Chicken Freekeh Soup Recipe

Unless we were neighbors in Egypt or around the Levant, I’d bet good money this freekeh soup is unlike any chicken soup you’ve had before! Freekeh, an ancient grain made from smoked wheat stocks, brings so much to the table. Along with its satisfying springy texture, its smoky flavor adds a deeply savory note—not to mention this whole grain is chock-full of protein, fiber, vitamins, and minerals. I adapted this simple recipe from the vegan black-eyed pea soup on page 144 of my first cookbook. This chicken soup version leans into freekeh’s warm-your-belly goodness with warming spices and fire-roasted tomatoes. Though it’s big on flavor, it’s also gentle enough for when you’re feeling under the weather or just in need of extra comfort. Think of it as my own twist on Soupe Jo (Persian Chicken Barley Soup), and yet another example of the vibrant world of Mediterranean and Middle Eastern-style chicken soups. You just have to start looking beyond the noodle!

What is in Chicken Freekeh Soup?

The ingredients for this soup are mostly your standard chicken soup staples, with a few Mediterranean boosters for an extra enticing flavor. You’ll need:

Freekeh: This grain, made from smoked wheat stocks, adds heft, nutrition, and a pleasantly smoky flavor–see “Ingredient Spotlight” below for more. Aromatics: Yellow onion, celery, carrot, and garlic make an aromatic base for the soup. Extra virgin olive oil is the high-quality, heart-healthy oil I use for just about everything, including softening the vegetables for this soup. Any of the varieties from our shop would work well for this recipe. Seasonings: Cumin and paprika, both of which you can find at our spice shop, add a warming, cozy and aromatic note to the soup. Salt and black pepper enhance the other flavors. Herbs: Fresh thyme adds an herbal depth to the soup. A sprinkle of parsley adds a pop of color and peppery, lemony note. Fire-roasted tomatoes match the freekeh’s savory smoky flavor while upping the richness and adding acidity. Chicken broth: I love the delicate flavor and nutritional boost of homemade stock, but a store-bought version will work well. Low-sodium is preferred but you can always adjust the salt according to what you have on hand. Cooked chicken breast: You can poach chicken breast in simmering water for 15 minutes or so, then use 2 forks to shred it. Alternatively, rotisserie chicken or leftover chicken works well here.

Ingredient Spotlight

As an Egyptian, I’m a big freekeh fan, for sure! Pronounced “free-kah,” freekeh is a staple grain from my childhood in Egypt but remains relatively unknown in the U.S. It’s made from green durum wheat, which is harvested while still young and tender, then roasted and threshed to remove the husks. This gives the grain a decidedly smoky taste–I love it!

READ MORE: How To Cook Freekeh TRY IT: Get my favorite freekeh delivered to your door. BEST SUBSTITUTE: Farro or barley (will be chewier and not smoky).

Swaps and Substitutions

There are a number of ways you can make this recipe your own or swap in what you have on hand. Some ideas:

Fire roasted tomatoes: Standard diced canned tomatoes, or use your hands to break whole canned tomatoes into pieces. Thyme: Rosemary. Parsley: Cilantro, basil, or dill. Make it vegan: Use Vegetable Broth and canned white or black beans in place of the chicken. Yellow onion: Any color onion is fine, as are leeks and shallots. Although, red onions turn grey when cooked. Cumin: Coriander.

How to Make Chicken Freekeh Soup

I like my soup rib-sticking thick, but don’t be discouraged if you prefer yours thinner. Simply add one or two more cups of broth.

Prep the chicken. Use leftover chicken, rotisserie chicken, or poach chicken breast in simmering water for 15 minutes or so, then use 2 forks to shred it. You’ll need 2-3 cups. Clean and soak the freekeh. Add 1 1/2 cups freekeh to a fine mesh strainer and rinse under cold running water. Transfer to a bowl and cover with cold water. Set aside for 15 to 30 minutes to soften while you prep the vegetables. Chop the veggies. Roughly chop 1 onion and 2 celery stalks. Peel and roughly chop 2 carrots, and mince 4 garlic cloves. Soften the veggies. Heat 3 tablespoons olive oil over medium until shimmering. Add the onion, celery, carrots, garlic, and a generous pinch of salt (about 3/4 teaspoon). Cook, stirring regularly until softened, about 5 minutes. Season. Drain the freekeh and add it to the pot. Stir in 1 (14.5 ounce) can of fire-roasted tomatoes and 6 cups of chicken broth. Season with 1 teaspoon black pepper, 1 teaspoon sweet paprika, 3/4 teaspoon ground cumin, and 2 to 3 fresh thyme sprigs. Simmer. Bring to a boil and cook for 4 to 5 minutes, then reduce the heat to low and simmer, partially covered, until the freekeh is fully cooked (it should be tender and slightly chewy), about 20 minutes. Finish and serve. Stir in 2 to 3 cups shredded or chopped cooked chicken breast and let simmer until the chicken is warmed through, about 5 minutes. Just before serving, remove the thyme sprigs and stir in 1/4 cup roughly chopped fresh parsley leaves.

What to Serve with Chicken Freekeh Soup

The freekeh and chicken add a fair bit of heft to this hearty soup, so you don’t need to plan for sides. If you’re fighting a cold, though, I recommend lots of antioxidant-rich Greek Mountain Tea. It’s done wonders for me when I’m feeling under the weather! So much so that I put together a brew guide, and sourced the traditional on-the-vine variety for our shop. Browse all Mediterranean recipes.