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Freekeh Soup

A comforting Middle Eastern soup featuring cracked green wheat, tender chicken, and warm spices in a rich broth.

55 minEasyServes 4310 cal/serving

Middle EasternSoupStovetopMediterraneanHigh FiberHigh ProteinDairy-FreeNut-FreeEgg-FreeSoy-FreeShellfish-FreeSesame-FreeAlcohol-FreeNightshade-FreeCorn-Free

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Ingredients

  • 2 tbsp olive oil
  • 1 yellow onion, diced
  • 4 garlic cloves, minced
  • 1 lb boneless chicken thighs, diced
  • 1 cup cracked freekeh, rinsed
  • 1 tsp ground cumin
  • 1/2 tsp ground allspice
  • 6 cups chicken broth
  • 2 tbsp lemon juice

Instructions

  1. 1

    Heat 2 tbsp olive oil in a large pot over medium heat.

  2. 2

    Add 1 diced yellow onion and 4 minced garlic cloves, sautéing for 5 minutes until soft.

  3. 3

    Add 1 lb diced boneless chicken thighs, 1 tsp ground cumin, and 1/2 tsp ground allspice, stirring until browned and chicken reaches an internal temperature of 165°F.

  4. 4

    Stir in 1 cup rinsed cracked freekeh and cook for 2 minutes to toast slightly.

  5. 5

    Pour in 6 cups chicken broth, bring to a boil, then reduce heat and simmer covered for 30 minutes until grain is tender.

  6. 6

    Stir in 2 tbsp lemon juice before serving.

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Questions

What internal temperature should Freekeh Soup reach?

For Freekeh Soup, the target internal temperature is 165 F (about 75 C), given in step 3. A probe thermometer removes the guesswork.

Is there a substitute for allspice in Freekeh Soup?

The entry for Freekeh Soup calls for 1/2 tsp ground allspice. In its place: Equal parts ground cinnamon, nutmeg and clove.

Can I use chicken breasts instead of chicken thighs in Freekeh Soup?

Yes, with care. Breasts dry out sooner: pull them at 165 F, which usually means a few minutes less than the thighs would take. As written, the entry for Freekeh Soup uses 1 lb boneless chicken thighs, diced.

Can I make Freekeh Soup gluten-free?

Yes. The gluten in Freekeh Soup is 1 cup cracked freekeh, rinsed. Swap the grain for cooked rice or quinoa (the chew will differ). Everything else proceeds as written.

How much protein is in Freekeh Soup?

One serving (the recipe makes 4) has 26 g of protein in about 310 calories, alongside 32 g carbohydrate and 9 g fat, plus 6 g fiber and 620 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein soup collection.

Can I freeze Freekeh Soup?

Yes. Refrigerate Freekeh Soup for up to four days, or freeze it in portions for up to three months. Reheat gently on the stovetop with a splash of water or stock to loosen it.

Serve it with

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