By Shanta Nimbark Sacharoff

Freekeh (pronounced free-kah), has been a staple grain in the Middle Eastern diet for centuries, and it is now gaining popularity in the United States. 

Freekeh is wheat that is harvested while still young and green. The young grain is processed by roasting to burn off and rub away the surrounding straw, leaving the edible grain behind. 

When cooked, freekeh has a chewy and hearty consistency, similar to brown rice. In addition to being delicious, freekeh is nutritionally superior to many grains. 

Low in fat while high in protein and fiber, freekeh is nutritionally rich. Freekeh contains much more protein than brown rice or quinoa. It is also packed with iron, calcium and zinc. 

Freekeh contains a great amount of fiber and has a low glycemic index, making this grain perfect for maintaining blood sugar levels.

Many Middle Eastern recipes recommend cooking freekeh alongside bulgar (cracked wheat) to complement their textures. The grains are cooked separately and mixed after cooking. Then a dressing of lemon juice, oil and herbs is added before serving. Other vegetables can be added to this dish as in the recipe below.

Ingredients:

For the grains:

1 cup freekeh

1 cup coarse bulgar (cracked wheat)

4 ½ cups vegetable broth or water (hot)

2 to 3 tablespoons olive oil

For roasted vegetables:

12 slices of cauliflower florets (large)

1 carrot sliced

1 zucchini or yellow summer squash sliced

1 red bell pepper cut into strips

2-3 tablespoons of olive oil

Salt and freshly ground pepper to taste

For the dressing: 

1/3 cup freshly squeezed lemon or lime juice

½ cup minced fresh mint

3 tablespoons minced parsley

Salt and pepper to taste

Raw ingredients for garnish

½ cup shelled pistachio or slivered almonds (optional) 

½ cup chopped parsley

½ cup sliced cucumber after peeled

½ cup or ¾ cup cherry tomatoes halved

First, cook the grains. Freekeh and bulgar need to be cooked separately.     

Boil the water or vegetable stock in a sauce pot and keep it hot while attending the next step. Sauté freekeh in a tablespoon of oil over moderate heat for 2 minutes.  Pour 2 cups of hot stock or water and mix well. (Keep the remaining stock or water hot for cooking the bulgar in the pot.) Cover and simmer the grains for 20 to 25 minutes, checking to see that the grain is cooked but not mushy. Then turn off the heat and keep the freekeh covered.

In a second sauce pot sauté the bulgar with a tablespoon of oil for a minute or two, then pour the remainder of the hot stock or water on top. Mix well and cook covered for 15 minutes until the liquid has been absorbed and grains are cooked but not mushy. Set the cooked bulgar aside.

Next, prepare the vegetables for roasting. (This step can be done ahead of time.)  Set the oven at 425 degrees. Place 2 tablespoons of oil into a mixing bowl.  Remove the thick stem of the cauliflower and separate the head into large florets. Next, cut the florets into thin slices and place them into the mixing bowl. Cut the bell pepper, carrot and zucchini or yellow squash into thin slices and add to the cauliflower. Toss the vegetable pieces gently to distribute the oil. Spread a tablespoon of oil on a cookie sheet and place the vegetable pieces on it, in a single layer. Place the cookie sheet in the oven. Take out the pepper, carrot and squash pieces after about 3 minutes as they roast quickly. Flip the cauliflower pieces over to cook the other side for an additional 2 minutes and then take them out.  (Do not allow the vegetables to become too soft.) Spread them onto a platter, sprinkle a little salt and pepper onto them and set them aside.   

While the vegetables are roasting, prepare the dressing by placing all of the dressing ingredients in a glass jar with a lid. Shake the jar and set the dressing aside. (The dressing can be made ahead of time and kept in the refrigerator.)

Next, mix the grains with the roasted and raw vegetables in a large mixing bowl. Mix them gently, reserving some vegetables and parsley for décor on top. Drizzle the salad with dressing and toss it gently. (Or, if you do not plan to serve the salad within an hour, refrigerate the dressing and toss it right before serving). 

Serve the freekeh/bulgar salad with lentil soup and/or pita bread. This salad can be served at room temperature or chilled. It is a suitable addition to a picnic basket.

Makes 6 to 8 servings