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Hara Freekeh Tahiri

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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:

  1. Place cilantro, spinach, peas, and cold water into a blender and blend until very smooth. Set aside.
  2. 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.
  3. Add ginger and garlic and sauté for 1 minute. Add tomatoes and sauté for 1 minute.
  4. Add curry powder, star anise, and cinnamon sticks. Sauté for 1 minute.
  5. Add freekeh and toast, stirring occasionally, for 5 minutes, or until it becomes aromatic.
  6. 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.
  7. Turn off heat, remove the whole spices, and gently stir in spinach and pea purée. Let stand, uncovered, for 5 minutes.
  8. Add salt, pepper, and garam masala; stir well and serve hot.
Veggie Rich
Indian
One Pot
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Nutrition facts

8 Servings



  • Serving Size

    1/4 cup


  • Amount per serving



    Calories





    240

  • % Daily value*

  • Total Fat
    3g

    4%

    • Saturated Fat
      0.8g

      4%
    • Trans Fats
      0g

  • Cholesterol
    0mg

    0%

  • Sodium
    420mg

    18%

  • Total Carbohydrate
    44g

    16%

    • Dietary Fiber
      12g

      43%
    • Total Sugars
      5g

  • Protein
    11g

  • Potassium
    620mg
    13%

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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