Freekeh With Tomato (فريكه عابندورة)

Name: Freekeh With Tomato (فريكه عابندورة)
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Ingredients: 3 cups coarse Freekeh, washed and dried.; 4 to 5 tablespoons of olive oil. Divided.; 2 ripe tomatoes, peeled and chopped.; 4 teaspoons of tomato sauce mixed in 1 cup of water.; 3 large onions, chopped.; 3 garlic cloves, finely chopped; 1 teaspoon cumin seeds; 3 cups of vegetable broth.; 3 springs of fresh thyme; 1 teaspoon salt.; 1 teaspoon All spice.; 1 teaspoon white pepper.

5 steps

Prep:25minCook:25min

An ancient Vegetarian Lebanese Dish. Freekeh with tomato is one of the easiest dishes to prepare, and it consists of Freekeh with tomatoes, added to onions and spices, and the origin of this dish goes back to the villages of the Lebanon whose cooking was based on what the land produced of wheat and vegetables.

Updated at: Thu, 17 Aug 2023 13:29:05 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories423.6 kcal (21%)

Total Fat12.5 g (18%)

Carbs67.2 g (26%)

Sugars6.4 g (7%)

Protein13.7 g (27%)

Sodium749.2 mg (37%)

Fiber15.8 g (56%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

3 cupsFreekeh

coarse, washed and dried

4 tablespoonsolive oil

Divided

2tomatoes

ripe, peeled and chopped

4 teaspoonstomato sauce

mixed in 1 cup of water

1 teaspooncumin seeds

3 cupsvegetable broth

3 springsfresh thyme

1 teaspoonsalt

1 teaspoonall spice

1 teaspoonwhite pepper

Instructions

Step 1

Rinse and drain the Freekeh, after removing any impurities, place the Freekeh in a bowl with enough water to cover it, Soak for 10 to 15 minutes.

Step 2

Heat a large frying pan over a medium-high heat, add the cumin seeds and toast for about 2 minutes, stir it until they release the aroma and begin to brown but don’t burn it. Add a 2 to 3 tbsp of olive oil, add the diced onion, garlic and sauté for 6-8 minutes, or until softened.

Step 3

Add the tomato purée and dissolve it into the onion mixture, adding a little more oil if needed, then add the Freekeh and stir well until the Freekeh is evenly coated in the onion mixture add 1 or 2 tbsp of olive oil, stir for 1 minute, then add the tomatoes and mix well.

Step 4

Pour in the stock (adjusting the level with water if required to cover the Freekeh), add the thyme springs, season with salt white pepper and allspice. Cover the saucepan with a lid, reduce the heat to low and cook for 20-25 minutes without disturbing the pan or until the Freekeh is tender and the liquid absorbed. Remove from the heat and set aside, leaving the lid on.

Step 5

Pour the Freekeh hot onto serving plates, garnish it all with any of; chopped chives, chopped green onions and/or parsley, and lemon wedge alongside.