Everyday Freekeh Meals by Kelli Dunn

30 new recipes for an ancient grain

Copyright 2014 by Kelli Dunn All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author.

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table of contents Breakfast

Spicy Sausage Freekeh Stew............ 46

Slow Cooker Freekeh Breakfast Cereal.............................. 10

Curried Sweet Potato Freekeh Chowder............................. 48

Chocolate Raspberry Freekeh Muffins............................... 12

Mains

Morning Glory Freekeh Muffins...... 14 Freekeh Baked Eggs....................... 16 Pumpkin Spice Freekeh Waffles....... 18 Eggs Benedict with Freekeh Cakes.................................. 20

Salad Freekeh Tabouleh Salad................... 24 Pesto Freekeh Salad......................... 26 Fiesta Freekeh Salad........................ 28

Freekeh “Fried Rice”........................ 52 Sweet Potato and Black Bean Freekeh Sliders........................ 54 Salmon Teriyaki Freekeh Bowl.......... 56 Artichoke & Arugula Freekeh Risotto................................ 58 Crispy Chicken Thighs with Harissa-Spiced Freekeh.................... 60 Mediterranean Freekeh Stuffed Peppers................................ 62

Fall Harvest Freekeh Salad............... 30

Dessert

Warm Freekeh & Brussels Sprouts Salad................................... 32

Soft & Chewy Oatmeal Raisin Freekeh Cookies............................... 66

Freekeh Collard Wrap...................... 34

Soup, Stew and Chili Tomato Freekeh Soup...................... 38 White Bean & Kale Freekeh Stew.................................... 40 Chicken and Freekeh Soup.............. 42 Slow Cooker 3-Bean Freekeh Chili.................................... 44

Peanut Butter & Chocolate Freekeh Cookies............................... 68 Brown Butter Raspberry Jam Freekeh Bars..................................... 70 Berry Crispy with Freekeh Streusel............................................. 72 Creamy Freekeh Pudding................. 74 Freekeh Stuffed Baked Apples.............................................. 76

preface You may know me from The Corner Kitchen Blog, where I share fun, seasonal, mostly healthy recipes and cooking tips. I love to make cooking beautiful meals feel a little less intimidating, very approachable and fun for everyone. I’m also on a never-ending quest to find the perfect balance between clean eating and indulging a very persistent sweet tooth. I’m sure you can relate!

I have a healthy and active lifestyle - think triathlon and lots of running. So, to keep me going my diet includes a lot of lean meat and fish, fruits, vegetables and whole grains.

The newest (errr, oldest?) whole grain to enter my diet is freekeh. It only took a few bites before I was intrigued and totally smitten. Between the nutty, earthy taste and long list of good-for-you benefits, I was sold! It was only a matter of time before I was thinking of ways to get this grain in my breakfast, lunch, dinner and of course, dessert.

Don’t worry, if you’re not quite sure what freekeh is, we’ll get to that in a minute! Then we’ll get to the really good part where I show you my favorite ways to eat freekeh all day long. Throughout this book you’ll find easy and delicious ways to incorporate freekeh into all of your meals. Think, muffins, waffles and a new take on eggs Benedict for breakfast, salads for all seasons, soups, stews and a slow cooker chili recipe to keep you warm, dinners, like freekeh risotto, sliders and stuffed peppers, and freekeh desserts that will make you swoon.

Happy cooking!

Kelli 4 | everyday freekah meals

introduction What is Freekeh?

First things first, it’s pronounced free-kah. And, in short, it’s wheat.

Freekeh (sometimes called farik) is wheat that’s harvested while young and green. It’s then sundried and roasted, during which time the straw and chaff are burned and rubbed off. It has a firm, chewy texture and a distinct flavor that’s earthy, nutty and slightly smoky.

Think of freekeh as a “new” ancient grain. It’s been around for centuries, but only recently started growing in popularity. And for good reason!

Aside from tasting good, it’s loaded with nutritional benefits. Serving for serving, freekeh is higher in fiber and protein, and lower in calories than comparable grains, like quinoa and brown rice. It also has a low glycemic index, making it a great option for people with diabetes.

Cracked Freekeh vs. Wholegrain Freekeh…What’s the Difference?

You’ll find two varieties of freekeh - wholegrain freekeh and cracked freekeh.

Wholegrain freekeh is just what it sounds like - the whole grain. It’s firm and chewy, with a texture that’s similar to wheat berries. It works well in porridge, soups, stews & chili, and in stuffing.

Cracked freekeh is simply wholegrain freekeh that’s been cracked into smaller pieces. It’s similar in texture to bulgur, and has a nutty, smoky flavor. It’s quick cooking, versatile, and easy to incorporate into salads,veggie burgers and soups.

Where Can I Buy Freekeh?

Freekeh is becoming more widely available everyday. Literally. You’ll find freekeh near other packaged grains in most grocery stores. If you’re lucky, it may even be stocked in the bulk bin section. Freekeh is also widely available online, which is where I buy mine.

Freekeh brands I use: Freekeh Foods • Original Cracked Freekeh Freekehlicious • Cracked Freekeh • Wholegrain Freekeh Nature’s Earthly Choice • Cracked Freekeh New Village Harvest • Cracked Freekeh Yankee Traders • Cracked Freekeh • Wholegrain Freekeh

What Can I Do with Freekeh?

The better question is what can’t you do!

Freekeh is so versatile and works well in both sweet and savory dishes. Use freekeh anytime you’d use whole grains. It makes a nice substitute for brown rice, quinoa, bulgur, farro, and wheat berries.

I could keep telling you about freekeh, but it’s so much more fun if I show you....let’s get to the recipes!

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cooking basics - how to cook freekeh Cracked Freekeh In a medium saucepan combine 1/2 cup cracked freekeh, 1 1/2 cups water and a pinch of salt. Bring to a boil. Reduce the heat to a simmer and cook, stirring occasionally, for approximately 15 minutes, until all the water has been absorbed. Remove the pan from the heat.

Yields approximately 1 1/2 cups

Wholegrain Freekeh In a medium saucepan, combine 1/2 cup wholegrain freekeh, 1 1/2 cups water and a pinch of salt. Bring to a boil. Reduce the heat to a simmer and cook, stirring occasionally, for approximately 45 minutes, until all the water has been absorbed. Remove the pan from the heat.

Yields approximately 1 1/2 cups

fiesta freekeh salad with cumin-lime vinaigrette This chilled salad just screams summer barbecue to me! It combines cooked cracked freekeh with crisp, colorful bell peppers, black beans, fresh cilantro and a light, tangy vinaigrette.

***

Serves: 8 (as a side) | Prep Time: 20 minutes | Cook Time: 15 min

Ingredients:

Directions:

Salad: • 3/4 cup cracked freekeh • 1 1/2 cups water • 1 15-ounce can black beans, drained & rinsed • 1 red bell pepper, seeds removed & diced • 1 yellow bell pepper, seeds removed & diced • 1 small red onion, diced • 1/2 cup fresh cilantro, roughly chopped

1. Combine the cracked freekeh, water and a pinch of salt in a medium saucepan and bring to a boil.

Reduce the heat to a simmer and cook, stirring occasionally, for approximately 15 minutes, until all the water has been absorbed. Remove the pan from the heat and cool completely.

Vinaigrette: • 2 tablespoons fresh lime juice • 1 tablespoon white wine vinegar • 1 teaspoon cumin • 1/4 teaspoon cayenne pepper • 1/4 cup olive oil • salt • fresh ground pepper

4. Serve chilled or at room temperature.

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2. To prepare the vinaigrette, mix together the lime juice, vinegar, cumin, cayenne pepper, 1/4 teaspoon salt and a pinch of fresh ground pepper. Whisk in the olive oil.

3. In a large bowl mix the freekeh, black beans, peppers, onion and cilantro. Top with the vinaigrette and stir to combine.

Note: This salad can be made up to a day in advance.

soup, stew and chili

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chocolate raspberry freekeh muffins Some mornings I crave a breakfast that’s quick, simple and sweet. These basic muffins (which are perfect for a breakfast on the go!), filled with fresh, ripe raspberries, mini chocolate chips and cracked freekeh hit the spot every time.

***

Makes: 12 Muffins | Prep Time: 25 minutes | Cook Time: 25 minutes

Ingredients:

Directions:

• • • • • • • • • • • •

1. Combine the cracked freekeh, water and a pinch of salt in a medium saucepan and bring to a boil.

Reduce the heat to a simmer and cook, stirring occasionally, for approximately 15 minutes, until all the water has been absorbed. Remove the pan from the heat and cool completely.

1/3 cup cracked freekeh 3/4 cup water 2 cups all-purpose flour 2 teaspoons baking powder 1/2 teaspoon salt 1/4 cup butter, melted & cooled 2/3 cup granulated sugar 1 cup milk, room temperature 1 teaspoon vanilla extract 1 egg 1 1/2 cups fresh raspberries 1/3 cup mini chocolate chips

2. Preheat the oven to 400 degrees F. Add liners to a standard-size muffin tin and set aside.

3. In a medium bowl, whisk together the flour, baking powder and salt.

4. In a large bowl, mix together the butter and sugar until well combined. Add the egg & vanilla and mix thoroughly. Add the dry ingredients to the buttersugar mixture, alternating with the milk, starting and ending with the dry ingredients. Mix until just combined.

5. Stir in the freekeh. Fold in the raspberries and chocolate chips.

6. Spoon the batter into the muffin liners, filling each 3/4 of the way full. Bake for 22-25 minutes, until the muffins are golden on top and a toothpick inserted comes out clean.

7. Remove from the oven. Cool for about 5 minutes in the muffin tins, then transfer to a wire cooling rack.

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crispy chicken thighs with harissa-spiced freekeh This North African-inspired dish combines flavorful crispy chicken thighs that are seared then finished in the oven, with a blend of wholegrain freekeh and chickpeas flavored with harissa, a spicy Chili pepper paste, and fresh mint.

***

Serves: 4 | Prep Time: 10 minutes | Cook Time: 20 minutes

Ingredients:

Directions:

• 1 cup wholegrain freekeh • 1 1/2 cups water • 1 1/2 cups chicken stock • 2 tablespoons olive oil, divided • 2 pounds skin-on chicken thighs • 2 shallots, diced • 2 cloves garlic, minced • 1-2 tablespoons harissa, depending on desired spice level • 1 15-ounce can chickpeas, drained & rinsed • 3 tablespoons fresh mint, chopped • salt • fresh ground pepper

1. Combine the freekeh, water, stock and a pinch of salt in a medium saucepan and bring to a boil.

Reduce the heat to a simmer and cook, stirring occasionally, for approximately 40 minutes, until all the liquid has been absorbed. Remove the pan from the heat.

2. Meanwhile, preheat the oven to 450 degrees F. 3. Heat 1 tablespoon of olive oil in a cast iron skillet over medium-high heat. Season the chicken on each side with salt and pepper. When the oil is very hot, but not smoking, add the chicken to the skillet, skin side down. Cook for about 12 minutes, until the skin is golden brown.

4. Carefully transfer the skillet to the oven, with the chicken still skin side down. Cook for another 10 minutes. Flip the chicken over and cook for 5 minutes. Remove the pan from the oven and use tongs to transfer the chicken to a paper towel-lined plate, to rest.

5. Meanwhile, heat the remaining oil over medium heat in a large sauté pan. Add the shallot and cook until soft and fragrant, 3-5 minutes. Add the garlic and cook for a minute more. Add the cooked freekeh, season with salt & pepper, stir to coat with the oil and cook for 1-2 minutes. Stir in the harissa and chickpeas. Cook for 5 minutes. Remove the pan from the heat and stir in the fresh mint.

6. Spoon the freekeh mixture onto each plate, top with chicken thighs and serve immediately.

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mediterranean stuffed freekeh peppers This Mediterranean-style stuffing combines wholegrain freekeh with ground beef, aromatic herbs, tomatoes, zucchini and fresh spinach.

***

Serves: 4-6 | Prep Time: 15 minutes | Cook Time: 1 hour, 10 minutes

Ingredients:

Directions:

• 1 cup wholegrain freekeh • 1 1/2 cups water • 2 cups chicken stock, divided • 4-6 bell peppers, halved lengthwise and seeds removed • 1 tablespoon olive oil • 1 small onion, diced • 2 cloves garlic, minced • 1 lb. ground beef • 1 tablespoon tomato paste • 1 28-ounce can diced tomatoes • 1 cup zucchini, diced • 2 tablespoons dried oregano • 1 tablespoon dried dill • 1 tablespoon fresh lemon juice • 4 cups fresh spinach, chopped • 1/2 cup crumbed feta cheese • salt • fresh ground pepper

1. In a medium saucepan, combine the freekeh, water, 1 1/2 cups stock and a pinch of salt. Bring to a boil.

Reduce the heat to a simmer and cook, stirring occasionally, for approximately 40 minutes, until all the liquid has been absorbed. Remove the pan from the heat and set aside.

2. Preheat the oven to 400 degrees.

3. In a large sauté pan heat the oil over medium heat.

Add the onion, season with a pinch of salt & pepper, and sauté until tender, about 5 minutes. Add the garlic and cook for a minute more.

4. Add the ground beef to the pan and cook until browned, about 6-8 minutes.

5. Stir in the tomato paste, diced tomatoes, zucchini, herbs, lemon juice and a pinch of salt & pepper.

Simmer for 15 minutes. Add the freekeh and spinach. Cook until the spinach has wilts. Taste and season with salt & pepper as necessary. Remove from the heat.

6. Place the peppers in a large baking dish, cut side up. Spoon the filling into the peppers. Sprinkle crumbled feta over top of the filled peppers. Pour the remaining 1/2 cup of stock to the bottom of the baking dish to keep the peppers from sticking.

7. Cover the pan with foil and bake for 20 minutes.

Remove the foil and cook for 10 minutes more.

8. Remove the pan from the oven and serve immediately.

Note: Ground turkey or lamb can also be substituted.

The freekeh can be cooked in advance.

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