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Freeka / freekeh or freek- soup

February 18, 2018 by Amira 12 Comments

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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.

This post may contain affiliate link(s). For more, please check out privacy policy here. A bowl filled with freekeh soup with a spoon on the side.

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.

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 soupWash 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.

I hope you’ll like this recipe and please if you make this recipe, snap a pic and hashtag it #amiraspantry — I love to see your creations on Instagram, Facebook, Twitter!

Don’t want to miss a recipe? Sign up for the FREE Amira’s Pantry newsletter delivered to your inbox with lots of tips and surprises! And stay in touch with me on Facebook, Twitter, Pinterest, and Instagram for all the latest updates.

Freekeh soup in a bowl garnished with green onions.
Print
Freekeh Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

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.

Course: Soup
Cuisine: Middle East
Servings: 4 people
Calories: 316 kcal
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
  1. Wash freakeh thoroughly and soak in water for 10-15 minutes.
  2. In a medium sauce pan or pot, sauce onions in olive oil over medium-high heat until fragrant for almost 2 minutes.
  3. Drain freakeh and add to the pan. Stir to roast freakeh for about 3 more minutes.
  4. Add chicken broth and bring to a boil.
  5. Reduce heat and simmer for 20 more minutes until freaked is tender.
  6. Season with salt to taste.
  7. Serve warm .*
Recipe 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 Facts
Freekeh Soup
Amount Per Serving
Calories 316 Calories from Fat 121
% Daily Value*
Total Fat 13.4g 21%
Saturated Fat 2.3g 12%
Polyunsaturated Fat 2g
Monounsaturated Fat 8.9g
Cholesterol 7.2mg 2%
Sodium 343.8mg 14%
Potassium 283.4mg 8%
Total Carbohydrates 42g 14%
Dietary Fiber 7g 28%
Sugars 4.6g
Protein 10.3g 21%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.

You may also like

 

Whole freekeh stuffed chicken

 

Freekeh Pilaf

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Filed Under: Grains, recipe, Soups Tagged With: chicken broth, Egyptian Cuisine, freekeh, Lebanese cuisine, olive oil, onion, Palestinian cuisine

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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Reader Interactions

Comments

  1. John / Kitchen Riffs says

    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
  2. Liz says

    January 15, 2015 at 6:49 pm

    I love trying new grains and your simple soup sounds terrific! Adding freekah to my grocery list 🙂

    Reply
  3. [email protected] says

    January 13, 2015 at 10:56 pm

    Now I know what freekah is, I thought it was a new superfood and had no idea that it is young wheat. What a wholesome soup.

    Reply
  4. Coffee and Crumpets says

    January 8, 2015 at 9:37 pm

    I like freekah but always ate it made the Syrian way. This soup looks perfect for our cold weather here! Keep warm!

    Reply
  5. Denise [email protected] Brazil To You says

    January 8, 2015 at 9:42 am

    A comfy, tasty soup to warm up our bodies in these chilly temperatures. A very happy new year to you and your family!

    Reply
  6. Henna says

    January 8, 2015 at 7:28 am

    Yummmmy! I love simple soups like this! This is so perfect for the freezing temperatures that have been hitting us!

    Reply
  7. Maureen | Orgasmic Chef says

    January 8, 2015 at 12:20 am

    It’s the middle of summer right now but I’d like a bowl of this soup. I like freekeh and we have it occasionally throughout the year.

    Reply
  8. [email protected] Riffs says

    January 7, 2015 at 11:51 am

    It’s definitely soup weather here — supposed to get down below zero today! Brrrr! This looks wonderful. Thanks — and Happy New Year!

    Reply
  9. [email protected] says

    January 7, 2015 at 10:13 am

    Happy New Year. I discovered Freeka about 5 years back on an impulse buy. Loved it but it has been to long. Great soup for resolution and cold winters.

    Reply
  10. Umm Hamza says

    January 7, 2015 at 6:51 am

    as-salaamu alaykum Amira,

    Allahumma Barik

    Adding this to my list of soups to try as i already love this grain in Algerian tomato and freekeh soup.

    Reply
  11. emma south london says

    January 6, 2015 at 3:31 pm

    Perfect for winter – looks so soothing and warm!
    Emma 🙂

    Reply

Trackbacks

  1. Freekeh Pilaf (freek mefalfel) | amiraspantry says:
    March 17, 2015 at 1:50 pm

    […] so this dish is very suitable when we are changing weather. I’ve introduced you before to the freekeh soup that is very warming during winter […]

    Reply

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I’m overjoyed that you have stopped by! This blog combines 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. Read More…

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