This simple Lebanese-inspired Vegan freekeh soup recipe is easy to make, requires few ingredients only, and will make the best soup ever!
This is a great soup recipe to try this fall and winter season when you are craving a warm and delicious cup of soup.
What is freekeh?
Freekeh is a very popular whole grain in many countries in the Middle East. In Arabic freekeh is derived from” farak” which literally means “to rub” and that is due to the process in which this grain is prepared.
It is made from green durum wheat when it is still soft. Then, it is roasted and rubbed to create its unique flavor.
What does it taste like?
It has a unique smoky flavor compared to other wheat products, and it has a similar nutty flavor and chewy texture to bulgur.
Is it healthy?
This ancient grain is full of nutrients and one of the healthiest grains to add to your diet. It is high in protein and fiber while low in fat and can leave you satiated for longer, which promotes weight loss.
Freekeh is a good source of manganese, zinc, magnesium, and copper, so it has many health benefits.
The only downside of freekeh is that it contains gluten, which is not suitable for those intolerant to gluten or on a gluten-free diet.
Freekeh soup recipe ingredients and notes:
The four ingredients you will need to make this hearty soup:
- Freekeh: two options are available in the market: whole and cracked freekeh. I prefer to use whole freekeh in my recipes; it takes longer to cook than cracked freekeh, but it has a pleasantly chewy texture.
- Onion: red or white onion
- Vegetable stock: Traditionally, the soup is prepared with chicken stock, and chicken is added to it as well. Since this is a Vegan recipe, I am using vegetable stock.
- Vegetable oil.
- Salt & pepper.
Tips for making freekeh soup:
- Rinse the freekeh: Before rinsing, it is best to sift through the freekeh gains to look for small stones or debris and pick them up, then rinse in cold water until it runs clear.
- Soak the freekeh in cold water for 30 minutes to soften it for cooking.
- Cooking: Add the oil to the pan, then onion, salt, and pepper, and pre-soaked and drained freekeh. Mix well and add the stock. Let it boil, then simmer for 40 minutes until it’s cooked and soft.
Serving Suggestions:
Serve this delicious Arabic soup recipe as an appetizer or starter to any meal. It is a great soup recipe for iftar during Ramadan.
It can be served for a light lunch or dinner with a delicious gavurdagi or beetroot salad.
Storing Leftovers:
Let it cool to room temperature, transfer it to an airtight container, and store it in the fridge. It can last up to four days in the refrigerator.
As it cools, it tends to thicken; therefore, add a splash of water or vegetable stock when you reheat it.
Recommended Recipes:
If you make this recipe, I’d love a comment and a rating. Please make sure to tag me in re-creation on Instagram @veganbilaraby. I love to see your take on my vegan recipes 💚
Freekeh Soup Recipe
Equipment
- Pan
- hand mixer or blender
Ingredients
- 1 cup whole freekeh uncooked
- 1 tablespoon olive oil
- ½ red onion chopped
- 4 cups vegetable stock
- salt & pepper to taste
Instructions
Prepping the freekeh:
- Sift through the freekeh and remove any small stones or debris.
- Rinse it with cold water a couple of times till the water run clear.
- Soak the freekeh in cold water for 30 minutes. Drain, and now it's ready for cooking.
Making the soup:
- Heat a pan on stove and add the olive oil.
- Add chopped onion and stir for a couple of minutes.
- Add the freekeh, salt and pepper and stir.
- Add the vegetable stock and stir. let it boil then let it simmer for 40 minutes.
- After 40 minutes, check the grain if it's cooked and soft. using a hand mixer, blend till it reaches the consistency you desire. Add water or vegetable stock if you prefer the soup thinner. Taste and adjust the seasoning accordingly.
- Serve and enjoy.
Amazing recipe
Thanks😊😊