5 from 2 votes
Freekeh Soup
Today’s freekeh soup with vegetables is wholesome, comforting, and easy to make. Cook a large pot and reheat it throughout the week.
Prep Time
15 mins
Cook Time
40 mins
Servings:
4
servings
Calories:
185 kcal
Course:
Soup
Cuisine:
Mediterranean, Middle Eastern
Ingredients
- ½ cup freekeh Note 1
- 2 tablespoons olive oil
- 1 onion finely chopped, medium
- 2 carrot diced
- 2 garlic minced, cloves
- 1 teaspoon oregano
- ½ teaspoon thyme
- ¼ teaspoon cayenne pepper Note 2
- 4 cups chicken broth or vegetable broth, Note 3
- 1 medium zucchini chopped
- 1 small red bell pepper chopped
- 1 teaspoon balsamic vinegar or sherry vinegar
- 1 small bunch of fresh herbs Note 4
- sea salt fine
- ground black pepper fine
Instructions
- Freekeh: Rinse it in a fine-meshed sieve. Place it in a bowl and cover it with hot water. Let it stand while you prepare the rest. Before draining, skim off any debris that floats to the surface.½ cup freekeh / 80 g
- Sauté: Heat the oil in the pot and sauté the finely chopped onion for 5 minutes until softer. Add the diced carrots and cook them, occasionally stirring, for 3 minutes until they begin to soften. Add the soaked freekeh, a generous pinch of salt and pepper, and the minced garlic, oregano, thyme, and cayenne pepper. Stir for another minute.2 tablespoons olive oil + 1 medium onion + 2 carrots + 2 garlic cloves + 1 teaspoon oregano + ½ teaspoon thyme + ¼ teaspoon cayenne pepper + fine sea salt and ground black pepper
- Simmer: Pour in the broth, bring the soup to a boil, lower the heat, cover the pot, leaving a small crack open, and cook for 15 minutes.4 cups chicken broth / 1 liter
- Add the chopped zucchini and pepper and cook for another 10 to 15 minutes until the vegetables are tender but not mushy.1 medium zucchini + 1 small red bell pepper + 1 teaspoon balsamic vinegar + 1 small bunch of fresh herbs
- Adjust the taste with salt, pepper, and vinegar, add the chopped fresh herbs, and serve.
Cup of Yum
Notes
- Freekeh: Freekeh is roasted green wheat with a nutty flavor and chewy texture, popular in Middle Eastern cuisine. Good substitutes for it in soup include barley, farro, bulgur, or brown rice.
- Substitute cayenne pepper with red pepper flakes if you prefer.
- Stock or broth: I prefer chicken stock, but if you want to keep this recipe vegan/vegetarian, vegetable broth works just as well.
- Herbs: I usually use parsley and chives, but cilantro or dill also work nicely.
Nutrition Information
Serving
1/4 of the dish
Calories
185kcal
(9%)
Carbohydrates
24g
(8%)
Protein
7g
(14%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Cholesterol
5mg
(2%)
Sodium
1502mg
(63%)
Potassium
367mg
(8%)
Fiber
5g
(20%)
Sugar
6g
(12%)
Vitamin A
5873IU
(117%)
Vitamin C
38mg
(42%)
Calcium
58mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 185
% Daily Value*
| Serving | 1/4 of the dish | |
| Calories | 185kcal | 9% |
| Carbohydrates | 24g | 8% |
| Protein | 7g | 14% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 5mg | 2% |
| Sodium | 1502mg | 63% |
| Potassium | 367mg | 8% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 5873IU | 117% |
| Vitamin C | 38mg | 42% |
| Calcium | 58mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.