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Freekeh Vegetable Soup

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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.

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

  1. Heat olive oil in a large soup pot over medium heat. Add chopped onion and sauté for 5–7 minutes until translucent.
  2. Add garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally.
  3. Stir in zucchini, diced tomatoes, vegetable broth, cracked freekeh, bay leaf, and thyme or oregano. Bring to a boil.
  4. Reduce heat and simmer uncovered for 25–30 minutes, or until freekeh is tender and vegetables are cooked through.
  5. Season with salt and pepper to taste. Remove the bay leaf before serving.
  6. 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

Find it online: https://thefamilycooking.com/freekeh-vegetable-soup/