If you’re feeling quinoa fatigue, it may be time to get freekeh
If your palate is getting bored with endless bowls of brown rice or quinoa at lunch, it’s time to stock up on freekeh — the ancient Middle Eastern grain that’s much more flavourful and hearty, but just as easy to cook.
Nutty with a beautiful green tinge, freekeh is a staple of cuisines in Turkey, Lebanon, Syria and Egypt. And if you can cook rice or quinoa over the stove, you’ll know how to cook freekeh. It’s high in protein, contains twice the fibre of quinoa and has a low glycemic index score, resulting in fewer blood-sugar spikes (and 3 p.m. hunger pangs).
Even better, freekeh is versatile and can be used in sweets (mix it with sugar and butter for a fruit crumble), cold dishes such as salads (use it instead of couscous), stews (Egyptians add it to slow-cooked tomatoes and onions) and, in my case, a weeknight dinner. This cumin-scented freekeh tossed with sautéed vegetables and seared chicken is done in a single pan and makes for the perfect packed lunch the next day. It’s time to get freekeh!
Freekeh with Cumin Chicken, Okra and Zucchini
Star Tested For the freekeh 1 tbsp (15 mL) olive oil 1/2 cup (125 mL) uncooked freekeh 1 cup (250 mL) water 1/4 tsp (1 mL) ground cumin Salt and pepper, to taste For the chicken 2 tsp (10 mL) olive oil 1 boneless, skinless chicken breast, pounded flat (see tips below) Salt and pepper, to taste 1/4 tsp (1 mL) ground cumin For the vegetables 1 tbsp (15 mL) olive oil 1/2 thinly sliced zucchini 4-5 coarsely chopped whole okra Salt and pepper, to taste 1/4 cup (60 mL) chopped fresh flat-leaf parsley
For the freekeh: In a large saucepan over medium-high heat, heat olive oil. Add freekeh and season with cumin, salt and pepper. Stir until grains are covered in oil and lightly toasted and fragrant, but not burnt, about 2 minutes. Add water and bring to boil. Reduce heat to medium. Cover and let simmer until water is absorbed and freekeh is tender, about 15 minutes. Remove from heat. Fluff with fork. Transfer to serving plate and set aside.
For the chicken: In same pan, heat oil over medium-high heat. Season chicken on both sides with salt, pepper and cumin. Sear chicken on each side until fully cooked, about 5 minutes per side depending on thickness. Transfer to cutting board and let rest for 5 minutes before slicing into strips.
For the vegetables: Wash pan and wipe dry. Heat olive oil over medium-high heat. Sauté zucchini and okra until browned and slime on okra has evaporated, about 5 minutes. Season with salt and pepper, to taste. Remove pan from heat. Add cooked freekeh back to pan and toss until mixed with vegetables. Transfer to serving plate. Top with cooked chicken and parsley. Serve immediately.
Makes 1 serving. Make a toast: Toasting the grains in a pan with olive oil or butter before adding water brings out the nutty flavour of the freekeh. It’s a 3-minute step that makes a huge difference at the end. Don’t get slimed: As I’ve written before, don’t pass on the delicious, nutty crunch of okra just because of the slime. Sauté okra at a high heat until the goo evaporates and all you’re left with is the vegetable. Other veggies to try: It’s not just zucchini, a.k.a. summer squash, season. A whole garden’s worth of other vegetables are hitting farmers markets. Try adding red peppers, broccoli, onions and green onions to the mix. This dish is essentially a stir-fry so just about anything can be added. Make it vegan by using tofu instead of chicken. By the pound: To ensure a chicken breast evenly cooks, cover it with plastic wrap and pound it flat with a mallet. Aim for about a 1/2-inch thickness throughout so that the ends of the breast won’t be dry and charred while the centre still pink. karonliu@thestar.ca