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4 Serves
91 Mins
38 g
110 g
24 g
Prepare the green wheat by rinsing it thoroughly under cold water and draining it using a colander.
Ingredients, vitamins, and health benefits
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JapaneseVitamin K
5 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
13 mg / 16 mgVitamin B5
2 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
2 µg / 2.4 µgFolate
58 µg / 400 µgCalcium
67 mg / 1,300 mgIron
7 mg / 18 mgMagnesium
191 mg / 420 mgPhosphorus
662 mg / 1,250 mgPotassium
945 mg / 4,700 mgSodium
349 mg / 2,300 mgZinc
7 mg / 11 mgCopper
1 mg / 0.9 mgManganese
5 mg / 2.3 mgSelenium
36 µg / 55 µgFiber
18 g / 28 gSugar
3 g / 50 gSaturated Fat
7 g / 20 gCholesterol
71 mg / 300 mgCaffeine
0 mgNet Carbs
92 gAlcohol
0 g
Heat the olive oil in the base of a couscoussier over medium heat.
Add the onion and garlic to the pot, sautéing until fragrant and translucent.
Incorporate the green wheat into the pot, stirring to coat with the oil and aromatics, then season with salt and pepper.
Add hot water to the steamer base and place the top section of the couscoussier over it to steam the grains until tender.
Hot Water
Green Wheat (Freekeh)
Olive Oil
Onion
Garlic
Salt And Pepper
Vitamin A
9 µg / 900 µgVitamin C
5 mg / 90 mgVitamin E
2 mg / 15 mgVitamin K
5 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
13 mg / 16 mgVitamin B5
2 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
2 µg / 2.4 µgFolate
58 µg / 400 µgCalcium
67 mg / 1,300 mgIron
7 mg / 18 mgMagnesium
191 mg / 420 mgPhosphorus
662 mg / 1,250 mgPotassium
945 mg / 4,700 mgSodium
Fiber
18 g / 28 gSugar
3 g / 50 gSaturated Fat
7 g / 20 gCholesterol
71 mg / 300 mgCaffeine
0 mgNet Carbs
9
g50
g8
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Tunisian
Zinc
7 mg / 11 mgCopper
1 mg / 0.9 mgManganese
5 mg / 2.3 mgSelenium
36 µg / 55 µgAlcohol
0 g