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Freekeh with Mushrooms and Asparagus

  • Author: Celeste @TheWholeServing
  • Prep Time: 5 mins
  • Cook Time: 20 mins
  • Total Time: 25 mins
  • Yield: 6 1x


Serving options: Vegetarian – sprinkle with Parmesan Cheese. Vegan – sprinkle with Nutritional Yeast


  • 1 1/2 cups cold water
  • 1 cup dry freekeh
  • 1 1/2 tablespoon extra virgin olive oil
  • 1/2 onion, chopped
  • 8 oz baby bella mushrooms, sliced
  • 2 cloves garlic, minced
  • 1 bundle asparagus
  • 1/3 cup vegetable stock
  • dash of salt and pepper
  • 1 tablespoon finely chopped Italian flat leaf parsley
  • finely grated parmesan cheese or nutritional yeast for garnishing (optional)


  1. Place cold water, freekeh and 1/2 tablespoon olive oil in large lidded saucepan and bring to a boil, stirring occasionally. Once boiling, lower heat and simmer 15 minutes or until all water has been absorbed. Remove from heat and transfer to large bowl cover and set aside.
  2. Pour remaining olive oil in large skillet over medium heat add onions and mushrooms to pan and saute a minute, add garlic and saute until onions are translucent, about 2 minutes.
  3. Add asparagus, vegetable stock and salt and pepper, saute two to three minutes longer. Add more stock as needed.
  4. Transfer to bowl of freekeh, stir and season with additional salt and pepper to taste as needed.
  5. Garnish with parsley, cheese or nutritional yeast.
  6. Serve and enjoy!


  • Calories: 176
  • Sugar: 2.3
  • Sodium: 33.3
  • Fat: 4.5
  • Saturated Fat: 0.5
  • Carbohydrates: 29
  • Fiber: 4.8
  • Protein: 9.5
  • Cholesterol: 0