Freekeh Pilaf


Freekeh Pilaf - www.madelinelu.com

Have you heard of freekeh yet? It is wheat, but it's wheat that has been harvested when it's still young and green, and then it gets roasted. If you are concerned with your weight, digestive-health or immunity, then why not trying to eat some freekeh. Its benefit include:

  • high fiber - four times the fiber of brown rice
  • low GI - helps to prevent diabetes
  • high in protein content
  • low in available carbs
  • high in calcium for bone health
  • rich in lutein - important for eye health
  • rich in prebiotic properties - important for fueling the growth of healthy bacteria

(Studies undertaken by CSIRO, Australian Government Analytical Labs (AGAL), the University of Adalaide and Finders Medical Centre)

Considering freekeh's origin in Egypt and Middle East, I thought the best way to eat it is to make a freekeh pilaf. I used many spices, such as cinnamon, nutmeg, clove, and coriander in this dish. I think the earthy flavor and slightly coarse texture of fresh go particularly well with these sweet spices. 

So let's get some freekeh and start cooking, shall we?

 

What you’ll need:

1 small onions, thinly sliced

3 tbsp Olive Oil

125g freekeh

1/4 tsp ground cinnamon

1/4 tsp ground nutmeg

1/4 tsp ground coriander

1/4 tsp ground clove

270ml good-quality vegetable stock

10g coriander, finely chopped

1/2 cup frozen peas, thawed

1/4 cup of pomegranate seeds

2 fresh dates, chopped small

2 tbsp pine nut toasted and roughly broken

Salt and black pepper

 

How it’s made:

1. Soak the freekeh in cold water for 5 minutes. Drain in a sieve and rinse thoroughly under cold running water. Drain well.

2. Place the onions, olive oil in a large heavy-based pot and sauté on medium heat, stirring occasionally, for 10 minutes or until the onion is soft and brown.

3. Add the freekeh and spices to the onions, followed by the stock and some salt and pepper. Stir well. Bring to the boil, then cover, reduce the heat to a bare minimum and leave to simmer for 30 minutes.

4. Remove the pan from the heat, add thawed peas and dates, stir a bit and leave it covered for 5 minutes. Remove the lid and leave to pilaf to cool down a little, about another 5 minutes.

5. Spoon pilaf onto serving dishes. On each portion, sprinkle with pine nuts and coriander and pomegranate seeds.

Freekeh Pilaf - www.madelinelu.com
Freekeh - www.madelinelu.com