Freekeh (sometimes spelled frikeh) or farik is a cereal food made from green durum wheat (Triticum turgidum var. durum) that is roasted and rubbed to create its flavour. It is an ancient dish derived from Levantine and North African cuisines,^[rx][rx] remaining popular in many countries of the eastern Mediterranean Basin where durum wheat originated.^[rx]

The wheat is harvested while the grains are green and the seeds are still soft; it is then piled and sun-dried. The piles are carefully set on fire so only the straw and chaff burn. Under these conditions, the high moisture content of the seeds prevents them from burning. The roasted wheat is then threshed and sun-dried to achieve a uniform flavor, texture, and color. This threshing or rubbing process of the grains gives this food its name, farīk or “rubbed”. Finally, the seeds are cracked into smaller pieces that resemble green bulgur.^[rx]

 

Also pronounced as free-Kah, Freekeh is wheat that has been harvested while green or young. It is roasted on open fire and then chaff and straw are rubbed and burned. As the grain inside is young and moist to burn, the only remaining is firm and slightly chewy grain having the distinct flavor of nutty, earthy, and slightly smoky. It is predominant in Middle Eastern diets for centuries but started recently got popularity stateside. It is regarded as an ancient dish that is derived from North African and Levantine cuisines which remains popular in various countries of the Eastern Mediterranean Basin.

 

While the grains are yellow and seeds are soft, wheat is harvested and then piled and also sundried. The piles are set on fire so that the straw and chaff only burn. Roasted wheat is threshed and sun-dried to get the uniform flavor, color, and texture. The rubbing or threshing process of grains provides the name farīk rubbed. The seeds are finally broken into smaller pieces that feature green bulgur.

It is mentioned in Bible and discovered by accident when soldiers of the Eastern Mediterranean ruin crops by setting fire to wheat fields. The grains have a similar texture to Bulgar wheat and have a nutty, rich, and smoky flavor. It could be added to stews, soups, pilafs, and salads. It could be prepared like barley or rice and also used as a stuffing.

History

In the early thirteenth century, Freekeh is mentioned as farīkiyya in the Baghdad cookbook. This recipe includes the meat to be fried in oil and braised with salt, water, and cinnamon bark. Then young wheat is cooked with stirred dried coriander. The meal is then served with cinnamon, cumin, and fresh lamb tail fat.

Health Benefits of Freekeh

Some health benefits of Freekeh are:

1. Assist to control weight

Freekeh has a high content of protein and also fiber which provides the feeling of satiety when consumed with a meal. In comparison to brown rice, it contains three times more fiber. It supports lower weight by providing the feeling of fullness. The studies show that an increase in intake of fiber consumption assists in losing weight. The study focused on the change in weight over the period of 12 months on 240 adults having metabolic syndrome and the results showed that great changes in weight were found in the group consuming a diet rich in fiber.

2. Supports eye health

Freekeh has carotenoids such as zeaxanthin and lutein that act as antioxidants that prevent macular degeneration associated with age.

Evidence shows that lutein has a positive effect on ocular development throughout life starting in utero and reduces the chances of developing age-associated eye problems. These carotenoids could be found in fruits, vegetables, breast milk, egg yolks, and freekeh.

3. Digestive health

Freekeh has fiber in it which stimulates healthy bowel movements. Both insoluble fiber and soluble fiber are helpful. Insoluble fiber assists digestive health as it adds bulk to stool. It provides relief from constipation by assisting food to pass through the digestive system efficiently and easily.

4. Treatment for IBS symptoms

Freekeh has prebiotics that assists beneficial live bacteria which could be found in yogurt, kombucha, miso, kefir, and raw sauerkraut. It fuels intestinal bacteria and probiotics which are found in plants. Studies show that prebiotics assists people with IBS such as ulcerative colitis. It assists digestive ailments such as symptoms of IBS, diarrhea, leaky gut syndrome, inflammatory bowel disease, and Candida virus.

5. Muscular health

Each serving of Freekeh provides 2.27 grams of glutamic acid that is the highest amino amount found in the amino acid profile. It is well known to bodybuilders and athletes as it synthesizes glutamine and is able to build strength and endurance. It is due to excitatory neurotransmitter which resides in the central nervous system which is a common neurotransmitter in the brain and spinal cord area.

How to Eat         

• Freekeh is served as a pigeon stuffed with green wheat in Egypt.
• It is also prepared with onion, chicken, and tomato.
• The Middle Eastern soup consists of chicken and green wheat.
• Freekeh is prepared with onion, lamb, almonds, butter, cinnamon, black pepper, salt, and cumin in Syria.
• In Algeria and Tunisia, Freekeh is used as a vital ingredient in a tomato-based soup known as CORBA’s free.
• Middle Eastern cuisine, is considered to be a staple food.
• It is used to enhance soups, salads, and also as stuffed poultry.
• Freekeh is also used roasted cauliflower.
• It could be used as a substitute for oatmeal and also used as a topping for yogurt.

References

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