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 withfreekeh.

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 products,freekehhas:

  • Almost4 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.

How to Cook Freekeh
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  • 1 cup freekeh
  • water (amount varies - see below)


  1. On the stove: Combine the freekeh with 2 cups of water. Bring to a boil, then reduce the heat and simmer, covered, for 20-25 minutes, until all of the water is absorbed. Let the pan sit for 10 minutes before serving.
  2. In the pressure cooker: Combine the freekeh and 1 3/4 cups water in your pressure cooker basket. Cook at high pressure for 8 minutes with a natural release.

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. Thefreekeh and differentherbs 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



Sonia M

Good to know thanks for sharing

Lisa M
Lisa M12 months ago


Lisa M
Lisa M12 months ago


Jeanne Rogers
Jeanne R1 years ago

Thank you for sharing.

S Gardner
sandy Gardner2 years ago


Siyus Copetallus
Siyus Copetallus2 years ago

Thank you for sharing.

Sarah Hill
Sarah Hill2 years ago


Angela K.
Angela K2 years ago


Marie W.
Marie W2 years ago

Never seen any.

Ana R
ANA MARIJA R2 years ago

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