Chicken Freekeh Soup
User Reviews
5
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Prep Time
15 mins
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Cook Time
35 mins
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Total Time
50 mins
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Servings
6 to 8
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Calories
3095 kcal
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Course
Soup
Chicken Freekeh Soup
Description
Chicken Freekeh Soup is a wholesome dish featuring freekeh, a roasted green wheat grain with a distinctive nutty flavor and slightly chewy texture. The soup begins with sautéing onions, celery, carrots, and garlic, which forms a savory base. Adding shredded cooked chicken, fire-roasted canned tomatoes, and chicken stock enriches the broth. Seasonings such as paprika, cumin, black pepper, and fresh thyme sprigs contribute warm aromatic notes that complement the freekeh's graininess.
Freekeh requires soaking before cooking to soften. It then simmers in the broth until tender yet slightly chewy, providing a pleasant texture that contrasts with the softened vegetables and chicken. The broth is flavorful but not overly thick, allowing the ingredients' qualities to shine through.
This soup can be served as a standalone meal or paired with bread or a simple salad. It sustains well for leftovers, making it practical for meal prep. The inclusion of fresh parsley before serving adds brightness and freshness to balance the earthiness of the spices.
For the chicken, gentle poaching in simmering water produces tender shredded meat, but rotisserie or leftover chicken may also be used. This flexibility allows ease of preparation without sacrificing texture or flavor.
Ingredients
- 1 1/2 cups freekeh
- 1 yellow onion medium
- 2 celery stalks
- 2 carrot large
- 4 garlic large cloves
- 3 tablespoons extra virgin olive oil
- kosher salt
- 1 diced tomatoes fire roasted, canned 14.5oz
- 6 cups chicken stock or low sodium store bought broth), plus more as needed, homemade
- 1 teaspoon black pepper ground
- 1 teaspoon paprika sweet
- 3/4 teaspoon cumin ground
- 2 to 3 fresh thyme sprigs
- 2 to 3 cups chicken breast from about 1-1 1/2 pounds raw chicken breast, see note, cooked, shredded or chopped
- 1/4 cup parsley roughly chopped fresh
Instructions
- Clean and soak the freekeh. Add the freekeh to a fine mesh strainer and rinse under cold running water. Transfer to a bowl and cover with cold water. Set aside for 15 to 30 minutes to soften while you prep the vegetables.
- Chop the veggies. Roughly chop the onion and celery. Peel and roughly chop the carrots, and mince the garlic cloves.
- Soften the veggies. Heat the olive oil over medium until shimmering. Add the onion, celery, carrots, garlic, and a generous pinch of salt (about 3/4 teaspoon). Cook, stirring regularly until softened, about 5 minutes.
- Simmer. Drain the freekeh and add it to the pot. Stir in the canned tomatoes and broth. Season with the pepper, paprika, cumin, and thyme sprigs. Bring to a boil and cook for 4 to 5 minutes, then reduce the heat to low and simmer, partially covered, until the freekeh is fully cooked (it should be tender and slightly chewy), about 20 minutes.
- Finish and serve. Stir in the cooked chicken and let simmer until the chicken is warmed through, about 5 minutes. Just before serving, remove the thyme sprigs and stir in the fresh parsley.
Notes
- Poach chicken breast gently in simmering water for approximately 15 minutes, then shred using two forks for tender meat.
- Rotisserie or leftover chicken can be substituted for poached chicken to save preparation time without affecting flavor.
- Soak the freekeh in cold water for 15 to 30 minutes before cooking to soften the grains for an even texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6to 8
Amount Per Serving
Calories 3095 kcal
% Daily Value*
| Calories | 309.5kcal | 15% |
| Carbohydrates | 33.9g | 11% |
| Protein | 24.1g | 48% |
| Fat | 10.9g | 17% |
| Saturated Fat | 1.7g | 9% |
| Polyunsaturated Fat | 1.3g | 8% |
| Monounsaturated Fat | 6.2g | 31% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 32mg | 11% |
| Sodium | 147.5mg | 6% |
| Potassium | 523.7mg | 11% |
| Fiber | 5.3g | 21% |
| Sugar | 3.2g | 6% |
| Vitamin A | 3814.7IU | 76% |
| Vitamin C | 7.7mg | 9% |
| Calcium | 56.5mg | 6% |
| Iron | 2.1mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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