Freekeh

Freekeh (sometimes spelled frikeh) or farik (Arabic: فريكة‎ / ALA-LC: farīkah) (pronounced free-kah /fɺi: kə/) is a cereal food made from green durum wheat (Triticum turgidum var. durum) that is roasted and rubbed to create its flavour.

The term freekeh, meaning “rubbed” in Arabic, refers to a step in freekeh production when the wheat grains are rubbed to remove their hulls.

Freekeh is fire roasted green wheat with a smoky and nutty flavor. It dates back to 2300 B.C. Levantine people regarded it as a staple in grain-based recipes.

According to food lore, freekeh’s fiery story dates back thousands of years, possibly as far back as 2,300 BC. Allegedly, a Middle Eastern village came under enemy attack and their crops of young, green wheat caught fire during the siege. The villagers ingeniously found they were able to salvage their food supply by rubbing away the burned chaff to reveal the roasted wheat kernels inside. This is what we know today as freekeh, which means “to rub” or “the rubbed one.”

The food is commonly prepared from immature grains of durum wheat when the grains are still milky. The stage at which farīk is prepared is very critical. The moment the leaves start to turn yellow and the seeds are still soft and creamy is the ideal moment. The wheat is harvested and arranged in small piles and left to dry in the sun for a day. The piles are set on fire and the blaze carefully controlled so only the straw and chaff burn and not the seeds. It is the high moisture content of the seeds–unique to hard wheat–which prevents them from catching fire. The supervisor of the burn must pay close attention to the location of the fire, the wind, and the progress of the burn to assure a perfect final product. The roasted wheat then undergoes further thrashing and sun-drying to make the flavor, texture, and color uniform. It is this thrashing or rubbing process of the grains that gives this food its name, farīk, or “rubbed.” The seeds are now cracked into smaller pieces so they look like a green bulgur. The resulting food is earthy, smoky, and has a distinct flavor. It is popular in Syria, Palestine, and Jordan and one finds famous freekeh dishes in Turkey, Egypt, Tunisia, and Algeria. Freekeh has a higher nutritive value than rice, especially in protein, vitamins, and minerals.

The making of a dish called farīk is quite old as we know from the early thirteenth-century Baghdad cookery book whose recipe called farīkiyya was described, although we can’t be sure this was made from green wheat let alone durum wheat. In that recipe meat is fried in oil and braised with water, salt, and cinnamon bark. Then dried coriander is stirred in with young wheat and it is cooked until done and served with cumin, cinnamon, and fresh lamb tail fat.

In Tunisia, farīk also refers to young barley grains and is the name of a kind of almond that will split into two with only the slightest rubbing pressure. Another North African dish called farīkiyya (ﻔﺭﻴﻛﻳﮥ) is a kind of harīsa (the porridge, not the spicy condiment) made with green wheat instead of the regular hard wheat. Farīqiya (ﻔﺭﻴﻗﻳﮥ) is a gruel made with dates or rice and milk fed to women giving birth.

Freekeh is found in the U.S. mostly in Middle Eastern markets and, to a much lesser extent, natural food stores. To clean the Freekeh before using spread the grains on a baking sheet and pick out any stones or chaff. Place in a strainer and give it a rinse under running water.

  

How to use freekeh in recipes

Freekeh works beautifully in lots of dishes – it’s delicious in casseroles, soups, pilafs and salads like our Kale Chopped Salad with Berries and Freekeh. You can also try it for breakfast as a hot cereal or as a parfait that’s layered with yogurt and fruit in the same way you might eat granola or oats.

Besides using it in recipes specifically developed for freekeh, you can also try subbing it in for rice, quinoa, farro, and other hearty grains.

Freekeh is sold as “whole” or “whole grain” and as “cracked.” That might seem confusing, but basically, “cracked” freekeh has just been broken into smaller pieces. This allows cracked freekeh to cook faster (which is why we typically choose cracked freekeh here at THK), and also gives it a slightly different texture.

We were really surprised to find what a wide range of sizes cracked freekeh comes in, depending on the manufacturer. Some cracked freekeh is nearly as large as hearty, chewy “whole” freekeh and is sometimes described as reminding people of bulgur, while other brands are cracked so small that they have a much more delicate texture closer to quinoa.

How to cook freekeh

Freekeh is really simple to prepare – definitely quick and easy enough to be a mainstay

Basically, cooking freekeh is just like cooking quinoa and many other grains. You combine the freekeh with water (and sometimes a bit of optional salt) in a saucepan, bring it to a boil, then cover it and allow it to simmer. So easy, right?!

The exact cooking instructions actually vary a bit, depending on the manufacturer (so we recommend you follow the instructions on your package). In general, though, whole freekeh will need to cook for about 35-45 minutes, whereas cracked freekeh will need only about 10-25 minutes (depending on how finely cracked it is).

Different manufacturers also recommend slightly different ratios of freekeh to water. Generally, it’s about 1 part freekeh to 2 or 2 1/2 parts water. Some companies suggest that you cook the freekeh until all of the water is absorbed (similar to the way rice is often cooked), while others have you use a larger proportion of water and then drain away the excess water at the end of cooking (similar to how you’d cook pasta). We’ve found that either of these methods works just fine and will produce great results.

So again – we suggest that you go with the directions for the brand you purchased, but keep in mind that the directions might not be the same if you select a different brand next time around.

Similar to quinoa, we find that 1 cup of uncooked freekeh yields about 3 cups cooked.

Once cooked, freekeh should keep, covered, in your fridge for several days.

Nutritional Fact

Freekeh is a 100% whole grain (regardless of whether you buy it in “whole” or faster-cooking “cracked” form).

There isn’t a tremendous body of research on Freekeh here in America (yet). However, studies in places like Australia have shown that, because it’s harvested at an earlier stage of development, freekeh contains higher levels of fiber, protein and certain minerals than more mature, typically processed wheat.

Freekeh is high in vitamins and minerals, and in both fiber and protein. In fact, freekeh has notably more fiber than brown rice and even quinoa!

Also, in a head-to-head comparison with superhero quinoa, freekeh wins on other points, too. It has slightly fewer calories than quinoa, and more protein. Surprised? Yeah, we were, too! It also has a relatively low glycemic index as compared to many other grains. 

Besides all that protein and fiber to help keep you feeling full longer, freekeh also has been shown to contain resistant starch, which further enhances that feeling of fullness and satiety. Early studies also suggest that freekeh has prebiotic properties that may promote digestive health.

Is freekeh gluten-free?

Freekeh is not gluten-free (remember – it’s wheat). That’s one decisive point that separates it from gluten-free (but also high-protein) quinoa.

But, you may have heard that freekeh is easier for slightly gluten-sensitive people to digest. The thought here is that, although freekeh contains gluten, the harvesting and processing methods denature the gluten and may also cause other differences in the gluten and enzyme structure of the final product.

However, it’s important to understand that research regarding freekeh and gluten (as well as its resistant starches and prebiotic properties mentioned earlier) is all still relatively preliminary. If you’re gluten-sensitive, have allergies to gluten, or have specific questions about how freekeh can fit into a specialized diet, you should definitely talk with your doctor or nutritionist before trying freekeh.

The Difference Between Freekeh and Bulgur

Freekeh and bulgur are both wheat-based grains, as mentioned, but there are two major differences between them: the age when harvested and the processing before being eaten. 

Most whole grains are cracked, making them easier to digest. However, before being ground, bulgur is par-boiled or steamed whereas freekeh is roasted. 

They are similar in their somewhat nutty flavor, but freekeh has a chewier texture and a hint of smokiness. 

Freekeh Facts

Freekeh is a very popular grain in the Middle East, its name coming from the Arabic word meaning “to rub,” a reference to the process of rubbing away the burnt husk from the green grain.

Quinoa has been stealing the spotlight for a few years now, but freekeh is actually just as easy to cook, more nutritionally dense and, many would argue, more pleasing to eat on both a flavor and texture-based scale.

Freekeh Nutrition

Freekeh is smoked when it’s very young and immature, allowing it to keep more of its nutrition that the average cultivated grain. 

1 cup of freekeh has the following basic and approximate nutritional profile:

200 calories

7.5 grams from protein

0.6 grams from fat

45 grams from carbohydrates, of which

11 grams are fiber

It’s quite low on the glycemic index, making it a diabetic-friendly food and a great choice for anyone trying to stabilize their hunger and eating patterns. 

Interestingly, freekeh also helps to feed the healthy bacteria in your gut, much like a prebiotic does. It’s also a good supply of nutrients like iron, zinc, manganese, and calcium.

It also has certain antioxidants that help keep your eyes healthy as you age, so that’s a definite long-term perk. 

Best Ways to Eat Freekeh

Cracked freekeh is quite easy to cook, simply being steamed in a covered pot with 2 parts water or broth to every 1 part grain. It will soak up the water, get nice and plump and juicy and tender and be ready for use in your dishes in 20 – 25 minutes. 

If you find yourself with whole freekeh, you should give it a good rinse before cooking it and start it out in cool water, not hot water.

It’ll need more water, try 3 parts water or broth to 1 part freekeh, and a bit longer of cooking time, but no longer than 45 minutes on low heat after being brought to an initial boil. 

It’s commonly used in pilafs, which are simple spiced grain dishes that can incorporate meat or vegetables. It’s also really delicious in stuffing or to fill up soups and stews for a hearty meal with loads of flavor. 

Buddha bowls have become a popular way to enjoy quinoa, but freekeh is another great solution to this hearty, healthy and flavor-packed meal. You can add all the veggies, toppings and dressings you’d like and freekeh will provide a good portion of protein if you don’t have any on hand.

In general, you can use freekeh in much the same way as you would use rice, knowing that you’ll be getting more protein, fiber and micronutrients, and few calories and grams of fat. You’ll also enjoy a deeper flavor, which can become very addicting.

Bulgur Facts

Bulgur originates in the Mediterranean and has been a staple of Middle Eastern diets since the dawn of time, and it continues to feature prominently. 

It’s usually derived from durum wheat, so it does have gluten. It is eaten as a whole grain, including the germ, endosperm and bran, and in order to make it a bit more digestible, it’s pre-cooked before being packaged and sold. This makes it nice and quick to cook, which is very handy when you’re low on time like the majority of people in the world are.

Although it is a cracked form of wheat, it is not the same as “cracked wheat” in that it is pre-cooked and much quicker to cook than simple cracked wheat.

Bulgur Nutrition

Even though it is pre-cooked before being sold, bulgur is minimally processed, especially in comparison to what most of us consider more traditional grain products made from refined flour. This allows the grain to retain much more of its healthy nutritional aspects. 

1 cup of bulgur has the following basic and approximate nutritional profile:

150 calories

6 grams of protein

0.4 grams of fat

43 grams of carbohydrates, of which

8 grams are fiber

It also has a great deal of valuable micronutrients, most notably manganese, which is an essential mineral your body uses to help digest and process the other nutrients you consume. Bulgur also has a good supply of magnesium, iron, Vitamin B6, folate, and niacin.

Together, all these nutrients help keep your heart healthy, your blood sugar balanced, and your digestive system operating efficiently. 

Best Ways to Eat Bulgur

Bulgur is, and historically has been, popular in many middle eastern countries. It’s similar to couscous or quinoa and used in much the same way.

To cook, you simply have to pour boiling water over it and let it sit, soaking up the water and reheating. It’s already pre-cooked, so it really doesn’t take long.

It’s very easy to let your bulger sit in its hot water bath while you prep the rest of the components of your meal. By the time everything else is chopped, cooked and ready to go, your bulger will be too.

There are three different sizes or grinds of bulgur: fine, medium, and coarse. The larger the grain, the longer it will take to cook and, the lighter the meal, the smaller you want your grain to be. 

Bulgur is commonly used as the staple ingredient in Tabbouleh (or Tabouli), a popular Mediterranean salad that mixes finely chopped veggies in with bulgur wheat and zests it up with an olive oil and lemon juice dressing.

Fine-grain bulger is a great way to bulk out any salad and make it more of a meal than a side dish while still maintaining the lightness of the dish. 

You can also use bulgur as an oatmeal alternative or bulgur flour for your pancakes, waffles and other breakfast favorites. Since bulgur is already pre-cooked, you can upgrade your overnight oats to overnight bulgur. As long as it’s soaked, it’s good to eat, so add your favorite milk and fillings and let it soak overnight for a delicious instant breakfast.

Whole grains don’t go mushy and soggy like processed, refined wheat product does, so bulgur, especially of a coarse grind, is a great filler to add to your soups, stews and chili and other high-liquid meals.

Is bulgur wheat better than pasta?

Bulgar is a very healthy grain and has a lot more nutritional value than highly processed white or even whole-wheat pastas.

However, if you’re looking for an alternative that is gluten-free, bulgur is still wheat and therefore has gluten in it. Quinoa would be a better grain of choice, for this purpose. 

Is farro the same as freekeh?

Farro and freekeh are both very healthy and nutrition ancient grains but they are different. Freekeh is actually higher in fiber and protein than quinoa, which is famous for being a plant-based protein, but it is wheat, so it doesn’t have the gluten-free tag line.

The wheat berry is smoked when it’s still green, which gives it lots of nutrition and a delicious, smoky, nutty flavor. Farro, on the other hand, is also wheat-based and therefore not gluten-free, but it comes in either whole grain or pearled varieties.

It’s less chewy than freekeh, and a bit more like couscous. Farro is significantly higher in calories and carbs, with a tiny spike in protein and fiber as well. 

Is burghul the same as bulgur?

Yes, burghul is the same as bulgur. In Persian, burghul means “bruised grain” referring to the process of steaming, drying and grinding that it does through before you eat it.