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freekeh fried “rice”

by Jackie Newgent  |  April 24, 2019  |  1 Comment

Whenever there’s a way to prevent food waste, count me in! In fact, I find it to be a culinary adventure. You never know what you might be able to create from leftover food scraps!

To get started, one thing I do is keep a non-starchy veggie scrap container in my fridge. If you don’t already do this, try it. Once I gather up about 2 cups of excess vegetable odds ‘n ends, I prepare them in a dish. For a no-brainer fix, I simply sauté them to create a pasta primavera. But when I also have “vintage” grains, I whip up fried “rice.” (Hint: I like to use the term “vintage” instead of “leftovers” since I think it sounds more appealing!) Though, this version of fried rice doesn’t actually use rice; it’s freekeh. And I highly recommend it!

With today (April 24th!) being Stop Food Waste Day, there’s no better time to take the pledge to make every day “stop food waste day.” Hope you try this waste-friendly recipe as one tasty way to do that. And if you come up with some clever veggie scrap concoction of your own, please share what you created!


freekeh fried “rice”

Yield: 2 servings (as an entree)

Serving size: about 2 cups



  • 2 teaspoons avocado oil or high-oleic sunflower oil
  • 2½ cups packed diced non-starchy veggies (you can use veggie scraps!), such as zucchini, bell pepper, asparagus and/or baby bella mushrooms
  • 2 scallions, thinly sliced, green and white parts separated
  • 1½ cups packed cooked freekeh or other whole grain, chilled
  • 1 tablespoon plus 1 teaspoon naturally-brewed tamari (soy sauce)
  • 1 teaspoon fresh grated gingerroot
  • 2 large organic eggs (or vegan eggs), lightly beaten
  • 2 teaspoons toasted sesame oil
  • 2 tablespoons packed fresh cilantro leaves (optional)



  1. Heat the avocado oil in a wok or large deep stick-resistant skillet over high heat. Add the veggies, white part of the scallions, and chilled freekeh and stir-fry until the veggies are lightly browned, about 6 minutes. Add the tamari and ginger and cook while stirring until well combined, about 1 minute.
  2. Move the vegetable mixture to the sides of the wok. Crack the eggs into the center of the wok and cook while scrambling until the eggs are no longer runny, about 1 to 1½ minutes. Stir the scrambled eggs into the rice mixture to evenly combine.
  3. Remove from heat. Add the green part of the scallions, drizzle with the sesame oil, and stir to combine. Sprinkle with the cilantro leaves, if using. Serve.

Per serving: 320 calories, 15g total fat, 3g saturated fat, 0g trans fat, 740mg sodium, 185mg cholesterol, 34g total carbohydrate, 8g dietary fiber, 5g total sugars includes 0g added sugars, 15g protein

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