Dear Eric: What is freekeh? How do you cook it?
Mary
Freekeh, pronounced “freek-kah,” and also spelled frikeh, fireek and farik, is a cereal grain made by roasting and cracking immature and soft green wheat. It’s an ancient Arabian/North African food that has become trendy to eat in places such as North America.
A big reason is because it’s nutritious, with some deeming it a superfood because the roasting and drying process captures the wheat grains at their peak of nutrition.
Freekeh, among other things, is very high in fibre, is a good source of protein and contains many minerals. Being wheat, freekeh is not gluten-free, but it is also low in carbohydrates and fat.
Beyond nutrition, some people like freekeh because they enjoy its almost smoky, nutty taste and pleasingly chewy texture. They also like it because it’s easy to cook. Put one part of it in a pot, add two parts water, bring to a boil, cover, turn the heat to low and let the freekeh steam about 20 to 25 minutes, until plumped up and softened.
People also like freekeh because it is quite versatile and can be used as you would other grains or rice, in such things as pilafs, soups, stuffings, fried rice and, as today’s recipe shows, salads.
You’ll find freekeh in the bulk-food section of some food stores. You may also find it for sale in small boxes in the rice aisle of some supermarkets.
Freekeh Cannellini Bean Salad with Herbs, Tomatoes and Feta
This colourful and nutritious salad has Mediterranean/Middle Eastern tastes, including orange, olive oil, cumin and feta. It serves 10 and would be nice to bring to a spring potluck.
Preparation time: 25 minutes
Cooking time: 20 minutes
Makes: 10 servings
1 1⁄4 cups freekeh
2 1/2 cups water
1 (19-oz./540 mL) can cannellini (white kidney) beans, drained, rinsed and drained again
1⁄3 cup olive oil
2 tsp finely grated orange zest
3 Tbsp fresh orange juice
2 Tbsp white wine or cider vinegar
1/2 cup parsley sprigs, coarsely chopped
1⁄2 cup mint or basil leaves, coarsely chopped
18 to 24 cherry tomatoes, halved
1⁄2 medium English cucumber, cut in small cubes
150 grams feta cheese, coarsely crumbled
1 tsp ground cumin
1 tsp paprika
1 tsp ground coriander
1/8 to 1/4 tsp ground cayenne pepper
• salt and freshly ground black pepper to taste
Place the freekeh and water in a medium pot and bring to a boil over high heat. Cover the pot and reduce the heat to low. Cook the freekeh, undisturbed, for 20 minutes, or until just tender and the water has evaporated.
Spoon the cooked freekeh into a large salad bowl and cool to room temperature. Add the remaining ingredients and toss to combine. Cover and refrigerate the salad until needed. It can be made several hours ahead. Toss again gently before serving.
Dear Eric: I would love your recipe for West Coast Trail cookies.
Linda
Linda misplaced her copy of this recipe that ran in my column a couple of years ago, so I thought I would publish it again. It’s been a glorious spring, folks are hitting the trails again and these cookies should help provide an energy boost along the way.
West Coast Trail Cookies
These oat-, fruit- and seed-rich cookies will provide a sustained energy boost during a hike, golf game or other outdoor activity. As you’ve probably figured out, these cookies are named after the West Coast Trail, a rugged 75-kilometre path on the southwestern coast of Vancouver Island.
Preparation time: 20 minutes
Cooking time: 15 minutes per cookie sheet
Makes: 24 cookies
2 cups large-flake rolled oats
3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1⁄2 cup dried cranberries
1⁄2 cup raisins
1/2 cup raw sunflower seeds
2 Tbsp flaxseeds, ground, or 1/4 cup flax seed meal (see Note)
1/4 cup sesame seeds
1/3 cup unsweetened medium coconut flakes
1 tsp baking powder
1⁄2 tsp baking soda
1 tsp ground cinnamon
1⁄2 tsp salt
1 cup butter, at room temperature
1 cup packed golden brown sugar
2 large eggs
1 tsp pure vanilla extract
Preheat the oven to 350 F. Line two large baking sheets with parchment paper.
Place the first 13 ingredients in a large bowl and thoroughly mix to combine.
Place the butter and brown sugar in a second large bowl or bowl of your stand mixer fitted with the paddle attachment.
Beat the butter and sugar until well combined and lightened. Beat in the eggs and vanilla. Mix the oat mixture into the wet mixture until combined.
Roll the dough into 24 equal balls (each will be about two-inches round) and place 12 on each baking sheet, spacing each ball about 3 inches apart.
Now press each ball into a 1⁄2-inch-thick disk. Bake the cookies, one sheet at a time, for 15 minutes, or until light golden and cooked through.
Cool cookies to room temperature, then store in a tight-sealing container until ready to enjoy.
Note: Flax seeds are sold at bulk-food stores and in the bulk-foods aisle of some supermarkets. When you grind them, they lighten and their volume expands. Flax seed meal, also called ground flax seed, is a ground product sold in bags in health-food stores and in the baking-supply or health-food aisle of some supermarkets
Eric’s options: You could blend 1/2 cup of semi-sweet chocolate chips into the cookie dough before shaping and baking.
Eric Akis is the author of The Great Rotisserie Chicken Cookbook (Appetite by Random House). His columns appear in the Life section Wednesday and Sunday.
