5.0 from 171 votes
Freekeh Soup
Cracked freekeh soup with an aromatic warm broth loaded with shredded chicken, onions, and spices. This Lebanese soup recipe is even better the next day!
Prep Time
10 mins
Cook Time
1 hr
Soaking time
30 mins
Total Time
1 hr 40 mins
Servings: 8 servings
Calories: 234 kcal
Course:
Main Course , Soup , Dinner
Cuisine:
Middle Eastern , Lebanese
Ingredients
- 2 tablespoons butter
- 1 large onion chopped
- 3 tablespoons tomato paste
- 1 tablespoon 7 Spice
- 2 teaspoons salt
- 1 teaspoon black pepper
- 2 cups cracked freekeh
- 1 pound boneless skinless chicken breast
- 8 cups water
- chopped parsley for serving
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.
Cup of Yum
Notes
- Storage: This freekeh soup is even better the day after! Store it in the fridge in an airtight container for up to five days, freezing whatever is left that won't get eaten in time.
Nutrition Information
Calories
234kcal
(12%)
Carbohydrates
29g
(10%)
Protein
21g
(42%)
Fat
6g
(9%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
1g
Cholesterol
44mg
(15%)
Sodium
746mg
(31%)
Potassium
314mg
(9%)
Fiber
5g
(20%)
Sugar
2g
(4%)
Vitamin A
494IU
(10%)
Vitamin C
3mg
(3%)
Calcium
41mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 234
% 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.