18 Fabulous Freekeh Recipes (2024)

FAQs

What is freekeh called in English? ›

And, in short, it's wheat. Think of freekeh as a “new” ancient grain. It's been a staple in Middle Eastern diets for centuries, but only recently started surging in popularity stateside. Freekeh (sometimes called farik) is wheat that's harvested while young and green.

Cracked freekeh is wholegrain freekeh that has been broken into smaller pieces. It is quicker-cooking, and is similar to bulgur wheat in texture. It is still considered a whole grain, because it contains all the same parts as the whole grain.

In fact, freekeh is so high in fiber that eating too much of it may cause discomfort in kids and adults alike. Start slow and steady with a small serving. Once the digestive system has had time to adjust to all that fiber, freekeh can be an excellent food to serve with regularity.

Farro, barley, whole wheat couscous or quinoa would make great substitutes for the freekeh. Make it gluten free: Substitute quinoa for the freekeh, adjusting the amount of liquid (vegetable broth and/or water) and cooking time accordingly.

Cracked or whole, freekeh has a subtle nutty flavour and chewy texture, and is high in fibre and protein. Try it in salads, soups, risotto or stuffing for your next roast.

Freekeh is a traditional Middle Eastern dish consisting mostly of specially roasted green wheat. It is believed to have high fibre content as compared to other grains. The literature is full of cases of small bowel obstruction due to phytobezoars composed of various indigestible food particles.

Is Freekeh healthier than rice? Nutritionally speaking Freekeh is superior to rice. Compared to brown rice, freekeh has less calories, twice the amount of protein, close to four times the amount of fibre, less carbohydrates and fat, as well as three times more iron than brown rice.

Freekeh contains several micronutrients that could benefit heart health. For starters, it's loaded with manganese, a micronutrient that acts as an antioxidant. Thus, it may reduce levels of inflammation, which can promote the development of heart disease ( 9 , 10 , 11 ).

Soaking freekeh overnight shortens the cook time by about 10 minutes and softens the bran, which can help with digestibility, but it's not necessary for a good-tasting final product.

Freekeh is the winner for dietary fiber with 8 grams per 1/2 cup dry, compared to quinoa's 6 g (and brown rice's 3 g). Both freekeh and quinoa have about 20% Daily Value of iron and 12 grams of protein for freekeh (amazing for a grain).

What is the unhealthiest grain? ›

Grains to avoid are wheat (such as wheat berries, spelt, kamut, farro and bulgur), rye, barley and triticale.

Healthy Weight Loss

The high fibre content of Freekeh increases satiety, making you feel fuller for longer. It is also low in carbohydrates, fat and contains many essential vitamins and minerals. When the body receives the correct amount of essential nutrition, cravings are reduced.

Freekeh (sometimes spelled frikeh) or farik (Arabic: فريكة / ALA-LC: farīkah; pronounced free-kah /ˈfɹiːkə/) is a cereal food made from green durum wheat (Triticum turgidum var. durum) that is roasted and rubbed to create its flavour.

It is low in sugar and scores low on the Glycemic Index. According to the Canadian Diabetes Association, foods with a low GI score may help to control blood sugar and cholesterol and help to prevent heart disease and Type 2 Diabetes. Freekeh is high in iron.

Freekeh is a superfood. It is an ancient form of wheat made from young, whole-grain, green wheat kernels that have been roasted and sun-dried.

The whole grain version of farro is more nutritious than the husked or “pearled” type. Freekeh is another form of wheat. The grain is harvested while still green, and roasted for a superb flavor. It can be used in recipes calling for quinoa, wheatberries or farro.

Freekeh, in its dry, uncooked form, can stay good for up to two years if stored properly, however, it's best to use within a year for optimal freshness and flavor. Once it's cooked, freekeh should be eaten within a week. If you've frozen cooked freekeh, you can expect it to last for up to six months.

Freekeh is roasted green wheat with nothing added! You can cook Freekeh on the stovetop in a saucepan, or in a rice cooker (on the brown rice setting). Simply use 1 part Freekeh to 2 1/2 parts of boiling water or broth. Cover and reduce heat to simmer for about 20-25 minutes, or until tender.

The grains are pale green/brown in colour and similar in texture to bulgur wheat.

Is freekeh the same as farro? ›

The whole grain version of farro is more nutritious than the husked or “pearled” type. Freekeh is another form of wheat. The grain is harvested while still green, and roasted for a superb flavor. It can be used in recipes calling for quinoa, wheatberries or farro.

Freekeh is like the smokier version of bulgur. It's not an actual plant but is instead usually made using wheat that is harvested before it ripens and then is parched, roasted, and rubbed.