Freekeh Substitutes for Grain Salads
Compare bulgur, farro, wheat berries and quinoa as freekeh substitutes for a salad.
For a grain salad, bulgur is a convenient freekeh substitute if you want a wheat base that cooks quickly. Farro or wheat berries offer a chewier bite; quinoa is a useful option when you need a naturally gluten-free grain. None reproduces freekeh's roasted flavor exactly.
| Substitute | Texture and flavor | Gluten? |
|---|---|---|
| Coarse bulgur | Nutty and pleasantly chewy | Contains wheat |
| Farro | Chewy and nutty; varies with processing | Contains wheat |
| Wheat berries | Firm, substantial chew | Contains wheat |
| Quinoa | Small, light grains with a mild flavor | Naturally gluten-free; check the label |
How to substitute
Cook the replacement separately using its own package directions, then measure it by cooked volume. A cup of dry freekeh and a cup of another dry grain may need different amounts of water and yield different amounts. Let the grain cool promptly before mixing it with delicate herbs and vegetables.
Coarse bulgur is a good first choice for a weeknight salad. Farro or wheat berries can give more chew, but whole products may take longer; pearled farro is processed differently and usually cooks sooner than whole. If your salad depends on freekeh's smoky character, the replacement will be milder.
Which is gluten-free?
Freekeh is wheat, as are bulgur, farro and wheat berries. Quinoa is naturally gluten-free, but someone with celiac disease should choose an appropriately labeled product and check cross-contact information. Don't use a wheat substitute simply because its name sounds unfamiliar.
Will the dressing need changing?
Taste after mixing. Different grains absorb dressing differently, and a firmer grain may benefit from a little extra lemon or oil. Add gradually; a salad can always take another spoonful, but it is less enthusiastic about giving one back.