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Hara Freekeh Tahiri
5 min prep time
1 hr cook time
8servings
Recipe by
May Abraham Fridel
Source
Indian Cuisine Diabetes Cookbook
Photo by
Renee Comet
How to Make Hara Freekeh Tahiri
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.
5 min prep time
1 hr cook time
8servings
1/4 cup
Print Recipe >
Step-By-Step Instructions:
- Place cilantro, spinach, peas, and cold water into a blender and blend until very smooth. Set aside.
- 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.
- Add ginger and garlic and sauté for 1 minute. Add tomatoes and sauté for 1 minute.
- Add curry powder, star anise, and cinnamon sticks. Sauté for 1 minute.
- Add freekeh and toast, stirring occasionally, for 5 minutes, or until it becomes aromatic.
- 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.
- Turn off heat, remove the whole spices, and gently stir in spinach and pea purée. Let stand, uncovered, for 5 minutes.
- Add salt, pepper, and garam masala; stir well and serve hot.
Nutrition facts
8 Servings
-
Serving Size
1/4 cup
- Amount per serving Calories 240
-
Total Fat
3g
- Saturated Fat 0.8g
- Trans Fats 0g
- Cholesterol 0mg
- Sodium 420mg
-
Total Carbohydrate
44g
- Dietary Fiber 12g
- Total Sugars 5g
- Added Sugars 0g
- Protein 11g
- Potassium 620mg
- Phosphorous 330mg
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
tomato(es) (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
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