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Get Acquainted with Freekeh

By Amanda Turner MS, RD |March 14, 2016

Freekeh? Did you spell that right?

Yes, freekeh is a whole wheat that is typically used in Middle Eastern and North African cuisines. Since it is a wheat product, freekeh does contain gluten and is NOT a friendly grain for individuals with celiac disease. Freekeh can be used in place of rice, bulgar, quinoa. . . basically as a replacement for any whole grain. As for nutrition content, you’ll find that freekeh contains the same nutrition as most whole wheats. A one cup cooked serving (a 2 oz dry portion) contains 150 calories, 30g carbohydrate, 6g fiber, and 6g protein. This is very similar to quinoa’s nutrition profile, touted as being high in protein. But yes, whole wheat is also higher in protein than most grains! Try making it the base of your stir fry instead of brown rice to increase the protein and fiber content of your meal.

Try freekeh recipes here:

http://www.foodandnutrition.org/Blog/The-Cutting-Board/June-2015/Freekeh-with-Black-Beans-and-Avocado-Dressing/
http://cookieandkate.com/2014/roasted-cauliflower-freekeh-tahini-sauce/
http://cooking.nytimes.com/recipes/1017122-freekeh-chickpea-and-herb-salad