Freekeh Soup
User Reviews
5
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Prep Time
20 mins
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Cook Time
40 mins
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Servings
6 people
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Calories
235 kcal
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Course
Soup
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Cuisine
Middle Eastern
Freekeh Soup
Description
This Freekeh Soup starts with a homemade chicken broth made by simmering a whole chicken with onions, carrots, fresh herbs, and a blend of warming spices such as star anise, cinnamon sticks, cardamom pods, and black peppercorns. The long simmer infuses the broth with depth while cooking the chicken to tenderness. After straining, the chicken is shredded for the soup.
To the strained broth, freekeh, a roasted green wheat grain, is added and cooked until tender but with a pleasantly chewy texture. The soup is seasoned with traditional spices including seven spices or allspice and cumin powder, along with salt and black pepper. The combination offers a fragrant, savory profile with a rich mouthfeel from the broth and freekeh.
This soup can be served as a comforting main dish or starter, rich in texture and spice. It also adapts for vegetarians by using vegetable stock without chicken. Leftover soup thickens upon cooling but loosens with added liquid when reheated, and it freezes well when cooled completely.
Freekeh requires careful picking and rinsing to remove impurities before cooking. Using leftover chicken or store-bought stock is acceptable for convenience, with frozen broth thawed gently over low heat.
Ingredients
For the chicken and chicken broth:
- 1 chicken whole, cut into pieces
- 1-2 onion cut into wedges
- 1-2 carrot thickly sliced
- 1 Coriander or parsley or a mix, fresh herbs
- 1 garlic head, roughly chopped
- 2 bay leaf
- 3 star anise
- 2 cinnamon stick
- 10 black peppercorn
- 4 cardamom pods whole
- 2-3 teaspoon salt
For the soup:
- 3 tablespoon olive oil
- 1 onion finely diced
- 1 cup freekeh 150g
- 6 cups chicken broth from broth recipe above
- 1 cup chicken shredded, from broth recipe above
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon seven spices or all spice
- 1/4 teaspoon cumin powder
Instructions
Make the chicken broth:
- Place all the ingredients in a large pot, then add enough water to just cover everything.
- Bring to a boil over medium heat, then reduce to a simmer.
- Skim off the foam that accumulates on top and discard. You may have to do this several times during the cooking process. Simmer for until chicken is cooked, or for however long you have, anywhere between 1.5 hours-4 hours, the longer you simmer the better.
- Once stock is ready and chicken is cooked, strain the chicken stock to separate chicken from the broth.
- Remove all the aromatics and vegetables and discard. Set chicken aside to cool until you can handle it, then shred the chicken meat off the bones. We use about 1 heaping cup of chicken in this recipe. You can store any of the extra chicken in a tightly sealed container for up to 3 days in the fridge, or 3 months in the freezer.
For the soup:
- Pick over the freekeh to remove any impurities, like tiny stones or wheat husks.
- Rinse the freekeh very well, for at least 30 seconds to one minute until the water runs clear.
- Soak the freekeh in water for 30 minutes. Meanwhile you can get the rest of your ingredients ready. After soaking, drain the freekeh.
- In a large saucepan, heat the olive oil over medium high heat. Sautee the onion for 5-6 minutes until softened and transluscent.
- Add the drained freekeh and spices, and sautee for another 1-2 minutes until fragrant.
- Add the chicken broth, and let the pot come to a boil. Reduce heat to low and bring to a low simmer for 30-35 minutes or until the freekeh is tender. Add the shredded chicken in, stir and simmer for another few minutes until chicken is warmed through.
- Ladle into soup bowls and enjoy hot!
Notes
- Thoroughly inspect and rinse the freekeh to remove any small stones or husks before cooking.
- Ready-made chicken stock and cooked shredded chicken can be used to save time without compromising flavor.
- Frozen chicken broth may be thawed directly in the pot over low heat for convenient use.
- A vegetarian variation can be made by substituting vegetable stock and omitting chicken.
- Leftover soup thickens upon standing; add water or broth when reheating to loosen the consistency.
- Soup freezes well for up to 2 months; ensure it is completely cooled before freezing in suitable containers.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6people
Amount Per Serving
Calories 235 kcal
% Daily Value*
| Calories | 235kcal | 12% |
| Carbohydrates | 25g | 8% |
| Protein | 16g | 32% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 1g | 50% |
| Cholesterol | 29mg | 10% |
| Sodium | 2088mg | 87% |
| Potassium | 304mg | 6% |
| Fiber | 5g | 20% |
| Sugar | 4g | 8% |
| Vitamin A | 1739IU | 35% |
| Vitamin C | 5mg | 6% |
| Calcium | 61mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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