Freekeh

A common ingredient in Middle Eastern cuisine is freekeh. It contains a variety of nutrients and strong carotenoid compounds. Uncooked freekeh offers the following per 3.5 ounces (100 grams):

• Calories: 325
• Carbs: 65 grams
• Protein: 20 grams
• Fat: 2.5 grams
• Fiber: 10 grams — 40% of the DV
• Iron: 20% of the DV

Freekeh is a particularly good source of lutein and zeaxanthin, two carotenoids. Increased consumption of these substances has been associated with a decreased risk of age-related macular degeneration and cataracts, two degenerative eye disorders. People with celiac disease and other gluten-related disorders should stay away from freekeh because it includes gluten. Freekeh has a chewy texture similar to that of brown rice with an earthy, nutty flavor. It is a versatile grain that tastes great in soups, stews, casseroles, and salads in the summer.