 cups of water to a boil. Add the freekeh and a pinch of salt.
- Reduce the heat to low, cover, and let it simmer for about 20 minutes, or until the freekeh is tender but still chewy. Fluff with a fork and set aside to cool.
- Tip: If you want a more pronounced nutty flavor, toast the freekeh in a dry skillet for 3-4 minutes before cooking.
- Cook the Lima Beans:
- If using dried lima beans, soak them overnight and cook according to package instructions. If you’re using frozen lima beans, simply bring a pot of water to a boil, add the beans, and cook for 5-7 minutes until tender.
- Drain and set aside to cool.
- Prepare the Oranges:
- Peel the oranges and cut them into segments. Be sure to remove any seeds, and set the orange slices aside.
- Pro Tip: For a neat presentation, you can cut the orange segments into smaller pieces, or leave them as wedges for a more rustic feel.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, honey, and a pinch of salt and pepper. Taste and adjust the seasoning to your liking.
- Extra Tip: If you want a creamier dressing, you can add a dollop of Greek yogurt or tahini.
- Assemble the Salad:
- In a large bowl, combine the freekeh, lima beans, and orange slices. Gently toss everything together.
- Drizzle the dressing over the salad and toss again until everything is evenly coated.
- Add in the fresh mint and toss once more, ensuring the mint is evenly distributed.
- Optional: Sprinkle crumbled feta cheese or toasted nuts on top for added flavor and texture.
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 150mg
- Fat: 6g
- Carbohydrates: 60g
- Fiber: 10g
- Protein: 14g
FAQ Section
- Can I use canned lima beans? Yes! Canned lima beans work perfectly fine. Just make sure to drain and rinse them well before using.
- Can I make this salad ahead of time? Absolutely! The salad can be made ahead and stored in the fridge for up to 3 days. If you make it ahead, add the mint just before serving to keep it fresh.
- Can I use a different grain? Yes, if you can’t find freekeh, feel free to swap it out for quinoa, farro, or bulgur wheat for a different texture.
- How do I keep the salad from getting soggy? Don’t add the dressing until you’re ready to serve the salad. This keeps everything fresh and prevents the freekeh from soaking up too much dressing.
Conclusion
If you’re looking for a salad that’s fresh, full of flavor, and packed with nutrients, this Orange-Mint Freekeh Salad with Lima Beans is exactly what you need. Whether it’s for a quick lunch or a side dish to impress your guests, it checks all the boxes. I promise, you’ll love how the combination of freekeh, lima beans, oranges, and mint comes together in a dish that’s as satisfying as it is beautiful. I’d love to see how you make it, so don’t forget to tag me on Instagram or leave a comment below with your thoughts! Enjoy!
