Whole Grains from the Middle East – Freekah

Years ago I read about green wheat – freekah in one of Paula Wolfert's cookbooks. It sounded interesting, but I didn’t go out of my way to find it in the US. Years later, after I moved to Israel, my friend Sophie called me. Her son bought freekah at an Arab market in Haifa and she wanted to know how to cook it. A few months ago she told me that freekah was now sold at the upscale natural food store near her house in Tel Aviv. Another ethnic food that's become a "health food"!

Freekah is young, green durum wheat that's processed by burning. The chaff is scorched, making the grain easier to remove. It's got an almost wild, grassy smoked taste and a haunting aroma.

Nutritionally, freekah is a winner. Compared to other grains, it's high in fiber, protein, calcium, iron and potassium. (This is according to the Australian Government Analytical Laboratories. A company there is marketing freekah.) It's also got a low glycemic index, so it's an especially good carbohydrate for diabetics.

I like to serve freekah as a side dish with roast chicken or turkey breast. For a lovely vegetarian grain salad, cool the pilaf and add fresh parsley, mint and/or coriander. To avoid rancidity, store raw freekah in your freezer.

Freekah Pilaf (Parve)

1 tablespoon olive oil

1 large onion, finely chopped

1 cup freekah, picked over and rinsed

½ teaspoon salt

½ teaspoon baharat *

1 ½ cups vegetable broth

Heat the olive oil in a saucepan and sauté the onion until it's soft and lightly brown.

While the onions are cooking, soak the freekah in water for about 5 minutes. Drain it well and add it to the onions, along with the salt and baharat. Cook it for a minute or two, while stirring. Add the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover and simmer for 15-20 minutes, or until the liquid is absorbed and the grains are cooked. Serve hot or at room temperature.

Makes 3 cups

* Baharat is a blend of spices used throughout the Middle East. In Israel, Pereg Gourmet sells a fine blend. I'm partial to the baharat (with a "bite") made by The Spice House in Milwaukee, a mix of black pepper, coriander, cumin, cloves, cinnamon, cardamom, paprika and chile peppers.

If you don't have access to store-bought baharat, make your own using either of these recipes:

Baharat Blend 1

2 tablespoons fresh ground black pepper
2 tablespoons paprika
2 tablespoons ground cumin
1 tablespoon ground coriander
1 tablespoon ground cloves
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
½ teaspoon ground cardamom

Baharat Blend 2

1 tablespoon ground cardamom
1 tablespoon ground ginger
1 tablespoon ground black pepper
1 tablespoon ground cinnamon
½ tablespoon ground allspice

½ tablespoon ground nutmeg