Freekeh “Fried Rice”

4.28.15 / Comment

Freekeh “Fried Rice”

By Jane Pilanski, Triad to Wellness Intern

This vegetarian Freekeh dish is a healthy riff on take out and can be modified for any tastes by substituting your favorite vegetables. Freekeh is a ancient cracked roasted green wheat with a smoky flavor, chewy texture packed with nutrients. Freekeh is high in protein and fiber providing a feeling of fullness which could be beneficial in weight loss as it will hold you over longer until your next meal.

Tip: This dish can be made vegan by omitting the eggs. Tofu, chicken, or shrimp would also be great add in’s.


  • 1 package of Freekeh Foods’ Tamari Freekeh, cooked to package directions
  • 1 Tablespoon Olive Oil
  • ½ Tablespoon fresh ginger, minced
  • 2 cloves of garlic, minced
  • 3 scallions, finely chopped
  • 1 package Shiitake mushrooms (about 2 cups)
  • 1 medium sized Red Bell Pepper
  • 1 cup of Edamame, shelled
  • Sea Salt, to taste
  • 3 Eggs, beaten


  • Cook Freekeh according to package directions.
  • Meanwhile, heat olive oil in large pan, over medium heat, and add minced ginger and garlic
  • Slice mushrooms, red bell pepper, and scallions, adding each to the large pan; add salt, to taste
  • Here, I used frozen Edamame, defrosted according to the packaging, and then added to the pan after the other vegetables were tender
  • After the Freekeh is cooked, add it to the large pan with the vegetables, combining it all together
  • With a spatula, create a well in the center of the pan and add the beaten eggs
  • Let the eggs cook in the center of the pan, surrounded by the Freekeh, slowly scrambling the eggs.  When the eggs are completely cooked, mix them in with the Freekeh and vegetables
  • Serve warm with soy sauce or tamari and/or toasted sesame seeds, if desired

Nutrient Analysis

Serving Size:  About 6 oz, Calories 235, Total Fat 11.5g, Saturated Fat 2.0g, Cholesterol 123mg, Sodium 204mg, Dietary Fiber 5.1g Sugars 5.2g, Protein 15.5g

Disclosure:  Freekeh Foods is a client of Triad to Wellness

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