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Home » Soups

Freeka / freekeh or freek- soup

Published: Feb 18, 2018 · Modified: Sep 27, 2020 by Amira · This post may contain affiliate links which won’t change your price but will share some commission.

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Freekeh is an ancient grain from the Middle East that is so healthy and nutritious.  Freekeh soup is great for those cold winter days. It's filling and flavorful, light and easy to prepare.
Total time 30 minutes
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Uniquely smoking aroma and a nutty, roasted taste,this is what you'll get with every spoon of this healthy freekeh soup.

Next time try this freekeh pilaf.

A bowl of food on a table, with Freekeh Soup

You promise yourself every January that this will be the year you'll get in shape, exercise and eat healthy. But by February jumping on a treadmill and making healthy dinners at home seems like a chore!!!! Does this sound familiar?

Freekeh soup in a bowl garnished with green onions.

To help you- and myself- get a head start on your resolutions, I am introducing this ancient Middle Eastern whole grain, that is packed with nutrients, and it seems to be the new darling for many nutritionists.

Freeka is made by harvesting young, green wheat then roasting them, which gives a very nice flavor to every grain. It is common in Egypt, Lebanon, Syria, Palestine and Jordan. This delicious soup, I have got from a Palestinian friend who likes to add some veggies to it too but I've just made it plain this time.

In Egypt, it is very common to make a freekeh pilaf and also make stuffed chicken with it, comes out so delicious and gives chicken a new dimension.

In this soup I've used whole freekah but you can pulse them a little in your food processor, as my friend does. Somehow I wanted to taste the whole thing and enjoy its full flavor so I went with the whole freekah.

Freekeh soup in a bowl with chicken pieces and a loaf of bread.
This post may contain affiliate link(s). For more, please check out privacy policy here. 

You can use any kind of stock you like, here I have used chicken stock.

I've got the Freekeh from the Middle Eastern market, but I have heard that Whole Foods market, other health store , Ross department store and Costco sell them in bulk. You can find it in amazon too.

I do hope that you'll try it and tell me what do you think?

For all my readers and fellow bloggers, I hope this year will have only good news and happiness and that all your dreams come true. Enjoy the rest of the week.

Let me show you how to make it

Steps showing how to prepare freekeh soup

Wash freekeh thoroughly and soak in water for 15 minutes.

In a pot add oil and saute onions until fragrant, add freekeh and roast for 3 more minutes. Now pour the stock and bring to a boil. Adjust salt and pepper to your linking. Reduce heat and let it cook until freekeh is tender for about 25 minutes.

Hand holding a boel of freekeh soup.

Here, have a bowl or two or may be three of this delicious freekeh soup and feel good about yourself.
You can add vegetables, diced cooked chicken for more of a whole meal soup. You can also bring the calories down by using half water half stock liquid.

Other Mediterranean Soups to enjoy

Molokhia
A popular in Middle Easters green soup that can be made in many different ways but the most famous is the Egyptian Molokhia. Join me and I will show you all the tips and tricks for making the best Egyptian Molokhia ever.
Check out this recipe
A bowl filled with Mulukhia
Red lentil soup
The Egyptian take on red lentil soup is so simple and takes less than 30 minutes start to finish. Delicious, warming lentil soup vividly colored with bold flavor.
Check out this recipe
Red lentil soup in a grey bowl with green onions and crackers on the back.
Freekeh soup in a bowl garnished with green onions.
A bowl of food, with Freekeh Soup

Freekeh Soup

Freekeh is an ancient grain from the Middle East that is so healthy and nutritious.  Freekeh soup is great for those cold winter days. It's filling and flavorful, light and easy to prepare.
5 from 4 votes
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Course: Soup
Cuisine: Middle East
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 316kcal
Author: Amira

Ingredients

  • 3 Tablespoons olive oil.
  • 1 cup of freeka .
  • 1 small onion - finely chopped.
  • 4-5 cups of chicken broth.
  • Salt and pepper to taste.

Instructions

  • Wash freakeh thoroughly and soak in water for 10-15 minutes.
  • In a medium sauce pan or pot, sauce onions in olive oil over medium-high heat until fragrant for almost 2 minutes.
  • Drain freakeh and add to the pan. Stir to roast freakeh for about 3 more minutes.
  • Add chicken broth and bring to a boil.
  • Reduce heat and simmer for 20 more minutes until freaked is tender.
  • Season with salt to taste.
  • Serve warm .*

Notes

* You can also add some vegetables to the soup like carrots, beans, peas. You might also add cooked, diced chicken to the soup in the last 5 minutes to have it as a complete meal.

Nutrition

Calories: 316kcal | Carbohydrates: 42g | Protein: 10.3g | Fat: 13.4g | Saturated Fat: 2.3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8.9g | Cholesterol: 7.2mg | Sodium: 343.8mg | Potassium: 283.4mg | Fiber: 7g | Sugar: 4.6g | Iron: 0.5mg
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Nutrition Facts
Freekeh Soup
Amount Per Serving
Calories 316 Calories from Fat 121
% Daily Value*
Fat 13.4g21%
Saturated Fat 2.3g14%
Polyunsaturated Fat 2g
Monounsaturated Fat 8.9g
Cholesterol 7.2mg2%
Sodium 343.8mg15%
Potassium 283.4mg8%
Carbohydrates 42g14%
Fiber 7g29%
Sugar 4.6g5%
Protein 10.3g21%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
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About Amira

I’m overjoyed that you have stopped by! My hope is to introduce you to new flavors, creative ways and fresh takes on favorites. To help you create food with style that will bring everyone around your kitchen table. From weeknight dinners for crazy busy days to desserts with the “wow” factor, and classic comforts from the Mediterranean. One thing in common, they are all recipes that have been tried and tested by family and friends.

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Comments

  1. Neva Mikula

    December 14, 2021 at 7:39 am

    5 stars
    I loaded mine with vegetables: garlic, onion, carrots, peas, green beans, mushrooms, and zucchini, as well as grated ginger and turmeric. Cumin also went in, as well as jalapeño for my pepper-belly husband. My kitchen smelled sooooooo good! The flavor was wonderful too!

    Reply
    • Amira

      December 14, 2021 at 1:46 pm

      This sounds soo inviting, I am tempted to try it your way. Happy you loved it Neva and thank you for sharing your version.

      Reply
  2. John / Kitchen Riffs

    February 21, 2018 at 8:18 am

    Good to see this recipe return! It's just loaded with flavor, and today it's cold and rainy (freezing rain, actually, to be followed by snow). This is the perfect antidote! Thanks. 🙂

    Reply
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Hey Y'all, I'm Amira.
I’m overjoyed that you have stopped by!
I send warm greetings from sunny Colorado. This blog combines weeknight dinners for crazy busy days to desserts with the “wow” factor, and classic comforts from the Mediterranean.
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