Freekeh Recipe | Healthy Risotto Fusion with Mushrooms and Peas

For a unique take on risotto, swap rice for Freekeh and you will not be disappointed. Feed your curiosity and put freekeh on your dinner plate by trying this amazing recipe.

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Intro

Looking for a change from regular rice and not a fan of quinoa? Try Freekeh. This highly nutritious supergrain has been a part of North African and Middle Eastern cuisines for centuries.

Not only does it taste delicious, but it also has a low glycemic index, is rich in fiber, and is low in fat, making it an ideal option for those seeking a healthy and balanced meal.

The nutty and smoky flavor of Freekeh pairs perfectly with sautéed mushrooms broccolini and green peas.

Loaded up with rocket leaves, and caramelized onions, with optional homemade hummus to complete the dish, you’ll have a delicious vegan Middle Eastern meal.

Trust me, you’ll love it. 💚

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Why Freekeh?

The distinctive smoky taste of Freekeh stems from its production process. It’s crafted from green durum wheat that undergoes roasting, which gives it a smoky taste that’s great in dishes.

But what truly sets it apart is its nutritional profile. Packed with protein, fiber, and a range of essential nutrients, Freekeh is a superfood in its own right.

Freekeh is not just a grain; it’s a nutritional powerhouse that has been cherished for centuries.

funkin healthy

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Freekeh as a Superfood

With its lower glycemic index compared to many grains, freekeh has a gentler effect on blood sugar levels, contributing to its superfood status.

Prebiotics found in Freekeh bolster the growth of beneficial bacteria in the digestive system, making it a valuable addition for vegans and individuals with IBS.

Moreover, its richness in iron plays a crucial role in supporting blood and muscle health, a boon especially for vegans often in search of reliable iron sources.

Additionally, freekeh contains glutamic acid. This component is essential for those who are into fitness or frequent the gym because it plays a role in creating glutamine. Glutamine is an amino acid that aids in muscle recovery, promoting better muscle strength and endurance (1).

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Freekeh – A Comparison To Other Grains

From proteins to fiber, here’s how Freekeh stands out in comparison to other grains.

Grain	Calories (per 100g)	Protein (g)	Carbs (g)	Fat (g)	Fiber (g)
Freekeh	350	14	73	2.5	10
Quinoa	368	14	64	6	7
Bulgur	342	12	76	1.3	18
Brown Rice	370	7.5	77	2.7	3.5
Barley	354	9.9	73.5	1.2	17.3
Farro	340	14	71	2	10
Oats	389	16.9	66.3	6.9	10.6

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Is Freekeh the same as bulgur?

Bulgur and freekeh are both wheat products but are processed differently. Freekeh is roasted green durum wheat, while bulgur is cracked and partially cooked wheat kernels. This results in different textures and tastes for each.

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Incorporating Green Peas for Nutritional Boost

Green peas are not only delicious but also offer a range of nutritional benefits. They offer:

• About 5g of protein and complex carbs per 100g.
• 4g of fiber per 100g, aiding digestion and weight control.
• Vitamins like K, C, and B for bones, immunity, and energy.
• Minerals like iron, potassium, magnesium, phosphorus, and zinc for various body functions.
• Antioxidants to help reduce oxidative stress and potential disease risk (2).

This comprehensive nutritional profile makes green peas a must-add to any balanced diet.

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Customizing Your Dish to Perfection

• Add chopped cucumbers or tomatoes for an extra refreshing touch.
• Serve the dish with pitas and hummus for a complete meal experience.
• For a delightful sweet addition, consider adding golden raisins, pomegranate seeds, or cranberries.
• Garnish with rocket or your choice of fresh herbs
• Top with caramelized onions for added flavor

Looking to Up the Protein?

For those wanting even more protein, consider adding lentils to the mix. You’ll not only boost the protein content but also pay homage to the traditional Lebanese dish mujadara which is a hearty combination of lentils and grains.

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Wrap Up

Enjoyed our Healthy Freekeh Risotto?

We’re eager to feast our eyes on your creation! Share your masterpiece on Instagram & don’t forget to tag #funkinhealthy. We’d love to see your take on it and hear any variations in the comments!

Remember, every meal is an opportunity to nourish your body and soul.

So, get cooking, share your experiences, and most importantly, enjoy every bite!

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🔗 Elevate Your Vegan Dish Collection

🍜 Nutritious Vegan Pad See Ew: Delve into Thailand’s genuine tastes with this health-conscious spin on a beloved dish.

🍲 Miso Glazed Tofu Steak with Bok Choy and Potatoes: Treat yourself to tofu steak with an Asian flair, complemented by the super-vegetable Bok Choy and hearty potatoes.

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Frequently Asked Questions (FAQ)

What can I use instead of freekeh in risotto?

If you don’t want to use Freekeh, you can replace it with grains like barley, brown rice, kamut, farro, wild rice, spelt berries, or bulgur based on your personal preference and dietary needs.

How can I make this dish gluten-free?

To make this dish gluten-free, you can replace Freekeh with a gluten-free grain such as quinoa, buckwheat, or millet. These grains provide similar health benefits and will work well with the flavors of this risotto.

What are the best mushrooms to use in this recipe?

Cremini or button mushrooms are a great choice for their texture and flavor, but you can also use shiitake or portobello for a more intense flavor. Wild mushrooms would offer an earthy taste that pairs beautifully with the nuttiness of Freekeh.

Can I freeze the risotto?

Yes, you can freeze the leftovers, allow to cool completely, then transfer it to a freezer-safe container or zip-top bag. freeze for up to 3 months.

Is this recipe suitable for meal prep?

yes, you can cook a larger batch and divide it into individual meal-sized portions. store them in the refrigerator for up to 4 days, or freeze them for longer-term storage. reheat the portions as needed.

How long can I store the leftovers?

You can store the leftovers in an airtight container in the refrigerator for up to 3-4 days. Make sure to cool the risotto completely before storing.

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