Freekeh
frikeh · farik · freek
Freekeh: what every chef needs to know
Freekeh is young green durum wheat harvested before full ripening and then roasted over an open fire. The name comes from the Arabic farik (freed, threshed). The roasting process gives freekeh its characteristic smoky-nutty flavour through pyrazine formation. Chlorophyll is partially preserved by the rapid heat, giving the grain a green tint. Two forms: whole freekeh (45–50 min cooking time) and cracked freekeh (20–25 min). Freekeh contains GLUTEN (wheat) and is not suitable for coeliac guests. Fibre content (13g/100g) is higher than wholegrains wheat. A lower FODMAP profile than modern wheat makes it better tolerated by some IBS patients, but NOT for coeliac disease. Middle Eastern origin (Levant, Egypt).
Freekeh: nutritional values per 100g
Based on unprocessed product. Source: USDA FoodData Central — the Dutch food composition database, managed by RIVM and Wageningen University.
Nutritional values are indicative for unprocessed raw materials. Preparation method, variety and origin may affect values. Source: USDA FoodData Central.
Freekeh: classic dishes
Proven preparations from the professional kitchen — from haute cuisine to global restaurant classics. Use as inspiration for menu development and recipe costing.
Freekeh: preparation techniques
Exact temperatures and times for HACCP compliance. Core temperature is leading for poultry and pork.
2,5:1 water of broth; low heat after opkoken; cover laatste 5 min.
briefly roasting in butter+ui (2 min), then broth add; nutty-smoky profile.
cooked+cooled with fresh herbs (parsley+mint), lemon+olive oil; Levantijnse style.
Freekeh+pine nuts+coriander as filling for chicken of pheasant; vul not to full because of uitzetting.
Freekeh: HACCP storage and food safety
Based on Codex Alimentarius (WHO/FAO) and EU Regulation 852/2004. Consult your national authority (NVWA/FDA/FSANZ) for applicable local standards.
Freekeh: global seasonal overview
Availability per climate zone — Northern Europe, Mediterranean and warm climate. Relevant for purchasing planning and international menus.
Dry freekeh available year-round. Harvest of young green wheat: June–July in the Middle East and North Africa.
Freekeh: EU-14 allergen information
Full overview compliant with EU Regulation 1169/2011 (Annex II). Raw material information — always verify with your supplier for processed products and possible traces.
Raw material information (unprocessed product). Processed products may contain traces. EU Regulation 1169/2011 Annex II.
Frequently asked questions about Freekeh
Does freekeh contain gluten?
Yes. Freekeh is fire-roasted young durum wheat (Triticum durum) and contains glutenins and gliadins. Not safe for coeliac disease. Some sources state that freekeh is lower FODMAP than regular wheat: this relates to IBS tolerance, NOT coeliac disease. Coeliac guests must never consume freekeh.
What makes freekeh different from bulgur or couscous?
All three are wheat-based (gluten). Freekeh is young green wheat, roasted for a smoky flavour, high in fibre (13g/100g). Bulgur is pre-cooked and dried hard wheat, quick to prepare. Couscous is steamed and dried wheat flour, the fastest to prepare (5 min). Freekeh has a unique smoky aroma.
How do I cook freekeh?
Cracked freekeh: 2.5:1 water to freekeh, 20–25 min over low heat. Whole freekeh: 3:1 water, 45–50 min. Stir occasionally. Freekeh absorbs stock better than water: use vegetable or chicken stock for added depth. Rest for 5 minutes after cooking with the lid on.
At what temperature should you store Freekeh?
Store Freekeh at 15-20°C dry, compliant with EU Regulation 852/2004 and Codex Alimentarius guidelines.
How do you prepare Freekeh professionally?
The primary professional technique for Freekeh is Boiling cracked at 100°C for 20-25 min. Always verify core temperature with a calibrated probe thermometer.
Does Freekeh contain allergens?
Freekeh contains: Gluten. Declaration required under EU Regulation 1169/2011 Annex II.
Legal disclaimer: For informational purposes only
Read full disclaimer ▼
Collapse ▲
Informational character
The information on this page has been compiled exclusively as reference material for professional kitchen staff. KitchenNmbrs does not provide legal, medical or commercial advice. Data on preparation techniques, storage temperatures, HACCP guidelines and allergens is based on publicly available professional sources and applies to the raw ingredient in its unmodified state.
Your responsibility as operator (FBO)
Under EU Regulation 1169/2011 (Food Information Regulation) and EU Regulation 852/2004 (HACCP Hygiene Regulation), the Food Business Operator (FBO) is solely and exclusively responsible for:
- Providing accurate, up-to-date and complete allergen information to the end consumer;
- Determining allergens in the finished product based on current supplier documentation;
- Maintaining and documenting a demonstrable HACCP management system;
- Controlling cross-contamination risks within their own production environment;
- Compliance with local food safety authority requirements.
Allergen information: Limitations
The allergen information on this page relates to the ingredient as such. The actual allergen composition of your purchase may differ due to:
- Varying suppliers, production facilities or growing regions;
- Cross-contact during production, transport or storage ("may contain");
- Changed product formulations not yet reflected in public sources;
- Processing or preparation in your own kitchen that introduces new allergens.
Always verify allergens against the current specification sheets (spec sheets) from your supplier. Orally or informally provided allergen information is not legally valid under EU Reg. 1169/2011.
Milk allergen and lactose intolerance
The EU-14 allergen "Milk (including lactose)" covers two distinct conditions, both of which require declaration: (1) cow's milk allergy, an immunological reaction to milk proteins (casein, whey), and (2) lactose intolerance, an enzymatic deficiency (lactase) preventing digestion of milk sugar. Both groups must be informed separately on the menu. Lactose-free is not the same as milk-protein-free: a guest with cow's milk allergy may still react to lactose-free products.
Limitation of liability
KitchenNmbrs B.V. excludes all liability for direct or indirect damages arising from:
- Use of the information on this page as the basis for commercial or operational decisions;
- Allergic reactions, food poisoning or other health incidents involving guests or staff;
- Inaccuracies resulting from changed product compositions by third parties (suppliers);
- Non-compliance with food safety laws and regulations.
All information is subject to the KitchenNmbrs Terms and Conditions.
Official sources and authorities
Legal basis: EU Reg. 1169/2011 Annex II (EU-14 allergens) · EU Reg. 852/2004 (HACCP) · Local food information legislation as applicable
