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HomeWorld Traditional RecipesIraqi Traditional RecipesAuthentic Recipe of Freekeh. Delicious Iraqi Traditional Green Wheat Pilaf.

Authentic Recipe of Freekeh. Delicious Iraqi Traditional Green Wheat Pilaf.

Freekeh is an authentic Iraqi recipe with origins in thirteenth-era cuisine. It is made with green wheat grains, harvested, and then sun-dried.

Things to know about Freekeh Recipe

This wheat pilaf is an original Ancient recipe. It was even found in a thirteenth-century Baghdadi cookbook. In the medieval era, people used to eat it as we eat rice today it was a sort of staple dish.

We use half-ripe wheat. When the wheat kernel is still green, it is harvested and sun-dried. It is washed and drained and cooked with meat. Green wheat is highly nutritious and is considered a superfood.

This dish is still popular in Iraq. For more flavor, traditionally it is served with a roasted whole chicken that is placed on top of rice on a platter. You can substitute chicken with pigeon or lamb too.

Delicious Iraqi Traditional Green Wheat Pilaf. Authentic Recipe of Freekeh.

Local Recipe Name with Local Characters: كةالفري
User submitted Recipe
5 from 1 vote

— General Atributes of This Recipe:

Prep Time 20 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 40 minutes
Main Ingredient Group Grain – Seeds Based Recipes
Spice Level No Spicy Recipes
Dish Type Pilaf Recipes
Main Cooking Method Boiled, Boiled (Simmering)


Servings 5 People
Calories / Serving 326 kcal


  • 2 tbsp Oil
  • pcs Onion Chopped
  • 300 grams (10.58 oz) Meat Fillet Chopped
  • 1 cup Water Boiled
  • 2 cups Green Wheat
  • tsp Salt
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  • Take a pan and heat oil in it.
  • Add onion and meat and sauté until golden brown.
  • Then add water. Let it cook with the lid on for 20 minutes on low heat.
  • Then add washed and drained wheat. Mix it well.
  • Add more water, enough to submerge the mixture.
  • Again cover the pot, reduce heat and cook for 30–40minutes.
  • Stir occasionally.
  • Pilaf will be ready.

— Specific Atributes of This Recipe:

I am looking for… No-Baking is Required Recipes
Religious Cooking Halal Recipes, Kosher Recipes


Calories: 326kcalCarbohydrates: 42gProtein: 26gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 38mgSodium: 770mgPotassium: 223mgFiber: 6gSugar: 2gVitamin A: 18IUVitamin C: 1mgCalcium: 37mgIron: 1mg
Keyword Freekeh Recipe, Traditional Iraqi Green Wheat Pilaf, كةالفري
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What to serve with Freekeh?

Serve with salad or roasted chicken.

Variations of Freekeh

You can substitute chicken with pigeon or lamb.

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