Freekeh and Chickpea Pilaf with Spiced Cauliflower

Middle Eastern Fast With Oil Published June 13, 2026

Freekeh is young green wheat, fire-roasted while still soft so the grain keeps a smoky, nutty chew that ordinary bulgur never quite reaches. Cooked into a pilaf with chickpeas and crowned with roasted, spice-rubbed cauliflower, it becomes a full plate — earthy, smoky, and substantial, the kind of one-bowl meal that doesn't need anything beside it. A scatter of toasted almonds and a shower of parsley and sumac finish it.

On strict no-oil days, steam or dry-roast the cauliflower with the spices instead of tossing it in oil, and cook the pilaf in water-sweated onion. The smoke of the freekeh and the warmth of the spices carry it through with no loss.

FASTING LEVEL: Fast With Oil (adaptable for strict days — see notes)
SERVINGS: 4
TIME: 50 minutes

INGREDIENTS

- 1.5 cups (270g) cracked freekeh, rinsed
- 1 medium cauliflower, cut into small florets
- 1 can (400g) chickpeas, drained (or 1.5 cups cooked)
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 4 tablespoons olive oil, divided (omit for strict days)
- 1.5 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground allspice
- 3 cups (750ml) vegetable broth or water
- 1/3 cup (40g) toasted slivered almonds
- 1 large handful flat-leaf parsley, chopped
- 2 teaspoons sumac
- Salt and black pepper, to taste
- Lemon wedges, to serve

METHOD

1. Heat the oven to 220C (425F). Toss the cauliflower with 2 tablespoons of the oil, half the cumin and coriander, and a good pinch of salt. (For strict days: toss with the spices and a splash of water instead of oil.) Spread on a tray and roast 25-30 minutes until browned and tender, turning once.

2. Meanwhile, heat the remaining 2 tablespoons oil in a pot over medium heat. (For strict days: sweat the onion in 1/4 cup broth.) Add the onion and cook 5-6 minutes until soft, then add the garlic, cinnamon, allspice, and the rest of the cumin and coriander. Stir 1 minute until fragrant.

3. Add the freekeh and stir to coat in the spices, 1 minute. Pour in the broth, add the chickpeas, and season with salt and pepper. Bring to a boil.

4. Cover, reduce to low, and simmer 18-22 minutes until the freekeh is tender and the liquid is absorbed. Cracked freekeh stays pleasantly chewy.

5. Remove from heat and let stand, covered, 5 minutes. Fluff with a fork.

6. Pile the freekeh onto a platter, top with the roasted cauliflower, and scatter with almonds, parsley, and sumac. Serve with lemon wedges.

NOTES

- Whole freekeh takes longer (40-45 minutes) and needs more liquid; cracked freekeh is the everyday choice here.
- No freekeh? Coarse bulgur works, though you lose the smoke — add 1/4 teaspoon smoked paprika to compensate.
- For strict no-oil days, dry-roast the cauliflower and sweat the onion in broth; finish with extra lemon and sumac for brightness.
- Add a handful of pomegranate seeds at the end in season for a sweet-tart contrast.