Freekeh Soup For Two


Freekeh is an ancient grain that is packed with nutrients and has a slightly nutty flavor. This will serve 2 as a main or 4 as a appetizer.

Prep Time:
15 mins
Cook Time:
25 mins
Additional Time:
5 mins
Total Time:
45 mins
2 servings


  • 1 ½ tablespoons olive oil

  • ½ cup coarsely chopped onion

  • 1 clove garlic, smashed and chopped

  • ½ cup freekeh [frikeh, fireek, farik]

  • 1 medium carrot, peeled and roughly chopped

  • 3 tablespoons celery leaves, chopped

  • ½ teaspoon dried parsley

  • ½ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 1 large bay leaf

  • 3 cups Chicken Stock-Dry-Prepared EFC


  1. Heat oil in a saucepan over medium heat. Add onion and cook until slightly softened, about 3 minutes. Add garlic and cook until fragrant, about 30 seconds. Stir in freekeh and toast for 3 minutes. Add carrot, celery leaves, parsley, salt, pepper, and bay leaf.

  2. Bring to a boil. Reduce heat and simmer until freekeh is tender, 15 to 20 minutes. Taste and adjust seasoning.

  3. Allow soup to rest for 5 minutes. Remove bay leaf and serve.

Nutrition Facts (per serving)

311 Calories
13g Fat
44g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 311
% Daily Value *
Total Fat 13g 17%
Saturated Fat 2g 9%
Cholesterol 1mg 0%
Sodium 1643mg 71%
Total Carbohydrate 44g 16%
Dietary Fiber 9g 31%
Total Sugars 4g
Protein 9g
Vitamin C 6mg 30%
Calcium 41mg 3%
Iron 1mg 3%
Potassium 213mg 5%

* 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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