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Vegan Freekeh Puttanesca

Vegan Freekeh Puttanesca

  • 35 Minutes Prep
  • 1 Hour Total
  • 4 Servings
  • 370 Calories per Serving
Get your freekeh on with this yummy vegan twist on fiery puttanesca.

Ingredient List

  • 1 tablespoon olive oil
  • 1 cup sliced red onion
  • 1/4 teaspoon fine sea salt or kosher salt
  • 8 oz shiitake mushrooms, trimmed and sliced
  • 1 1/2 cups freekeh (about 8 oz)
  • 3 cloves garlic, roughly chopped
  • 2 to 4 tablespoons spicy harissa sauce
  • 1 can (28 oz) Muir Glen™ Organic Fire Roasted Whole Tomatoes, undrained
  • 3 cups water
  • 1/3 cup kalamata olives, coarsely chopped
  • 1/2 cup shredded fresh basil leaves

Preparation

  1. In 5-quart Dutch oven, heat oil over medium heat until shimmering. Add onion and salt; cook 2 to 4 minutes, stirring occasionally, until translucent. Add mushrooms; cook 4 to 6 minutes, stirring frequently, until mushrooms are browned and liquid is evaporated. Add freekeh, and toast 30 to 60 seconds, stirring continuously, until fragrant. Add garlic, harissa and tomatoes; heat just to simmering.
  2. Stir in water; heat to boiling. Reduce heat to low; cover and cook 20 to 25 minutes, stirring occasionally, until freekeh is cooked to desired tenderness. Top with olives and basil.

Tips

  • Sprinkle the whole dish with 1 teaspoon nutritional yeast for a boost of vegan umami flavor.
  • To make this into a hearty vegan main, top with roasted or grilled vegetables or tofu.
  • Different brands of harissa vary in spiciness. If you’re not sure how spicy your harissa is, err on the safe side and use only 2 tablespoons to start.
  • Always read labels to make sure each recipe ingredient is vegan. Products and ingredient sources can change.

Nutrition Information

Servings: 4
Serving size: 1 Serving
Amount per serving (Calories ): 370
Nutrition Facts
Food component / NutrientAmount% Daily Value*
Total Fat7g11%
Saturated Fat½g3%
Trans Fat0g% Value not available
Cholesterol0mg0%
Sodium930mg39%
Total Carbohydrate64g21%
Dietary Fiber15g60%
Soluble Fiber0g% Value not available
Sugars8g% Value not available
Protein13g% Value not available
Vitamin DValue not available2%
Vitamin EValue not available4%
CalciumValue not available15%
IronValue not available20%
Potassium250mg7%
ThiaminValue not available2%
RiboflavinValue not available8%
NiacinValue not available10%
Vitamin B6Value not available10%
Vitamin B12Value not available0%
Pantothenic AcidValue not available10%
PhosphorusValue not available8%
MagnesiumValue not available20%
ZincValue not available4%
ManganeseValue not available150%
SeleniumValue not available6%
CopperValue not available8%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Exchanges

  • Starch 3,
  • Fruit 0,
  • Other Carbohydrate ½,
  • Skim Milk 0,
  • Low-Fat Milk 0,
  • Milk 0,
  • Vegetable 2,
  • Very Lean Meat 0,
  • Lean Meat 0,
  • Medium-Fat Meat 0,
  • High-Fat Meat 0,
  • Fat 1,
  • Fruits 0c,
  • Vegetables 1c,
  • Grains 0oz-eq,
  • Meat & Beans 0oz-eq,
  • Dairy 0c,
  • Fats & Oils 1tsp

Carbohydrate Choice

  • Choices per serving4

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