Freekeh: The Promising Super Ingredient

Thursday, July 28, 2016

While the whole world is busy introducing brown rice and quinoa to recipes as part of a super healthy diet, a traditional Middle Eastern super food suddenly comes back to light! Freekeh, which is wheat that has been harvested when still young and green, carries promising health benefits that would make it the next almighty ingredient. With the high nutritional profile that freekeh has proudly earned, it definitely poses a direct threat to quinoa’s position as ‘king of grains.’  


Freekeh: A grain with high nutritional profile!

Because the grain has been harvested when still young, it has more protein, fiber, and minerals than mature wheat, according to Australian researchers. By comparing its fiber content to other grains, freekeh wins the case with fiber content three times higher than brown rice and twice higher than quinoa. The high fiber content, in addition to the resistant starch that freekeh contains, makes it the #1 choice to promote satiety. This is good news for dieters as it helps support weight loss efforts and snooze appetite. Most importantly, it comes with a low calorie count of 120 calories per ¾ cup cooked.


Freekeh is not only good news for dieters, but for diabetics and vegetarians as well. Diabetics, listen up! Freekeh has a low glycemic index making it an excellent choice to control blood glucose level. Additionally, it is rich in two types of phytonutrients that support vision, and the minerals calcium, iron, and zinc. It is also rich in prebiotics which make it a powerful immunity booster and a loyal friend to digestion. Being high in protein, freekeh makes a good choice for vegetarians.


Fiber+ Tabboule: A kingdom of health benefits at your Sunday lunch!

Here’s your chance to control your portions during Sunday lunch. Load up on high fiber tabboule by adding both quinoa and freekeh to the traditional recipe, and experience a sense of fullness till the next day! 

Servings: 4

  1. Rinse the quinoa grains in water to remove some of its bitterness. Toast them in a saucepan along with some olive oil. For each 1/2 cup of quinoa, cook with 1 cup of water over medium heat and bring to a boil. Cover and reduce heat to low. Simmer for around 15 minutes. Take them off the heat and set aside covered for a few minutes. Fluff with a fork.
  2. For every 1/2 cup of freekeh, you will need around 1 1/4 cups of water. Simmer freekeh covered for around 15 minutes. Once the grains are soft and have absorbed the water, they are ready to be used.
  3. Combine both quinoa and freekeh with all other ingredients. Add salt, pepper, olive oil, and lemon juice. Toss just before serving. Serve with lettuce and cabbage.Bring quinoa, 1/2 tsp. salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

  • Parsley, finely chopped, 3 bunches
  • Tomatoes, finely diced, 2 medium
  • Mint, finely chopped, ½ bunch
  • Onion, finely chopped, 1 medium
  • Bulgur, fine and rinsed, 1 Tbsp
  • Freekeh, cooked, 1 Tbsp
  • Quinoa, cooked, 1 Tbsp
  • Dressing: lemon juice, olive oil, salt and pepper 
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