Freekeh: Ancient Green Wheat with a Smoky-Nutty Flavor

Freekeh is made from **young green durum wheat** that is roasted and rubbed to remove the husk. This traditional Middle Eastern grain has a **smoky, nutty flavor** and a pleasantly chewy texture.

Per 100 g cooked: **~120 kcal**, **~23 g carbs**, **~4–5 g protein**, **~4 g fiber**, **iron**, **zinc**, **magnesium**, B-vitamins. Slightly higher protein and fiber than regular wheat.

- **High fiber:** Supports digestion, satiety and blood sugar balance. - **Protein source:** Great plant-based option. - **Mineral-rich:** Iron and zinc support immunity. - **Low glycemic index:** May provide steadier energy than white rice or couscous.

- **Contains gluten:** Not suitable for celiac/gluten intolerance. - **Less common:** May be harder to find outside Middle Eastern markets. - **Cooking time:** Usually 20–25 min unless cracked for quicker cooking.

- **Pilafs & grain bowls:** Cook like rice and mix with herbs, nuts, dried fruit. - **Salads:** Cool cooked freekeh and toss with vegetables, chickpeas, olive oil and lemon. - **Soups & stews:** Add for hearty texture. - **Breakfast porridge:** Cook in milk or plant-based milk with cinnamon and honey.

For fluffier texture, use **1 part freekeh : 2.5 parts water/broth**, bring to boil, cover and simmer until tender. Toast dry grains briefly before cooking for deeper flavor.