To use Greenwheat FreekehTM as a side dish, like rice or pasta:

Microwave Method
Place 4 cups of boiling water, 2 cups Freekeh TM, 1 tsp. salt and 1 tbs. olive oil (optional) in a deep microwave bowl. Cover and cook on high for 10-15 minutes if cooking cracked grain, 30-35 minutes for whole grain. Remove from microwave and allow to stand for 5 minutes, covered, while grains swell and soften further.

Absorption Method
Place 5 cups cold water, 2 cups Freekeh TM, 1 tsp. salt, and 1 tbs. olive oil (optional) in a large saucepan. Bring to boil, stirring occasionally. Cover the saucepan with a tightly fitting lid. Lower heat and simmer for 10-15 minutes if cooking cracked grain, and 40-45 minutes for whole grain. Ensure all water is absorbed and grains are tender before serving.

For variety, try adding a chicken stock cube to the water when boiling. Or combine cooked Freekeh TM with sautéed mushrooms and spring onions. Or use cooked Freekeh TM instead of rice in fried rice. The possibilities are endless!



FreekehTM Breakfast

1 or 2 Granny smith apples
One box of 400gm Freekeh
Any dried fruit (ie raisens and apricots) as much as you like


  1. First cook the whole grain Freekeh (or cracked grain Freekeh for some variation). All you need to do is to empty the whole box of grains in a pot and cover with water plus a little more (Freekeh can not be over cooked and is very resilient). Cook for about 35 minutes or so until the grains are soft. If using cracked Freekeh only cook for about 15-20 minutes. (One other possibility is instead of cooking the Freekeh to simply soak it overnight in the fridge with water with a towel on top)
  2. While waiting for the grains to cook, chop and dice one or two apples (no need to peal and Granny smith are best). Place the diced apples in a dry pot on low heat and stir for about 1 -2 minutes. Add only less than 1 teaspoon of water. Add cinamon and stir for one more minute. Wash as many dried fruits as you like (dried appricots and raisens are good) and add to the apples. Stir for 1 more minute or so.
  3. Tip the fruit mixture over the already cooked grains and mix well. Let cool. Place in the fridge. The breakfast cereal should keep for 10 days or even more (I have used out of my fridge after 2 weeks and all was ok).
    To eat. Take a scoop or two of the mixture add some milk and put some wallnuts or cashew nuts or both on top. Heat in the microwave for about 1-2 minutes.
  4. Remove from the microwave and place a dolop of vanilla yogurt in the middle.

In the summer you do not need to heat in the microwave and only use the yogurt without the milk… but then again you may come up with new variations to this recipe….

Try cooking the Freekeh in apple juice and serve as a breakfast cereal.

FreekehTM Soup

1 cup uncooked Freekeh TM (whole or cracked grain)
4 tbs. olive oil
1 onion, finely chopped
150g lamb loin, in 1 cm cubes
1 1/2 teaspoon harissa (a garlic, chili, and olive oil puree)
1.5 litre chicken stock
2 tightly packed cups baby spinach leaves, washed and dried
1/2 cup chopped fresh coriander
juice of 1 lemon
1 tomato diced
salt and pepper

Method (serves 4)
Heat oil in saucepan and fry onions and lamb until light golden. Add harissa. Add FreekehTM and coat grains well. Slowly add chicken stock and simmer for 20 minutes or longer, until grains are tender. When ready to serve, add the tomato, lemon juice, spinach leaves, coriander and season to taste. Simmer for another 5 minutes. Serve in soup bowls while hot. Garnish with fresh coriander.

FreekehTM Burgers

1 large onion, finely chopped
2 medium carrots, grated
2 sticks celery, grated
30 ml olive oil
2 large cloves garlic, crushed
250g cooked Freekeh TM (cracked or whole grain)
1 tsp. ground cumin
1 tsp. ground coriander
1/4 cup parsley, chopped
1 egg
100 g fresh bread crumbs
juice from 1/2 lemon
salt and pepper
flour for coating, oil for shallow frying

Method (serves 4)
Fry onion, carrot, and celery in the oil until soft and lightly browned. Transfer to bowl and combine with garlic, Freekeh TM, cumin, coriander, parsley, and lemon juice. Add egg and process roughly in a blender until mixture binds together, then add bread crumbs, salt/pepper, and refrigerate for 1 hour. Shape the mixture into burgers and lightly coat in flour. Fry in the oil, taking care when turning burgers over. Drain on paper towels and serve with salad greens.

FreekehTM Soy Burgers

20mls Peanut oil
20g Green onions, coarsely chopped
150g Soybeans, coarsely chopped
200g Freekeh (boiled until
tender and well-drained)
100g Cheddar cheese, grated
150g Toasted sunflower seeds, ground
(or other suitable nuts or seeds eg pine nuts)
50g Freekeh flour
2 each Eggs, beaten
5g Salt
15g Soy sauce
2g Basil, chopped

Method (serves 8)
Cook the onions in the peanut oil until tender. Mix in all of the remaining ingredients. Shape the mixture into 8 patties and cook in a skillet or grill, until golden brown in colour. To serve, place the burger onto a hamburger bun and top with some salad. Garnish with some tomato slices, fresh chilli and a parmesan leaf. Alternatively use the burger as an accompaniment to any meat or fish dish.

FreekehTM Yoghurt and Zucchini Loaf

500g Zucchini, grated
500g Natural yoghurt
150mls Fresh milk
100mls Olive oil
30mls Maple syrup
1 each Egg
250g Freekeh flour
750g Wholewheat flour
45g Compressed yeast
20g Salt
200g Pumpkin seeds
120g Grated matured cheese
120g Cracked Freekeh

30g Grated parmesan
30g Sesame seeds
60g Pumpkin seeds
15g Grated matured cheese

Method (serves 3 loaves)
To make the topping, mix all of the ingredients together. To make the yoghurt and zucchini loaves, soak the cracked Freekeh for 2 hours. Sieve all of the dry ingredients together into a bowl. Add the grated zucchini and all the remaining ingredients to the mixture and mix on a slow speed for 8-10 minutes, or until a smooth, clear and moist dough is formed. Divide the dough into 3 x 800g pieces and place each of the pieces into a 12cm round sponge tin. Press the dough into each tin, to create a flat, even surface. Brush the top of the dough pieces with some cream and sprinkle with the topping. Allow the dough to prove for 90 minutes, then bake in a 200°C oven for 45 minutes. When baked, remove the loaves from their tins and cool upside down on a rack. Cut into wedges to serve.


Carrot and Walnut FreekehTM Cake

250g Vegetable oil
5 each Eggs
120mls Water
260g Carrot, grated
280g Crushed walnuts
500g Raw sugar
280g Cake making flour
190g Wholewheat flour
10g Baking powder
10g Bicarbonate soda
10g Baking powder
25g Milk powder
5g Salt
3g Mixed spice
80g Freekeh flour

Lemon Cheese Fudge Icing
200g Unsalted butter
250g Philadelphia cream cheese
50g Caster sugar
Juice of 1 lemon

To make the lemon cheese fudge icing, soften the cream cheese and butter, then mix together with the caster sugar for 2 minutes on a medium speed.Add the lemon juice and mix for a further 1 minute, or until the juice is evenly spread through the mixture. Sieve all of the dry ingredients into a bowl. Add all of the remaining ingredients (except the walnuts) and mix together on a medium speed for 5 minutes, then on a fast speed for a further 1 minute to form a batter. Add the crushed walnuts to the batter and mix in by hand.
Place the batter in a paper lined tin 18cm wide x 35cm length x 6cm depth. Bake at 190°C for 60-70 minutes. Decorate the top of the cake with the lemon cheese fudge icing and cut into slices to serve.

Crisp FreekehTM Crab Cakes with Aioli

150g Freekeh (boiled until just tender and well-drained)
200g Fresh bread crumbs
100mls Peanut oil
250g Fresh crab meat
300g Snapper, minced
120g Red onion, finely sliced
30g Dijon mustard
4 each Egg whites
4 each Egg yolks
Peanut oil
Salt and pepper to taste
Tabasco sauce to taste

50g Garlic bulb
6 each Egg yolks
50mls Lemon Juice
400mls Olive oil
Salt and pepper

Method (serves 10)
In a large bowl, mix together the bread crumbs, cooked Freekeh , peanut oil, crab meat, snapper, red onion, egg yolks, tabasco sauce and Dijon mustard. Season with salt and pepper. Beat the egg whites until they form a soft peak. Fold the egg whites into the crab mixture, then form into 10 patties. Fry the patties in hot oil on both sides, then finish cooking in an oven. To make the aioli, slice the top of the garlic bulb and roast in an oven at 160°C until the garlic is soft. Squeeze all of the cloves out of the bulb. In a food processor, blend the garlic, lemon juice and egg yolks. Slowly add the olive oil to emulsify. Season to taste. To assemble, place a Freekeh crab cake onto a plate and serve with a dipping bowl of the aioli and some potato wedges. Garnish with some fresh herbs.

Warm Prawn and FreekehTM Salad

500g Freekeh
1 bunch Curly endive
1 bunch Spring onions
500g Tomatoes
10g Thyme leaves
500g Prawns
2 lt Fish stock
60 mls Olive oil

400mls Extra virgin olive oil
50mls Verjuice (or lemon juice)
1 each Garlic clove
Salt and black pepper to taste

Method (serves 10-12)
To make the dressing, mix the verjuice and the olive oil. Mince the garlic with the salt and add to the verjuice/oil mix. Season with the salt and freshly ground black pepper. To make the salad, soak the Freekeh in cold water for 4 hours then drain. Place the Freekeh and thyme leaves into a large pot and cover with cold water. Bring to the boil, skim, then simmer until the Freekeh is just soft. After washing, slice the spring onions and pick the endive.Wash and quarter the tomatoes and remove the seeds. Cut the tomato flesh into small dice. Clean the prawns and poach in the fish stock. Remove the prawns from the stock and keep warm. Heat the olive oil in a large pot or wok. Toss the prawns and Freekeh into the oil and add all of the remaining ingredients. To serve, place some salad greens onto a serving plate and place the prawn and Freekeh salad on top. Finish by pouring over some dressing.

Freekeh salad with mixed nuts and roasted tomatoes

This recipe reposted from 1=2 blog with permission

Ingredients (serves 8 for 2 meals; ie salad for 8 + 8 serves of soup):
4 large Roma tomatoes, halved
1 tablespoon olive oil for brushing
2 tablespoons olive oil, extra
2 large red (purple/Spanish) onions, finely chopped
3 garlic cloves, finely chopped
500g (1 lb) cracked greenwheat freekeh, soaked in 2½ cups water for 15 minutes, drained (note: you’ll be reserving half the cooked freekeh/onion/garlic for the soup, see below recipe)
4 cups water, extra
Salt and freshly cracked black pepper
½ cup (70g) slivered almonds, toasted
½ cup (70g) walnuts, toasted and coarsely chopped
50g (1¾ oz) baby spinach leaves
½ – 1 cup each roughly chopped mint and parsley
Lemon pomegranate dressing:
¼ cup (60ml) lemon juice
2 teaspoons lemon zest
¼ cup (60ml) extra virgin olive oil
1 tablespoon pomegranate molasses, warmed (replace with honey if unavailable)

Preheat oven to 160°C (320ºF).
Place tomatoes, cut side up, onto a tray lined with baking paper. Brush each with olive oil, and roast for 1 hour. Carefully turn each tomato over and roast for a further 25 minutes to allow the juices to drain off. Remove, cut each in half and set aside.
Heat extra oil in a large heavy-based saucepan over medium heat. Cook the onion and garlic for 2 minutes, until just fragrant (onion needn’t be completely soft).
Add prepared cracked freekeh and mix well. Add water. Bring to the boil. Turn down heat, cover and simmer over a low heat for 15 minutes. Remove the saucepan from the heat and allow to rest, covered, for 10 minutes.
Spread out on a tray (or 2 large plates) to dry for 30 minutes.
Meanwhile, prepare the dressing. Combine lemon juice, zest, olive oil and pomegranate molasses in a screw-top jar and shake well until combined. Set aside.

Reserve half of the cooked freekeh and onion mixture (4 heaped cups) for the Chicken, freekeh, silverbeet and lemon soup (see below recipe)
Place remaining cooked freekeh and onion mixture in a large bowl. Add prepared dressing and mix well. Add salt, pepper, nuts, spinach and chopped herbs and toss lightly to combine. Arrange roasted tomatoes on top and serve.

Chicken, freekeh, silverbeet and lemon soup

This recipe reposted from 1=2 blog with permission

Ingredients (serves 8):
2 tablespoons olive oil
6 chicken legs, skin on
2 large carrots, peeled, finely chopped
2 cinnamon sticks
2 bay leaves
♦ 4 heaped cups reserved cooked freekeh and onion mixture (see above recipe)
8 cups chicken stock, home-made or store-bought (plus extra if required*)
1 bunch silverbeet (Swiss chard), 8–10 stalks, green part only, finely shredded
¼ cup (60ml) lemon juice
Salt and freshly-cracked black pepper
Lemon wedges to serve

Heat oil in a large, heavy-based saucepan and fry chicken legs over a medium heat, turning, for 10 minutes, until browned.
Add carrot, cinnamon sticks, bay leaves, reserved cooked freekeh and onion mixtureand stock. Mix well.
*Note: we like our soup thick. Feel free to add more stock as required.
Bring to the boil, reduce heat to low and simmer gently, covered, for 40 minutes.
Remove and discard bay leaves and cinnamon sticks. Add silverbeet and simmer, covered, for a further 20 minutes.
Using tongs, place chicken legs on a board. With two forks shred the meat from the bones. Discard bones and skin. Return shredded meat to the soup.
Add lemon juice and season to taste (if using store-bought stock, the soup may be salty enough).
Serve, with lemon wedges for squeezing.

Roast Loin with Rosemary and Garlic Scented FreekehTM Pilaf

3 each Lamb racks, frenched
Salt and pepper
Peanut oil

Freekeh Pilaf
500g Freekeh
1 lt Beef or chicken stock
75mls Peanut oil
50g Garlic cloves, crushed
25g Fresh rosemary, finely chopped
1 each Bay leaf
Salt and pepper to taste

Method (serves 6-8)
Season the lamb racks with salt and pepper. Seal each of the racks in a pan with a little oil, then wrap in alfoil. Finish cooking the lamb racks in a 130°C oven until cooked. To make the Freekeh pilaf, sweat the garlic in oil in a frypan, then add half the rosemary. Fry until aromatic.Add the Freekeh , bay leaf and stock, and bring to the boil. Cover the
frypan with a tight fitting lid and place in the oven at 180°C until tender. Adjust the seasoning. To serve, place some Freekeh pilaf onto a plate. Carve the lamb into cutlets and place on top of the pilaf. Finish the dish by pouring over
some of the remaining lamb roasting juices.

FreekehTM Stuffing

1 cup uncooked cracked FreekehTM, soaked overnight in equal amount of cold water 1/2 cup fresh (or 1/4 cup dried) herbs (a mixture of mint, thyme, chives, and basil); 1/2 cup dried apricots, finely chopped 1 lg. Granny Smith apple, peeled, cored, and grated 1 medium onion, finely chopped coarsely ground black pepper and salt to taste 2 eggs

To stuff one small/medium turkey or large chicken.
Drain and squeeze the water from the FreekehTM. Crack eggs into a bowl and gently whip until yolks and whites are completely blended. Mix all other ingredients and FreekehTMtogether , then add egg mixture and stir in thoroughly. If you have time, stuff the bird or meat several hours before cooking to allow the flavors from the stuffing to blend into the meat.

FreekehTM Honey Slice
250g Rolled Oats
200g Ground Freekeh
175g Wholemeal self raising flour
100g Raw sugar
125g Coconut
155g Butter
40g HoneyMethod
Combine oats, freekah, wholemeal flour, sugar and coconut in a bowl.
Melt butter and add the honey, mix into the dry ingredients until the mixture clings together.
Press evenly over the base of a well greased 28cm x 18cm tin.
Bake in a 180ºC oven for 15-20 minutes or until golden.
Cut into slices while hot, remove from tin when cold.

Cracked FreekehTM Bread

250 Cracked Freekeh
750g Bakers flour
10g Gluten flour
100g Butter
20g Salt
10g Sugar
20g Milk powder
60g Dry yeast
600ml Water

Method (2 loaves)
Soak grains overnight in 250ml of water

Next Day
Dissolve yeast in remaining water. Place all ingredients into mixer. Using dough hook, mix for approximately 4 minutes until a soft call is formed.
Allow to rest in a warm, draught free position until dough has doubled in size.
Give dough a quick knead, then divide dough into two. Shape into loaves & place int loaf tins. Dust the top of each loaf with baker’s flour.
Allow loaves to once again double in size.
Bake loaves in a pre heated oven (190ºC) for about 20 minutes until golden and hollow sounding when tapped.
Remove from tins and allow to cool on a rack.

FreekehTM and Mushroom style Risotto100g Butter
100ml Olive oil
1 Leek (trimmed, cleaned and finely sliced)
50g Oyster mushrooms, chopped
50g Button mushrooms, chopped
50g Swiss brown mushrooms, chopped
50g Shitake mushrooms, chopped
50g Shimeji mushrooms, chopped
50 Enoki mushrooms, chopped
20g Parsley, finely chopped
2 Cloves garlic, chopped
1Lt Chicken stock
1 Onion, peeled and chopped
250g Freekeh (whole)
Salt and black pepper
Cream to adjust consistency

Heat 50g of the butter and the oil and saute the leek, add the chopped mushroom over low heat and cook for 5-10 minutes. Stir in parsley and garlic and set aside.
Bring chicken stock to the boil and keep on low simmer.
Add remaining 50g of butter and oil and saute the onion until soft ut not coloured, and the wheat and stir well to coat the grains in oil.
When the wheat starts to sick to the bottom, pour in the boiling chicken stock, a ladle at a time, stirring constantly adding more stock when the liquid has been absorbed.
Continue in this manner until allthe stock has been used.
Add the mushroom mix into the wheat risotto and continue to cook for a few minutes allowing it to heat through.
The mixture can be made creamy by adding cream, adjust seasoning with salt and pepper.
Serve risotto plain or with shaved parmesan cheese and fresh basil.


FreekehTM Salad

4 cups cooked Freekeh TM (whole or cracked grain)
6 medium tomatoes, diced
1 medium continental cucumber, diced
4 spring onions, finely sliced
1 small red capsicum, finely sliced
1 cup chopped parsley
1 1/4 cup chopped mint

1/2 cup olive oil
juice of 1 lemon
1 tsp. French mustard
1 clove garlic, crushed
freshly ground pepper
salt to taste

Method (serves 4-6)
In a large bowl, combine FreekehTM, tomatoes, cucumber, spring onions, capsicum, parsley and mint. Whisk together the dressing ingredients and add to the salad. Mix thoroughly and let stand for 1-2 hours in the refrigerator to allow the flavors to integrate. Serve in a salad bowl as a side dish at a barbecue, with grilled fish or cold meats.


FreekehTM Kibbies

2 cups cooked Freekeh (cracked grain only)
500g minced (finely ground beef, chicken or lamb
1 egg, lightly beaten
1 cup chopped pinenuts
3 cloves garlic, crushed
1/2 cup chopped, fresh coriander
1/2 cup chopped parsley
2 tsp ground coriander seed
1 tsp ground cumin
1 tsp cinnamon
1/4 tsp ground cloves
1 tsp finely ground black pepper
1 tsp salt
2 tblsp olive oil extra olive oil for cooking

Method (serves 4)
Mix all ingredients together well and and knead for 5 minutes or until the mixture comes together. Shape into balls or partties (size as required). Brush lightly with extra olive oil and bake in a moderate oven (180ºC or 360ºF) for 15-20 mins until firm and golden ( cooking time will depend on size of kibbies).
Can also be cooked on a grill/barbecue plate.

Savoury FreekehTM with Prunes and Apricots

2 cups cooked Freekeh (cracked grain or wholegrain)
5 tbsp olive oil
2 cloves garlic, crushed or chopped
1 onion, diced
1/2 cup pinenuts
3 cardamon pods
1 cinnamon stick
5 whole cloves
3 tblsp ground coriander seed
1/2 cup dried apricots
1/2 cup chopped prunes
5 cups (1250ml) chicken or vegetable stock (or water)
salt and pepper

Method (serves 4-6)
Heat oil in a heavy pot. Fry onion, garlic and pinenutsuntil very lightly golden. Add cardamon pods, cinnamon stick, cloves and coriander. Fry gently for a further 2 minutes. Add Freekeh , stock/water, apricots and prunes. Bring to the boil. Cover with a tight fitting lid and simmer on a low heat for 20-25 minutes until Freekeh is tender. Season with salt and pepper according to taste. Serve hot to accompany fish, lamb or poultry dishes. Great also as a stuffing for chicken and turkey.

Sundried Tomatoes and Fried Olive Cakes

2 cups cooked Freekeh (cracked grain only)
500ml chicken stock
100g kalamata olives (rough chopped)
100g semi dried tomatoes (rough choped)
50g Butter
30ml cream
100g grated parmesan
salt, pepper, garlic (optional)
chopped assorted fresh herbs (optional)

Bring chicken stock to the boil and slowly add Freekeh in a steady stream. Over a low flame, stirring regularly, continue to cook the mixture 15-20 minutes. Take the mixture off the heat and add olives, tomatoes and butter and mix well. Add cream and cheese and season to taste. Note: Garlic or herbs may be used as well at this point. Grease a suitable mould and pack wheat mix in tightly. Cover with buttered grease proof paper and cook at 180ºC until golden brown. Ideally serve as a garnish with Mediterranean style chicken or chargrilled steak. For this recipe the Freekeh was cooked in a small cake tin. The mixture was 3cm high and portioned into 12 wedges.