Freekeh (sometimes spelled frikeh) or farik (Arabic: ??????

/ ALA-LC: farikah) i s a cereal food made from green wheat that goes through a roasting process in it s production. It is an ancient Middle Eastern dish [1] that is especially popula r in Levantine, Arabian Peninsula, Palestinian and Egyptian cuisine, but also in North African and other neighboring cuisines.[2][3] The wheat is harvested whil e the grains are yellow and the seeds are still soft; it is then piled and sun-d ried. The piles are then carefully set on fire so only the straw and chaff burn and not the seeds. It is the high moisture content of the seeds that prevents th em from burning. The now roasted wheat undergoes further thrashing and sun-dryin g to make the flavor, texture, and color uniform. It is this thrashing or rubbin g process of the grains that gives this food its name, farik or rubbed. The seeds are now cracked into smaller pieces so they look like a green bulgur.[2] History[edit] A similar food made from barley is mentioned in the Bible.[4] Freekeh is mention ed in an early 13th century Baghdad cookery book as farikiyya. In that recipe, m eat is fried in oil and braised with water, salt, and cinnamon bark. Then dried coriander is stirred in with young wheat ("freekeh") and is cooked. Finally, the meal is served with cumin, cinnamon, and fresh lamb tail fat.[2] In Egypt, freekeh is served as hamam bi l-farik (pigeon stuffed with green wheat). Shurbat farik bi l-mukh is a freekeh and bone marrow soup from Tunisia. Freeket l ahma, a green wheat pilaf dish with roasted lamb, spring peas, and pine nuts com es from Syria and shurba al-farik is a Palestinian soup with green wheat and chi cken.[2] In Syria the freekeh is usually prepared with lamb, onion, butter, almonds, blac k pepper, cinnamon, cumin and salt.[5] Nutritional value[edit] Freekeh

Nutritional value per 100 g (3.5 oz)

Energy 1,471 kJ (352 kcal)

Carbohydrates 72 g

- Dietary fiber up to 16.5

Fat

2.7 g

Protein up to 12.6

Calcium 53 mg (5%)

Iron 4.5 mg (35%)

Potassium 440 mg (9%)

Sodium 6 mg (0%)

Source: [6] Freekeh has several nutritional attributes that are comparable to other cereal f oods.[7] Some people consider it a superfood.[8] Cancer Research UK say that "th e term 'superfood' is really just a marketing tool, with little scientific basis to it".[9] It compares well to other healthy grains such as quinoa and farro. F reekeh has at least four times as much fiber as some other comparable grains, co nsisting mostly of insoluble fiber. It also has a low glycemic index so is suita ble for managing diabetes.[10]