Freekeh (pronounced “free-ka”) is a versatile superfood packed with nutrition and health benefits. It is produced by harvesting grains while still soft, young and green, then parching roasting and drying. The process captures the grains at a state of peak taste and nutrition. Freekeh is the name of this process and is not the name of a grain variety. Elsewhere you may see Freekeh referred to as freekah, frikeh, fireek, or farik.
Freekeh is super high in fibre – four times the fibre of brown rice. It is low GI, high in protein content, low in available carbs, high in calcium for bone health, rich in lutein – important for eye health, and rich in prebiotic properties – important for fueling the growth of healthy bacteria.
This recipe is a yummy one-pot dish from Whitney Bond. We love the Mexican flavours and the simplicity (and less washing up) of a one-pot wonder, plus it’s perfect for brekkie, lunch and dinner!
2 tbsp olive oil
½ cup onion (diced)
½ cup red capsicum (diced)
4 garlic cloves (minced)
1 jalapeno (diced)
1 cup Freekeh
1 cup corn kernels
1 can diced tomatoes with green chillies (or add green chillies separately)
1 can kidney beans
1 tsp salt
1 tsp cumin
1 tsp chili powder
1 tsp dried oregano
3 cups vegetable broth
¼ cup finely chopped coriander
1 avocado (diced)
1. Heat the olive oil in a large pot over medium heat.
2. When the oil is hot, add the onion, capsicum, garlic and jalapeno, saute for 3-4 minutes.
3. Add the freekeh, corn, tomatoes, kidney beans, salt, cumin, chili powder & oregano.
4. Pour the vegetable broth over the top.
5. Stir to combine, and bring to a boil.
6. Reduce the heat to low and simmer covered for 45 minutes, or until all of the liquid has been absorbed.
7. Remove from the heat and top with the fresh coriander and avocado.