Instant Pot Freekeh Vegetable Soup

I took my favorite wild rice soup and substituted freekeh in its place. Feel free to add chopped cooked chicken for an even heartier soup.

Prep Time:
20 mins
Cook Time:
30 mins
Additional Time:
20 mins
Total Time:
1 hrs 10 mins


  • 7 tablespoons salted butter, divided

  • 1 cup freekeh

  • 5 medium carrots, chopped

  • 5 stalks celery, chopped

  • ½ medium onion, chopped

  • 1 (8 ounce) package fresh mushrooms, sliced

  • 3 cloves garlic, minced

  • 4 cups chicken broth

  • 1 teaspoon salt

  • 1 teaspoon poultry seasoning

  • ½ teaspoon dried thyme

  • ½ cup all-purpose flour

  • 1 ½ cups 1% milk


  1. Turn on a multi-functional pressure cooker (such as Instant Pot) and select Saute function. Add 1 tablespoon butter and allow to melt. Add freekeh, carrots, celery, onion, mushrooms, and garlic; saute for 3 minutes. Pour in broth.

  2. Close and lock the lid. Select high pressure according to manufacturer's instructions; set timer for 10 minutes. Allow 10 to 15 minutes for pressure to build.

  3. Release pressure using the natural-release method according to manufacturer's instructions, about 20 minutes. Unlock and remove the lid. Season soup with salt, poultry seasoning, and thyme. Stir to combine.

  4. Melt remaining 6 tablespoons butter in a skillet over medium-high heat and stir in flour to create a paste. Whisk in milk until sauce is smooth and thickened, 3 to 5 minutes. Pour into the soup and stir to combine. Serve immediately.

Nutrition Facts (per serving)

350 Calories
16g Fat
43g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 350
% Daily Value *
Total Fat 16g 21%
Saturated Fat 9g 45%
Cholesterol 43mg 14%
Sodium 1350mg 59%
Total Carbohydrate 43g 16%
Dietary Fiber 7g 26%
Total Sugars 8g
Protein 11g
Vitamin C 6mg 30%
Calcium 119mg 9%
Iron 1mg 7%
Potassium 497mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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