Recipe: Southwest Freekeh Casserole


An easy low calorie, high-fiber casserole.  

Chicken Freekeh Casserole

Chicken Freekeh Casserole

Southwest Freekeh Casserole
Serves 6
An easy, healthy casserole.
Prep Time
10 min
Cook Time
50 min
Prep Time
10 min
Cook Time
50 min
  1. 1 cup cracked freekeh
  2. 2 ½ cups water
  3. ½ tsp salt (optional)
  4. 1 small onion, diced
  5. 2 cloves garlic, minced
  6. 1 tsp extra virgin olive oil
  7. 15 oz can kidney beans, rinsed and drained
  8. 10 oz can diced tomatoes with chiles
  9. 4 oz can diced green chiles or jalapenos
  10. 1 cup corn kernels, canned or frozen
  11. 1 cup salsa
  12. 2 cups Colby-jack cheese, shredded
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  1. Preheat oven to 350 degrees. Spray a 11x7 baking dish with non-stick cooking spray.
  2. In a large saucepan, bring salted water to a boil. Add freekeh and return to a boil. Reduce heat to medium-low and simmer until water is absorbed, about 20 minutes. If using frozen corn, add to the freekeh the last 3 minutes of cooking.
  3. In a small skillet, heat the olive oil over medium-high heat. Add onion and cook until softened, about 3-5 minutes. Add garlic and cook 1-2 minutes more. Set aside to cool.
  4. In a large bowl, combine the kidney beans, diced tomatoes with chiles, green chiles, corn kernels, freekeh, salsa, onions, and garlic. Stir in 1 cup shredded cheese.
  5. Bake at 350 degrees for 25 minutes. Sprinkle remaining cheese over the top and bake 5 to 10 minutes more until cheese is melted.
  6. Allow to rest 5 minutes before serving. Garnish with sour cream, additional chiles, and salsa.
  1. If desired, use low- or no-sodium ingredients to reduce the overall sodium in the dish. Use chiles and salsa to your desired spiciness.
300 cal
8 g
17 g
40 g
Adapted from Southwest Vegetarian bake
Adapted from Southwest Vegetarian bake
Walking Off Pounds
Southwest Freekeh Casserole Nutrition: 


Chicken Freekeh

Chicken Freekeh Nutrition



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