Freekeh in Australia: What It Is, Benefits, How to Cook (Cracked vs Whole) + Easy Ideas

Freekeh is one of the most exciting ancient grains making a comeback in modern Australian kitchens—and for good reason. Made from young green wheat that’s flame-roasted for a naturally smoky, nutty flavour, freekeh delivers the kind of nutrition many people now seek in a daily staple: higher protein and fibre than brown rice, a low glycaemic index for steadier energy, and prebiotic qualities that support a healthy gut microbiome. If you’re looking for a versatile base for salads, bowls, soups and meal-prep, freekeh ticks all three boxes: taste, texture and nutrition.

You’ll find two main styles. Cracked freekeh cooks faster and turns out tender and fluffy—perfect for weeknight salads, pilafs or swapping 1:1 with rice or quinoa. Whole freekeh keeps a satisfying, chewy bite that holds up in hearty soups, slow-cooked dishes and grain bowls. Both options absorb flavours beautifully, pair with Mediterranean, Middle Eastern and modern Australian recipes, and reheat well for lunches.

Beyond the plate, freekeh is a smart pantry upgrade for anyone focused on gut health and balanced blood sugar. Its fibre (including resistant starch) helps keep you fuller for longer, while the slow-release carbs and protein make it an easy choice for active days. Ready to cook? Start with Lotus Freekeh Cracked 425g for speed and convenience, or choose Lotus Freekeh Whole 425g when you want extra texture. In the guide below, we’ll cover the nutrition highlights, cracked vs whole, how to cook freekeh perfectly every time, and simple recipe ideas to get you started—so you can make freekeh your new go-to grain.

What is Freekeh?

Freekeh (pronounced “free-kah”) is an ancient grain made from young, green durum wheat that’s harvested early, then traditionally flame-roasted to burn off the chaff. The grains are rubbed (“freekeh” comes from an Arabic word for “to rub”) to remove the husk, leaving a smoky, nutty kernel that’s then cracked for faster cooking or left whole for extra chew. The result is a grain with big flavour, resilient texture, and excellent nutrition.

Why the recent buzz in Australia? Freekeh naturally delivers what many home cooks want from a staple: higher protein and fibre than brown rice, a low glycaemic index for steadier energy, and prebiotic qualities that support a healthy gut microbiome. Its fibre helps with fullness and regularity, while the slow-release carbs make it a smart base for lunches and training days.

From a culinary angle, freekeh is incredibly versatile. The cracked style cooks in roughly 20–25 minutes and turns out light and fluffy—ideal for salads, pilafs and weeknight sides. Whole freekeh keeps a satisfyingly hearty bite that holds up in soups, braises and grain bowls. It absorbs dressings and pan juices beautifully, pairing with Mediterranean, Middle Eastern and modern Australian flavours—think roasted pumpkin, chickpeas, lemon, herbs, yoghurt, grilled meats or halloumi.

A couple of quick notes: freekeh contains gluten (it’s wheat), and its flavour is pleasantly toasty rather than bland—great if you want character in your grain base. If you’re new to it, start with cracked freekeh for speed and swap it 1:1 for rice or quinoa. When you want more texture, reach for whole freekeh and let it anchor heartier meals.

Freekeh Nutrition & Health Benefits

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

• High dietary fibre 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

*Nutrition varies by brand and cooking method. Check individual packs for exact values.

Clearly, freekeh offers higher protein and fibre per serving compared to both quinoa and brown rice, making it a strong 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.

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 fibre.
• 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

Discover more ancient grains in our Nutrition & Supplements Blog.