Freekeh Soup with Chicken and Fire Roasted Tomatoes
By Suzy Karadsheh
Category
Soup & Stew
Cuisine
Mediterranean, Egyptian
Servings
6-8
Prep Time
15 minutes
Cook Time
35 minutes
Total Time
50 Minutes
Freekeh is young green wheat whose stalks are burned in the production process to remove the chaff-you can definitely detect a slight smoky taste to the grain–I love it! Freekeh chicken soup is popular in Egypt and parts of the Levant, and it makes for a hearty and flavorful warm-your-belly soup. I like my soup rib-sticking thick, if you prefer it thinner, add one or two more cups of broth.
Ingredients
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1 1/2 cups freekeh
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1 medium yellow onion
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2 celery stalks
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2 large carrots
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4 large garlic cloves
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3 tablespoons extra virgin olive oil
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Kosher salt
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1 (14.5oz) can diced fire roasted tomatoes
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6 cups homemade chicken stock (or low sodium store bought broth), plus more as needed
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1 teaspoon ground black pepper
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1 teaspoon sweet paprika
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3/4 teaspoon ground cumin
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2 to 3 fresh thyme sprigs
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2 to 3 cups shredded or chopped cooked chicken breast (from about 1-1 1/2 pounds raw chicken breast, see note)
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1/4 cup roughly chopped fresh parsley
Directions
Clean and soak the freekeh. Add the freekeh to a fine mesh strainer and rinse under cold running water. Transfer to a bowl and cover with cold water. Set aside for 15 to 30 minutes to soften while you prep the vegetables.
Chop the veggies. Roughly chop the onion and celery. Peel and roughly chop the carrots, and mince the garlic cloves.
Soften the veggies. Heat the olive oil over medium until shimmering. Add the onion, celery, carrots, garlic, and a generous pinch of salt (about 3/4 teaspoon). Cook, stirring regularly until softened, about 5 minutes.
Simmer. Drain the freekeh and add it to the pot. Stir in the canned tomatoes and broth. Season with the pepper, paprika, cumin, and thyme sprigs. Bring to a boil and cook for 4 to 5 minutes, then reduce the heat to low and simmer, partially covered, until the freekeh is fully cooked (it should be tender and slightly chewy), about 20 minutes.
Finish and serve. Stir in the cooked chicken and let simmer until the chicken is warmed through, about 5 minutes. Just before serving, remove the thyme sprigs and stir in the fresh parsley.
Recipe Note
- For the chicken: You can poach chicken breast in simmering water for 15 minutes or so, then use 2 forks to shred it. Alternatively, rotisserie chicken or leftover chicken works well here.
Nutrition
Calories 310, Fat 10.9 grams, 6200 grams, Sodium 147.5 milligrams, Sugar 3.2 grams, Calcium 56.5 milligrams, Carbs 33.9 grams, Saturated Fat 1.7 grams, Trans Fat 0.01 grams, Potassium 523.7 milligrams, Vitamin A 95.4 milligrams, Iron 2.1 milligrams, Protein 24.1 grams, Polyunsaturated Fat 1.3 milligrams, Cholesterol 32 milligrams, Fiber 5.3 grams, Vitamin C 7.7 milligrams