|Place of origin||Jordan, Iraq, Palestine, Egypt and Syria|
|Region or state||Jordan, Palestine, Egypt , Syria, Lebanon and Iraq|
|Main ingredients||Green wheat|
|Cookbook: Freekeh Media: Freekeh|
Freekeh (sometimes spelled frikeh) or farik (Arabic: فريكة / ALA-LC: farīkah) is a cereal food made from green wheat that goes through a roasting process in its production. It is an ancient Arabian dish that is especially popular in Levantine, Arabian Peninsulan, Jordanian and Egyptian cuisine, but also in North African and other neighboring cuisines. The wheat is harvested while the grains are yellow and the seeds are still soft; it is then piled and sun-dried. The piles are then carefully set on fire so only the straw and chaff burn and not the seeds. The high moisture content of the seeds prevents them from burning. The now roasted wheat undergoes further threshing and sun-drying to make the flavor, texture, and color uniform. This threshing or rubbing process of the grains gives this food its name, farīk or “rubbed”. The seeds are then cracked into smaller pieces so they look like a green bulgur.
A similar food made from barley is mentioned in the Bible. Freekeh is mentioned in an early 13th-century Baghdad cook book as farīkiyya. In that recipe, meat is fried in oil and braised with water, salt, and cinnamon bark. Then, dried coriander is stirred in with young wheat ("freekeh") and is cooked. Finally, the meal is served with cumin, cinnamon, and fresh lamb tail fat.
In Egypt, freekeh is served as ḥamām bi’l-farīk (pigeon stuffed with green wheat). Freekeh is also prepared in Egypt with onion and tomato, and sometimes with chicken. Shūrbat farīk bi’l-mukh is a freekeh and bone marrow soup from Tunisia. Freeket lahma, a green wheat pilaf dish with roasted lamb, spring peas, and pine nuts, comes from Jordan, and shūrba al-farīk is a Jordanian cuisine soup with green wheat and chicken.
In Syria, freekeh is usually prepared with lamb, onion, butter, almonds, black pepper, cinnamon, cumin, and salt.
|Nutritional value per 100 g (3.5 oz)|
|Energy||1,471 kJ (352 kcal)|
|Dietary fiber||up to 16.5|
up to 12.6
Freekeh's nutritional attributes are comparable to other cereal foods. Freekeh has at least four times as much fiber as some other comparable grains, consisting mostly of insoluble fiber. It also has a low glycemic index, so is suitable for managing diabetes.
- Guttman, Vered (2012-01-19). "Introducing freekeh, the hip grain of 2012". Haaretz.com. Retrieved 2013-08-22.
- Freekeh - Farik - Green Wheat Clifford A. Wright.
- Anissa Helou, "Freekeh", in Alan Davidson, ed., The Oxford Companion to Food
- Leviticus 2:14
- "Freekeh recipe on shahiya". Shahiya.com. 2009-06-03. Retrieved 2013-08-22.
- "Greenwheat Freekeh Nutritional Profile". Greenwheatfreekeh.com.au. Retrieved 2013-08-22.
- "Health and Nutrition". Greenwheat Freekeh. Retrieved 2013-08-22.
- "All about Freekeh", Sous Chef