Freekeh (pronounced “free-kah”)is roasted green wheat. It is also known as Frikeh orFarik.
Freekeh has a chewy texture and a subtle smoky flavor from the roasting of the tender green wheat. It was created by accident over 2,000 years ago when some green wheat caught on fire. When the exterior coating was rubbed off (a process called freekeh), this grain was born. It can be used in place of any of your favorite grains such as rice, quinoa, or wheat berries in soups, salads, or cooked cereals. It is a whole grain with more protein and fiber than most grains.
- 1/2 tablespoon canola oil
- 1 medium onion, diced
- 3/4 pound extra lean ground beef
- 1 teaspoon minced garlic
- 1/2 cup dry freekeh or barley or bulgur
- 4 cups fat-free chicken or beef broth
- 1 can (15 ounces) petite diced tomatoes
- 1 teaspoon chili powder
- 1/2 teaspoon ground cumin
- 1/8 teaspoon white pepper
- 1 cup medium salsa or picante sauce
- 1 can (15 ounces) kidney beans, undrained
- 1/2 teaspoon sugar
- salt and peppe to taste
In a large soup pot, heat oil. Add onions and cook until translucent. Add ground beef and cook until well done. Stir while cooking to crumble the meat. Add freekeh and cook until lightly brown for 2 - 3 minutes while stirring. Add garlic and cook 1 more minute. Add chicken or beef broth, tomatoes, chili powder, cumin, and white pepper. Bring to a boil. Cover pan, reduce heat and boil gently for 20 minutes or until freekeh is tender. Add salsa and beans. Simmer for 10 - 15 minutes or until flavors have blended. Add sugar, salt and pepper to taste.
Nutritional information per serving (12 cups)
Fat, gm.: 11
Protein, gm. 18:
Carbs, gm.: 29
Cholesterol, mg.: 40
Fiber, gm.: 6