Freekeh (sometimes spelled frikeh) or farik ( ar, فريكة /

ALA-LC ALA-LC (American Library AssociationLibrary of Congress) is a set of standards for romanization, the representation of text in other writing systems using the Latin script. Applications The system is used to represent bibliographic information by ...

: ''farīkah''; pronounced ''free-kah'' /ˈfɹiːkə/) is a

cereal A cereal is any grass cultivated for the edible components of its grain (botanically, a type of fruit called a caryopsis), composed of the endosperm, germ, and bran. Cereal grain crops are grown in greater quantities and provide more foo ...

food made from green

durum wheat Durum wheat (), also called pasta wheat or macaroni wheat (''Triticum durum'' or ''Triticum turgidum'' subsp. ''durum''), is a tetraploid species of wheat. It is the second most cultivated species of wheat after common wheat, although it represen ...

(''Triticum turgidum'' var. durum) that is roasted and rubbed to create its flavour. It is an ancient dish derived from Levantine and North African cuisines, remaining popular in many countries of the eastern

Mediterranean Basin In biogeography, the Mediterranean Basin (; also known as the Mediterranean Region or sometimes Mediterranea) is the region of lands around the Mediterranean Sea that have mostly a Mediterranean climate, with mild to cool, rainy winters and w ...

, where durum wheat originated. The wheat is harvested while the grains are green and the seeds are still soft; it is then piled and sun-dried. The piles are carefully set on fire such that only the straw and chaff burn. Under these conditions, the high moisture content of the seeds prevents them from burning. The roasted wheat is then threshed and sun-dried to achieve a uniform flavour, texture, and colour. This threshing or rubbing process of the grains gives this food its name, ''farīk'' or "rubbed". Finally, the seeds are cracked into smaller pieces that resemble green

bulgur Bulgur (from tr, bulgur, itself from fa, بلغور, bolġur (bolghur)/balġur (balghur), groats ), also riffoth (from biblical he, ריפות, riffoth) and burghul (from ar, برغل, burġul ), is a cracked wheat dish found ...

.“Freekeh - Farik - Green Wheat”
''Food History'',

Clifford A. Wright Clifford may refer to: People *Clifford (name), an English given name and surname, includes a list of people with that name *William Kingdon Clifford *Baron Clifford *Baron Clifford of Chudleigh *Baron de Clifford *Clifford baronets *Clifford fami ...

History

Freekeh is mentioned in an early thirteenth-century

Baghdad Baghdad (; ar, بَغْدَاد , ) is the capital of Iraq and the second-largest city in the Arab world after Cairo. It is located on the Tigris near the ruins of the ancient city of Babylon and the Sassanid Persian capital of Ctesipho ...

cookbook as ''farīkiyya''. In that recipe, meat is fried in oil and braised with water, salt, and cinnamon bark. Then, dried

coriander Coriander (;

is stirred in with young wheat ("freekeh") and is cooked. Finally, the meal is served with

cumin Cumin ( or , or Article title
) (''Cuminum cyminum'') is a

cinnamon Cinnamon is a spice obtained from the inner bark of several tree species from the genus '' Cinnamomum''. Cinnamon is used mainly as an aromatic condiment and flavouring additive in a wide variety of cuisines, sweet and savoury dishes, brea ...

, and fresh lamb tail fat.

Culinary

Egypt Egypt ( ar, مصر , ), officially the Arab Republic of Egypt, is a transcontinental country spanning the northeast corner of Africa and southwest corner of Asia via a land bridge formed by the Sinai Peninsula. It is bordered by the Med ...

, freekeh is served as ''ḥamām bi’l-ferīk'' (pigeon stuffed with green wheat). Freekeh is also prepared in Egypt with onion and tomato, and sometimes with chicken. ''Shūrbat farīk bi’l-mukh'' is a freekeh and bone marrow soup from Tunisia. , a green wheat

pilaf Pilaf ( US spelling) or pilau ( UK spelling) is a rice dish, or in some regions, a wheat dish, whose recipe usually involves cooking in stock or broth, adding spices, and other ingredients such as vegetables or meat, and employing some techn ...

dish with roasted lamb, spring peas, and pine nuts, comes from

Jordan Jordan ( ar, الأردن; tr. ' ), officially the Hashemite Kingdom of Jordan,; tr. ' is a country in Western Asia. It is situated at the crossroads of Asia, Africa, and Europe, within the Levant region, on the East Bank of the Jordan Ri ...

, and ''shūrba al-farīk'' is a Palestinian soup with green wheat and chicken. In Syria, freekeh usually is prepared with lamb, onion, butter, almonds, black pepper, cinnamon, cumin, and salt. In

Tunisia ) , image_map = Tunisia location (orthographic projection).svg , map_caption = Location of Tunisia in northern Africa , image_map2 = , capital = Tunis , largest_city = capital , ...

and

Algeria ) , image_map = Algeria (centered orthographic projection).svg , map_caption = , image_map2 = , capital = Algiers , coordinates = , largest_city = capital , religi ...

, freekeh is usually prepared as a main ingredient in a tomato-based soup called ''chorba't frik'', which is considered a traditional national dish. In

Turkey Turkey ( tr, Türkiye ), officially the Republic of Türkiye ( tr, Türkiye Cumhuriyeti, links=no ), is a list of transcontinental countries, transcontinental country located mainly on the Anatolia, Anatolian Peninsula in Western Asia, with ...

, freekeh is known as ''firik'', and a pilaf dish based on freekeh, called ''firik pilavı'', is found in traditional Southern

Anatolia Anatolia, tr, Anadolu Yarımadası), and the Anatolian plateau, also known as Asia Minor, is a large peninsula in Western Asia and the westernmost protrusion of the Asian continent. It constitutes the major part of modern-day Turkey. The r ...

n cuisine. It may be combined with

; legumes such as

chickpeas The chickpea or chick pea (''Cicer arietinum'') is an annual legume of the family Fabaceae, subfamily Faboideae. Its different types are variously known as gram" or Bengal gram, garbanzo or garbanzo bean, or Egyptian pea. Chickpea seeds are hi ...

and various herbs and spices, and sometimes meat, may be added. With the influx of millions of Syrian refugees since 2011, ''firik'' is available in markets all over Turkey. In Palestine, a variety of freekeh pilaf is made with lamb, onion, olive oil, raisins, dried cherry plums, almonds, pine nuts, black pepper, cinnamon, cumin, and salt. as well as in a soup along with chickpeas and meat (beef or chicken).

Nutritional value

Freekeh is comparable in nutritional content to other

cereal grain A cereal is any grass cultivated for the edible components of its grain (botanically, a type of fruit called a caryopsis), composed of the endosperm, germ, and bran. Cereal grain crops are grown in greater quantities and provide more food ...

s, especially

, from which it is derived, depending on the durum

cultivar A cultivar is a type of cultivated plant that people have selected for desired traits and when propagated retain those traits. Methods used to propagate cultivars include: division, root and stem cuttings, offsets, grafting, tissue culture ...

. Durum is notable for its high content of

protein Proteins are large biomolecules and macromolecules that comprise one or more long chains of amino acid residues. Proteins perform a vast array of functions within organisms, including catalysing metabolic reactions, DNA replication, respon ...

(20% or more of the

Daily Value The Reference Daily Intake (RDI) used in nutrition labeling on food and dietary supplement products in the U.S. and Canada is the daily intake level of a nutrient that is considered to be sufficient to meet the requirements of 97–98% of health ...

, DV),

dietary fiber Dietary fiber (in British English fibre) or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibers are diverse in chemical composition, and can be grouped generally by th ...

B vitamins B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism and synthesis of red blood cells. Though these vitamins share similar names (B1, B2, B3, etc.), they are chemically distinct compounds that often coexis ...

, and several dietary minerals, especially

manganese Manganese is a chemical element with the symbol Mn and atomic number 25. It is a hard, brittle, silvery metal, often found in minerals in combination with iron. Manganese is a transition metal with a multifaceted array of industrial alloy u ...

(143% DV) (table). Before roasting, freekeh is 11% water, 71%

carbohydrates In organic chemistry, a carbohydrate () is a biomolecule consisting of carbon (C), hydrogen (H) and oxygen (O) atoms, usually with a hydrogen–oxygen atom ratio of 2:1 (as in water) and thus with the empirical formula (where ''m'' may or may ...

, 2.5% fat, and 14% protein. Freekeh's glycemic index is low, making it a healthy alternative to foods such as baked potatoes and white bread.

References

{{Cuisine of Lebanon Arab cuisine Lebanese cuisine Levantine cuisine Jordanian cuisine Palestinian cuisine Egyptian cuisine Syrian cuisine Israeli cuisine North African cuisine Ancient dishes Bulgur dishes Middle Eastern cuisine

History

Culinary

Nutritional value

See also

References