Fragrant Freekeh Pilaf: A Toasted Green Wheat Marvel


Embark on a culinary exploration with Fragrant Freekeh Pilaf, a Middle Eastern gem that brings the unique flavor of toasted green wheat to your table. This ancient grain, known for its smoky taste and nutty texture, is combined with aromatic spices and herbs to create a pilaf that's not just a side dish, but a star in its own right. Nutritious, delicious, and versatile, Freekeh Pilaf is a celebration of rich flavors and ancient culinary traditions.

Fragrant Freekeh Pilaf: A Toasted Green Wheat Marvel

Preparation and Cooking Times

  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes
  • Total Time: 40 minutes

Servings and Serving Size

  • Servings: 4 people
  • Serving Size: 1 cup

Nutritional Profile (per serving)

  • Calories: 220 kcal
  • Protein: 8 g
  • Carbohydrates: 44 g
  • Fat: 2 g
  • Sodium: 300 mg
  • Fiber: 6 g


  • Freekeh (roasted green wheat): 200 grams (7.1 ounces / 0.44 pounds)
  • Onion, finely chopped: 100 grams (3.5 ounces / 0.22 pounds)
  • Carrots, diced: 100 grams (3.5 ounces / 0.22 pounds)
  • Vegetable broth: 500 ml (17.6 ounces / 1.1 pounds)
  • Olive oil: 15 ml (0.5 ounce / 0.03 pounds)
  • Ground cumin: 5 grams (0.18 ounces / 0.01 pounds)
  • Ground coriander: 5 grams (0.18 ounces / 0.01 pounds)
  • Salt: 5 grams (0.18 ounces / 0.01 pounds)
  • Fresh parsley, chopped for garnish

Detailed Method of Preparation

  1. Sauteeing Aromatics: In a saucepan, heat olive oil and sauté onions and carrots until soft.
  2. Cooking Freekeh: Add freekeh to the saucepan. Stir in cumin, coriander, and salt. Add vegetable broth.
  3. Simmering: Bring to a boil, then reduce heat and simmer, covered, until freekeh is tender and liquid is absorbed (about 20-25 minutes).
  4. Garnishing: Fluff with a fork and garnish with fresh parsley before serving.

Tips for Culinary Success

  • Rinse the freekeh thoroughly before cooking to remove any impurities.
  • Adjust the amount of broth depending on the desired texture; more for a softer pilaf, less for a chewier texture.

Frequently Asked Questions (FAQs)

What is Freekeh?

Freekeh is young, green wheat that's been toasted and cracked, popular in Middle Eastern cuisine.

Can Freekeh Pilaf be made with other grains?

Yes, while freekeh offers a unique flavor, other grains like bulgur or quinoa can be used as substitutes.

Is Freekeh Pilaf vegan?

Yes, this recipe is vegan. Ensure the broth used is vegetable-based.