Stir-fried vegetables with freekeh

Stir-fried vegetables with what? Exactly. That’s the reaction I got when I answered the boys’ daily question ‘what’s for dinner’. Freekeh seemed to gain on popularity a couple of years ago and was even called the ‘new quinoa’. But to me, it seems it’s already losing ground and is disappearing from the shelves in supermarkets. Which is a pity, if you ask me. Fortunately, I still had one box stashed away in the pantry and I made this delicious side with it.

Freekeh

Now what is freekeh? Actually, it’s simply wheat but harvested when it has not ripened yet. It’s dried on the land with the chaff and then set to fire. Might seem a strange process, but due to the high moisture of the unripe kernels, only the chaff and straw are burnt. The kernels remain and get a nicely toasted flavour. Freekeh is chuck full of nutrients and fibre which makes this grain a healthy supplement to your diet.

Preparation

Freekeh is cooked like rice and can then be used in a wide variety of dishes, hot and cold. The cooking time is a bit longer compared to other types of grain and rice. The instructions say 15 minutes, but I usually cook it quite a bit longer. But even after cooking it longer, the texture remains quite chewy. I use stock to cook it in, which gives it even more flavour.

Flat beans

I went even a bit further than this extraordinary grain, by adding a less obvious vegetable to the stir-fry: flat green beans. As it is, I happen to love flat beans, but rarely prepare them. When I spotted fresh flat beans at the store, I had to buy them (without thinking about what I would make). So, when I stood in front of the fridge, contemplating what I would make for dinner, I figured I could use them in a stir-fry. And I think this really is a nice addition.

Middle East

Freekeh finds its origins in the Middle East. It is often added as a filling to soups and stews. But it is also a great addition to salads or stuffed vegetables. As I used it in this stir-fry with peppers and flat beans, I figured that a Middle Eastern spice mix was just fitting: Baharat. With only a handful ingredients, you’ll get this fragrant and delicious side everyone will love.

Ingredients

200 g freekeh

2 chicken stock cubes

1 yellow bell pepper

1 red bell pepper

400 g flat beans

1 à 2 tsp Baharat

2 tbsp vegetable oil

Instructions

Put the freekeh with 1 litre water and the chicken stock cubes in a pan and bring to a boil.

Let cook for about 20 to 25 minutes.

Cut the peppers and flat beans into 1-2 cm pieces.

Heat the oil in a frying pan and stir-fry the vegetables with a pinch of salt, pepper and the Baharat spice mix.

Drain the freekeh and add to the vegetables.

Stir and fry for one more minute.

We served the freekeh with lamb burgers and a fresh salad. I actually saved the cooking liquid as it had become this gorgeous, thick and tasty broth. Would have been a sin to just throw it out. Added a small can of tomato puree and let it reduce a little bit. Then a bit of sugar and pepper to taste and we ended up having a wonderful, rich tasting tomato sauce with our meal.

If you don’t have Baharat at home or you don’t like the taste, simply add your favourite spices. Anything goes, really.

Have you ever tried freekeh?

Enjoy!

5 from 25 votes

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Stir-fried vegetables with freekeh

Author Nicole

Ingredients

• 200 g freekeh*
• 2 chicken stock cubes
• 1 yellow bell pepper
• 1 red bell pepper
• 400 g flat beans
• 1-2 tsp Baharat spice mix**
• 2 tbsp vegetable oil

Instructions

1. Put the freekeh with 1 litre water and the chicken stock cubes in a pan and bring to a boil. Let cook for about 20 to 25 minutes.

2. Cut the peppers and flat beans into 1-2 cm pieces.

3. Heat the oil in a frying pan and stir-fry the vegetables with a pinch of salt, pepper and the Baharat spice mix**.

4. Drain the freekeh and add to the vegetables.***

5. Stir and fry for one more minute.

Recipe Notes

*You can swap the freekeh for rice or other grains such as quinoa or bulgur.

**Baharat is a spice mix from the Middle East that contains spices such as paprika, coriander, pepper, cinnamon, cumin, cardamom, garlic, nutmeg and cloves. The composition might vary per brand and you can also make your own spice mix. Of simply use your favourite spices.

***You could use the cooking liquid to make a sauce, by adding tomato puree, a little bit of sugar and pepper to taste. Let reduce if the sauce is too thin.

Tip: you could also use other vegetables of your choice, such as zucchini, eggplant, onion, leek etc.