Freekeh
Freekeh, gosh this
is fabulously good for you! Three times the fibre of brown rice, packed full of
vitamins and minerals, very filling so great for a diet and low in gluten as
the grains are harvested before this develops. Where has this been lurking for
all these years!
Well used in the
Middle East, especially in Egypt and Lebanon, with recipes dating back
thousands of years.
Freekeh or Farikah
is a roasted green wheat with a nutty slightly smoky flavour. It is harvested from immature grains of
wheat, which are carefully set alight to remove the outside husks, hence the
smoky flavour. Further thrashing and sun drying makes the colour uniform, it is
then cracked and the final product resembles a green bulgur.
Some of the top UK chefs
have been using it for some time, Ottolengi has a great recipe in his new book
Plenty, and Sam and Sam Clarke from Moro are serving a delicious version at
their restaurant.
The smoky flavours
of freekeh call for stronger seasonings; cinnamon, cardamom and fresh coriander
are all good. It can be made into a pilaf, used as a stuffing, or makes a great
accompaniment to grilled meats.
Please find below
Maroque's freekeh pilaf, an adaptation of an Ottolengi's recipe, but with a bit
more kick. This can be served with grilled chicken kebabs or served at room
temperature with any barbecue dish. A garlicky yoghurt makes a great
accompaniment!
Spiced Freekeh Pilaf
Serve with chicken
kebabs, and garlicky yoghurt
Serves 2 to 4
2 onions thinly
sliced
25g butter
1 tbsp olive oil, plus extra to finish
150g freekeh
1/4 tsp cinnamon
1/4 tsp ground cardamom
1/2 tsp or 1 dried red chilli, chopped
270ml of strong vegetable stock
10g parsley, finely chopped
10g mint, finely chopped
10g fresh coriander, finely chopped
Salt and black pepper
1. Place the onions, butter and olive oil in a large, heavy based saucepan and cook gently until onions are soft and brown.
25g butter
1 tbsp olive oil, plus extra to finish
150g freekeh
1/4 tsp cinnamon
1/4 tsp ground cardamom
1/2 tsp or 1 dried red chilli, chopped
270ml of strong vegetable stock
10g parsley, finely chopped
10g mint, finely chopped
10g fresh coriander, finely chopped
Salt and black pepper
1. Place the onions, butter and olive oil in a large, heavy based saucepan and cook gently until onions are soft and brown.
2. While the onions
are cooking, soak the freekeh in cold water for 5 minutes. Drain in a sieve and
rinse really, really well under lots of cold running water. Drain well.
3. Add the freekeh
and spices to the onions, followed by the stock and salt and pepper to taste.
Stir well, bring to the boil, the cover, reduce the heat to very low and leave
to simmer for 15 minutes, or until most of the liquid had been absorbed.
4. Remove the pan
from the heat and leave covered for 5 minutes. Remove the lid and leave to cool
for about another 5 minutes. Stir the herbs into the warm (not hot) freekeh.
Taste and adjust seasoning.
5. Drizzle with a little olive oil and serve with garlicky yoghurt and chicken kebabs.
5. Drizzle with a little olive oil and serve with garlicky yoghurt and chicken kebabs.
Garlicky yoghurt
A must for so many
kebabs, pilaf and lots of other dishes.
Serves 4
200g full fat Greek
yoghurt
3 tsp lemon juice
1 plump garlic clove, crushed
salt
3 tsp lemon juice
1 plump garlic clove, crushed
salt
1.
Mix the
yoghurt, lemon, garlic and a little salt together, taste and adjust seasoning.
2.
The
longer this sits the more garlicky it will be, 1/2 hour is good, but serve
straight away if you don't want it very garlicky.
Lemon and sumac
chicken kebabs (taken from Maroques Little Orange Cook book)
The smell wafting
through the air as these grill on the barbecue will have you transported to the
Middle East.
2 skinless chicken breast, cubed
1 garlic clove, crushed
4 tbsp olive oil
1/2 tsp ground allspice (pimento)
1/4 tsp cinnamon
1/2 tbsp sumac
Juice of 1 lemon
1/2 tsp salt
1 garlic clove, crushed
4 tbsp olive oil
1/2 tsp ground allspice (pimento)
1/4 tsp cinnamon
1/2 tbsp sumac
Juice of 1 lemon
1/2 tsp salt
1. Mix all the
ingredients except the chicken together in a large bowl.
2. Add the chicken,
stir well to coat and leave to and leave to rest for a few hours, over night in
the fridge is best.
3. Thread the
chicken onto metal skewers and cook on a hot barbeque until cooked through.
4. Serve with a
selection of salad
Serves 4 to 6 as
part of a mixed selection
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