Charred Broccoli, White Bean, and Lemony Freekeh Salad

Charred Broccoli, White Bean, and Lemony Freekeh Salad could be just the dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. This main course has 335 calories, 15g of protein, and 15g of fat per serving. This recipe serves 4. For $1.55 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. A mixture of broccoli, salt, lemon juice, and a handful of other ingredients are all it takes to make this recipe so scrumptious. It is brought to you by Joanne Eats Well with Others. 13 people were impressed by this recipe. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 88%. This score is excellent. Try Grilled Tuna with White Bean and Charred Onion Salad, Lemony White Bean, Tunan and Celery Salad, and White Beans and Charred Broccoli with Parmesan for similar recipes.

Servings: 4

 

Ingredients:

1 lb broccoli

1 tbsp grapeseed oil

salt and black pepper, to taste

½ cup freekeh

1½ cups cooked white beans

¼ cup chopped parsley

5 oz baby arugula

3 tbsp olive oil

2 tbsp lemon juice

½ tsp dijon mustard

1 tbsp minced shallot

¼ tsp salt

freshly ground black pepper

Equipment:

oven

bowl

baking sheet

whisk

Cooking instruction summary:

Heat oven to 475F. Trim and peel the broccoli stems. Slice the stems into -inch thick rounds and cut the tops into bite-sized florets. Toss both the broccoli stems and the florets together with the oil in a large bowl. Spread on a parchment-lined baking sheet and season with salt and black pepper. Bake for 30 minutes, until charred, stirring once halfway through. Meanwhile, cook the freekeh according to package directions. Transfer to a large salad bowl. Stir in the broccoli and let cool for 10 minutes. Add in the beans, parsley, and arugula. For the dressing, whisk together all of the ingredients in a small bowl until completely emulsified. Pour the dressing over the salad ingredients and toss until evenly distributed. Season to taste and serve at room temperature.

 

Step by step:


1. Heat oven to 475F.

2. Trim and peel the broccoli stems. Slice the stems into -inch thick rounds and cut the tops into bite-sized florets. Toss both the broccoli stems and the florets together with the oil in a large bowl.

3. Spread on a parchment-lined baking sheet and season with salt and black pepper.

4. Bake for 30 minutes, until charred, stirring once halfway through.

5. Meanwhile, cook the freekeh according to package directions.

6. Transfer to a large salad bowl. Stir in the broccoli and let cool for 10 minutes.

7. Add in the beans, parsley, and arugula.

8. For the dressing, whisk together all of the ingredients in a small bowl until completely emulsified.

9. Pour the dressing over the salad ingredients and toss until evenly distributed. Season to taste and serve at room temperature.


Nutrition Information:

Quickview
357k Calories
15g Protein
15g Total Fat
44g Carbs
100% Health Score
Limit These
Calories
357k
18%

Fat
15g
24%

  Saturated Fat
1g
12%

Carbohydrates
44g
15%

  Sugar
6g
8%

Cholesterol
0.0mg
0%

Sodium
402mg
18%

Get Enough Of These
Protein
15g
31%

Vitamin C
209mg
254%

Vitamin K
227µg
217%

Vitamin A
4196IU
84%

Folate
202µg
51%

Fiber
11g
46%

Manganese
0.88mg
44%

Vitamin E
5mg
36%

Potassium
1060mg
30%

Iron
4mg
27%

Vitamin B6
0.52mg
26%

Magnesium
94mg
24%

Phosphorus
193mg
19%

Calcium
192mg
19%

Vitamin B2
0.26mg
15%

Vitamin B1
0.22mg
15%

Copper
0.3mg
15%

Vitamin B5
1mg
12%

Zinc
1mg
12%

Vitamin B3
1mg
9%

Selenium
4µg
6%

covered percent of daily need
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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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