I recently bought some organic cracked freekeh that has been sitting in my pantry because I had no idea what to do with it. So what's a girl to do? I scoured Pinterest for inspiration (follow me on Pinterest here), and found exactly what I didn't know I was looking for!
Before we dive into the recipe, I wanted to give you a little background on this ancient grain that is budding it's way into today's health market.
What is Freekeh?
Freekeh is a young green wheat that has been toasted and cracked. It looks like a cross between barley and brown rice and has a distinctive, nutty taste.
The grain is a powerhouse of nutrients because of the way it is prepared. Drying and roasting the young moisture-laden grains retains the nutritive value and effectively captures them at their peak state. The whole process is natural, and no preservatives or additives are needed. While the term is associated with green wheat, freekeh is actually a process, and any grain picked when young and soft and roasted can be called as such.
According to food lore, freekeh’s fiery story dates back thousands of years to around 2,300 BC. Allegedly, a Middle Eastern village came under enemy attack and their crops of young, green wheat caught fire during the siege. The villagers ingeniously found they were able to salvage their food supply by rubbing away the burned chaff to reveal the roasted wheat kernels inside. This is what we know today as freekeh, which means “to rub” or “the rubbed one.”
Freekeh became common in Mediterranean and Middle Eastern cuisines and has long been part of the food culture in countries such as Jordan, Egypt, Lebanon and Syria. It’s also become extremely popular in Australia, where modern processing of Freekeh originated.
Health Benefits of Freekeh:
- High in protein - a half cup of freekeh has 11 g of protein, while providing zero cholesterol, saturated or trans fat.
- Good prebiotic effect with large numbers of biofidobacterial and lactobacilli
- Low Glycaemic Index with excellent insulin response. Wholegrain freekeh GI = 43
- Rich in Zeaxanthin and Lutein, which have been associated with the prevention of age-related macular degeneration. May also help promote eye health.
- High in fiber - 1/2 cup of freekeh provides 8 g of fiber which promotes digestive health, prevents the body from absorbing too much starch and sugar, lowers cholesterol, helps bowels pass quickly through the digestive track, and helps control blood sugar levels and prevent Type 2 diabetes. (According to the University of Maryland Medical Center, fiber may also help prevent various types of cancer, but further studies are needed to prove this. - Source).
- Full of essential nutrients such as selenium, potassium, and magnesium.
I originally found this recipe from Shape.com, and tweaked it quite a bit to fit into a meal that was clean and plant based. I did use olive oil in this recipe (which isn't exactly clean and something I usually stay away from). If you wish to avoid this, you can substitute white beans, veggie broth, or avocado in its place. Just make sure to thin it with water to get the correct consistency.
This recipe turned out better than I expected, and my 2 year old daughter even loved it! Although Nya was eating the cooked, unseasoned freekeh and raw asparagus as I was preparing it. She's my little eater...er, I mean helper!
It was delicious, incredibly filling, and extremely versatile. If you don't want to use freekeh, sub another grain instead. Quinoa, barley, rice, and farro would all work lovely in here. And don't have asparagus? Use broccoli, or any other veggie you wish. Or skip the veggie altogether since you're already adding greens to the pesto. Be flexible!
What you need:
For almond parsley pesto:
1/4 cup almonds
* 1/4 cup olive oil (See above note on substitutions)
2 cloves garlic
1 packed cup fresh parsley leaves
1 cup loosely packed greens of choice (I used spinach)
1/4 cup almond flour/meal
Pink Himalayan or sea salt
Freshly cracked black pepper
For asparagus and freekeh:
1 cup cracked freekeh
2 1/2 cups water or veggie broth
2 cloves diced or pressed garlic
1 bunch asparagus, cut into 1-inch pieces
Juice of 1 lemon
Pink Himalayan or sea salt
Freshly cracked black pepper
1/2 cup halved cherry tomatoes
What you do:
1. In food processor or blender, combine almonds, olive oil, and garlic. Pulse for 1 to 2 minutes until mixture resembles almond butter. Add parsley and greens and blend for another 2 minutes until smooth and bright green. (Add few teaspoons water if pesto is thick.) Add almond flour/meal and pulse for a few seconds to incorporate. Season with salt and pepper to taste. Set aside.
2. In a large saucepan, combine freekeh and veggie broth or water, and cook according to package directions. Remove from heat and let cool.
3. In a large skillet, water saute garlic and asparagus until just tender (about 3 minutes until bright green; do not over cook). Remove from heat and add lemon juice. Season with salt and pepper to taste.
4. Add freekeh and pesto to the asparagus, and toss. Taste and adjust salt and pepper as needed. Add cherry tomatoes. Serve warm or at room temperature. This dish is also great as a cold "salad", and it freezes well if you want to make extra to save for another night.
Enjoy!
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