This is a very healthy vegetarian dish full of Mediterranean flavor. Freekeh is wheat that has been harvested while still very young, and thus is very high in protein, vitamins, and minerals. It has a slightly smoky flavor due to the way the wheat is processed after harvest, so it pairs well with mellow flavors, such as beans and chicken. This recipe calls for cooking the beans from scratch, but you can also use canned garbanzos for a faster version.

For the Garbanzos:

½ cup dried garbanzo beans, soaked at least 4 hours

1 bay leaf

1 clove garlic

1 sprig thyme

a few black peppercorns

For the Pilaf:

2 tablespoons extra virgin olive oil

¼ cup yellow onion, small dice

¼ cup carrot, peeled, small dice

¼ cup fennel, small dice

2 cloves garlic, crushed

pinch of cinnamon

½ teaspoon ground coriander

¼ teaspoon ground cumin

1 cup freekeh, rinsed and soaked for 30 minutes

2 cups vegetable broth

Short Sauce:

1 ½ cups fresh cilantro, rinsed and roughly chopped

1 cup parsley, rinsed and roughly chopped

1 sprig mint, leaves roughly chopped

½ cup pinenuts, lightly toasted

1/3 cup extra virgin olive oil

1 teaspoon lemon zest

Juice of 1 lemon

Salt to taste (about ¼ teaspoon)

For the Garbanzos:

Drain the garbanzos of their soaking liquid.
Place in a medium sized pot and cover with about 3 cups fresh water. Add the rest of the ingredients (you can place them in a bouquet garni bag if you want) and bring the water up to a boil. Simmer until the garbanzos are cooked through. Drain, remove the aromatics, and set aside.

To Prepare the Pilaf:
Heat up the olive oil in a medium sized pot. Sweat the onion, carrot, fennel, and garlic until the onion and fennel appear translucent. Add the spices and a pinch of salt, and stir for another minute or two. Drain the freekeh of its soaking liquid and add it to the pot. Stir everything together so that the freekeh is well integrated, and cook for about 2 minutes, stirring gently. Pour over the broth and bring to a simmer. Cover the pot and let cook for 30 minutes. Add the garbanzos and continue to cook for another 5-10 minutes, or until the liquid has been absorbed and the wheat is cooked through. Keep in mind that these are wheat berries, so they will have a slightly chewy texture and will not be completely soft.

Make the short sauce by blending all of the ingredients together until coarsely chopped, you do not want a smooth puree. Spoon a bit of the sauce into the pot and stir to combine. Serve while warm.

Serves 4. 

These are attractive and light, making them perfect for a healthy weeknight meal. We like the De La Estancia brand of organic polenta, which is made in Argentina.  http://delaestancia.net/

3 cups broth + 1 tablespoon olive oil

1 cup quick cooking polenta

1 baby eggplant

1 jar roasted red peppers

4 tablespoons zeytin ezmesi or another olive tapenade

Olive Oil

a few shards of Parmesan or Pecorino cheese

Bring the broth and oil to a boil, and stir in the polenta.  Whisk until thick.  When the mixture is thick, pour it into a square baking dish, loaf pan, or 2" baking tray lined with wax paper.  Smooth over the top to distribute evenly and allow to cool.  When completely cool and set, flip onto a cutting board, remove the paper, and slice into squares.  The best would be to have 4 thick squares, but you should just make-do with what you have in your kitchen. 

Meanwhile, slice the eggplant across horizontally into 1/2" thick rounds.  Brush lightly with olive oil and bake in a 400 degree oven for 20 minutes, turning over half way through. 

Heat up a couple tablespoons of olive oil in a grill pan (or saute pan if you don't have), and grill the polenta squares on each side.  Top each with a thin layer of olive paste, baked eggplant, a layer of roasted pepper, and a couple shards of cheese.  You can bake these if you want the cheese melted, but we like them as is also. 

Makes 4 polenta squares. 

Note: You can buy Turkish olive paste from http://www.kitchencaravan.com/recipe/whole-wheat-rigatoni-olive-paste

This is a simple and easy Mexican style condiment perfect for any type of meat, fish, or chicken.  Take one quarter of a peeled onion, and thinly slice until you have about 1/4 cup.  Transfer to a bowl. Add about 1 tablespoon of thinly sliced jalapeno pepper, seeds and all. Squeeze over just about enough lime juice to cover 3/4 of the onions.  Add a tablespoon or two of olive oil.  Season with salt and stir.  Optional: add a few cilantro sprigs.