Freekeh has been around for over 2 000 years. Never heard of it? Off to the Middle East and North Africa, where this cracked and roasted green wheat (non-gluten free) is popular. It is a healthy* grain like Incan quinoa, Middle Eastern bulgur, and Italian farro but has four times as much fiber, plus a low glycemic index for diabetes.
(Arabic) فريكة /farik/ "rubbed"
(Hebrew) פְרִיקֶה /frē-kă/
(Hebrew) פְרִיקֶה /frē-kă/
Basic method to prepare:
2 cups (480 ml) boil water
1/2 tsp. (2,25 ml) sea salt
1 cup (240 ml) freekeh (not gluten free)
optional: 1 tsp. (5 ml) olive oil
Cover and reduce heat to medium, simmer 20-25 minutes until the water has absorbed. Let is sit 5 minutes with the led on. Then fluff a little. It has a nutty and excellent fiber flavor. Eat as side dish or...
*optional: 1 tsp. (5 ml) olive oil
Cover and reduce heat to medium, simmer 20-25 minutes until the water has absorbed. Let is sit 5 minutes with the led on. Then fluff a little. It has a nutty and excellent fiber flavor. Eat as side dish or...
...mix with:
- almonds and apricots
- vegetables and a dressing for a salad
- chopped cherry tomatoes and roasted red peppers for a pesto
- lentils, baby spinach, chopped apples, and a mustard vinaigrette salad
- thin layer of peanut butter over a spinach leaf, spoonful of freekeh across the leaf, top with 1 or 2 berries, optional basil leaf, roll up
- add to a soup, tacos, or chili
- roasted sweet potatoes, onions, garbanzo or black beans, and tomatoes
- stuff bell peppers
- cinnamon and some butter for breakfast
- instead of water, try almond or coconut milk
- parsley or cilantro, chopped tomatoes, slice of lemon
- mix with bread crumbs, herbs, (optional: cheese), roll into a ball or flatten, fry in a little olive oil
