Lebanese Freekeh Soup Recipe with Chicken by Zaatar and Zaytoun (2024)

FAQs

What is Freekeh soup made of? ›

Freekeh soup is a Lebanese soup recipe from the Middle east. The chicken is cooked in a simple, warm spiced broth with onions and, of course, freekeh. I like to use my homemade spice blend in this soup for extra flavor, but you could use any store-bought Middle Eastern blend that you like.

Freekeh is a green grain made from young durum wheat which is roasted or smoked then polished to remove the shells. The grain is then cracked to varying degrees of coarseness.

Use Any Cooked Grains

The soup is a great way to repurpose leftover cooked grains you might happen to have in your fridge, or you can quickly cook up a batch of quinoa, barley, rice, farro, or buckwheat while you roast your veggies.

Freekeh (sometimes spelled frikeh) or farik (Arabic: فريكة / ALA-LC: farīkah; pronounced free-kah /ˈfɹiːkə/) is a cereal food made from green durum wheat (Triticum turgidum var. durum) that is roasted and rubbed to create its flavour.

Downsides (Side Effects)

Freekeh is an amazing ancient power-grain — however, if you have problems with gluten or have celiac disease, this is not a good choice for you. Make sure to buy pure versions instead of products that have added flavors to avoid processed ingredients and preservatives.

Soaking freekeh overnight shortens the cook time by about 10 minutes and softens the bran, which can help with digestibility, but it's not necessary for a good-tasting final product.

Freekeh contains several micronutrients that could benefit heart health. For starters, it's loaded with manganese, a micronutrient that acts as an antioxidant. Thus, it may reduce levels of inflammation, which can promote the development of heart disease ( 9 , 10 , 11 ).

Simple Freekeh Recipe

Cook freekeh as you would rice. Ramp freekeh up with sauteed onions and vegetables, chickppeas, or cooked chicken and topped with nuts. Freekeh is also delicious served cold, as a salad dressed with vinaigrette and vegetables.

Barley. Barley is traditionally served in soups, salads, grain bowls, and more. It contains a higher amount of dietary fiber than any of the other grains, plus it has an array of phytochemicals and the soluble fiber beta-glucan. These antioxidants may help to reduce bad cholesterol and build immunity.

Quinoa. Pronounced “KEEN-wah,” this versatile, gluten-free grain is actually an edible seed. It is a healthier substitute for white rice, and can be eaten as a hot breakfast dish, a base for salad, an addition to soup and much more.

What can I add to soup to make it rich? ›

Adding umami-rich ingredients like tomato paste or a parmesan rind to the soup will add a deep, rich savoriness and body to the soup.

Bring to a boil over medium-high heat and season with kosher salt. Reduce the heat to low, cover, and simmer until the freekeh is tender. Cracked takes about 20 minutes, while wholegrain will take 35 to 40 minutes to cook. Once the grains have softened, drain any remaining liquid and fluff with a fork.

Gujarat's ancient practice of making Ghau no Ponk or Freekeh (as the world knows it)

Harvesting freekeh is more labor-intensive than other grains, and therefore it is often slightly more expensive as well. Featuring an appearance and texture akin to green bulgur, freekeh is higher in protein, fiber, vitamins and minerals than similar grains.

Freekeh is a type of cereal grain. It's made by harvesting green durum wheat before the grains are fully ripe, while the seeds are still tender and green (1). The kernels are then roasted and rubbed, giving them a distinct smoky, nutty flavor.

History traces freekeh back to ancient Egypt and in Lebanon, Jordan and Syria. The story goes that in 2300 B.C., a nation in the Eastern Mediterranean was anticipating an attack on their city. Worried about losing their crops and starving, they picked the early green heads of wheat and stored them.

Nutritionally speaking Freekeh is superior to rice. Compared to brown rice, freekeh has less calories, twice the amount of protein, close to four times the amount of fibre, less carbohydrates and fat, as well as three times more iron than brown rice.

You can substitute freekeh for nearly any whole grain in nearly any recipe, so anytime you would use rice, bulgur, wheat berries, quinoa, or any of the other ancient grains, you can choose quick-cooking freekeh instead.