Ask Food: What is freekeh?

Q: What is freekeh?

A: Freekeh (pronounced "free-kah") is an ancient grain that's had newfound popularity lately. If you haven't seen it on supermarket shelves or on the menu at your favorite restaurant, be on the lookout. You will soon.

In Arabic, the word "freekeh" means "to rub." About 2,000 years ago, the grain was created by accident when a Middle Eastern village was attacked and their young green wheat crop was set on fire. The villagers rubbed off the burned outer layers and cooked up the grain, and thus freekeh was born. It has a crunchy, nutty taste, which has been described as a cross between brown rice and barley.

One-half cup of cooked freekeh has about 130 calories, 1 gram of total fat and 8 grams of protein. It's free of saturated fat, cholesterol and sodium. This ancient gem is an excellent source of manganese, providing 70 percent of your recommended daily amount. It's also a good source of fiber (with 4 grams per 1/4 cup dry), plus phosphorus and magnesium. Freekeh is a whole grain, so adding it to your diet can help you meet the USDA's dietary guidelines to make half your grains whole.

Freekeh is also rich in lutein and zeaxanthin, two plant chemicals that have been shown to aid in eye health. This ancient grain also seems to work as a prebiotic, helping good bacteria flourish in the digestive tract.

Freekeh is cooked just like rice. For each cup of dry freekeh, use 2-1/2 cups of water, broth or stock. Let it cook for 20-25 minutes until tender.

Use freekeh anywhere you would rice: in pilafs, soups, chili, stuffed peppers, tacos and paella. Make a double batch and store in the fridge for a delicious weeknight side or next-day lunch.

Courtesy Toby Amidor on

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