Freekeh is a green wheat that has become very popular in recent years, thanks to its incredible nutritional properties and its use in cooking. So much so that today it plays a prominent role in many homes.
It is giving a lot to talk about. They say that it is the fashionable food and that it has dethroned quinoa because it provides a large amount of nutrients. Although it has been consumed in the Middle West for thousands of years, it is now imposed by the West, thanks to its rich properties.
When we refer to freekeh we are talking about wheat harvested before the time, also known as green wheat.
A study by a Jordanian university indicates that the nutritional composition of this cereal establishes that it has 77% carbohydrates, 12.7% protein, 16.5% dietary fiber and small amounts of vitamin A, B1, B2, C and E “. Learn what freekeh is and what it brings.
The many properties of freekeh
Rich in fiber
It is considered a fashionable superfood because it offers a variety of properties for the body. For example, it has a large amount of fiber, which makes it excellent for the body to work wonderfully.
Freekeh has 16 grams of fiber per 100 grams, while brown rice only 4 grams and quinoa 5 grams.
The fact that it has a lot of fiber is also good for regulating the intestine, satiating the stomach, and being able to include it in all kinds of diets, especially those created to lose weight.
Low fat
This grain is also low in fat. Specifically, it provides only 2.5% unsaturated fat compared to the 4% provided by quinoa. This positions it as a perfect food for lunch and dinner, and very good for health.
Low glycemic index
Thanks to fiber and its high protein content, freekeh helps maintain a low glycemic index. Well, thanks to freekeh, the entry of glucose into our body is slow, and therefore it is beneficial for those who have diabetes.
Large amount of minerals and vitamins
Regarding the amount of vitamins and minerals it has, we can mention that freekeh is an important source of selenium, magnesium and zinc, and this provides a large number of defenses in the body.
Protein
In addition, it has all the essential amino acids, that is, those that the body is not able to synthesize naturally.
Vitality
It also strengthens the defense system, a fact that enhances the growth of hair and nails, and gives us vitality in the body and organism, in a general way.
Your consumption
Being a cereal, it is good, and nutritionists recommend a consumption of between 4 and 6 servings of cereals a day. It should be noted that freekeh contains gluten, and although it is harvested before maturing, it is not suitable for celiacs.
When there is a pathology, it is better for the doctor to determine what can be eaten, depending on the characteristics of each person.
What are the uses of freekeh in the kitchen?
It is a very versatile product that, in the same way as rice, couscous or quinoa, can be eaten as lunch, dinner, in summer lightly or in winter mixed with warmer dishes.
It is also delicious as a dessert, as it can accompany fruits and yogurt, thus replacing some cereals that perhaps have too much fat and sugar content.
It is easy to make, comfortable to eat and can be combined with many other foods. It can be taken in grain. In this case, it cooks quickly, by cooking for about 15 minutes. While we can also find it in the form of cut grain, and even ground, that is, in the form of flour. Its flavor is remarkably herbal and gives off smoky notes.
Freekeh salad recipe
Ingredients:
- Tomato
- Onion
- Cucumber
- 1 cup freekeh
- Peppermint and other herbs
Making the freekeh salad:
- Boil the freekeh in two cups of liquid, then chop the tomato and onion along with the mint and herb, such as parsley.
- We wait for about 15 min and we see that the freekeh cooking is optimal; the grain should not stick.
- Then we mix the freekeh with the rest of the ingredients. We add olive oil or other dressings.
In salad it is better to eat cold, especially when the heat begins to tighten.
