Freekeh is a cereal that occupied a place of honor in the diet of the people of the Middle East, especially in Egypt. There are reviews where freekeh is mentioned in cookbooks from Baghdad dating back to the 13th century under the name farīkiyya. Freekeh is composed of wheat grains that do not reach maturity and are therefore subjected to a somewhat artisanal process of drying in the sun. In this way, it is prepared so that it has a uniform color, texture and flavor suitable for human consumption.
Currently it is little known, its presence has been overshadowed by other cereals. However, it is very popular in the Mediterranean basin due to its benefits and nutritional properties that have made it regain importance in daily nutrition.
Nutritional properties of freekeh
The
nutritional properties of freekeh are directly compared to the durum wheat grain, from which it is primarily derived. According to Jordanian universities, for every 100 grams of freekeh our body contributes:
- Carbohydrates 71 gr
- Fat 2.5 gr
- Proteins 14 gr
- Vitamin B complex especially
- Calcium 34 mg
- Iron 3.5 mg
- Magnesium 144 mg
Benefits of freekeh
Among the benefits that stand out we find the following:
Ideal for losing weight
It has a
satiating power that completely eliminates the feeling of hunger between meals, this is due to its high fiber and starch content. In addition,
it significantly improves intestinal transit, facilitating evacuations.
It is considered a powerful antioxidant
Thanks to this
benefit, freekeh helps eliminate toxins produced by the body and at the same time reduces fat in the body.
Has amino acids
It is a food that is composed of essential amino acids, characterized by having complete proteins without the need to use additional supplements in the diet.
It is low glycemic index
Its combination of fibers and high protein content slow the entry of glucose into the body, directly impacting our ability to generate insulin. So, the consumption of this cereal benefits people diagnosed with diabetes.
How can we consume freekeh?
We can consume it in soups, salads or as a garnish , even each Middle Eastern country has its own recipes. In Egypt, for example, it is consumed in dishes such as: in green wheat and chicken soups (shūrba al-farīk), in roast lamb meat (Freeket lahma). On the other hand, in Syria, freekeh is consumed with lamb meat and a generous amount of onion, butter, almonds, pepper, cinnamon, cumin and salt. And finally, in Tunisia it is considered a traditional national dish and is called ''chorba't frik'', a kind of tomato-based soup.
Its preparation requires a proportion of two cups of water to one cup of cereal and a cooking time of about 20 minutes.
When the water has been consumed and the grains are loose and soft, it is ready to consume.
