Freekeh ~ Super Grains

This is a cereal food made from green wheat that goes through a roasting process in its production.

This Arabic super grain is a low-carb form of ancient wheat.

That has up to four times more fiber than brown rice.

The wheat is harvested while the grains are yellow and the seeds are still soft.

It is then piled and sun-dried.

The piles are then carefully set on fire so only the straw and chaff burn and not the seeds.

It's the high moisture content of the seeds that prevents them from burning.

The now roasted wheat undergoes further thrashing and sun-drying to make the flavor, texture, and color uniform.

It's this thrashing or rubbing process of the grains that gives this food its name, farīk or “rubbed”.

The seeds are now cracked into smaller pieces so they look like a green bulgur.

They contain more vitamins and minerals, such as immune-boosting selenium, than other grains.

This super grain has several nutritional attributes that are superior to comparable cereal foods.

Many of us consider it a super food.

This super grain is higher in protein compared to couscous and appreciably higher compared to white rice.

It compares well to other healthy grains such as quinoa and farro.

This cereal grain has at least four times as much fiber as some other comparable grains, and consists mostly of insoluble fiber.

It also has a low glycemic index so it's suitable for managing diabetes.

Once in your stomach, it acts as a pre-biotic, stimulating the growth of healthy bacteria that aid digestion.

Health Benefits:

Low carbohydrates and high in fiber.

Up to four times the fiber of brown rice.

Acts as a pre-biotic, fueling the growth of healthy bacteria in our digestive tract.

Low GI food with excellent insulin response.

Good for preventing and managing diabetes.

Rich in lutein and zeaxathin.

Which are important phytonutrients for eye health.

And implicated in the prevention of age-related mascular degeneration.

It's associated with diminishing the risk of developing colorectal cancer and diverticulitis.

Beneficial for preventing constipation and managing Irritable Bowel Syndrome.

Look for it in Middle Eastern markets or natural-food stores.

Freekeh, Radish and Mung Bean Salad


1/4 c. uncooked Freekeh

6 Small Radishes

3 c. Mixed Lettuce

1/4 Red Onion

1/4 Red Capsicum

2 Tbs. Mung Bean Sprouts

2 Small Baby Beetroots

4 Cherry Tomatoes

1/4 tsp. Oregano (If desired)

1/4 c. Cucumber


Boil 3/4 cups of water in a saucepan.

Add the 1/4 cup of super grains.

They'll be done when all the water has been absorbed.

Cut up all the vegetables and combine in a bowl.

Stir the oregano into the cooked grains if desired and then mix into the salad.

Top with the mung bean sprouts and serve.


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