Freekeh Cowgirl Salad

Freekeh Cowgirl Salad

Don’t you just love finding out about something new?!…Me too!

Well, I guess technically this is FAR from new, it’s actually been around for thousands of years…I’m talking about Freekeh.

I know you probably have no idea what I’m talking about. Freekeh is an ancient grain that is gaining popularity in the nutrition world — and for good reason. It’s FULL of great stuff, like protein, nutrients, and healthy low-glycemic carbs to keep you satisfied and your blood sugar in check. 

I had never heard of Freekeh until my Sweat Pink sisters teamed up with Freekeh Foods to give some of their ambassadors the opportunity to try some of their products.

Freekeh Cowgirl Salad

Before I even got my samples I was so excited to try it, I researched Freekeh, and knew it would be something that I would be adding to my pantry staples.

I put together a little chart for you to see the nutritional breakdown of Freekeh compared to quinoa and brown rice. I love how it’s lower in calories and higher in protein — not to mention how high it is in iron (super important for vegetarians!)


 1/4 cup serving size Freekeh Quinoa Brown Rice
Calories 130 140 160
Fat 1 g 2 g 1.5 g
Carbs 28 g 29 g 36 g
Fiber 4 g 3 g 2 g
Protein 6 g 5 g 4 g
Iron (DV %) 20% 10% 4%

So, needless to say I am hooked on Freekeh, and have already bought some to last me the next few weeks!

Freekeh Cowgirl Salad

Anyway on to this salad, I first “officially” had this salad this summer while vacationing with my family in Newport. My aunt made a version of this salad…and I loved it. She didn’t add any grains to her’s but, I wanted to recreate it and add some healthy grains to keep me satisfied for even longer.

I thought Freekah would be the perfect this to try it with!

I also wanted to add even more protein to give this vegetarian salad a serious PUNCH. I thought edamame would be the perfect addition.

Many of the original recipes for “cowboy salad” use mostly canned ingredients and bottles of processed Italian dressing, so I obviously opted to make my own and use fresh ingredients.

I made up a tasty lime vinaigrette to drizzle on top, which in my opinion makes a lot more sense than Italian on a Mexican-inspired type dish.

Freekeh Cowgirl Salad


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Freekeh Cowgirl Salad



For the Salad

  • 2 cups prepared Freekeh Foods Original Freekeh
  • 1 1/2 cups shelled edamame
  • 1 1/2 cups cooked black beans, rinsed and drained
  • 114 ounce can corn, drained
  • 4 Roma tomatoes, diced
  • 1 red bell pepper, diced
  • 1/2 small red onion, diced
  • 1/2 cup chopped cilantro
  • 1 to 2 jalapeños, seeded and minced
  • 1 avocado

For the Dressing

  • 1/3 cup olive oil
  • 1/4 cup fresh lime juice
  • 1 teaspoon dijon mustard
  • 1 clove garlic, minced
  • 1 teaspoon raw honey
  • 1/8 teaspoon red pepper flakes
  • black pepper & salt to taste


  1. Prepare the freekeh and edamame separately according to the package instructions, and allow both to cool to room temperature.
  2. In a large bowl add all the salad ingredients together and toss to combine.
  3. In a small bowl whisk together dressing ingredients.
  4. Drizzle the dressing over the salad and toss once more to even coat the salad.
  5. Serve and enjoy!


  • If you are preparing this ahead of time, don’t add the dressing or avocado until just before serving.


  • Serving Size: 6

Freekeh Cowgirl Salad

Have  you ever tried Freekeh? What did you think and what did you make?

Disclaimer: This post is sponsored by Freekah Foods. As always opinions are 100% my own. Thanks for supporting the Live Fit Girls!

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