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Want to eat more nutritious whole grains? Here’s how to cook freekah, and ideas on how to use this ancient grain in healthy meals.
Move over quinoa, there’s a new grain in town. Freekah might seem trendy, but this whole grain has been around for centuries. It’s popping up in restaurants and cookbooks as the whole grain du jour!
Alex and I love freekah for its nutty flavor and chewy texture. The biggest plus is a quick cook time! It takes only 20 minutes to cook. It’s ideal for power bowls and soups, but it’s also a great side dish. Here’s how to cook freekah: and a little more about how to serve this unique grain.
What is freekah?
Freekah is an ancient grain that hails from the Middle East. Similar to bulgur wheat, it comes from the durum wheat plant, harvested when the wheat is green. It’s been part of Mediterranean and Northern African cuisine for centuries, and is starting to become more popular in the US.
- What does freekah taste like? Freekah always surprises us with its intensely nutty flavor: it tastes almost smoky! The grains are chewy, and it’s got a fluffy texture.
- Is freekah gluten-free? Since it’s made from wheat, freekah is not a gluten-free whole grain. For gluten-free, use quinoa and millet.
Tips on how to cook freekah
Here are a few notes about freekah:
- Freekah absorbs the liquid that’s in the pot, like rice. Instead of draining extra liquid, the liquid will cook all the way through, leaving the grains tender and chewy.
- The freekah to water ratio is 1 to 2.5. So for every 1 cup grain, add 2 ½ cups of water. After you bring the grains and water to a boil, simmer uncovered gently for 15 to 20 minutes until the water is absorbed. Taste at the end of the cooking time to see if it is tender.
- Let the freekah steam in the pan for 5 minutes. When it’s done cooking, allow the grains to sit covered in the pan to steam for about 5 minutes. This makes for a fluffier texture (similar to cooking rice).
How much does 1 cup dry freekah yield cooked? 1 cup dry = approximately 3 cups cooked.
How to serve it
Freekah can be used like any grain: in whole grain salads, stir fries, power bowls, soups, and the like. We have a few recipes using it, but most of the ideas below you can substitute it for the whole grain used in the recipe. Here are two of our favorite freekah recipes:
- In this Freekah Vegetable Soup, freekah adds a chewy texture and smoky flavor. It’s like a cozy, healthy version of canned soup.
- This Roasted Vegetable Bowl stars roasted cauliflower and sweet potatoes over a bed of freekah with a tahini yogurt sauce. Or try it in this Power Bowls recipe.
- Or, try the same amount of dry freekah to replace the grain in Loaded Quinoa Tacos, Quinoa Fried Rice, Spinach Artichoke Rice Casserole, Bulgur Wheat & Fried Eggs, or Mediterranean Bulgur Salad.
Dietary notes
This freekah recipe is vegetarian, vegan, plant-based, and dairy-free.
Frequently asked questions
Absolutely! Freekeh is a versatile grain that can be used in a variety of dishes. You can use it in salads, pilafs, soups, stews, or as a side dish. It’s also a great alternative to rice or quinoa in grain bowls.
No, freekeh is not gluten-free. It’s made from wheat, which contains gluten. If you have a gluten intolerance or allergy, freekeh is not a suitable grain for you.
Freekeh can be found in many grocery stores, health food stores, or online retailers. It’s typically available in both cracked and whole-grain varieties.
How to Cook Freekah
- Prep Time: 0 minutes
- Cook Time: 20 minutes
- Total Time: 20 minutes
- Yield: 3 cups 1x
Description
Want to eat more nutritious whole grains? Here’s how to cook freekah, and ideas on how to use this ancient grain in healthy meals.
Ingredients
- 1 cup cracked freekeh
- 2 ½ cups water
- Kosher salt
- Optional seasoning:
- 2 tablespoons fresh herbs (basil, thyme or oregano)
- 1 minced garlic clove or ¼ teaspoon garlic powder
- 1 tablespoon salted butter
Instructions
- Combine the freekah and water and bring it to a boil. Reduce the heat to a simmer, then simmer uncovered gently for 15 to 20 minutes, stirring occasionally, until the freekah is tender and the liquid is completely absorbed. (Taste at 15 minutes, and if it’s tender, you can drain off a little of the excess liquid.)
- Remove from the heat, cover, and let stand to steam for 5 minutes.
- Season with about ½ teaspoon kosher salt and fresh ground black pepper to taste. Optional: step it up by also stirring in the listed chopped fresh herbs (basil, thyme, or oregano), minced garlic clove or garlic powder, and salted butter. Taste and adjust seasonings as desired.
- Category: Side Dish
- Method: Stovetop
- Cuisine: Middle Eastern
My packet didn’t specify a name, just says freekeh but 20 minutes simmer, drain and 10 minutes steam worked perfectly. Adding a little butter (I salted mine enough) was a necessity and I’m not a frills person. It made the freekeh more enjoyable. Thank you! So far I’ve enjoyed mine as a side to Lebanese stew (lamb mince, haricot beans, vegetables etc.)