Getting Friendly With Freekeh: Health Benefits, Tips and Recipes

Lately, I’ve been experimenting with different grains and learning all about their health benefits. Today, I’m getting friendly with freekeh.

Freekeh has been consumed in the Middle East for centuries, from Egypt to Africa to Syria, and now this superfood is available in most Western health stores.

Freekeh, also known as frikeh or farik, is a green, or not fully matured, wheat. The soft seeds of young wheat are harvested before being sun-dried and then burned carefully. The high moisture content keeps the seeds from burning, so the end result is a roasty flavor. The beans are then dried again and cracked.

Since the grain is picked when it’s younger, some studies show that it contains a higher nutrition content than regular wheat. Based on nutritional data from Bob’s Red Mill productsfreekeh has:

  • Almost 4 times the amount of fiber that quinoa has.
  • More than double the amount of protein that brown rice has.
  • 90% of the daily recommended amount of manganese in one serving.
  • A high amount of resistant starch, according to Greenwheatfreekeh, which is beneficial to gut health.

Freekeh is a cracked wheat, so it can be used anywhere wheat berries or bulgur wheat is traditionally used: salads, pilaf, tabbouleh, soups or stews. You can cook up a big batch of freekeh over the weekend, and use it in salads, wraps or stews all week long. It can also be frozen once cooked, so you can cook in bulk and keep your freezer stocked.

Here’s a new recipes for a light and herbal tabbouleh-inspired salad, which is perfect for lunch or a quick snack. Serve warm with some roasted chickpeas, grilled tofu or roasted eggplant for a heartier meal.

freekeh herb salad recipe

freekeh herb salad with sumac and lemon vinaigrette


Freekeh Tabbouleh

This is not a traditional tabbluleh. The freekeh and different herbs create a fresh new twist. There are also no tomatoes, which of course you can add if you like. Sumac is a common Middle Eastern spice with a lemony flavor. If you can’t find it, use an extra pinch of the lemon zest. 

2 cups cooked freekeh (can also use bulgur wheat, or quinoa for gluten-free option)
2 cups finely chopped fresh parsley (flat or curly)
1 cup finely chopped fresh dill
1/4 cup minced red onion (optional)
3 Tablespoons extra virgin olive oil
3 Tablespoons fresh lemon juice
1 Tablespoon fresh lemon zest
1/4 teaspoon sea salt
Generous pinch each sumac, cinnamon and ground black pepper (optional)

  1. Toss together freekeh, herbs, and onion in a large bowl. Toss to combine well.
  2. In a smaller bowl, whisk together oil, lemon juice, salt and spices. Toss over salad just before serving, keeping separate if serving later.

Yield: 2 cups salad

More Awesome Freekeh Recipes:

Basic Cooking Directions for Freekeh
Mushroom-Freekeh Casserole
Freekeh Breakfast Bowl
Freekeh Chili with Beans from Whole Grains Council
Curried Freekeh Salad from Vegan Miam
Freekeh Salad with Arugula and Corn from Naturally Ella
Miso Grilled Eggplant with Basil and Freekeh from Earthy Feast
Abundance Bowl from My New Roots


What is Teff and How Do You Use It?
What is Kamut? Recipes + Health Benefits
How and Why to Cook With Kaniwa
What is Spelt? New Ways to Love this Old Grain



Jeanne Rogers
Jeanne R6 months ago

Thank you for sharing.

S Gardner
sandy Gardner11 months ago


Siyus Copetallus
Siyus C11 months ago

Thank you for sharing.

Sarah Hill
Sarah Hillabout a year ago


Angela K.
Angela AWAY oabout a year ago


Marie W.
Marie Wabout a year ago

Never seen any.

Ana R
ANA MARIJA Rabout a year ago

Never heard of it, But I'd like to try it. :) Bookmarked. Thank you!

ERIKA Sabout a year ago

thank you

Janet B.
Janet Babout a year ago


Linda W.
Linda Wabout a year ago

Thank you. Now I am going to try to cook freekeh.