Hara Freekeh Tahiri

Hara Freekeh Tahiri
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Indian Cuisine Diabetes Cookbook. Recipe Credit: . Photo Credit: Renee Comet.
Summary

Freekeh (pronounced free-kah) is a grain food made from young green wheat that is roasted. Freekeh is prepared by harvesting wheat while the grains are green and the seeds are still soft. The wheat is sun-dried and roasted using a special technique. The wheat is then rubbed, and sometimes cracked. Hara Freekeh Tahiri is a fresh, healthy one-pot meal. Hara means green in Hindi. In this recipe, the green comes from the spinach, peas, and cilantro.

This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel.

  • Prep time
    5 min
  • Cook time
    1 hr
  • Servings
    8 Servings
  • Serving size
    1/4 cup
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1/4 cup
  • Amount per serving Calories 240

  • Total Fat 3g
    • Saturated Fat 0.8g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 420mg
  • Total Carbohydrate 44g
    • Dietary Fiber 12g
    • Total Sugars 5g
  • Protein 11g
  • Potassium 620mg
  • Phosphorus 330mg

Choices/Exchanges: 1 Nonstarchy vegetable

Ingredients

Ingredients

  • cilantro (chopped)
    1 tbsp
  • baby spinach (washed and blanched)
    12 oz
  • frozen petite peas (cooked in boiling salted water for 3 minutes)
    12 oz
  • water (cold)
    2 tbsp
  • sunflower oil (1 tsp / 5 g)
    1 tsp
  • ghee
    1 tsp
  • red onions (finely diced)
    1 cup
  • fresh ginger (finely minced)
    2 tsp
  • garlic (finely minced)
    2 tsp
  • tomatoes (diced, fresh)
    1/2 cup
  • curry powder (mild)
    1 tbsp
  • 2 pieces star anise
    2
  • cinnamon sticks
    2
  • whole-grain freekeh (soaked for 30 minutes, rinsed, and drained)
    2 cup
  • vegetable or chicken stock (low-sodium)
    3 1/2 cup
  • salt
    1 tsp
  • black pepper (ground)
    1/2 tsp
  • garam masala
    1/2 tsp
Directions

Directions

  1. Place cilantro, spinach, peas, and cold water into a blender and blend until very smooth. Set aside.

  2. Combine sunflower oil and ghee in a small bowl, then add mixture to a heavy-bottomed Dutch oven over medium-high heat. Add onions and sauté for 6 minutes, or until transparent.

  3. Add ginger and garlic and sauté for 1 minute. Add tomatoes and sauté for 1 minute.

  4. Add curry powder, star anise, and cinnamon sticks. Sauté for 1 minute.

  5. Add freekeh and toast, stirring occasionally, for 5 minutes, or until it becomes aromatic.

  6. Add stock and bring up to a boil. Then reduce heat to medium-low and bring mixture to a simmer. Cook, covered, for 45 minutes.

  7. Turn off heat, remove the whole spices, and gently stir in spinach and pea purée. Let stand, uncovered, for 5 minutes.

  8. Add salt, pepper, and garam masala; stir well and serve hot.

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