Freekeh is an excellent source of fibers very important for the digestive system. It has been used in numerous recipes, traditional and “novel” ones. Freekeh chicken soup offers a number of benefits. It is a great source of proteins, fluids and minerals. It helps in boosting the immunity system and providing energy and nutrients to the body.
Region: Bednayel – Bekaa
Number of persons: 6 persons
Calories: 280 Calories/portion
Preparation Time: 90mns
1 cup of Freekeh
1 big onion, finely chopped
8-10 cups of chicken broth
1 tbsp. of vegetable oil
Salt and pepper to taste
Under running water, rinse the Freekeh to clean it from dust and debris
In a cooking pot, stir fry the onions in the vegetable oil until golden
Add the Freekeh and stir well then add the salt and pepper
Pour the chicken broth and leave on a low heat until it boils
After boiling, leave the soup to simmer on a low heat for around 30-35 minutes until the Freekeh is well cooked
Freekeh is the grain that everybody has been talking about lately, and which is expected to take quinoa’s spot around the world, making some people call it “the new quinoa”.
What is freekeh and what makes it so special?
Freekeh is young wheat that is harvested approximately one month and a half before it matures, between April and May, while the wheat is still green and milky; whereas wheat is harvested towards the end of June in Lebanon. Freekeh was discovered in the Middle East around 2300 B.C and has been consumed as a staple food in this region for centuries especially in Lebanon, Syria, Jordan, Palestine and Egypt. It has recently gained popularity worldwide for its distinctive flavor and nutritional benefits, making it available today in some restaurants and supermarkets in several countries such as Australia, the US, and different European countries.
The word Freekeh comes from the Arabic verb “Faraka” meaning to rub, and refers to a step in freekeh production when the wheat grains are rubbed to remove their shell.
When harvested, freekeh is tied into piles and left to dry in the sun for 3-4 hours. The piles are then roasted over an open wood or charcoal fire, on the ground, for 10-15 minutes and then stored in the shade for a couple of days. Straw and chaff that were burned during this process are rubbed off, and finally the grain is left to dry for 45 days and is checked for remaining impurities and debris before being ready to be stored and sold. The final product is a firm chewy grain with a smoky flavor that is loaded with nutritional benefits.
[quote]Harvesting wheat when still young and green, makes this grain higher in proteins, minerals and vitamins than the typically processed wheat, and three times richer in fibers and protein than brown rice[/quote]
Besides its high content in protein and fibers, which increases the feel of satiety for a longer period, freekeh is also a source of iron, calcium and zinc.
In Lebanon, freekeh is produced in the Bekaa valley and the South, from Arsal to Ein Ebel. During the past few years, the Lebanon Industry Value Chain Development (LIVCD) and its partners have been working with several farmer cooperatives in Lebanon to improve freekeh production by automating its production process in order to ensure a high-quality end product that meets the international food safety standards. The newly introduced “roasting machine” avoids contaminating freekeh with soil impurities or other contaminating agents that might jeopardize the safety of this food.
How to cook freekeh?
Freekeh can be cooked in different ways; it is basically used in many traditional Lebanese dishes with meat, chicken and vegetables and even in stuffing. To speed its cooking, freekeh is soaked in water overnight. Today, freekeh has been incorporated in different international salads, risotto and soups. Freekeh is also being included within fine and wedding buffets.
Famous Lebanese chefs are promoting this traditional grain around the world by twisting traditional recipes and even creating new dishes based on freekeh.
Why choose Freekeh over Quinoa:
Some of the reasons why we should as Lebanese, and people living in the Middle East, consume more freekeh than Quinoa are related to the facts that freekeh is
Locally produced and hence helps sustain a diverse food system and biodiversity, while supporting local farmers
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