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Spiced Carrot & Feta Freekeh

Spiced Carrot & Feta Freekeh

Rating
4rating out of 5

(190 reviews from our customers)

Prep Time

40 min

Cuisine

A warm, nutritious tumble of goodness. Honey-roasted, organic carrots are stirred through pumpkin seeds, black beans and freekeh, spiced up with cumin and cinnamon and scattered with crumbly feta. Freek-ing delicous.

Prep Time

40 min

Cuisine

What is Gousto all about?

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What is Gousto all about?

We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!

Ingredients
For 2 people (double for 4)
Red-onion
1 red onion
freekeh
75g freekeh †
Pumpkin Seeds
30g pumpkin seeds
Carrot
400g carrots
garlic-clove
2 garlic cloves
fresh-parsley
10g fresh parsley
cinnamon
1 Ground cinnamon bark
cumin-seeds
1 tsp cumin seeds
honey-pot
1 honey pot (28g)
Black-beans
1 tin of black beans
Feta-cheese
100g Greek Feta Cheese Cypressa †
You Will Need
Tin foil, olive oil, pepper, salt

Nutritional Information*

Percentages are based on an adult's daily intake

  • 1 red onion
  • 75g cracked freekeh<span class="strong">†</span>
  • 1 bag of pumpkin seeds (30g)
  • Carrots
  • 1 garlic clove
  • 10g parsley
  • Ground cinnamon bark
  • Cumin seeds
  • 1 honey pot (25g)
  • 1 can of black beans (400g)
  • 100g Greek feta cheese<span class="strong">†</span>
Typical Values per 100g per serving
Energy 517 kJ
124 kcal
2514 kJ
601 kcal
Fat
of which saturates
4.7 g
1.9 g
22.6 g
9.4 g
Carbohydrate
of which sugars
14 g
5.1 g
68.2 g
24.7 g
Fibre 3.3 g 16 g
Protein 6.3 g 30.4 g
Salt 0.33 g 1.59 g
*Gousto’s nutritional information only applies to ingredients supplied by Gousto. The cooking process and additional ingredients added at home (listed under “What you’ll need”) will affect total values.
Ingredients contain
1 red onion
red onion
75g cracked freekeh
freekeh-green wheat grain (gluten)
1 bag of pumpkin seeds (30g)
pumpkin seeds
Carrots
1 garlic clove
garlic
10g parsley
flat parley (100%)
Ground cinnamon bark
Cumin seeds
1 honey pot (25g)
blossom honey
1 can of black beans (400g)
black beans, water, salt, calcium chloride
100g Greek feta cheese
sheep milk (>70%), goat milk (<26.48%), powdered rennet, salt, lactic culture, calcium chloride
Allergens
  • Allergens highlighted by † (gluten, milk)

In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews ,pecan nuts ,brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.

Cooking Instructions
Instructions for 2 people (double for 4)
1 Carrot Feta Freekeh

Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7

Peel the carrots, cut into batons and add them to a baking tray lined with tin foil

Drizzle them with olive oil and season generously with salt

Put the tray in the oven for 20 min, turning once

2 Carrot Feta Freekeh

Meanwhile, rinse the freekeh under cold water, then add it to a pot with 500ml (1L) water with a lid and bring to the boil over a high heat

Once boiling, reduce the heat to medium and simmer for 20-25 min or until cooked through but with a slight bite

3 Carrot Feta Freekeh

Meanwhile, peel and finely slice the onion(s)

Heat a large, wide-based pan (preferably non-stick) with 1 tbsp (2 tbsp) olive oil over a medium heat

Once hot, add the onions and cook with a pinch of salt for 3-5 min or until slightly softened, stirring occasionally

4 Carrot Feta Freekeh

Meanwhile, peel and finely chop (or grate) the garlic

Reduce the heat to low, add the garlic, cumin seeds and cinnamon to the softened onions, then cook for a further 20 min or until caramelised

5 Carrot Feta Freekeh

Once the carrots are softened and starting to caramelise, drizzle them with honey

Scatter over the pumpkin seeds

Return the tray to the oven for 3 min or until the pumpkin seeds have darkened and puffed slightly

6 Carrot Feta Freekeh

Once the freekeh is tender, drain and allow it to steam-dry

Meanwhile, chop the parsely finely, including the stalks

Add the freekeh to the onion pan

7 Carrot Feta Freekeh

Drain the black beans and add them to the pan

Increase the heat to medium and cook for 3 min or until warmed through

Add the parsley and half the honeyed carrots and pumpkin seeds

Season generously with salt and pepper

8

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Serve the mixed freekeh topped with the remaining carrots and the feta crumbled over

Drizzle with a little olive oil

Enjoy!

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