Fragrant Capsicum and Tomato Freekeh

Freekeh, Fereek or greenwheat makes a delicious addition to soups or used as a substitute for rice. It has a mild nutty flavour and chewy  texture.

I usually cook it  in a stock, but today I made a vegeterian version that smells and tastes amazing.

You will need:

1.5 cups ferekeh- soaked to reduce cooking time

one large onion – diced

one capsicum – chopped

one medium tomato  – chopped

1/4 cup oil

2 tablespoons madras curry powder

1/2 teaspoon cumin powder

1 teaspoon corriander powder

1/3 teaspoon turmeric powder

salt and pepper to taste

water- about 5 cups

To make:

saute onions in oil until soft and slightly golden, Add capsicum and spices. Stir until fragrant. Add freekeh, water, tomato and seasoning. Cover and cook either in a pressure cooker or on the stove-top until soft. Stir and add extra water when  necessary. It should have a slightly chewy texture when done. You can cook longer if a softer result is desired.


  • Freekeh, like any whole grain takes long to cook, so soaking and using a pressure cooker will cut down the cooking time
  • Add lamb or chicken to the onions while cooking for a richer version.

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