Freekeh Pilaf with Roasted Cauliflower and Tahini Sauce

This healthy Middle Eastern-inspired meal features cracked freekeh, roasted cauliflower, tahini sauce and fresh herbs. Easily made vegan.

Updated by Kathryne Taylor on May 14, 2025

72 Reviews
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My new favorite meal: roasted cauliflower on a bed of healthy cracked freekeh pilaf, topped with tahini sauce, fresh parsley and raisins! cookieandkate.com
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Have you tried freekeh? I’m glad they did, because now I have a new favorite quick-cooking grain in my pantry.

I’d honestly poked fun of funny-sounding “freekeh” before I tasted it myself, in part because it conjured up memories of the rap songs playing at parties during my early college years. Ah, freekeh freekeh! Sorry. As it turns out, freekeh is not a lyric from rap songs or bland hippie food.

cauliflower and freekeh

Freekeh is a flavorful strain of ancient wheat with a nutty, slightly smoky flavor and a pleasantly chewy, couscous-like texture. Cooked freekeh pairs well with Mediterranean flavors. I combined it with roasted cauliflower, creamy tahini sauce and fresh herbs to make this delicious whole-grain meal.

Freekeh Origins & Nutrition

While the grain is new to me, freekeh is actually one of the oldest grains out there. Freekeh is young, green wheat that has been roasted and cooked in the Middle East for about 2000 years.

Since freekeh is a strain of wheat, it’s not gluten free, but it is highly nutritious. It’s rich in protein, iron and above all, fiber.

The fiber content is no joke. Freekeh has twice as much fiber as quinoa, and it keeps me feeling full for hours. I wasn’t hungry for breakfast after my dinner of roasted cauliflower and freekeh the evening before.

tahini sauce and roasted cauliflower

How to Cook Freekeh

Cracked freekeh cooks up in 25 minutes, requiring less than half the time of wheat berries or other whole grains. I’ve found two slightly different cooking methods that produce different textures.

For a fluffier, more separated, couscous-like texture, cook the freekeh just until tender, then drain off any liquid and let it steam in the pot, covered, for 5 minutes, before fluffing it with a fork.

If you want a more creamy, borderline risotto-like texture, cook the freekeh until it has absorbed all of the moisture in the pot.

About This Freekeh Recipe

I decided to stay true to freekeh’s Middle Eastern roots with this herbed cauliflower and tahini dish. I found a freekeh pilaf recipe on the back of the freekeh package, and it reminded me of an amazing rice pilaf I tried in Israel, so I used that as the base of the dish.

I altered the method to produce a fluffier texture, which contrasts nicely with the creamy sauce. I’ve been obsessed with the combination of creamy, nutty tahini with caramelized cauliflower ever since I tried a cauliflower pita sandwich at a local Mediterranean restaurant earlier this year.

The complete dish is my new favorite comfort meal. It’s healthy and wholesome, but above all, outrageously delicious.

Freekeh pilaf

Where to Buy

Freekeh can be difficult to find, so you might have better luck finding it online than in your local grocery store. Bob’s Red Mill no longer carries it, and it’s unavailable at our nearby Whole Foods. Yupik brand sells a well-rated organic freekeh on Amazon. 

Freekeh Substitutions

If you can’t find freekeh, substitute another whole grain from your pantry. Whole wheat couscous, farro, quinoa, or barley would work here. You’ll just need to adjust the amount of liquid and cooking time accordingly.

Roasted cauliflower on a bed of cracked freekeh, topped with an irresistible tahini sauce, fresh parsley and raisins - cookieandkate.com
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Freekeh Pilaf with Roasted Cauliflower and Garlicky Tahini Sauce

  • Author: Kathryne Taylor
  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Total Time: 45 minutes
  • Yield: 2 to 4 servings
  • Diet: Vegetarian

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 72 reviews

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This healthy Middle Eastern-inspired meal features roasted cauliflower, cracked freekeh, garlicky tahini sauce, fresh parsley and raisins. It’s easily made vegan. Recipe yields two large servings or up to four smaller servings.

Ingredients

Roasted cauliflower

  • 1 large, tightly packed head of cauliflower, sliced into bite-sized florets
  • 2 to 3 tablespoons extra-virgin olive oil
  • Salt and freshly ground black pepper

Freekeh pilaf

  • 1 tablespoon extra-virgin olive oil
  • ¼ cup slivered or sliced almonds
  • 1 ¼ cups cracked freekeh*
  • 2 cloves garlic, pressed or minced
  • ½ teaspoon salt
  • ¼ teaspoon cumin
  • ¼ teaspoon coriander
  • 3 cups plus 2 tablespoons (25 ounces) vegetable stock and/or water

Garlicky tahini sauce

  • ⅓ cup tahini
  • 3 tablespoons fresh lemon juice
  • 2 cloves garlic, pressed or minced
  • Generous pinch of red pepper flakes
  • Scant ⅓ cup water
  • Salt and freshly ground black pepper, to taste

Garnishes

  • Handful fresh parsley and/or cilantro leaves, chopped
  • Crumbled feta (optional, omit for a vegan dish)
  • Small handful raisins
  • Sprinkling of sesame seeds

Instructions

  1. To roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss cauliflower florets with enough olive oil to cover them in a light, even layer of oil. Season with salt and pepper and arrange the florets in a single layer on a large, rimmed baking sheet. Roast for 30 to 35 minutes, tossing halfway, until the florets are deeply golden on the edges.
  2. To cook the freekeh: Warm 1 tablespoon olive oil in a heavy-bottomed saucepan. Add the almonds and cook, stirring occasionally, until they’re fragrant and turning golden on the edges, about 3 minutes. Add the freekeh and sauté for 2 minutes, then add the garlic, cumin, coriander and salt, and sauté for 1 more minute. Add vegetable broth, raise the heat and bring the mixture a boil, then reduce heat to medium-low, cover and cook, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, until freekeh is tender to the bite, 20 to 25 minutes. Drain off any excess liquid, cover and set aside for 5 minutes. Fluff with a fork and season with salt and pepper to taste.
  3. To make the dressing: In a bowl, stir together the tahini, lemon juice, garlic and red pepper flakes. Whisk in the water until you have a smooth, blended tahini sauce. Season generously with salt (I added about ¼ teaspoon) and black pepper, to taste.
  4. To assemble the individual dishes: Start with a bed of cooked freekeh and top with roasted cauliflower. Drizzle tahini sauce generously over the dish and then top with a sprinkling of chopped fresh herbs, crumbled feta (optional), raisins and sesame seeds. Serve immediately. Leftovers are best stored as individual components and assembled after reheating the freekeh and cauliflower.

Notes

Recipe adapted from Bob’s Red Mill’s freekeh pilaf (found on back of freekeh bag) and my tahini dressing.

Leftovers? Leftover tahini sauce makes a great dressing for greens. Actually, any leftover components would go great in a green salad.

*Freekeh substitutions If you can’t find freekeh, substitute your whole grain of choice for the freekeh, adjusting vegetable broth and cooking time as necessary. Farro, barley, whole wheat couscous or quinoa would make great substitutes for the freekeh.

Make it gluten free: Substitute quinoa for the freekeh, adjusting the amount of liquid (vegetable broth and/or water) and cooking time accordingly.

Make it vegan/dairy free: Skip the feta.

Nutrition

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.

  • Category: Main
  • Cuisine: Middle Eastern

 

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