How to Cook FREEKEH | Top 3 Whole Grain Freekeh Recipes

#freekeh #highprotein #risotto #wholegrain #foodtolive #foodtoliverecipe

Freekeh is an ancient whole grain originating in the Middle East. It’s a grain of roasted young green wheat, chewy and substantial to the bite.
Learn how to cook freekeh perfectly and enjoy our top 3 recipes with this super nutritious #grain.

0:00 Intro
0:03 What Is Freekeh
0:13 What does freekeh taste like
0:19 Whole vs Cracked Freekeh
0:26 Health Benefits of Freekeh
0:31 How to Cook Freekeh
0:36 Recipe: Freekeh Pomegranate Salad
0:49 Recipe: Freekeh Mushroom Risotto
1:01 Recipe: Freekeh Tomato Soup

1️⃣ Freekeh Pomegranate Salad
Whole freekeh is combined with pomegranate seeds, fresh herbs and mixed nuts for an easy grain salad packed with protein and flavor!

Prep Time: 5 min | Cook Time: 15 min | Total Time: 20 min | Servings: 2

Calories: 221 | Total Fat: 6.8g | Sodium: 144mg | Sugar: 5.3g | Protein: 7g

INGREDIENTS:
• 1 cup whole freekeh, rinsed and drained (https://foodtolive.com/shop/organic-whole-freekeh/)
• 4 spring onions, finely chopped
• handful flat-leaf parsley, roughly chopped
• seeds of 1 pomegranate
• 2 tbsp mixed nuts, roughly crushed (https://foodtolive.com/shop/four-nuts-mix/)
• salt (https://foodtolive.com/shop/himalayan-pink-salt-fine/) and freshly ground black pepper (https://foodtolive.com/shop/organic-whole-black-pepper/) to taste
• 5 tbsp olive oil
• 1 tbsp lemon juice

INSTRUCTIONS:
1. Put the freekeh and water in a pan together with 1 tsp of salt, bring to a boil, then turn down to a simmer and cook for 15-20 minutes until just tender. Drain and allow to cool.
2. When cool, mix together the freekeh with the spring onions, parsley, pomegranate seeds, and season with salt and pepper. Dress the salad with olive oil and lemon juice. Serve topped with mixed nuts. This recipe inspired by Happy Foodie

2️⃣ Freekeh Mushroom Risotto
This beautiful risotto is made with freekeh rather than rice. It makes a lovely creamy version with seared mushrooms, fresh herbs, and lemon.

Prep Time: 5 min | Cook Time: 40 min | Total Time: 45 min | Servings: 2

Calories: 169 | Total Fat: 5g | Sodium: 328mg | Sugar:1.3g | Protein: 7.3g

INGREDIENTS:
• 1 cup cracked freekeh, rinsed and drained (https://foodtolive.com/shop/organic-cracked-freekeh/)
• 3 tbsp butter
• 1 tbsp olive oil
• 1 yellow onion, diced
• 8 oz shiitake mushrooms, sliced
• 1 tbsp fresh thyme leaves
• 3 cups vegetable broth
• kosher salt (https://foodtolive.com/shop/coarse-sea-salt/)
• 1 tbsp lemon juice
• ½ cup grated parmigiano reggiano (skip if vegan)

INSTRUCTIONS:
1. Heat butter in a Dutch oven or stock pot over medium heat. Add yellow onion and cook until softened, for about 3 minutes.
2. Add the mushrooms and thyme and cook, stirring periodically, until the mushrooms begin to lightly brown. Add a pinch of salt.
3. Add cracked freekeh, and cook, stirring constantly, for about 5 minutes.
3. Stir 2 cups of broth into freekeh, reduce heat to medium-low, cover, and simmer for 10 minutes, stirring once.
4. Repeat the process of adding broth, simmering, and stirring until all broth has been used and freekeh is tender and creamy, about 30 min.
5. Stir in Parmesan; season with salt, and pepper.
6. Serve and enjoy! This recipe inspired by The Whole Serving

3️⃣ Freekeh Tomato Soup
A simple and healthy soup made with whole freekeh grain. It’s hearty, thick, and crazy flavorful! It’s an easy soup recipe for any cooking skill level.

Prep Time: 5 min | Cook Time: 40 min | Total Time: 45 min | Servings: 4

Calories: 160 | Total Fat: 4g | Sodium: 123mg | Sugar: 4.2g | Protein: 7g

INGREDIENTS:
• 1 cup whole freekeh, rinsed and drained (https://foodtolive.com/shop/whole-freekeh/)
• 4 cups vegetable broth
• 1 cup water
• 1 tbsp olive oil
• 1 (28-ounce) can tomatoes
• ½ tsp paprika
• ¼ tsp cumin powder (https://foodtolive.com/shop/cumin-powder)
• ¼ tsp turmeric powder (https://foodtolive.com/shop/turmeric-powder)
• salt and ground black pepper to taste

INSTRUCTIONS:
1. Stir vegetable broth, water, and olive oil together in a large pot; bring to a boil. Stir freekeh, can tomatoes, paprika, cumin, turmeric, salt, and black pepper into vegetable broth mixture; bring mixture to a boil.
2. Reduce heat to medium-low and simmer, stirring occasionally, about 40 min. Remove from the heat and enjoy! This recipe adapted from Taste Of Beirut

For more cool recipes, & healthy tips take a look at our Healthy Blog:

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