Cooking Whole Grains
Learn about some basic whole grains and how you can prepare them at home.
How to Cook FREEKEH | Top 3 Whole Grain Freekeh Recipes
#freekeh #highprotein #risotto #wholegrain #foodtolive #foodtoliverecipe
Freekeh is an ancient whole grain originating in the Middle East. It's a grain of roasted young green wheat, chewy and substantial to the bite.
Learn how to cook freekeh perfectly and enjoy our top 3 recipes with this super nutritious #grain.
0:00 Intro
0:03 What Is Freekeh
0:13 What does freekeh taste like
0:19 Whole vs Cracked Freekeh
0:26 Health Benefits of Freekeh
0:31 How to Cook Freekeh
0:36 Recipe: Freekeh Pomegranate Salad
0:49 Recipe: Freekeh Mushroom Risotto
1:01 Recipe: Freekeh Tomato Soup
1️⃣ Freekeh Pomegranate Salad
Whole freekeh is combined with pomegranate seeds, fresh herbs and mixed nuts for an easy grain salad packed with protein and flavor!
Prep Time: 5 min | Cook Time: 15 min | Total Time: 20 min | Servings: 2
Calories: 221 | Total Fat: 6.8g | Sodium: 144mg | Sugar: 5.3g | Protein: 7g
INGREDIENTS:
• 1 cup whole freekeh, rinsed and drained (
• 4 spring onions, finely chopped
• handful flat-leaf parsley, roughly chopped
• seeds of 1 pomegranate
• 2 tbsp mixed nuts, roughly crushed (
• salt ( and freshly ground black pepper ( to taste
• 5 tbsp olive oil
• 1 tbsp lemon juice
INSTRUCTIONS:
1. Put the freekeh and water in a pan together with 1 tsp of salt, bring to a boil, then turn down to a simmer and cook for 15-20 minutes until just tender. Drain and allow to cool.
2. When cool, mix together the freekeh with the spring onions, parsley, pomegranate seeds, and season with salt and pepper. Dress the salad with olive oil and lemon juice. Serve topped with mixed nuts. This recipe inspired by Happy Foodie
2️⃣ Freekeh Mushroom Risotto
This beautiful risotto is made with freekeh rather than rice. It makes a lovely creamy version with seared mushrooms, fresh herbs, and lemon.
Prep Time: 5 min | Cook Time: 40 min | Total Time: 45 min | Servings: 2
Calories: 169 | Total Fat: 5g | Sodium: 328mg | Sugar:1.3g | Protein: 7.3g
INGREDIENTS:
• 1 cup cracked freekeh, rinsed and drained (
• 3 tbsp butter
• 1 tbsp olive oil
• 1 yellow onion, diced
• 8 oz shiitake mushrooms, sliced
• 1 tbsp fresh thyme leaves
• 3 cups vegetable broth
• kosher salt (
• 1 tbsp lemon juice
• ½ cup grated parmigiano reggiano (skip if vegan)
INSTRUCTIONS:
1. Heat butter in a Dutch oven or stock pot over medium heat. Add yellow onion and cook until softened, for about 3 minutes.
2. Add the mushrooms and thyme and cook, stirring periodically, until the mushrooms begin to lightly brown. Add a pinch of salt.
3. Add cracked freekeh, and cook, stirring constantly, for about 5 minutes.
3. Stir 2 cups of broth into freekeh, reduce heat to medium-low, cover, and simmer for 10 minutes, stirring once.
4. Repeat the process of adding broth, simmering, and stirring until all broth has been used and freekeh is tender and creamy, about 30 min.
5. Stir in Parmesan; season with salt, and pepper.
6. Serve and enjoy! This recipe inspired by The Whole Serving
3️⃣ Freekeh Tomato Soup
A simple and healthy soup made with whole freekeh grain. It’s hearty, thick, and crazy flavorful! It’s an easy soup recipe for any cooking skill level.
Prep Time: 5 min | Cook Time: 40 min | Total Time: 45 min | Servings: 4
Calories: 160 | Total Fat: 4g | Sodium: 123mg | Sugar: 4.2g | Protein: 7g
INGREDIENTS:
• 1 cup whole freekeh, rinsed and drained (
• 4 cups vegetable broth
• 1 cup water
• 1 tbsp olive oil
• 1 (28-ounce) can tomatoes
• ½ tsp paprika
• ¼ tsp cumin powder (
• ¼ tsp turmeric powder (
• salt and ground black pepper to taste
INSTRUCTIONS:
1. Stir vegetable broth, water, and olive oil together in a large pot; bring to a boil. Stir freekeh, can tomatoes, paprika, cumin, turmeric, salt, and black pepper into vegetable broth mixture; bring mixture to a boil.
2. Reduce heat to medium-low and simmer, stirring occasionally, about 40 min. Remove from the heat and enjoy! This recipe adapted from Taste Of Beirut
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How to Cook Farro | Happy Whole Grains Month | Explore Whole Grains
Today, we’ll learn how to cook farro and get bonus expert tips on how to pick them from the store.
Farro is a type of wheat that originated in the Fertile Crescent (Whole Grains Council). The word farro is Italian and it is all encompassing of its three types: farro piccolo (einkorn); farro medio (emmer); and farro grande (spelt). (NPR)
Special thanks to Caroline Sluyter from the Whole Grains Council and Jan from Sprouts for helping me with identify Whole Grain farro.
Farro Recipe
Yields: 1 1/2 Cup cooked Farro, total 3 servings
Serving Size: 1/2 cup
Ingredients:
1/2 cup, farro
1 1/2 cups, water
Kitchen Tools:
Medium pot with tight fitting lid, strainer, spatula, fork
Instructions:
1. Rinse farro
2. Add farro and water to pot, bring to a boil
3. Once it’s boiling, cover, turn the heat down to low and let simmer for 40 minutes
4. Keep covered and let sit for 15 minutes
5. Ready to serve
This video, How to Pick Whole Grains, How to Cook Brown Rice, Millet, Teff, Quinoa, Oats, Amaranth can be found in the Explore Whole Grains playlists:
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Please make sure to check with your doctor about any contraindications with eating this food and your medications.
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ANCIENT GRAINS, MODERN MEALS - MEDITERRANEAN COOKING FOR ALL
Join me and let's cook some of the most beguiling grain dishes in the Mediterranean together! Here is a quick taste of the class! You'll learn how to use barley rusks, cook a delectable rice dish and work with bulgur wheat, three of the basic grains of the Mediterranean. Recipes are easy and accessible, for anyone, anywhere to cook! Sign up here: go.dianekochilas.com
Superfood Sourdough Bread Recipe With 100% Sprouted Whole Grain Flour | 5 Min Prep | No Stand Mixer
If you are looking for an Ezekiel bread recipe, you'll love this! For many people, sourdough is not only a tastier option but also a healthier one that’s easier to digest compared to normal bread. Today, I’m going to show you how to make an even healthier sourdough with 100% sprouted whole grain flour. I also like to pack this bread full of seeds for added vitamins, minerals, protein, and healthy fats. These added superfoods make this one of the most nutrient dense breads there is. And it’s super tasty…this bread is so hearty with a delightful nutty taste and has great texture with all those seeds. This recipe is insanely easy and vegan!
Recipe (1 loaf for 9 X 5 inch pan, **NOT 9 X 13 inch pan as stated in the video, sorry for the typo!!**)
500g sprouted whole grain flour - approximately 3 cups and 2 Tbs (I’m using spelt but whole wheat works well too! If you don’t have sprouted grain flour, you can use any whole grain flour.)
2 tsp himalayan pink salt
2 Tbs unfed starter from fridge
1 ¾ cups room temperature water
¼ cup each of sunflower seeds, pumpkin seeds, black sesame seeds, hemp seeds, and ground flaxseed
Bake at 400 deg F for 1 hour (first 40 minutes with cover on, last 20 minutes with cover off)
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Disclaimer: The content in this video and on this YouTube channel is not meant to diagnose, treat, cure, prevent, provide medical advice, or substitute for advice from a healthcare professional on any medical condition. Please consult your healthcare provider for any health related issues.
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