Connie  |  Sep 16, 2019

This is a flavorful dish made of grains called Freekeh. A green, unripe wheat grain which is roasted or smoked and then polished to remove the shells. It has a wonderfully nutty and smoky flavor and has been eaten in Syria, Palestine and Jordanian for centuries. An excellent addition to soups and stews or salads, freekeh can be cooked like rice or barley and works well as a stuffing.

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Freekeh was reportedly discovered ages ago by accident when soldiers in the Eastern Mediterranean tried to ruin the crop by setting fire to wheat fields.  In trying to salvage what they could, the locals discovered that if the burnt shells were removed, delicious green grains were revealed. 

Interesting nutrition tip: Freekeh has double the amount of protein compared to  brown rice and quinoa and nearly three times as much fiber as quinoa. It is also a source of calcium potassium, iron and zinc. So all in all a wonderfully nutrient dense grain.

I bought Freekeh from the guys at www.ConflictFood.com who create direct and fair trade with small farmers in conflict regions with the goal to decrease poverty and give the farmers new perspectives. 


Ingredients: ( for 2)

140g cracked freekeh, washed and soaked for about 15 mins (soak while onions are cooking)

1 big onion, peeled and finely diced

2 tbsp olive oil


¼ tsp. ground cinnamon

¼ tsp. allspice (Piment)

250ml vegetable bouillon (good quality)

A mix of chopped fresh herbs: parsley, coriander, mint  (about 25g in total)

Roughly chopped walnuts or Toasted pine nuts

Yoghurt sauce:

100ml full fat yoghurt

Juice of ½ lemon and it’s zest

1 small garlic clove pressed 


1.Sauté onions in olive oil over medium heat for about 15mins until the onions are soft and brown

2.Add freekeh, spices, bouillon, salt and pepper to taste. Cover and reduce heat to a minimum but so that it simmers (=a very soft boil). After about 15mins, remove from the heat, at this stage the freekeh should be soft but still have a bite. Then leave it sit for another 5 mins, just before you remove the lid and let it cool out a bit.

3.Mix yoghurt with lemon zest, juice, garlic and salt to tasteToast the pine nuts (if using) over medium heat until they are golden

4.Mix the spices into the warm (not hot) freekeh. Spoon on a platter and serve with yoghurt and sprinkle the nuts over it.

 Tip:  Serve with some seasonal oven roasted vegetables (e.g. carrots, zucchini) or a side salad.



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