A traditional Arabic Freekeh recipe
One of my favourite Arabic dishes is the traditional Freekeh and chicken stew/pilaf. This dish brings back memories of my short stay in Jordan, where I learned all about Freekeh and appreciated the aroma and flavor especially in winter.
Origins of Freekeh
Freekeh is a type of ancient grain made from green durum wheat, which is roasted and rubbed to create its smoky aroma. In fact Freekeh comes from the verb farak, meaning to rub. It grows specifically in the Levant region (Syria, Palestine, Jordan) and North Africa (Egypt to Morocco). It’s super nutritious, a high source of protein, fiber, Vitamin B and manganese. It’s a great substitute for rice in many dishes. And because of its aromatic flavor, one doesn’t need to add lots of spices or herbs to make it flavorful.
Health benefits of Freekeh
DIGESTIVE BENEFITS
We all know the importance of fiber to our health and digestive system. After the age of 40, women tend to have more digestive problems like constipation due to hormonal changes. Freekeh is loaded with fiber and it digest very quickly too.
Freekeh also contains probiotics, which may help treat digestive conditions including common inflammatory complaints like IBS.
WEIGHT CONTROL
We keep hearing that a diet high in protein can help make us feel fuller for a longer period of time. This means less desire to snack between meals and fewer calorie consumption. When compared to other grains, Freekeh contains triple the amount of fiber found in brown rice. And believe me, it won’t make you feel bloated after eating it. We know that after 40, we tend to overeat, that’s probably hormonal, but the feeling of being full helps us control undesirable cravings.
ANTIOXIDANTS AND EYE HEALTH
Freekeh contains Lutein and Zeaxanthin. These two antioxidants help prevent muscular degeneration which happens as we age. As well, there is evidence that these antioxidants impact the development of the eyes.
MUSCULAR GROWTH AND ENDURANCE
And if you want to tone your body and gain muscle mass, then eat Freekeh. It is high in amino acide called glutamic popular with bodybuilders and athletes. Glutamic help produce glutamine, which improves strength and endurance.
BLOOD SUGAR CONTROL
Managing sugar intake as we age is crucial to avoid the risk of diabetes and blood sugar. Freekeh has a low glycemic index that makes it a great option method to prevent and manage diabetes.
How to cook Freekeh
Freekeh can be cooked with beef, chicken, lamb, fish or even with vegetables. In fact, Freekeh is a great ingredients for vegan dishes too. My all time personal favourite is Freekeh with chicken because it’s simple, easy to make and absolutely satisfying. Most importantly, my boys love it. You can more or less add as many or as little ingredients to the recipe and still get the satisfaction of a super healthy meal. And for a hearty bowl of salad, add some cooked freekeh to the ingredient.
For the purpose of this article, I’ll be sharing my personal Freekeh recipe with chicken. But if you want more ideas, look up Freekeh recipes on the internet or Middle Eastern cook books.
What you need for Freekeh & Chicken stew/pilaf:
Serving: 4 people
1 cup Freekeh (available on Amazon)
2 Chicken breasts
2 tbsp olive oil
1 Yellow Onion (finely chopped)
2 Garlic cloves (minced)
1 stick of Cinnamon
4 pods of Cardamom (or 1 tea spoon Cardamom powder)
1 Bay Leaf
1 teaspoon cumin
3 cups of chicken, beef or vegetables stock.
Salt
Pepper
Pine nuts and Almonds for garnishing (optional)
Instructions
- In a pot filled with water, boil the chicken with 1 Bay Leaf, Cinnamon stock and Cardamom pods, and salt until fully cooked.
- Remove the cooked chicken breasts from pot and let cool down. Once cool, pull the chicken into bite size pieces.
- Clean Freekeh and rinse it in cold water then drain it.
- sautée onions and garlic in a pot with olive oil on medium heat until translucent.
- Add washed freekeh to the sautéed onions and garlic and mix until Freekeh is coated with oil.
- Add the 3 cups of stock into the pot, mix the ingredients and let it boil.
- Once the stock starts to boil, set the stove to low/medium heat, cover the pot and let it simmer.
- Make sure to check on the freekeh every few minutes to avoid burning the bottom. Cook it for about ½ hour or until 2/3 of the stock evaporates and Freekeh is still moist with stock. Then turn off the heat.
- Pour the Freekeh stew in a serving platter, add chicken pieces on top.
- You may add almonds and pin nuts as well. sautée them in 1 Tbsp cooking oil until golden. Garnish the platter with the nuts.
- Serve Freekeh with plain yogurt (optional).
- Vegan option: use Vegetable broth and cook with veggies like cabbage and carrots.
Enjoy the meal and feel free to reach out if you have any questions.
