Freekeh Soup
User Reviews
5
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Prep Time
10 mins
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Cook Time
1 hr
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Soaking time
30 mins
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Total Time
1 hr 40 mins
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Servings
8 servings
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Calories
234 kcal
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Course
Main Course, Soup, Dinner
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Cuisine
Middle Eastern, Lebanese
Freekeh Soup
Description
This Freekeh Soup begins by rinsing and soaking cracked freekeh to clean it and improve texture. Onions are sautéed in butter until golden, after which tomato paste and a blend of seven spices, salt, and black pepper are incorporated to deepen the flavor and aroma of the base. The freekeh is then added and mixed well with the spiced tomato mixture.
Chicken breasts are seared briefly in the pot to develop extra flavor and then simmered with the freekeh in water until both the grain is tender and the chicken is cooked through, about 30 minutes. The chicken is then removed, shredded, and returned to the soup, completing the mixture of textures and flavors. Fresh chopped parsley adds a bright herbal note when serving.
This recipe suits well for a filling meal, capitalizing on freekeh’s nutty characteristics and the hearty components from the chicken and spices. It keeps well in the refrigerator and the flavors deepen when stored overnight, making it practical for meal planning.
Because of its well-balanced spices and textures, the soup is as suitable for lunch or dinner. The recipe notes encourage storing leftovers properly to extend shelf life and maintain freshness.
Ingredients
- 2 tablespoons butter
- 1 onion chopped, large
- 3 tablespoons tomato paste
- 1 tablespoon 7 spice seasoning
- 2 teaspoons salt
- 1 teaspoon black pepper
- 2 cups freekeh cracked
- 1 pound chicken breast boneless, skinless
- 8 cups water
- parsley for serving, chopped
Instructions
- Pick over freekeh to remove any debris, and rinse in cold water until water looks clear. Soak the freekeh in cold water for 30 minutes, then drain and set aside.
- Heat the butter in a heavy-bottomed large skillet over medium heat. Add the onions and cook until golden brown, about 5 to 10 minutes. Add the tomato paste, 7 spice, salt and pepper and cook until the tomato paste darkens in color and becomes more fragrant, about 2-3 minutes. Transfer the freekeh into the pot and stir to combine.
- Push the freekeh to the side and add the whole chicken breasts to the pan and sear in the pot for 2-3 minutes per side to brown and flavor. Add water, turn heat to high and bring to a boil. Reduce heat to low and simmer covered until the freekeh is tender, about 30 minutes.
- Use a fork to remove the chicken breast from the freekeh soup. Rest on a cutting board and shred with two forks. Return the shredded chicken to the freekeh soup and stir to combine.
- Ladle the soup into bowls and garnish with parsley, if desired.
Notes
- Freekeh Soup tastes better the day after cooking as the flavors have more time to meld.
- Store the soup in an airtight container in the refrigerator for up to five days.
- To preserve longer, freeze portions that will not be consumed within the storage time.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 234 kcal
% Daily Value*
| Calories | 234kcal | 12% |
| Carbohydrates | 29g | 10% |
| Protein | 21g | 42% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 44mg | 15% |
| Sodium | 746mg | 31% |
| Potassium | 314mg | 7% |
| Fiber | 5g | 20% |
| Sugar | 2g | 4% |
| Vitamin A | 494IU | 10% |
| Vitamin C | 3mg | 3% |
| Calcium | 41mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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