Egyptian Freek | Young Wheat in Tomato Sauce with Eggs

Egyptian Freek | Young Wheat in Tomato Sauce with Eggs

Egyptian freek (or freekeh) is an ancient grain made from young wheat that is harvested early, roasted, and then dried. It has a slightly smoky, nutty flavor and a chewy texture that soaks up sauces beautifully. In Egyptian cooking, freek is often used in hearty, comforting dishes— where it is simmered in tomato sauce and topped with eggs for a wholesome, satisfying meal that is both traditional and nourishing.

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Ingredients

(Seasonings should be added to taste.)

For the Tomato Sauce:

• olive oil

• 1 yellow onion, diced

• 6 garlic cloves, minced

• 4 tomatoes, finely diced

• 1 tablespoon tomato paste

• ground coriander

• ground cumin

• sea salt

• black pepper

• approximately 4 cups water

For the Freek and Eggs:

• 2 cups whole grain young wheat, washed

• water

• 4 eggs

For Garnish:

• fresh parsley, chopped

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Instructions

 Start with the Tomato Sauce

Begin by heating a generous drizzle of olive oil in a large pan. Add finely diced onions and minced garlic, frying them together until the kitchen smells incredible and the onions start to soften and turn golden. This aromatic base sets the tone for a rich, flavorful sauce.

Next, stir in finely diced tomatoes and a small spoon of tomato paste to deepen the flavor. Season the mixture with ground coriander, ground cumin, sea salt, and black pepper. Mix it all thoroughly to coat the vegetables in those warm, earthy spices. Then, add water to the pan to loosen things up.

Now it is time to get smooth— introduce an immersion blender and blend the sauce until it reaches a silky, uniform consistency. This step brings everything together into a luscious tomato base that will soak beautifully into the freek.

Prepare the Freek

Before cooking the freek, give it a proper rinse in a bowl of water to remove any debris or dust. You can cook freek in one of two ways: on its own like rice, or directly in the tomato sauce for extra flavor.

Cook the Freek in the Tomato Sauce

Add the rinsed freek into your smooth tomato sauce, making sure it is fully covered. If needed, add a little more water— no more than ½ inch above the freek. Bring the pot to a boil, then lower the heat to a low simmer. Cover with a lid and let it cook for about 40 minutes, allowing the grains to soak up all that saucy goodness.

Time for the Eggs

Once the freek is tender, gently stir it, then use a spoon to form small craters on the surface. Crack one egg into each crater. If the sauce looks a bit dry, add a splash of water to help steam the eggs. Cover again and let it cook for a few more minutes until the eggs are just set.

Alternatively, you can transfer the cooked freek to a baking dish, make the egg craters there, and bake it in the oven until the eggs are done to your liking. Either method works— it just depends on your mood and whether you feel like turning on the oven.

Serve and Enjoy

Once done, your freek with eggs is ready to be garnished with fresh chopped parsley. It is rich, nourishing, and full of bold Egyptian flavor— perfect for sharing or keeping all to yourself. Enjoy!