Freekeh
Triticum turgidumClinical Encyclopedia
Freekeh provides 340 kcal, 13g of protein, 70g of carbohydrates, and 10g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Freekeh is a nutritious ancient grain made from green durum wheat that is harvested early and roasted, giving it a unique flavor and high fiber content. It is rich in protein and essential nutrients, making it a healthy addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Freekeh can be cooked similarly to rice or quinoa; it is best to rinse it before cooking and can be used in salads, soups, or as a side dish.
Smart Selection & Storage
Choose freekeh that is whole grain and free from any signs of moisture or pests. Look for a uniform color and avoid any clumping.
Store freekeh in an airtight container in a cool, dry place. It can also be refrigerated to extend its shelf life.
Myths vs Realities
Healthy Recipes
Mediterranean Freekeh Salad
A refreshing salad combining the nutty flavor of freekeh with fresh vegetables and a zesty lemon dressing.
- 1 cup cooked freekeh
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked freekeh, cherry tomatoes, cucumber, red onion, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Freekeh and Roasted Vegetable Bowl
A hearty bowl featuring freekeh paired with a medley of roasted seasonal vegetables and a tahini dressing.
- 1 cup cooked freekeh
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 carrot, sliced
- 2 tablespoons olive oil
- 1/4 cup tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Toss the zucchini, bell pepper, and carrot with olive oil, salt, and pepper, and roast for 20-25 minutes.
- 2. In a bowl, mix tahini, lemon juice, and a little water to create a dressing.
- 3. Serve the cooked freekeh topped with roasted vegetables and drizzled with tahini dressing.
Freekeh Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of freekeh, black beans, corn, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked freekeh
- 1 can black beans, rinsed and drained
- 1 cup corn
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt to taste
- 1. Preheat the oven to 375°F (190°C). In a bowl, mix freekeh, black beans, corn, cumin, chili powder, and salt.
- 2. Stuff each bell pepper half with the freekeh mixture and place in a baking dish.
- 3. Cover with foil and bake for 30 minutes, then remove foil and bake for an additional 10 minutes.
Freekeh Breakfast Bowl
A nutritious breakfast bowl featuring freekeh topped with Greek yogurt, fresh fruits, and a drizzle of honey.
- 1 cup cooked freekeh
- 1/2 cup Greek yogurt
- 1/2 cup mixed berries
- 1 tablespoon honey
- 1 tablespoon chopped nuts
- 1. In a bowl, layer the cooked freekeh, Greek yogurt, and mixed berries.
- 2. Drizzle honey over the top and sprinkle with chopped nuts.
- 3. Serve immediately for a wholesome breakfast.
Freekeh and Chickpea Curry
A flavorful vegan curry made with freekeh, chickpeas, and rich spices, perfect for a comforting meal.
- 1 cup cooked freekeh
- 1 can chickpeas, rinsed and drained
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- Salt to taste
- 1. In a pot, sauté onion and garlic until translucent, then add curry powder and cook for another minute.
- 2. Add chickpeas and coconut milk, simmer for 10 minutes.
- 3. Stir in the cooked freekeh, season with salt, and serve warm.
Freekeh and Spinach Frittata
A protein-packed frittata featuring freekeh and spinach, perfect for breakfast or brunch.
- 1 cup cooked freekeh
- 4 eggs
- 1 cup fresh spinach
- 1/2 cup milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C). In a skillet, sauté spinach in olive oil until wilted.
- 2. In a bowl, whisk together eggs, milk, salt, and pepper, then stir in the cooked freekeh.
- 3. Pour the mixture over the spinach in the skillet and bake for 20-25 minutes until set.
Freekeh and Lentil Soup
A hearty and nutritious soup made with freekeh, lentils, and vegetables, perfect for a cozy meal.
- 1 cup cooked freekeh
- 1 cup lentils, rinsed
- 1 carrot, diced
- 1 celery stalk, diced
- 1 onion, chopped
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrot, and celery until softened.
- 2. Add lentils, vegetable broth, thyme, salt, and pepper, and bring to a boil.
- 3. Reduce heat, add cooked freekeh, and simmer for 20-25 minutes until lentils are tender.
Freekeh Tabbouleh
A twist on the classic tabbouleh, using freekeh for added texture and nutrition, mixed with fresh herbs and vegetables.
- 1 cup cooked freekeh
- 1 cup parsley, finely chopped
- 1/2 cup mint, finely chopped
- 1 tomato, diced
- 1 cucumber, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt to taste
- 1. In a bowl, combine cooked freekeh, parsley, mint, tomato, and cucumber.
- 2. In a separate bowl, whisk together olive oil, lemon juice, and salt.
- 3. Pour the dressing over the freekeh mixture, toss well, and serve chilled.
Freekeh and Apple Salad with Walnuts
A delightful salad combining freekeh with crisp apples, crunchy walnuts, and a light vinaigrette.
- 1 cup cooked freekeh
- 1 apple, diced
- 1/4 cup walnuts, chopped
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked freekeh, diced apple, and chopped walnuts.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve.
Freekeh and Avocado Wrap
A healthy wrap filled with freekeh, creamy avocado, and fresh veggies, perfect for a quick lunch.
- 1 cup cooked freekeh
- 1 whole wheat wrap
- 1 avocado, sliced
- 1/2 cup mixed greens
- 1/4 cup shredded carrots
- Salt and pepper to taste
- 1. On the whole wheat wrap, layer cooked freekeh, avocado slices, mixed greens, and shredded carrots.
- 2. Season with salt and pepper, then roll the wrap tightly.
- 3. Slice in half and serve immediately.
Frequently Asked Questions (FAQ)
What is freekeh?
Freekeh is an ancient grain made from green durum wheat that is harvested early and roasted.
How do you cook freekeh?
To cook freekeh, rinse it under cold water, then boil it in water or broth for about 20-25 minutes until tender.
Is freekeh gluten-free?
No, freekeh contains gluten and is not suitable for those with gluten intolerance or celiac disease.
What are the health benefits of freekeh?
Freekeh is high in fiber, protein, and antioxidants, which can aid digestion, support weight management, and reduce inflammation.
Can freekeh be used in salads?
Yes, cooked freekeh can be added to salads for a nutritious and hearty component.
How long does cooked freekeh last in the fridge?
Cooked freekeh can be stored in the refrigerator for up to 5 days.
Is freekeh a good source of protein?
Yes, freekeh contains about 13 grams of protein per 100 grams, making it a good plant-based protein source.
Can I use freekeh in place of rice?
Absolutely, freekeh can be used as a nutritious substitute for rice in various dishes.