Freekeh: The Ancient Supergrain You Should Be Eating


In the realm of wholesome nutrition, ancient grains have resurrected as modern-day superfoods. Among them, Freekeh, a traditional staple in Middle Eastern cuisine, emerges with a rich lineage of nourishment and health benefits. Originating over four thousand years ago, this supergrain has braved through centuries, offering a robust nutritional profile to different civilizations. Today, amidst the Australian waves of health-conscious trends, Freekeh finds its rightful place. This article divulges into the essence of Freekeh, exploring its nutritional bounty, health benefits, and culinary versatility that make it a worthy addition to the Australian diet.

Historical Roots:

Freekeh, pronounced as ‘free-kah’, is derived from the Arabic word “farik”, translating to ‘rubbed’. This ancient grain is harvested while young and green. Post-harvest, it undergoes a roasting process which imparts a unique smoky flavour and retains a majority of its nutritional virtues.

Benefits of Freekeh

Freekeh is one of the most nutritious ancient grains around, rivalling many whole grain favourites like quinoa, brown rice, and oats in the nutrition stakes. Adding this ancient grain to meals to reap its benefits is easy, with cooked freekeh popular as a side dish with Middle Eastern fare or adding 1 cup to salads, porridge, or as a base for poke bowls.

Muscle Might: Delve into a protein-rich treasure with Freekeh. Clocking nearly 15g of protein per 100g, it’s a robust choice for those on a quest for high-protein nourishments. Specifically, it’s the amino acid glutamic acid, present in a generous proportion of approximately 2g per serving, that steals the spotlight. This amino acid is key to synthesising glutamine, a crux for amplifying strength and endurance. Additionally, is a good source of essential minerals like magnesium, zinc, and iron, Freekeh supports various physiological functions.

Nutrients per serving ( about 3/4 cup cooked )


Digestive Harmony: Bid adieu to digestive woes with Freekeh’s rich fibre content of around 13g per 100g. This dietary fibre plays the role of a gentle custodian to your digestive tract, adding the much-needed bulk to ensure smooth operations.

Prebiotic Perks: Freekeh extends a friendly hand to your gut flora. It’s a source of prebiotics, known allies to the beneficial bacteria residing in your intestines. For those battling IBS, incorporating foods like Freekeh that are endowed with prebiotics could be a step towards alleviating the symptoms, as supported by certain studies.

Weight Wellness: Embrace a fulfilling meal with Freekeh and stride towards healthy weight management. Its high quotient of protein and fibre not only caters to satiety but stands a notch above when compared to other whole grains. The comparison rings true; Freekeh outshines both brown rice and quinoa in terms of fibre and protein content, making it a commendable ally in your weight wellness journey. With a low GI, Freekeh assists in managing blood sugar levels, making it a wise choice for individuals with diabetes.

Why Choose Freekeh Over Quinoa?

When it comes to selecting grains that are both nutritious and satisfying, the choice often narrows down to popular picks like quinoa and emerging stars like Freekeh. Here’s a breakdown of why you might tilt towards Freekeh when pitted against quinoa:

Nutritional Edge:

Protein Content: Although quinoa is well-regarded for its protein content, Freekeh holds its own by providing a substantial amount of protein, essential for muscle repair and growth.

Fibre Galore: Freekeh triumphs with its higher fibre content per serving, promoting better digestive health and a prolonged sense of fullness which can be beneficial in weight management.

Mineral Rich: Freekeh is a treasure trove of essential minerals such as magnesium, zinc, and iron, playing a pivotal role in several physiological functions.

Culinary Distinction:

Texture and Flavour: Freekeh brings a unique smoky flavour and a robust texture to the table, diverging from the softer and nuttier profile of quinoa. Its distinctive taste and hearty texture hold up admirably in a plethora of dishes, including salads, soups, and stews.

Versatility: The culinary versatility of Freekeh is commendable. Its ability to meld into various cuisines and dishes makes it a versatile choice for the modern-day gourmet.

Ecological Footprint:

Water Usage: Freekeh, being a young green wheat, tends to have a lower water footprint compared to quinoa. Its cultivation can be more sustainable, especially in regions where water resources are scarce.

Local Production: With an increasing availability of locally grown Freekeh in Australia, opting for this ancient grain can also mean supporting local farmers and reducing the carbon footprint associated with the transportation of quinoa from South America.

Cost Effectiveness:

Price Point: Often, Freekeh comes at a more economical price point compared to quinoa, making it a budget-friendly choice for households looking to economize without compromising on nutrition.

Cultural Resonance:

Historical Significance: Embracing Freekeh can also be a nod to the ancient culinary traditions and the rich food heritage of the Middle East, adding a layer of cultural richness to modern Australian cuisine.

Choosing between Freekeh and quinoa ultimately hinges on personal preferences, nutritional goals, and ecological considerations. However, the above facets provide a compelling narrative for integrating Freekeh into your diet, making it not just a choice of grain, but a choice laden with health, culinary, and environmental boons.

Freekeh cooking

How to Cook Freekeh:

Basic Preparation:

Rinse: Begin by thoroughly rinsing 1 cup of Freekeh under cold water to remove any residual dirt or debris.

Boil: Transfer the rinsed Freekeh to a pot and add 2.5 cups of water or broth for enhanced flavour.

Simmer: Bring the mixture to a boil, then reduce the heat and let it simmer for about 20-25 minutes until the grains are tender yet chewy.

Drain: If there’s excess water, drain it off, and allow the Freekeh to sit covered for 5 minutes before fluffing it with a fork.


Freekeh can be cooked in a variety of ways – on the stovetop, in a rice cooker, or even an instant pot, adjusting water and cooking time accordingly.

Flavour Enhancements:

Experiment with different herbs, spices, and cooking liquids to discover the diverse taste profiles Freekeh can adopt.


The narrative of Freekeh extends beyond just a historical grain. Its nutritional affluence and health-promoting attributes, coupled with culinary flexibility, make it an invaluable food choice. As Australians continue to traverse the path of healthful eating, embracing Freekeh could be a step towards a nourishing, balanced diet.

Frequently Asked Questions:

Q. What is the origin of Freekeh?

A. Freekeh has Middle Eastern roots, dating back over four thousand years.

Q. How does Freekeh compare to other grains in terms of protein content?

A. Freekeh has a higher protein content compared to many common grains, making it a superior choice for protein intake.

Q. Is Freekeh suitable for individuals with diabetes?

A. Yes, due to its low Glycemic Index, Freekeh can be a suitable part of a diet for individuals with diabetes.

Q. How can Freekeh contribute to weight management?

A. The high fibre content in Freekeh promotes satiety, which can aid in weight management.

Q. Can Freekeh be used as a substitute for rice?

A. Absolutely, Freekeh’s unique texture and flavour make it a delightful substitute for rice in many dishes.

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