Todayโs freekeh soup recipe with vegetables is perfect for the season: itโs wholesome, satisfying, warming, and comforting. Itโs easy to make and versatile, and you can cook a large pot to reheat during the week.
This deliciousย freekeh soupย is simple to make and full of flavor. The combination of freekeh and vegetables like zucchini, red bell peppers, and carrots makes a hearty, filling soup. You can add some shredded chicken or beans for extra protein, depending on what you like.
There are like a billion soup recipes on the blog - make sure to try some of them; they are all delicious. Start with some soups for cold winter days, like Bratwurst Soup, Rutabaga or Swede Soup, Jerusalem Artichoke Soup, or Chicken Soup with Potatoes.
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Recipe ingredients
Freekeh is a type of wheat that is harvested while itโs still young and green. The grains are then roasted, which gives freekeh its unique, smoky flavor. It has a nutty taste and a chewy texture, making it perfect for soups, salads, or side dishes.
- Freekeh is common in Middle Eastern and Mediterranean cooking, and itโs known for being healthy because itโs high in fiber and protein. Itโs also easy to cook and works well as a substitute for rice, quinoa, or barley. You can usually buy in Middle Eastern markets or online.
Vegetables: Zucchini, carrots, red bell pepper, onion, and garlic. You can use other vegetables you like to make this freekeh soup. How about using pumpkin or sweet potatoes, green beans, parsnips, cauliflower, beets, and so on? You can also add peas or spinach during the last minutes of the cooking process.
Stock or broth:ย I prefer homemade chicken stock or turkey bone broth because I always have them in the freezer, and they are hearty and delicious. However, this recipe works perfectly well with vegetable stock or good-quality stock cubes.
Spices and herbs: Oregano, thyme, cayenne pepper or red pepper flakes, fresh herbs like parsley, chives, cilantro, or dill, fine sea salt, ground black pepper, and a touch of vinegar to brighten the flavors.
See the recipe card for full information on ingredients and quantities.
Add chicken or beans
Make a chicken freekeh soup: Placeย 2 chicken breasts in the pot with the broth. Once the freekeh soup is done cooking, remove the breasts, shred them, and return them to the pot. Alternatively, add rotisserie or leftover chicken during the last 5 minutes of cooking.
You can also add a drained can of white or kidney beans during the last 5 minutes of cooking.
Substitute for freekeh
If you donโt have freekeh, there are several substitutes you can use depending on the recipe. These substitutes can mimic freekehโs role in recipes while adding their own twist.
Barley is a great option because it has a similar chewy texture and works well in soups, stews, or salads.
Farro is another good choice; itโs slightly nutty and chewy, making it a close match for freekeh in many dishes.
Bulgurย is a quicker-cooking alternative with a slightly softer texture, but it can still work in salads or as a side dish. Try this Bulgur Wheat Salad, too.ย
Brown riceย is another easy substitute, especially for soups or warm dishes, though itโs milder in flavor. Try this Rice and Bean Soup, too โ itโs so good!
Quinoa can also work, particularly if you want a gluten-free option, though it has a fluffier texture and lighter taste.
Buckwheatย is a good substitute for freekeh. It has a nutty flavor, cooks quickly, and works well in soups or warm dishes. Though softer and gluten-free, it pairs nicely with vegetables and broth. Try some of the many buckwheat recipes on the blog, such as Buckwheat Soup, Buckwheat Bread, or Roasted Buckwheat โ Kasha.
How to make freekeh soup?
Step #1: Check the freekeh and remove any debris (See Good to Know).
Step #2:ย Rinse the freekeh, place it in a bowl, cover it with water, and soak it until you prepare the rest.ย Before draining, skim off any debris that floats to the surface.
Step #3:ย Sautรฉ the onions in a bit of olive oil.
Step #4:ย Add the carrots, then the garlic, and spices.ย Add freekeh and chicken broth and simmer for 15 minutes. Add chopped zucchini and pepper.
Step #5: Add freekeh and chicken broth and simmer for 15 minutes. Add chopped zucchini and pepper.
Step #6:ย Simmer the freekeh soup for 10-15 until the vegetables are tender but not mushy and the grains are soft yet still chewy. Adjust the taste.
Good to know!
Before cooking freekeh, itโs a good idea to sift through the grains to remove any smallย stones or debris. While some batches are cleaner than others, you can still find a few small bits. To clean it, rinse the freekeh until the water runs clear, similar to how you would rinse rice or quinoa to remove any starch.ย
Soaking freekeh for about 15 minutes softens the grains and can speed up cooking. I usually start by rinsing it, then soak it while preparing the rest of the ingredients, like chopping and sautรฉing the vegetables. Freekeh cooks in about 25-30 minutes, but be sure to check the package instructions and taste it before turning off the heat.
Store and reheat
Refrigerate: Let the freekeh soup cool to room temperature, then transfer it to an airtight container. It can be kept in the fridge for up to 3-4 days.
Freezing: If you want to freeze it, ensure the soup is fully cooled, then store it in a freezer-safe container for up to 3 months. Leave some space at the top for expansion.
To reheat, you can use the stove or microwave. On the stove, heat over medium heat, stirring occasionally, until hot. In the microwave, heat in a covered container, stirring halfway through.
Freekeh Soup
Equipment
- Large soup pot or Dutch oven
Ingredients
- ยฝ cup freekeh Note 1
- 2 tablespoons olive oil
- 1 medium onion finely chopped
- 2 carrots diced
- 2 garlic cloves minced
- 1 teaspoon oregano
- ยฝ teaspoon thyme
- ยผ 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
- fine sea salt and ground black pepper
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.ยฝ cup freekeh / 80 g
- Sautรฉ: Heat the oil in the pot and sautรฉ 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 + ยฝ teaspoon thyme + ยผ 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.
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.
Roland says
Best soup for cold days