Freekeh (Smoked Green Wheat)
Cousin of bulgur, the smoked green wheat called Freekeh is very tender with a sweet and slightly smoky taste. A very flavorful grain well known and used in oriental cuisine for the millennia. It is part of many recipes, savoury or sweet.
Supergrain with a cool name. It is also known as frikeh or farik, from the family of cereal. It is made from green durum wheat, harvested during its youth.
It works wonders in a lot of recipes. It makes a fantastic salad with smoky grassy and chewy texture. It is delicous in soups, pilafs, and casseroles. It can also be your cereal or oatmeal for breakfast, or a parfait mixed with fruit and yogurt.
It can also be a great rice alternative or subtitute it for your quinoa recipes or any hearty grains, for that matter.
This new yet ancient grain can be included in your family's healthy dishes.
How to Cook Freekeh:
Plunge in salted boiling water for 10 minutes, 1 part freekeh for every 2 to 2 1/2 parts water.
Ingredients: Freekeh (smoked green wheat)
Allergen information: Possible presence of cereals containing gluten.
Considered as supergrain, it is an excellent source of dietary fiber providing 77% of the daily recommended value per 100-gram serving. It has three times the value of fiber and protein from brown rice. It also has a low glycemic index making it suitable for weight loss management and diabetes.
What is more, it has the special type of dietary fiber called the resistant starch, which promotes healthy digestion and has less impact on the blood sugar.
As a whole grain, Freekeh may help reduce risk of heart disease by aiding in lowering of blood pressure, bad cholesterol level, and optimize function of the heart.
It also contains prebiotics, which help promote gut health.
It is also a good source of B vitamins, protein, manganese, phosphorus, zinc, magnesium, selenium, and iron.
Storage: keep away from heat, humidity, and light.
1 cup freekeh
a bunch of watercress, chopped
1 pomegranate, seedless, chopped
1 cup cherry tomatoes, halved
1 cup cucumber, chopped and peeled
1 tbsp lemon juice
3 tbsp extra virgin olive oil
1 can spicy tuna flakes, oil removed
3 tsp tarragon herbs
3 tbsp fresh chives, chopped
3 tsp parsley herbs
1/2 feta cheese
Salt and ground black pepper
Toast freekeh until fragrant.
Cook in boiling water as per instructions until al dente.
Drain the freekeh and place in a bowl.
Arrange the tomatoes, pomegranate, watercress.
Sprinkle olive oil, lemon juice, and the herbs.
Top with tuna flakes and crumbled feta cheese (add a little of the tuna oil if preferred).
Season with salt and ground black pepper.
Serve chilled or at room temperature and enjoy!