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Want to eat more nutritious whole grains? Here’s how to cook freekah, and ideas on how to use this ancient grain in healthy meals.

Move over quinoa, there’s a new grain in town. Freekah might seem trendy, but this whole grain has been around for centuries. And it’s popping up in restaurants and cookbooks as the whole grain du jour. Alex and I started eating it years ago and love its nutty flavor and chewy texture. And the biggest plus? It takes only about 20 minutes to cook. It’s terrific in nourish bowls and soups, but it’s also a great side dish. Here’s how to cook freekah: and a little more about how to serve this unique grain.

Freekah is an ancient grain that hails from the Middle East. Similar to bulgur wheat, it comes from the durum wheat plant, harvested when the wheat is green. It’s been part of Mediterranean and Northern African cuisine for centuries, and is starting to become more popular here in the US.

What does freekah taste like? Freekah always surprised us with its forward flavor: it shouts “look at me!” much more than something like rice. It tastes nutty and almost smoky. The grains are chewy, and it’s got a fluffy texture.

Is freekah gluten-free? No. Since it’s made from wheat, it is not a gluten-free whole grain like quinoa and millet.

This is one of those grains that absorbs the liquid that’s in the pot. Instead of draining extra liquid like some grains, the liquid will cook all the way through, leaving the grains tender and chewy.

The freekah to water ratio is 1 to 2.5. That means that for every 1 cup grain, you’ll add 2 ½ cups of water. After you bring the grains and water to a boil, simmer uncovered gently for about 15 to 20 minutes until the water is absorbed. Taste at the end of the cooking time; you can drain a bit of the water if it’s tender after 15 minutes.

When it’s done cooking, it’s helpful to let the grains sit covered in the pan to steam for about 5 minutes. This makes for a fluffier texture.

How much does 1 cup dry freekah yield cooked? 1 cup dry = approximately 3 cups cooked.

Freekah can be used like any grain: in whole grain salads, stir fries, nourish bowls, soups, and the like. We have a few recipes using it, but most of the ideas below you can substitute it for the whole grain used in the recipe. Here are two of our favorite freekah recipes:

You can use the same amount of dry freekah to replace dry quinoa, rice, bulgur wheat, or farro.

Vegetarian, vegan, plant-based, and dairy-free.

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