فريكة بالخضار

A popular, nutrient-packed Middle Eastern dish made with smokey roasted wheat and vegetables.

This is hands-down, one of my all-time favourite meals! I just love easy-to-prepare foods that are packed with smokey flavour, and this dish delivers on smokiness!

Freekeh is a roasted grain dish. It resembles coarse bulgur and cooks just like rice. You can even serve it as a rice substitute for nearly any dish. The word freekeh actually refers to the production of the grain, not the grain itself. In Arabic, farik means "to rub". The wheat is harvested until it is green and soft, then it is gently roasted in its husk. The husk is then rubbed off, revealing the nutritious grain inside.

The grain is cracked to varying degrees; for this recipe, I recommend using coarse (whole freekeh) or even cracked freekeh. I've never tried finely-cracked freekeh, so I can't recommend it for this recipe.

How to cook freekeh

If your freekeh is coming directly from the Middle East, you have to spend some time cleaning it. You can pour a cup at a time onto a large tray, and use your fingers to sort through the grains, picking out any small stones.

How to cook it:

Saute the diced onion in ghee until softened.
Add the freekeh and stir for a minute. Add the broth (or water) and all the ingredients. Cover and simmer for about 30 minutes.
Turn off the heat and allow to rest with the lid on for ten minutes.
Fluff with a fork and top with toasted nuts. Serve alongside salad or yogurt.

The freekeh is cooked when the grains are tender and chewy. Freekeh is a tougher then rice, so don't expect the same mushiness as rice.

How to serve freekeh

Freekeh is traditionally served on a platter with toasted nuts on top. Toast your choice of nuts (cashews, pine nuts or almonds are best for this dish) in a bit of ghee until they're golden brown.

Serve it alongside yogurt, cucumber yogurt salad or a regular salad.

Storing and reheating freekeh

Freekeh can be stored in the fridge for up to five days. To reheat, you can sauté on the stove with a tablespoon of water.

FAQ

Where can I buy freekeh?

Freekeh can be found next to quinoa in many large supermarkets. Walmart and Whole Foods sell it.

Do I have to soak the freekeh?

Never soak freekeh; simply rinse it. Soaking it will rid it of its smokey flavour.

Can I freeze freekeh?

Freekeh freezes really well! Store it in an airtight container and place into the freezer for up to two months. To defrost, bring the container to room temperature then reheat it in a skillet with 1-2 tablespoons of water.

Vegetarian Freekeh

Safana Zahili

A popular, nutrient-packed Middle Eastern dish made with smokey roasted wheat and vegetables.

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Prep Time 15

Cook Time 30

Rest Time 10

Course Main Course

Cuisine Middle Eastern

Servings

Calories 264 kcal

Ingredients

2 cups freekeh
3 tablespoon ghee
½ onion diced
3 cups vegetable stock or water
½ cup peas (may use frozen peas)
½ cup carrot diced
2 bay leaves
1 cinnamon stick
cardamom pods
10 10 cloves
Salt
Pepper

Instructions

Pour the freekeh onto a tray and check it to make sure there are no small stones.
Put the freekeh in a fine-meshed colander and rinse under warm water.
In a pot, heat the ghee over medium-high heat. Add the onion and sauté until softened, about five minutes.
Add the freekeh and sauté for a minute. Increase heat to high.
Add all the other ingredients and stir to combine. When the water boils, lower heat and cover with the lid. Allow freekeh to cook for about 30 minutes (or according to package directions).
Turn off heat and allow the freekeh to rest with the lid on for about 10 minutes.
Remove lid and fluff with a fork. Top with toasted nuts. Serve with salad and yogurt.

Nutrition

Sodium: 479mgCalcium: 41mgVitamin C: 6mgVitamin A: 2129IUSugar: 4gFiber: 7gPotassium: 80mgCholesterol: 19mgCalories: 264kcalMonounsaturated Fat: 2gPolyunsaturated Fat: 1gSaturated Fat: 5gFat: 9gProtein: 12gCarbohydrates: 40gIron: 1mg

Keyword vegetarian, freekeh, wheat

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