Freekeh

Freekeh is not a separate species but a method of preparing wheat, usually durum, though other wheats are also used. The wheat is gathered while the kernels are still soft and the plant is still green, then the stalks are piled and set alight in a controlled way, so the straw and chaff burn away while the moist grain is protected. The grain is then threshed and sun-dried, giving it a smoky aroma. The kernels are small, olive green to brown, and slightly cracked. Cooked freekeh is chewy, with a nutty, earthy and lightly smoky flavor. It is sold whole or cracked, and the cracked form cooks faster, in about 15 to 20 minutes.

Freekeh comes from the eastern Mediterranean, in the area known as the Levant, and is associated with Syria, Lebanon, Palestine, Jordan and Egypt, with related traditions in Turkey and North Africa. The word comes from Arabic, farīk or farika, meaning rubbed, referring to the step in which the roasted grain is rubbed to remove the husk. Wheat itself was domesticated in the Fertile Crescent more than 10,000 years ago, so the grain used for freekeh has deep local roots in the same region.

A popular story says freekeh was discovered by accident, when a village's young wheat caught fire during an attack, and hungry people rubbed and ate the scorched grain and found it delicious. Whether or not the tale is true, the method is old, and some writers connect it to medieval Arabic cookbooks that mention farik. For farmers it had practical benefits, because green wheat could be harvested early, before the weather or pests damaged the crop, and the grain could be stored for the lean months.

Freekeh long remained a regional specialty, prepared in villages as a communal harvest activity. Families would gather to harvest, burn, thresh, and dry the grain, a labor-intensive process. It was cooked with chicken, lamb or vegetables in pilafs and soups, and served at festive meals.

In the twenty-first century freekeh gained international attention as a so-called ancient grain, promoted for its nutrition and flavor by chefs and food companies in Europe, North America and Australia. Producers in Australia and other countries began to make it commercially, and it became widely available in supermarkets. The traditional hand method has been partly replaced by mechanized roasting.

Freekeh is cooked like rice or bulgur, simmered in broth or water until tender, and served as a pilaf with chicken, lamb, vegetables, nuts and spices. It is also added to soups, stuffed into vegetables and poultry, and used cold in salads. Cracked freekeh makes a quick side dish, while whole grains suit slow-cooked stews. In the Levant, farik soup with chicken is a classic. Ground freekeh can be mixed into breads and used in porridge.

Because it is harvested young and kept as a whole grain, freekeh is a good source of fiber and also provides plant protein, iron, zinc and other minerals. It is often noted for having a lower glycemic effect than refined wheat products, but evidence from human studies is limited. As a wheat product, it is a whole grain choice that fits with general advice to eat more unrefined cereals. The roasting step is traditional and does not significantly harm the nutrient value.