Here is everything you need to know about freekeh, how it's cooked, its health benefits, and what to serve it with.

Freekeh is a super grain and what distinguishes it from other grains is its delicious nutty, smoky flavor, and its chewy texture like barley. This nutritious ancient whole grain is derived from the Levantine and North African cuisine and has been part of the Mediterranean diet for centuries! And if you’re looking for something healthier to replace rice, freekeh can be a great option.

Freekeh is easy to cook on the stovetop, and it can be used similarly to other grains, whether as a side dish or add to soup or salad.

What is freekeh?

Freekeh is an ancient grain derived from the Levantine and North African cuisines. It is a type of cereal made from green durum wheat, roasted and rubbed, giving it this nutty smokey flavor.

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. This process of faraka, which means “to rub” is where “freekeh” gets its name from.

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 with a chewy taste like barley.

The Benefits of Freekeh

Freekeh is one of the most nutrients and healthiest grains. It is high in fiber-containing 3 times more fiber than brown rice, is lower in calories and carbs than both quinoa, also contains more protein than brown and as much as in quinoa.

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.

Does freekeh contain gluten?

Freekeh is not gluten-free, it is a grain and like many other grains, it contains gluten. Freekeh should be avoided by those on a gluten-free diet. It can be replaced with rice or quinoa, but keep in mind that the flavor is quite different.

Where to buy freekeh 

You can find freekeh at many stores that sell Middle Eastern produce. Freekeh also can be found in many online stores that carry such products.

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!

Cooked freekeh, can be stored in an airtight container in the fridge for up to five days. And it can be stored in the freezer for up to 3 months.

How to serve freekeh

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

I often like to stuff the chicken with freekeh instead of rice and can turn it into a vegan dish with vegetables, or this lamp soup, or this delicious vegan salad

Print