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Freekeh

Grains, rice & flours · Whole grains

Freekeh

Young green wheat roasted to burn off the chaff, then often cracked; smoky, chewy and earthy.

Also called: frik, farik, frikeh, cracked green wheat, firik

Around the world: frik, فريك (ar)

1 recipe with it

Photo: Wribln, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

Freekeh is durum wheat harvested while the kernels are still green and soft, then set on fire so the straw burns away while the moist grains only char. It is sold whole or cracked. The roasting gives a smoky, grassy flavour that sets it apart from bulgur, which is parboiled mature wheat.

Triticum durum

How it’s used

  • Freekeh pilaf with chicken or lamb
  • Freekeh soup (shorbat freekeh)
  • Stuffings and grain salads
  • Mixed with lentils and onions

Characteristics

Taste
Smoky, nutty, slightly grassy.
Texture
Chewy, firmer than bulgur.
When cooked
Pick over and rinse for stray husks; cracked freekeh simmers in about 20 minutes, whole in about 45.
Sold as
whole
Cooking uses
Commonly cooked, Suitable for boiling

Storage

Pantry-stable. Airtight in a cool, dry cupboard.

Diet, allergens and safety

Contains Wheat, Gluten.

  • Vegetarian
  • Vegan
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • Soy-free
  • Caffeine-free
  • Contains wheat and gluten; unsuitable for people with coeliac disease or a wheat allergy.

Nutrition per 100 g

Energy
342 kcal
Protein
12.29 g
Carbohydrate
75.87 g
Fat
1.33 g
Fibre
12.5 g
Sugars
0.41 g

USDA FoodData Central: Bulgur, dry (a close stand-in).

Substitutes

Optional — what works if you don’t have it, and how it changes the dish.

  • Bulgur wheat — Coarse bulgur is closest; add a little smoked paprika for the smoky note.

Related ingredients

Recipes with freekeh

More whole grains