Grilled Hammour Bowl with Freekeh & Arugula
We build this bowl on the balanced plate model for one person: the grilled hammour is a lean marine protein that supplies omega-3 and supports muscle building, the freekeh is a complex starch rich in fiber, and the arugula, cucumber, and dill complete the vegetables.
We arabized it from a salmon and quinoa bowl, swapping the salmon for hammour and the quinoa for freekeh to bring it closer to the Gulf palate.
Boil the freekeh in salted water until done, about eighteen minutes, then drain it so the salt of the cooking water is drained and only the absorbed amount remains, to be a complex starch rich in fiber.
Pat the fillet dry and season it with half the olive oil, the paprika, garlic, cumin, and salt so it absorbs the flavor.
Grill the hammour on a hot griddle or grill three to four minutes per side until it reaches 63 degrees inside (FSIS), as fish is a lean protein for muscle building.
Toss the arugula, cucumber, and dill with the rest of the oil and the lemon juice, so the vegetables complete the half of the bowl.
Place the freekeh as a base, arrange the salad over it, then the grilled hammour, and serve immediately.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Grilled Hammour Bowl with Freekeh & Arugula, and how to fix them:
Flip it only once after it releases from the griddle on its own, and do not rush it.
Add a few more minutes of boiling and make sure it is submerged in water until tender.
Keep the freekeh and fish in an airtight container for up to two days, with the salad separate.
Reheat the hammour gently so it does not dry out, and serve the arugula fresh.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| hammour | sheari or farmed hammour | same weight, 150 g | More available; we cook it to 63 degrees as well |
| freekeh | coarse bulgur | same weight, 55 g | Cooks faster; we boil and drain it the same way |
| arugula | baby spinach | same weight, 30 g | Lighter flavor we add fresh |
| dill | parsley | same weight, 5 g | More available; we chop it finely |
| Ingredient | 1/2 serving | 1 serving (base) | 2 servings |
|---|---|---|---|
| Hammour fillet | 75 g | 150 g | 300 g |
| Dry freekeh | 28 g | 55 g | 110 g |
| Olive oil | 7.5 ml | 15 ml | 30 ml |
| Leafy greens | 50 g | 100 g | 200 g |
We let the hammour come to room temperature for ten minutes before grilling so it cooks evenly, and we grill it without too much moving so a golden surface forms.
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