Get your freekeh on with this spicy grain dish
I am a big fan of whole grains. I just love the flavor and the texture. The nutritional value is a big extra.
My current favorite is freekeh. Also known as farik, it is made from green durum wheat that is roasted and rubbed. Traditionally, the wheat grains are piled in the sun and dried and then the outer covering is burned off. The first culinary examples of dishes using freekeh are North African and Levantine.
Freekeh is a great source of protein with 14 grams in a three and a half ounce serving. It's also a great source of zinc, manganese, phosphorus and iron as well as vitamin B6.
You couldn't have found this grain in American supermarkets a couple of years ago. These days, it can be found pretty much at any grocery store. It is most commonly eaten as a main dish supper food, but some people eat it as a breakfast hot cereal or as a granola on yoghurt.
Spiced Freekeh Bowl
(inspired by a Hello Fresh recipe)
2 servings
3 carrots
1 bell pepper
1 shallot
1/4 ounce of parsley
1 lemon
2 teaspoon of Adobo
1/2 cup of freekeh
1 teaspoon of Za'atar spice blend
1 ounce of pistachios
1/2 cup of Greek yoghurt
1/2 cup of feta cheese
8 teaspoon of olive oil, divided
salt and pepper to taste
pinch of sugar
Preheat your oven to 400 F.- On the stovetop, put a medium pot of salted water on to boil.
- Meanwhile, cut the carrots into circles and then cut in half; cut the bell pepper into strips; peel and thinly slice the shallot; chop the parsley.
- Zest the lemon and then squeeze the juice into a small bowl.
- Put the carrots and the peppers onto a baking pan. Toss them in olive oil and sprinkle them with salt and pepper and Adobo, to taste.
- Bake the vegetables for 20 minutes.
- When the water is boiling, put the freekeh into the pot and boil for 25 minutes.
- Drain it and put the freekeh back in the pot.
- Put the shallot in a bowl with a tablespoon of lemon juice, a pinch each of sugar and salt. Put them aside to let the flavors meld.
- Mix the pistachios with a little olive oil and half the za'atar. Toast the nuts in the pan over medium heat, stirring frequently, for about 5 minutes.
- Mix the lemon zest, a large pinch of salt, and the rest of the olive oil and in a small bowl.
- In another small bowl, stir together the yoghurt, the feta cheese, and the remaining za’atar.
- Stir water, a teaspoon at a time until the mixture has a consistency that’s thick and creamy but not stiff.
- Finally, mix the lemon sauce with the freekeh and split between two plates. Top with the vegetables and the feta sauce and put the pistachios on top to serve.
As an Amazon Associate I earn if you purchase from a qualifying link in my posts.
