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Video: Freekeh Green Wheat: The New Cereal Star
Have you heard of freekeh? It is a cereal, more precisely a variety of durum wheat, picked before maturity. Nicknamed green wheat, freekeh arouses the curiosity of foodies. Rich in protein and low in gluten, this star of the new cereals is good to taste and also seduces with its interesting nutritional qualities. Learn more about freekeh green wheat, its benefits, and how to cook and eat it.
What is freekeh green wheat?
Freekeh is green wheat from the Middle East that is harvested before maturity. Once harvested, this cereal is roasted or smoked over an open fire. The straw is then burnt and then rubbed. What is left is the grain that is too young and wet to burn. The result is therefore a firm and supple grain at the same time, with a particular nutty flavor, slightly smoky.
Freekeh green wheat and its unsuspected benefits
Green freekeh wheat can boast many nutritional benefits. The cereal is high in fiber (twice as much compared to quinoa), protein and minerals. This helps to regulate the blood sugar level and improves the feeling of fullness. In addition, green wheat contains less gluten and provides probiotics, vitamin B, iron, zinc, calcium and potassium. A real nutritional bomb for the body!
Green freekeh wheat has been a staple in Middle Eastern and North African cuisine for centuries. In our regions, the cereal has recently started to increase in popularity. This green wheat is imported from Algeria, Syria, Lebanon and Palestine and is marketed in crushed or whole form. In a crushed version, it is called freekeh bulgur. It should be taken into account that the cost of this cereal is high, because it is harvested every year for a week, and is burnt by hand over a wood fire.
How to cook freekeh green wheat?
Generally, freekeh bulgur is faster to cook and easier to decline. Cooking in a pan takes about ten-fifteen minutes. The whole freekeh can also be cooked like rice, like a risotto. As for the proportions, it's super simple! 1 volume of water for 1 volume of freekeh. It is also possible to fry green wheat. All you need to do is soak it for at least an hour beforehand, then you can cook it for five minutes, and voila!
Greek freekeh salad
This Greek salad is perfect for testing the new star cereal - freekeh green wheat. Preparing this healthy salad is child's play! In addition, it is an excellent accompaniment to your summer grills and other favorite dishes!
• 1 cup of cracked green freekeh wheat
• 2.5 cups of water
• ½ English cucumber
• 1 red pepper
• ¼ cup chopped red onion
• ¼ cup chopped fresh parsley
• ¼- ½ cup crumbled feta
• Salt and pepper to taste
• Black olives
• Fresh tomatoes
• Additional vegetables
For the Greek vinaigrette:
• ¼ cup extra virgin olive oil
• 2 tbsp. red wine vinegar
• 1 tbsp. dijon mustard
• 1 tbsp. chopped fresh parsley
• ½ tsp. garlic powder
• ¼ tsp. dried oregano
• ¼ tsp. of dried basil
• 1/8 tsp. salt
• Black pepper to taste
1. Toast the green freekeh wheat in a hot saucepan, until its flavor is released, about 3 minutes.
2. Then add 2 cups of water and salt and bring to a boil. Reduce the heat to low, cover and simmer for 20-25 minutes or until the water is absorbed. Remove from the heat, remove the lid and let the freekeh soak up any remaining liquid, for 5-10 minutes.
3. While the green wheat cooks, chop the vegetables and whisk together the ingredients for the dressing.
4. In a large bowl, combine the freekeh, crumbled feta and vegetables, then pour the vinaigrette over the salad and toss everything together.
5. Garnish with feta and fresh parsley then season with pepper and salt to taste.
Freekeh green wheat porridge, topped with almond butter and jam
This is a great idea for a healthy, satiating and low-calorie breakfast at the same time! It will provide you with plenty of fiber, protein and minerals for an energetic start to the day!
• 1 sachet of freekeh (ie 2 cups of cooked freekeh)
• 2 ½ cups of oat milk or vegetable milk of your choice
• ½ tsp. vanilla
• 1/8 tsp. sea salt
• ½ tsp. ground fresh cardamom
• 1 tsp. maple syrup
• ½ cup sliced almonds
• Almond butter and your choice of jam to garnish
1. In a medium saucepan, pour the contents of one packet of freekeh.
2. Combine the oat milk, maple syrup, cardamom and sea salt. Also add the sliced almonds. Bring to a boil then reduce the heat to low, cover and simmer, stirring occasionally. Cook for about 20-25 minutes, until the milk is absorbed.
3. Turn off the heat, mix and let cool slightly.
4. Garnish with almond butter and jam of your choice.
* Prepare the freekeh the night before for a quick and delicious breakfast.
* Cooked freekeh can be stored in the fridge for up to three days in an airtight container.
Energizing Freekeh Bites
• 1 cup of freekeh (equals 2 cups of cooked freekeh)
• 2 tbsp. tablespoons coconut oil
• 1 ½ cups of creamy peanut butter
• 3 cups of oatmeal
• ½ cup of chocolate chips
• 2 cups of squash seeds
• ½ cup of dried cranberries
• ½ cup of seeds ground flax
• ½ cup almond flour
• ½ cup brown rice syrup
• ½ cup sunflower seeds
• 1 cup coconut flakes
• 1 cup raw sesame seeds
1. In a saucepan, put 1 cup of freekeh and 2 ½ cups of water and bring to a boil. Reduce the heat to low, cover and simmer for about 20 minutes or until the water is absorbed and the freekeh is tender. Once cooked, remove from heat and let cool in the fridge for about 30 minutes.
2. Put the freekeh in a large bowl, add all the dry ingredients and mix with your hands. Mix well until all the ingredients are evenly dispersed and combined. Divide the mixture in half and divide it between two bowls.
3. Divide the liquid ingredients between the two bowls and mix by hand until well combined. Shape into small balls. These can be stored in the fridge in an airtight container for up to two weeks.
Freekeh and mushroom risotto
• 2 tsp. tablespoons olive oil
• 2 leeks, washed and sliced
• 2 cloves of garlic
• ¼ cup white wine
• 2 cups cooked freekeh
• 1 cup cashew milk
• ½ cup vegetable broth
• 1 pinch of dried thyme
• 4 oyster mushrooms of panicaut
• 1 small bunch of watercress
1. Preheat the oven to 180 ° C.
2. Cut the mushrooms lengthwise and coat them with olive oil. Put them in an oiled baking sheet then season with salt and pepper. Roast for about 10 minutes or until the mushrooms are tender.
3. Put 2 tbsp. tablespoon olive oil in a pan, add the sliced leeks and garlic cloves and sauté for about 2-3 minutes over low heat.
4. Add the white wine and continue cooking over low heat until the white wine is absorbed. Add a little water, cover and cook for another 5 minutes until the leeks are very soft.
5. Add the cooked freekeh, cashew milk and vegetable broth and bring to a boil.
6. Add the dried thyme and cook until the risotto thickens and becomes creamy.
7. To serve, divide the risotto between 2 bowls and garnish with the roasted mushrooms and watercress. Pour a little vegetable broth in the bowl around the risotto.
* Freekeh porridge recipe + Energizing bites recipe, to discover on freekeh-foods.com
* Greek freekeh salad recipe, to discover on peasandcrayons.com
* Recipe for freekeh and mushroom risotto, to discover on rachelcarr.com