Product Snapshot – Cracked Freekeh

How It’s Used:

Cracked freekeh is incredibly versatile, with a nutty and smoky flavour. It is often used in –

• Grain Bowls
• Pilafs and side dishes
• Stir-fries
• Soups and Stews
• Salads

Nutrition Highlights:

Cracked freekeh is known for being –

• High in fiber
• High in protein (compared to many grains)
• Rich in minerals like iron, magnesium and zinc
• Low on the glycemic index
• Can be used as a wholesome alternative to some pastas

Basic Cooking Method:

1. 1. Rinse cracked freekeh in cold water.
2. 2. Combine 1 cup of freekeh and 2 1/2 cups water or broth.
3. 3. Add a pinch of salt.
4. 4. Bring to a boil, then simmer 15-20 minutes until tender.
5. 5. Fluff with a fork.

Serves: 4 people

Time: 25 minutes total

Ingredients:

• 1 cup cracked freekeh, rinsed
• 2 1/2 cups vegetable or chicken broth (or water)
• 1 tbsp olive oil or butter
• 1 small onion, finely copped
• 1-2 cloves of garlic, minced
• 1 tsp ground cumin
• 1/2 tsp ground coriander (optional)
• Juice and zest 1 lemon
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped (optional)
• Salt and pepper, to taste

Instructions:

1. 1. Sauté aromatics:
   • Heat olive oil in a saucepan over medium heat
   • Add the chopped onion and cook until soft (about 5 minutes)
   • Stir in garlic, cumin and coriander for 30 seconds until fragrant
2. 2. Add freekeh:
   • Add the rinsed cracked freekeh and stir to coat the grains in the oil and spices
3. 3. Add liquid and simmer:
   • Pour in the broth (or water), add a pinch of salt, bring to a boil, then reduce to a simmer
   • Cover and cook 15-20 minutes, until the liquid is absorbed and the grains are tender
4. 4. Fluff and season:
   • Remove from heat and fluff with a fork
   • Add lemon juice, lemon zest, parsley, mint and black pepper
   • Taste and adjust seasoning
5. 5. Serve:
   • Serve as a warm side dish, or turn into a meal with roasted vegetables, grilled chicken or fish, or even crumbled feta