How to Cook Freekeh: A Vegan Freekeh Recipe
We set about to answer some important questions for you all today- what is freekeh, how to cook freekeh, and what is a simple and delicious vegan freekeh recipe? From sharing the water to freekeh ratio, to covering freekeh’s nutritional makeup, this post will help you discover how to eat and enjoy the ancient grain preparation known as freekeh. It’s as fun to eat as it is to say, so let’s all get cooking and get our freekeh on!
Skip the Post, Click for a Print-Friendly Recipe
What is Freekeh?
Freekeh (pronounced “free-kah”) is a method of processing wheat; the product of which has been consumed by humans for a long time, although it has just recently started to make it’s way into mainstream US grocery stores. The wheat kernels are picked when still young and green, and then roasted and dried. It’s been consumed by humans for thousands of years, primarily in the Middle East and Mediterranean. Freekeh is typically sold as either cracked or whole- the main difference between the two being that cracked freekeh cooks much more quickly. It’s also more commonly available in the US, so it is likely what you will find. Freekeh has a texture fairly similar to quinoa- it’s delicate but also a little chewy. The texture of freekeh will vary based on if it is cracked, and how finely cracked it is. The flavor is nutty and sort of buttery, as well as surprisingly savory.
Freekeh Nutritional Value
Freekeh is wheat (ahhh- gluten!), but it’s also a delicious whole grain with plenty of nutritional benefits. Freekeh is higher in protein and fiber than quinoa or brown rice, and has healthy levels of manganese, iron, and calcium along with several B vitamins. Unlike more processed forms of wheat (like white flour), freekeh is a whole grain with a low-glycemic index which helps to stabilize blood sugar and reduces your risk of diabetes. It should go without saying, but if you have celiacs, freekeh is not for you.
Look for freekeh in health food stores and co-ops, and more increasingly at standard supermarkets. If you can’t find any freekeh locally, you can always shop for it online. This is the brand that I used when making this recipe.
How to Cook Freekeh Water Ratio
The water ratio for cooking cracked freekeh is 1 to 2.5, which means that for every one cup of freekeh you’ll need 2 1/2 cups of lightly salted water. Cracked freekeh usually takes around 15-20 minutes to cook, but depending on how finely it’s been cracked it could take more or less time. If your freekeh cooks quickly, and there is a lot of water left in the pot, you may want to drain some of the excess liquid- for this vegan freekeh recipe, we just cooked off any remaining moisture, and typically that will be good enough. Freekeh is perfect in salads and pilaf type dishes, but can also be used in most recipes calling for quinoa or rice.
Looking for Grains? Try one of these!
- Cream of Rice: Homemade Vegan Gluten Free Cereal
- Vegan Millet Porridge with Persimmon and Chia
- Vegan Barley Risotto with Shiitake Mushrooms
- Greek Goddess Vegan Quinoa Salad
- Teff Vegan Burger with White Beans and Mushrooms
- Knotweed &; Strawberry Compote Over Oatmeal
- Carrot Tops Tabbouleh with Kamut
- Vegan Brown Rice Congee with Jackfruit and Mushrooms
- Curried Lentils and Sorghum + Earth Day and Climate Change
- Wild Rice, Chili and Cacao Nib Stuffed Acorn Squash
- Lentil, Chestnut Mushrooms and Amaranth Winter Soup
How to Make this Vegan Freekeh Recipe
This is our attempt at making a super simple and basic freekeh recipe- it uses a few ingredients, can be served along side all sorts of meals, and really lets the freekeh shine. If you want to know how to make freekeh, this is a great first recipe for you. First, bring some lightly salted water to a boil, and then stir in the cracked freekeh. After 15-20 minutes, give it a taste. If it’s still got a bite to it, let it cook a little longer until it softens. Once it is cooked, take off the lid and add the raw onions, cooking for another 3-4 minutes to let the excess water steam off and lightly steam the onions. After that, just mix in the other ingredients- lemon juice, parsley, mint, olive oil, garlic, salt and pepper. I like this dish best warm, but it’s also delicious cold. For some added flair, you could add chopped cucumbers and tomatoes, serve with pitas and hummus, or eat for a healthy dinner with some sautéed greens.
How to Cook Freekeh: A Vegan Freekeh Recipe
Ingredients
- 1 cup cracked freekeh (dried)
- ½ tsp. salt, plus more to taste
- ½ small onion, diced
- 2 cloves garlic, minced
- 1/3 cup fresh parsley, finely chopped
- 1 tbsp. lemon juice
- 1 tbsp. olive oil
- ½ tsp. dried mint
- Pepper, to taste
Instructions
- Bring 2 ½ cups of water to a boil, and add ½ tsp. salt stirring to dissolve. Add the dried freekeh, and let simmer covered for around 20 minutes. Taste, and when fully cooked remove the lid, and add the diced onions. Cook, stirring frequently, until the excess moisture has evaporated, then place in a large mixing bowl.
- Add the remaining ingredients, and stir to combine. Enjoy warm, or chill and eat later.
Click for a Print-Friendly Recipe
Like this Vegan Freekeh Recipe? Pin it!
