Freekeh Soup


Freekeh is a smoked green wheat that contains an abundance of nutrients, including protein and fiber, and has a low glycemic index. The smoked green wheat gives this dish an unbelievable hearty and earthy flavor.

Nutritional info
per serving

Calories 599
Fat 24g
Saturated fat 6g
Carbohydrates 52g
Sodium 1,198mg
Fiber 11g
Protein 44g
Cholesterol 109mg

Freekeh Soup

10 cups
Prep time: Cook time: Total time:


  • 2 lb. boneless beef chuck, cut into [1/2]-in. cubes
  • 2 medium yellow onions, chopped
  • 3 bay leaves
  • 2 tsp. salt
  • 10 cups water
  • 1 cup freekeh
  • 3 TB. extra-virgin olive oil
  • 1 TB. minced garlic
  • 1 (15-oz.) can chickpeas, drained
  • 2 cups kale, washed and chopped
  • 1 tsp. ground coriander
  • [1/2] tsp. ground white pepper


In a pressure cooker pot over medium heat, combine beef chuck, half of yellow onions, bay leaves, salt, and water. Bring to a simmer, skimming any foam that rises to the top.

Add pressure cooker lid, reduce heat to low, and cook for 20 minutes.

Release steam from the pressure cooker, and set aside to cool for at least 20 minutes before removing the lid.

Remove and discard bay leaves.

Stir in freekeh, and simmer for 20 minutes.

In a small pan over medium heat, heat extra-virgin olive oil. Add remaining half of yellow onions and garlic, and saute, stirring occasionally, for 5 minutes.

Add sauteed onions and garlic to the pot, and simmer for 5 minutes.

Add chickpeas, kale, coriander, and white pepper to the pot, and simmer for 10 more minutes.

Serve warm.

Tasty Tip
If you like lamb, you can replace the beef chuck in this recipe with lamb shank.

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