Why You’ll Love This Recipe
This soup is loaded with fiber, protein, and essential nutrients thanks to the combination of freekeh and vegetables. It’s comforting, filling, and naturally vegan, yet deeply flavorful. Freekeh cooks quickly and adds a hearty, satisfying bite to every spoonful. Plus, it’s versatile and easy to customize with what you have on hand. Great for meal prep, leftovers, and freezing.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Olive oil
- Onion, chopped
- Garlic, minced
- Carrots, diced
- Celery, diced
- Zucchini, chopped
- Tomatoes, diced (fresh or canned)
- Vegetable broth
- Cracked freekeh
- Bay leaf
- Dried thyme or oregano
- Salt and black pepper
- Fresh parsley or dill, for garnish
- Lemon wedges (for serving, optional)
Directions
- Heat olive oil in a large soup pot over medium heat. Add chopped onion and sauté for 5–7 minutes, until soft and translucent.
- Stir in garlic, carrots, and celery. Cook for another 5 minutes until vegetables start to soften.
- Add zucchini, diced tomatoes, vegetable broth, freekeh, bay leaf, and herbs. Stir to combine.
- Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, or until freekeh is tender and vegetables are fully cooked.
- Season with salt and pepper to taste. Remove bay leaf before serving.
- Ladle into bowls and garnish with chopped parsley or dill and a squeeze of lemon juice if desired.
Servings and timing
This recipe serves 6 people.
Prep time: 15 minutes
Cook time: 30 minutes
Total time: about 45 minutes
Variations
- Spicy Version: Add red pepper flakes or a diced chili pepper for heat.
- Protein Boost: Add chickpeas or white beans for extra plant-based protein.
- Green Touch: Stir in chopped spinach, kale, or chard during the last 5 minutes.
- Tomato-Free: Skip the tomatoes and use more broth with lemon juice for a lighter broth.
- Mediterranean Flair: Add a pinch of cumin, cinnamon, or smoked paprika for extra depth.
Storage/Reheating
Store in an airtight container in the refrigerator for up to 4 days.
Reheat on the stovetop over medium heat, adding a splash of water or broth as needed.
Microwave individual servings in 1-minute intervals until hot.
This soup freezes well—store in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating.
FAQs
What is freekeh?
Freekeh is an ancient grain made from green wheat that is harvested early, roasted, and cracked. It has a nutty flavor and chewy texture.
Is freekeh gluten-free?
No, freekeh is made from wheat and is not gluten-free. Use quinoa or brown rice as a substitute for a gluten-free option.
Can I use whole freekeh instead of cracked?
Yes, but it will take longer to cook—around 45–50 minutes. Adjust liquid and cooking time as needed.
Can I use canned vegetables?
Fresh is best for texture, but canned tomatoes and beans work well. Avoid canned zucchini or carrots, which may become too soft.
Can I make this soup ahead?
Absolutely. It keeps well and tastes even better the next day as flavors develop.
Does freekeh absorb a lot of liquid?
Yes, it can continue absorbing broth as it sits. Add extra broth or water when reheating if needed.
Can I use different herbs?
Yes, thyme, oregano, rosemary, parsley, or dill all work well. Fresh or dried both are fine.
What vegetables go best in this soup?
Carrots, celery, zucchini, and tomatoes are classic. You can also use sweet potatoes, green beans, or squash.
How do I make it creamy?
Stir in a splash of coconut milk or blend a small portion of the soup for a creamier consistency.
Can I serve this soup with anything?
Serve with crusty bread, pita, or a side salad for a complete meal.
Conclusion
Freekeh Vegetable Soup is a wholesome, satisfying dish that brings comfort, nutrition, and flavor to your table. With its earthy grains, tender vegetables, and versatile seasoning, it’s a go-to recipe for cool weather or anytime you need a nourishing, one-pot meal. Easy to make, freezer-friendly, and endlessly customizable—this soup is a must-have in your recipe rotation.
PrintFreekeh Vegetable Soup
Freekeh Vegetable Soup is a hearty, comforting, and nutritious soup made with cracked freekeh, a nutty ancient grain, and a variety of seasonal vegetables. Perfect for cozy dinners or healthy lunches, it’s naturally vegan, high in fiber, and full of flavor.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, chopped
- 1 cup diced tomatoes (canned or fresh)
- 6 cups vegetable broth
- 3/4 cup cracked freekeh
- 1 bay leaf
- 1 tsp dried thyme or oregano
- Salt and black pepper to taste
- Fresh parsley or dill, chopped (for garnish)
- Lemon wedges (for serving, optional)
Instructions
- Heat olive oil in a large soup pot over medium heat. Add chopped onion and sauté for 5–7 minutes until translucent.
- Add garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally.
- Stir in zucchini, diced tomatoes, vegetable broth, cracked freekeh, bay leaf, and thyme or oregano. Bring to a boil.
- Reduce heat and simmer uncovered for 25–30 minutes, or until freekeh is tender and vegetables are cooked through.
- Season with salt and pepper to taste. Remove the bay leaf before serving.
- Ladle into bowls and garnish with fresh herbs. Serve with a squeeze of lemon juice if desired.
Notes
- Add red pepper flakes or diced chili for a spicy version.
- Chickpeas or white beans make great protein additions.
- Stir in spinach or kale during the last few minutes of cooking for extra greens.
- For a tomato-free version, skip the tomatoes and add more broth and lemon juice.
- Add a pinch of cumin or smoked paprika for a deeper Mediterranean flavor.
Nutrition
- Serving Size: 1 bowl
- Calories: 210
- Sugar: 6g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 7g
- Protein: 6g
- Cholesterol: 0mg
