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, 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.
- 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.
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)
- Toss together freekeh, herbs, and onion in a large bowl. Toss to combine well.
- 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
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