The Grocer: Freekeh
Originating in the ancient Arabic world, freekeh is a highly nutritious grain that remains a staple in Jordan, Syria and Palestine today. Freekeh is not traditionally the name of the grain itself, but the label given to the process behind the grain’s preparation – although we now use this word to refer to the grain.
The process of preparing freekeh for consumption involves harvesting wheat while it is still soft and green, then drying it in the sun and roasting it over an open fire. Due to the high moisture content, the grains won’t burn while in the fire. Once roasted, the wheat goes through a rubbing process to give each grain a uniform colour, texture and flavour. The word ‘freekeh’ stems from the Arabic word ‘farik’, meaning rubbed.
Generally, the freekeh you buy is free from chemicals and preservatives, and proudly possesses a long list of health benefits. Freekeh is low GI (giving you a sustained energy release), high in fibre (containing four times more fibre than brown rice), can act as a prebiotic, is a rich source of protein, is low in fat and high in calcium, iron and zinc.
Like quinoa, freekeh is boiled in water to create an easy rice or pasta substitute. You can choose to use whole grains, which have a light nutty taste, or cracked ones, which cook faster. You can use freekeh to stuff vegetables, make rissoles or patties, or to fill out a Lebanese-inspired meal.
For a simple way to prepare this ingredient, you could try whipping up this freekeh, zucchini and pistachio salad. Freekeh is available at many supermarkets and delis in Brisbane.
Image via Leaf and Grain.
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