How to Cook Freekeh

Name: How to Cook Freekeh
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3
Cuisine: Palestinian/Middle Eastern
Ingredients: 1 cup dried freekeh; 1 cup boiled water; 1 tablespoon olive oil; ¼ teaspoons sea salt; tap water for soaking freekeh

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This recipe is all about how to cook freekeh. Freekeh is a type of grain, that is versatile and used in many different dishes.

Freekeh is a nutritious ancient whole grain, that is derived from the Levante and North African cuisines and has been part of the Middle Eastern cuisine for centuries!

Freekeh is used in a variety of dishes some with chicken such as in stuffed chicken with freekeh in soup with lamb or in vegan dishes as in this salad, or freekeh with vegetables.

If you’re looking for something healthier to replace rice, freekeh can be a great option. What distinguishes freekeh from any other grains is its delicious nutty, subtle smoky flavor, and its chewy texture similar to barley. And most importantly it’s high health benefits.

Freekeh is easy to cook on the stovetop, and it can be used with other dishes similar to other grains, either as a side dish or added to a soup or salad.

Jump to:

What Is Freekeh?
Benefits of Freekeh
Equipment
Ingredients
Instructions
How to Serve Freekeh?
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How to Cook Freekeh

What Is Freekeh?

Freekeh is considered ancient food. This unique grain is derived from the Levantine and North African cuisines. It is a type of cereal made from green durum wheat.

The wheat is harvested early while the grains are still tender and green. The grains are then dried, fire-roasted, and rubbed (or polished) to remove the skins, and that's what gives it a nutty smokey flavor. This process of faraka, which means “to rub” is where “freekeh” gets its name from.

Freekeh has been a staple food in Middle Eastern cuisine for centuries and is gaining popularity in other parts of the world due to its nutritional value and unique flavor.

To make freekeh, the wheat heads are harvested and then dried in the sun. The dried wheat is set on fire to burn off the straw and chaff, which gives it a smoky aroma and flavor. The grains are then further processed to remove the outer husks, leaving behind the cracked wheat kernels.

This versatile grain can be used in a variety of dishes, including pilafs, salads, soups, stews, and even as a breakfast cereal. It cooks relatively quickly and can be a nutritious alternative to other grains in various recipes.

Overall, freekeh is a healthy and flavorful grain option that adds a unique twist to a meal with its smoky taste and chewy texture.

What does it taste like? Since the grain is fire-roasted, it's left with this unique smokey nutty taste that distinguishes freekeh from so many other grains, even after it's fully cooked freekeh remains a chewy taste similar to barley.

Benefits of Freekeh

This ancient grain is one of the most nutrient-rich and healthiest grains. It is high in fiber-containing 3 times more fiber than brown rice and is rich in protein, and various nutrients, including vitamins and minerals such as iron and magnesium. Freekeh is lower in calories and carbohydrates than both quinoa and brown rice and also contains more protein.

Filled with probiotics and antioxidants, this grain is great for aiding in gut and heart health and is noted for being a fantastic, lower-glycemic option for those who wish to monitor their blood sugar.

Equipment

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Medium Saucepan - For cooking freekeh.

Ingredients

Freekeh - freekeh can be found at any store that sells Middle Eastern products, look for good quality.

Water - tap water for cooking freekeh.

Olive Oil - I like to use extra virgin oil, any other neutral oil can work.

Sea Salt

Instructions

Full ingredients, measurements, and instructions are in the recipe card at the bottom of this post.

Freekeh on a tray, removing debris from freekeh

Step 1 | Place freekeh on a tray and clean from any debris.

Step 2 | Soak freekeh for up to 15 minutes

Step 3 | Rinse freekeh from water, and in a saucepan, warm olive oil, add freekeh, and sauté for 1 minute.

Cooked freekeh in a pot — **Step 4** | Add 1 cup boiled water, once boiling, cover and let it simmer for 15-20 minutes.

How to Serve Freekeh?

Freekeh is a great grain and can be used in many ways such as salads, soups, and entrée, and it can be easily replaced in recipes that include pasta, quinoa, or white rice. Freekeh tastes well once paired with yogurt.

I often like to serve freekeh instead of rice or use it in stuffing chicken, or as a soup like in this lamp soup recipe, or as a vegan option freekeh cooked with vegetables, or this delicious vegan salad.

Storage and Reheating

Cooked freekeh can be stored in an airtight container in the fridge for up to 5 days and in the freezer for up to 3 months.
You can reheat freekeh either in the microwave or a skillet, place freekeh add 1-2 tablespoons of water, cover and let it heat on medium-low for 5-6 minutes.

FAQ

Does Freekeh Contain Gluten?

Freekeh is not gluten-free, although it's considered a super grain but like many other grains, it contains gluten. Those on a gluten-free diet should avoid Freekeh. Rice or quinoa can be a great substitute, but keep in mind that the flavor will be quite different.

How To Store Freekeh?

Uncooked or dry freekeh can be stored in the pantry while kept in a well-sealed bag, similar to how to store rice or quinoa. When uncooked and stored properly it will last for a while!

Can I skip soaking freekeh?

Yes you sure can, but in that case, you may need to add about ¼-12 cups of extra water.

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