High 3 Complete Grain Freekeh Recipes

Simply if you lastly received acquainted with quinoa, freekeh exploded onto the meals scene. As soon as once more, you’re asking tips on how to serve yet one more grain into your loved ones’s wholesome meals. We lastly really feel like it’s acquainted sufficient that the majority American prospects can observe it down with out an excessive amount of bother. So the time is correct for a superb heart-to-heart to speak about this newest health-food buddy.

What’s Freekeh?

Freekeh (pronounced free-kuh or free-kah, by the way in which, the identify is fascinating!) is an historic grain, many instances observed proper alongside different superfood heroes like spelt, quinoa, and farro. It’s a kind of wheat harvested early when the grains are nonetheless younger and creating. The kernels then dried, roasted, and rubbed. Technically, the time period freekeh is the method of grain preparation and never what you name a selected grain selection. But, it usually refers to wheat, and generally to durum wheat. So, though the freekeh course of is utilized to different grains, what you discover on American cabinets is mostly wheat and ought to be clearly labeled as such.

The Advantages of Freekeh

Freekeh is a brilliant nutritious grain. First, it’s an impressive supply of plant protein which makes it nice for a vegan weight loss plan. Second, it comprises good quantities of dietary fiber, and lots of vitamins together with Calcium, and Iron. Lastly, it is rather low in ldl cholesterol, sodium, and saturated fats.

Concepts on Learn how to Use Freekeh

Freekeh has a chewy texture and a nutty style. Freekeh is a helpful tremendous grain that cooks completely in soups and makes nice pilafs. Have you ever tried salads, stir-fries, and stews with Freekeh?! You’ll fall in love! Whether or not you’re in search of a plant-based vegetarian or vegan different or characteristic a novel grain in your culinary masterpieces, this product is the good selection. This grain cooks similar to rice.

Complete vs Cracked Freekeh

This grain offered as an entire and as cracked. It could be sophisticated, however primarily, “cracked” freekeh damaged into smaller items. It helps to prepare dinner this grain quicker and likewise provides it a barely completely different texture.

High 3 Freekeh Recipes

Freekeh Pomegranate Salad

Prep Time: 5 min | Prepare dinner Time: 15 | Complete Time: 20 min | Servings: 2

Energy: 221 | Complete Fats: 6.8g | Sodium: 144mg | Sugar: 5.3g | Protein: 7g

Complete freekeh is mixed with pomegranate seeds, recent herbs and combined nuts for a simple grain salad filled with protein and taste!


  • 1 cup entire freekeh, rinsed and drained
  • 4 spring onions, finely chopped
  • handful flat-leaf parsley, roughly chopped
  • seeds of 1 pomegranate
  • 2 tbsp combined nuts, roughly crushed
  • salt and freshly floor black pepper to style
  • 5 tbsp olive oil
  • 1 tbsp lemon juice


  1. Put the freekeh and water in a pan along with 1 tsp of salt, deliver to a boil, then flip all the way down to a simmer and prepare dinner for 15-20 minutes till simply tender. Drain and permit to chill.
  2. When cool, combine collectively the freekeh with the spring onions, parsley, pomegranate seeds, and season with salt and pepper. Costume the salad with olive oil and lemon juice. Serve topped with combined nuts.

Freekeh Mushroom Risotto

Prep Time: 5 min | Prepare dinner Time: 40 min | Complete Time: 45 min | Servings: 2

Energy: 169 | Complete Fats: 5g | Sodium: 328mg | Sugar:1.3g | Protein: 7.3g

This stunning risotto is made with freekeh slightly than rice. It makes a beautiful creamy model with seared mushrooms, recent herbs, and lemon.


  • 1 cup cracked freekeh, rinsed and drained
  • 3 tbsp butter
  • 1 tbsp olive oil
  • 1 yellow onion, diced
  • 8 oz shiitake mushrooms, sliced
  • 1 tbsp recent thyme leaves
  • 3 cups vegetable broth
  • kosher salt
  • 1 tbsp lemon juice
  • ½ cup grated parmigiano reggiano (skip if vegan)


  1. Warmth butter in a Dutch oven or inventory pot over medium warmth. Add yellow onion and prepare dinner till softened, for about 3 minutes.
  2. Add the mushrooms and thyme and prepare dinner, stirring periodically, till the mushrooms start to calmly brown. Add a pinch of salt.
  3. Add cracked freekeh, and prepare dinner, stirring continuously, for about 5 minutes.
  4. Stir 2 cups of broth into freekeh, cut back warmth to medium-low, cowl, and simmer for 10 minutes, stirring as soon as.
  5. Repeat the method of including broth, simmering, and stirring till all broth has been used and freekeh is tender and creamy, about 30 min.
  6. Stir in Parmesan; season with salt, and pepper.
  7. Serve and revel in!

Freekeh Tomato Soup

Prep Time: 5 min | Prepare dinner Time: 40 min | Complete Time: 45 min | Servings: 4

Energy: 160 | Complete Fats: 4g | Sodium: 123mg | Sugar: 4.2g | Protein: 7g

A easy and wholesome soup made with entire freekeh grain. It’s hearty, thick, and loopy flavorful! It’s a simple soup recipe for any cooking ability degree.


  • 1 cup entire freekeh, rinsed and drained
  • 4 cups vegetable broth
  • 1 cup water
  • 1 tbsp olive oil
  • 1 (28-ounce) can tomatoes
  • ½ tsp paprika
  • ¼ tsp cumin powder
  • ¼ tsp turmeric powder
  • salt and floor black pepper to style


  1. Stir vegetable broth, water, and olive oil collectively in a big pot; deliver to a boil. Stir freekeh, can tomatoes, paprika, cumin, turmeric, salt, and black pepper into vegetable broth combination; deliver combination to a boil.
  2. Scale back warmth to medium-low and simmer, stirring often, about 40 min. Take away from the warmth and revel in!

Primary Cooking Directions for Freekeh

  1. Place 1 cup freekeh grain and a pair of cups of water in a pot. Add salt.
  2. Convey it to boil and cut back warmth to medium. Prepare dinner for 15-20 min or till the water is absorbed.
  3. Take away from the warmth, cowl with the lid and let it sit for one more 5-7 min. Able to serve.