Freekeh facts for kids
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| Course | Main |
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| Place of origin | Levant |
| Main ingredients | Green durum wheat |
Freekeh (also spelled frikeh) or farik is a special grain food. It's made from green durum wheat. This wheat is roasted and then rubbed to give it a unique flavor.
Freekeh is a very old dish. It comes from the Levant and North Africa. These areas are near the eastern Mediterranean. Durum wheat first grew in this region.
To make freekeh, wheat is picked when the grains are still green and soft. Then, it's piled up and dried in the sun. The piles are carefully set on fire. Only the straw and outer layers burn away. The green seeds inside don't burn because they have a lot of moisture.
After roasting, the wheat is threshed. This means it's rubbed to remove any remaining bits. This rubbing process gives the food its name, farīk, which means "rubbed." Finally, the seeds are cracked into smaller pieces. They look a bit like green bulgur.
Contents
History of Freekeh
Freekeh has been around for a long time. It is mentioned in a cookbook from Baghdad written in the early 1200s. This old recipe describes how to make a dish called farīkiyya.
In this recipe, meat was first fried in oil. Then it was cooked slowly with water, salt, and cinnamon bark. Dried coriander was added with the young wheat, or "freekeh." The dish was then cooked until ready. It was served with spices like cumin and cinnamon, and fresh lamb fat.
How Freekeh is Eaten Around the World
Freekeh is a popular food in many countries. People enjoy it in different ways.
Freekeh in Egypt
In Egypt, freekeh is often served as ḥamām bi’l-ferīk. This is a dish of pigeon stuffed with the green wheat. Egyptians also prepare freekeh with onion and tomato. Sometimes, they add chicken to it.
Freekeh in Tunisia and Algeria
In Tunisia, you might find Shūrbat farīk bi’l-mukh. This is a soup made with freekeh and bone marrow. In both Tunisia and Algeria, freekeh is a main ingredient in a tomato-based soup. This soup is called chorba't frik. It is considered a traditional national dish in these countries.
Freekeh in Jordan and Palestine
Jordan has a dish called Freeket lahma. This is a green wheat pilaf with roasted lamb, spring peas, and pine nuts. In Palestine, people make shūrba al-farīk. This is a soup with green wheat and chicken.
Freekeh in Syria
In Syria, freekeh is usually cooked with lamb. Other ingredients often include onion, butter, almonds, black pepper, cinnamon, cumin, and salt.
Freekeh in Turkey
In Turkey, freekeh is known as firik. A pilaf dish made with freekeh is called firik pilavı. This dish is part of traditional Southern Anatolian cooking. It can be mixed with bulgur. People might also add chickpeas, different herbs, spices, and sometimes meat. Since 2011, many Syrian refugees have come to Turkey. Because of this, firik is now easy to find in markets all over Turkey.
Nutritional Benefits of Freekeh
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 1,418 kJ (339 kcal) |
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71 g
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2.5 g
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Protein
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14 g
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| Vitamins | Quantity
%DV†
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| Thiamine (B1) |
37%
0.42 mg |
| Riboflavin (B2) |
10%
0.12 mg |
| Niacin (B3) |
42%
6.7 mg |
| Pantothenic acid (B5) |
19%
0.94 mg |
| Vitamin B6 |
32%
0.42 mg |
| Folate (B9) |
11%
43 μg |
| Minerals | Quantity
%DV†
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| Calcium |
3%
34 mg |
| Iron |
27%
3.5 mg |
| Magnesium |
41%
144 mg |
| Manganese |
143%
3.0 mg |
| Phosphorus |
73%
508 mg |
| Potassium |
14%
431 mg |
| Sodium |
0%
2 mg |
| Zinc |
44%
4.2 mg |
| Other constituents | Quantity |
| selenium | 89 ug |
| water | 11 g |
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Link to Full USDA Database
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| †Percentages estimated using US recommendations for adults. | |
Freekeh is very good for you. It has similar nutrients to other cereal grains. This is especially true for durum wheat, which it comes from. Durum wheat is known for having a lot of protein. It also has plenty of dietary fiber.
Freekeh is rich in B vitamins and several important dietary minerals. For example, it has a lot of manganese. Before it's roasted, freekeh is about 11% water. It is also 71% carbohydrates, 2.5% fat, and 14% protein. Freekeh has a low glycemic index. This means it's a healthy choice compared to foods like baked potatoes or white bread.
See also
In Spanish: Frike para niños
