Young green wheat that is fire-roasted, creating a smoky, earthy, nutty flavor. Higher in protein (12g/cup cooked) and fiber (7g/cup) than mature wheat. Significant in iron, zinc, and magnesium. Low glycemic index due to the combination of protein and fiber. Contains lutein and zeaxanthin from the green wheat pigment — the eye-protective carotenoids concentrated in the retina.
Available at Middle Eastern, Mediterranean, and specialty grocery stores. Trader Joe's has carried it. Online (Bob's Red Mill, specialty importers). Growing availability.
The lutein and zeaxanthin content from the green wheat pigment addresses the higher rates of age-related macular degeneration (AMD) in the Black community. Lutein and zeaxanthin concentrate in the macula — the central retina — where they act as internal sunglasses, absorbing blue light and neutralizing free radicals. Multiple large prospective studies (AREDS2) document that higher dietary lutein + zeaxanthin significantly reduces AMD progression. The grain itself provides iron, zinc, and protein in a slow-digesting, low-glycemic package that makes it superior to white rice or refined grains for blood sugar management.
Rinse. Simmer 1 cup freekeh in 2.5 cups water or broth for 20-25 minutes (cracked) or 40-45 minutes (whole). Use as a pilaf base, in grain salads, in soups. The smoky flavor pairs well with Middle Eastern and North African spice profiles (cumin, coriander, cinnamon, allspice).
Free, no account needed to ask.