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Freekeh Harvest Soup

Earthy, nutty, and loaded with nutritional benefits, the super grain freekeh (roasted green wheat berries) is often used in the Middle Eastern kitchen. In Jordan, freekeh, with roasted chicken, is one of the “go-to” dishes served on special occasions. Freekeh is often compared to another popular supergrain, quinoa, but it’s said that serving for serving, freekeh has more protein, and twice the fiber content, of quinoa. Personally, and in terms of flavor, there’s no comparison between the two - freekeh is so much more exciting and tasty than quinoa! Freekeh soup (without the veggies) is also very common and super easy to make, I’ve added an extra dimension to the classic soup with the addition of sweet potatoes, zucchini and butternut squash, but you can forgo the veggies and still get an amazingly comforting and equally healthy soup. Also, and in case you need to buy some freekeh, get some cardamom powder because it really is one of the key spice notes in this soup.

Say goodbye to boring quinoa and hello to the new super grain, freekeh.

Freekeh Harvest Soup

Prep: Medium

Level of Difficulty: Easy

Serves 6


  • ½ cup freekeh (available in any Middle Eastern grocery store)

  • 6 cups broth (chicken, meat or veggie)

  • 1 big onion diced

  • 1 sweet red bell pepper diced

  • 2 sweet potatoes diced

  • 1 cup butternut squash diced

  • 2 small (Mexican) zucchini diced

  • 3 garlic cloves minced

  • 4 tablespoons olive oil

  • 1 teaspoon salt

  • 1 teaspoon cardamom powder

  • ½ teaspoon pepper

  • ½ teaspoon all spice

  • ½ teaspoon onion powder

  • ½ teaspoon garlic powder

  • ¼ teaspoon coriander

How To:

Rinse the freekeh in cold water 2-3 time checking for any husks and drain well. In a medium to large pot on medium heat, fry the onions and garlic in the oil and sauté for several minutes. Add the drained freekeh and all the spices. Saute for several minutes. Add the broth and cover on low to medium heat for around 30 minute. Check every now and then because the freekeh will bloom and absorb a lot of the liquid. Add more broth (don’t worry this soup is hard to mess up) if you see most of it has been absorbed because after all you’re making soup! Add the diced veggies and cook on low heat for an additional 10 min.

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