Lebanese Freekeh Soup Recipe with Chicken by Zaatar and Zaytoun (2024)

FAQs

What is freekeh soup made of? ›

The ingredients used in this soup are very simple, ranging from onions, chicken breast, chicken Bullion powder, peppers, spices, and of course, freekeh. For the Love of Freekeh Soup!

Meaning of freekeh in English

a grain food made from a type of green (= not ripe) wheat that has been cooked in fire and broken up into smaller pieces: Bring the chicken stock to the boil and slowly add the freekeh, stirring constantly.

For cracked freekeh, use one part freekeh to three parts liquid. Rinse before adding to boiling salted water or stock. Return to the boil, cover and simmer for 15-20 mins or until tender. Wholegrain freekeh needs more water and a longer cooking time, 35-45 mins or until tender.

Cooked freekeh keeps well in the refrigerator in an airtight container for three days (or freeze for up to six months). Dried freekeh can be stored in an unopened package in a cool, dry pantry for about three months. Once opened, your best bet for keeping dry freekeh fresh is storing it in your freezer.

Freekeh (sometimes spelled frikeh) or farik (Arabic: فريكة / ALA-LC: farīkah; pronounced free-kah /ˈfɹiːkə/) is a cereal food made from green durum wheat (Triticum turgidum var. durum) that is roasted and rubbed to create its flavour.

Freekeh is a traditional Middle Eastern dish consisting mostly of specially roasted green wheat. It is believed to have high fibre content as compared to other grains. The literature is full of cases of small bowel obstruction due to phytobezoars composed of various indigestible food particles.

Is Freekeh healthier than rice? Nutritionally speaking Freekeh is superior to rice. Compared to brown rice, freekeh has less calories, twice the amount of protein, close to four times the amount of fibre, less carbohydrates and fat, as well as three times more iron than brown rice.

A 1/4-cup (40-gram) serving of uncooked freekeh contains the following nutrients ( 2 ): Calories: 141. Carbs: 24 grams. Protein: 5 grams.

When it comes to nutrition, there's no question that supergrain freekeh has the upper hand over many other grains, like farro, millet, and bulgar. It even dominates quinoa!

Soaking freekeh overnight shortens the cook time by about 10 minutes and softens the bran, which can help with digestibility, but it's not necessary for a good-tasting final product.

Is freekeh high in sugar? ›

For people who are at risk of developing type 2 diabetes or are managing this condition with diet, Freekeh is an excellent grain to include in the diet. It ranks low on the glycaemic index, at just 43, meaning it is slowly absorbed into the bloodstream and prevents blood glucose levels from rising too quickly.

Helps with Weight Control

Since freekeh is high-protein food and high-fiber food, it may provide more satiety when eating it with your meal. Freekeh actually contains three times more fiber than brown rice. A diet rich in fiber may contribute to lower body weight by helping you feel full.

Freekeh, a Levantine Ancient Grain, is wheat that has been harvested while young and green. After being roasted over an open fire, its straw and chaff are burned and rubbed off. In fact, "freekeh" is derived from the Arabic word for "to rub."

How much water do you need to cook freekeh? Different brands of freekeh will suggest different ratios of freekeh to water, and, like rice, there are a few different ways to cook freekeh (boil, absorption etc.). However, the general rule is 1 part freekeh to 2 or 2 1/2 parts water.

Cracked freekeh will last for just a few months in your pantry, and should be stored in the fridge or freezer if you want to keep it for longer than that. Once cooked, store it in an airtight container in the refrigerator for up to 3 days.

This ancient grain is also packed with iron, calcium and zinc. When compared to brown rice, it is thought to contain 3 times the amount of protein and twice the amount of fiber. Freekeh also has a low glycemic index, which means that carbohydrates release quite slowly compared to baked potatoes and white bread.

Freekeh is especially high in manganese, a mineral involved in bone formation and immune health ( 3 ). It also contains phosphorus, which is a key component of the bones and teeth. It's also required for energy production ( 4 ). Plus, it's a good source of magnesium.

Here is everything you need to know about freekeh, a Mediterranean super grain with a delicious nutty, slightly smoky flavor. Plus, how to cook freekeh perfectly every time. Freekeh may sound new to you, but like barley and farro, this nutritious wholegrain has been part of the Mediterranean diet for centuries!

Freekeh is low in fat and high in protein and fiber. Serving for serving, it has more protein and fiber than quinoa. A 1 cup serving of freekeh has 16 grams of fiber and 24 grams of protein, versus 3 grams of fiber and 4 grams of protein in the same amount of quinoa. Both fiber.