Freekeh Cracked vs Whole: Benefits, Cooking Tips & Where to Buy in Australia

Freekeh is one of the most exciting ancient grains making a comeback in modern Australian kitchens. Whether you are looking for a high-protein, fiber-rich alternative to rice and quinoa or exploring low-GI grains that support gut health, Lotus Freekeh Cracked 425g and Lotus Freekeh Whole 425g offer a versatile and nutritious choice.

In this guide, we’ll explore:

• What freekeh is and why Australians love it
• The health benefits and nutrition facts of freekeh
• Differences between cracked vs whole freekeh
• How to cook freekeh perfectly
• Delicious recipe ideas
• Where to buy freekeh online in Australia

What is Freekeh?

Freekeh (pronounced “free-kah”) is an ancient grain made from young green wheat that is harvested while still soft, then roasted and cracked or left whole. Its traditional roasting method gives it a slightly nutty, earthy flavor that pairs beautifully with vegetables, meats, and herbs.

In Australia, freekeh has become popular as a low-GI, high-protein alternative to conventional grains like rice and couscous. It’s an excellent choice for health-conscious cooks and families who want to enjoy nutrient-dense meals without sacrificing flavor.

Freekeh Nutrition & Health Benefits

Freekeh is packed with dietary fiber, plant-based protein, and key minerals. A 100g serving provides:

• High dietary fiber for digestive support and gut health
• Rich plant-based protein for muscle repair and energy
• Essential vitamins and minerals, including iron, zinc, and magnesium
• Prebiotic properties that support a healthy gut microbiome

Key benefits:

• Supports digestion and gut health (prebiotic)
• Low glycemic index (ideal for stable blood sugar)
• Helps with satiety and weight management
• Versatile in both sweet and savory dishes

Freekeh vs Brown Rice and Quinoa

Wondering how freekeh stacks up against other popular grains like brown rice and quinoa? Here’s a quick comparison:

Clearly, freekeh offers higher protein and fiber per serving compared to both quinoa and brown rice, making it a superior option for gut health and sustained energy.

Cracked vs Whole Freekeh: Which Should You Choose?

Cracked Freekeh (425g) cooks faster and has a softer texture, making it perfect for salads, pilafs, and quick side dishes.

Whole Freekeh (425g) has a chewier, nuttier bite that works beautifully in soups, stews, and grain bowls.

Shop both varieties here:

• Lotus Freekeh Cracked 425g
• Lotus Freekeh Whole 425g

How to Cook Freekeh

Cooking freekeh is simple and similar to cooking rice. Here’s a step-by-step guide:

Cooking Cracked Freekeh

1. Rinse 1 cup of cracked freekeh under cold water.
2. Add 2.5 cups of water or broth to a pot.
3. Bring to a boil, reduce heat, and simmer for 20-25 minutes.
4. Drain any excess water and fluff with a fork.

Cooking Whole Freekeh

1. Rinse 1 cup of whole freekeh thoroughly.
2. Add 3 cups of water or broth.
3. Simmer for 35-40 minutes until tender.
4. Drain and serve.

Delicious Recipe Ideas

• Freekeh Salad: Mix with roasted vegetables, chickpeas, and a lemon-tahini dressing.
• Breakfast Freekeh Bowl: Serve with almond milk, cinnamon, and berries.
• Freekeh Soup: Add whole freekeh to hearty chicken or vegetable soups for extra fiber.
• Buddha Bowls: Pair cracked freekeh with avocado, kale, and roasted pumpkin.

Where to Buy Lotus Freekeh in Australia

Eco Traders offers the full range of Lotus Organic Freekeh products with fast Australian shipping:

• Lotus Freekeh Cracked 425g
• Lotus Freekeh Whole 425g

Frequently Asked Questions

Q. What is freekeh?
A. Freekeh is roasted young wheat with a nutty flavor, high in protein and fiber.

Q. Is freekeh gluten free?
A. No, freekeh is made from wheat and contains gluten.

Q. What are the benefits of eating freekeh?
A. It supports digestion, gut health, and offers high protein and fiber.

Q. How long does it take to cook freekeh?
A. Cracked freekeh cooks in 20-25 mins, whole freekeh in 35-40 mins.

Q. How do I store freekeh?
A. Keep it in a cool, dry place in an airtight container.

Q. Can I use freekeh in salads?
A. Yes! Cracked freekeh is ideal for salads, grain bowls, and side dishes.

Q. Where can I buy Lotus Freekeh in Australia?
A. Directly from Eco Traders with nationwide shipping.

Discover more ancient grains in our Nutrition & Supplements Blog.