Freekeh Soup with Chicken and Fire-Roasted Tomatoes

Freekeh soup with chicken, fire-roasted tomatoes, and warming spices is a hearty bowl of comfort, with smoky wheat grains that stay pleasantly chewy as they simmer.

Smoky Freekeh Soup with Chicken

Freekeh, roasted young green wheat, was a staple of my childhood in Egypt. I love its smoky flavor and springy texture, especially in a thick chicken soup with tender vegetables and a savory tomato broth.

I adapted this soup from the vegan black-eyed pea soup on page 144 of my first cookbook. Here, fire-roasted tomatoes echo the grain’s smokiness, while cumin, sweet paprika, and fresh thyme flavor the broth. Shredded chicken goes in toward the end, just long enough to warm through.

Start with cooked chicken and plan on about 50 minutes, soaking the freekeh while you prepare the vegetables. Leftover chicken or a rotisserie chicken works well, so there’s no need to cook a separate batch before getting started.

I like my soup rib-sticking thick, but you can add another cup or two of broth if you prefer it thinner. Like Soupe Jo, Persian chicken barley soup, it’s a comforting reminder of how much a chewy grain can bring to a bowl of chicken soup. You just have to start looking beyond the noodle!

What Is Freekeh?

Freekeh is made from green durum wheat harvested while still young and tender, then roasted and threshed to remove the husks. Roasting gives it a distinctive smoky flavor, and the cooked grains have a satisfying chew.

Freekeh is sold whole or cracked into smaller pieces. The form you buy affects cooking time, so check the package and taste the grains as they simmer.

It’s a familiar ingredient in Egypt and across the Levant, where it appears in soups and other grain dishes. I also love it in freekeh salad and cranberry apple freekeh.

For this soup, rinse the grains and soak them for 15 to 30 minutes before cooking. Taste a few grains as they simmer: they should be tender with a slight chew. Use that texture as your guide rather than the clock alone.

Ingredients for Freekeh Soup

The smoky grain and fire-roasted tomatoes give this soup its character. The remaining ingredients are familiar chicken-soup staples, with a few spices to bring them together.

• Freekeh: You’ll need 1½ cups of dry grain, rinsed, soaked, and drained before it goes into the pot. Look for it alongside other grains at Middle Eastern grocery stores, or find freekeh in our shop.
• Yellow onion, celery, carrots, and garlic: These form the aromatic base. Roughly chop the onion and celery, peel and chop the carrots, and mince the garlic so it distributes throughout the soup.
• Extra virgin olive oil: Use it to soften the vegetables before adding the broth. Any of the extra virgin olive oils in our shop will work well here.
• Fire-roasted tomatoes: A 14.5-ounce can of diced fire-roasted tomatoes adds acidity and reinforces the freekeh’s smoky flavor. Add the contents of the can to the pot.
• Chicken stock or broth: I love the delicate flavor of homemade chicken stock, but low-sodium store-bought broth works well, too. Start with 6 cups and keep more on hand if you prefer a thinner soup.
• Sweet paprika and ground cumin: Sweet paprika brings mild pepper flavor, while cumin adds earthy warmth. You can find both in our Mediterranean spice shop.
• Kosher salt and black pepper: Season the vegetables with salt as they soften, then add the black pepper with the broth and spices. Keep the saltiness of your broth in mind when seasoning.
• Fresh thyme and parsley: Thyme sprigs simmer with the grain to flavor the broth. Remove the stems before serving, then stir in the chopped parsley for a fresh, peppery finish.
• Cooked chicken breast: Use 2 to 3 cups of shredded or chopped chicken. Leftover or rotisserie chicken works well; have it ready to stir in once the freekeh is tender.

How to Make Chicken Freekeh Soup

Begin by soaking the freekeh, then use that time to chop the vegetables and prepare your cooked chicken. The grain simmers in the tomato broth before the chicken joins it for the final few minutes.

• Rinse and soak the freekeh. Place 1½ cups freekeh in a fine-mesh strainer and rinse under cold running water. Transfer to a bowl, cover with cold water, and soak for 15 to 30 minutes while you prepare the other ingredients.
• Prepare the vegetables and chicken. Roughly chop 1 medium yellow onion and 2 celery stalks. Peel and roughly chop 2 large carrots, then mince 4 large garlic cloves. Shred or chop enough cooked chicken breast to measure 2 to 3 cups.
• Soften the vegetables. In a large pot, heat 3 tablespoons extra virgin olive oil over medium heat until shimmering. Add the onion, celery, carrots, garlic, and a generous pinch of kosher salt, about ¾ teaspoon. Cook, stirring regularly, until softened, about 5 minutes.
• Add the freekeh, tomatoes, and broth. Drain the soaked freekeh and add it to the pot. Stir in 1 (14.5-ounce) can diced fire-roasted tomatoes and 6 cups chicken stock or low-sodium broth. Add 1 teaspoon ground black pepper, 1 teaspoon sweet paprika, ¾ teaspoon ground cumin, and 2 to 3 fresh thyme sprigs.
• Simmer until the freekeh is tender. Bring to a boil and cook for 4 to 5 minutes. Reduce the heat to low and simmer, partially covered, for about 20 minutes, until the freekeh is tender and slightly chewy. Taste a few grains before moving on to the chicken; if they are still firm in the center, continue simmering until tender.
• Finish and serve. Stir in the cooked chicken and simmer until warmed through, about 5 minutes. If you prefer a thinner soup, add 1 to 2 more cups of broth as needed and let it heat through. Remove the thyme sprigs, stir in ¼ cup roughly chopped fresh parsley, and ladle into bowls.

Tips for Making Freekeh Soup

• Give the freekeh time to soak. Start with the grain before chopping your vegetables so the 15–30-minute soak overlaps your prep. Drain it before adding it to the pot; the soaking water is separate from the 6 cups of broth.
• Taste the grain before adding the chicken. Freekeh should be tender with a pleasant chew, not hard in the center. If it needs more time, keep simmering before adding the cooked chicken. That way, the chicken doesn’t have to simmer through the grain’s remaining cooking time.
• Adjust the thickness after adding the chicken. I like a generous spoonful of grains, vegetables, and chicken in every bite. For a brothier bowl, stir in extra broth a little at a time, using up to 1–2 additional cups. Let it heat through, then taste before adding more salt.
• Keep the broth’s seasoning in mind. Low-sodium broth gives you more control over the finished soup. If you’re using a saltier broth or seasoned rotisserie chicken, go lightly with the initial salt and taste again once everything is in the pot.

Swaps and Substitutions

Freekeh gives this soup its distinctive smoky flavor, but there’s flexibility with the vegetables, herbs, and protein.

• Instead of fire-roasted tomatoes: Use regular canned diced tomatoes, or break canned whole tomatoes into pieces with your hands. The broth will have less smoky flavor, but the freekeh still brings its own.
• Instead of yellow onion: White onion, shallots, or leeks work, too. Red onion is also an option, though its color dulls as it cooks.
• Instead of thyme: Use fresh rosemary for a more piney, aromatic flavor.
• Instead of parsley: Finish with chopped fresh cilantro, basil, or dill. Stir these in just before serving, as you would the parsley.
• Instead of cumin: Ground coriander, a spice made from the dried seeds of the cilantro plant, brings a gentler, citrusy flavor.
• For a vegan freekeh soup: Replace the chicken broth with vegetable broth and the chicken with canned white or black beans.
• If you can’t find freekeh: Farro or barley will give you a chewy grain soup, though neither has freekeh’s smoky flavor. Cooking times vary by the grain and how it has been processed, so don’t assume the same simmering time. Cook until tender before adding the chicken.

What to Serve with Freekeh Soup

With chicken, grains, and vegetables in every bowl, freekeh soup is substantial enough for dinner on its own. If you’d like something alongside it, serve warm pita bread or crusty bread for dipping into the tomato broth.

A Mediterranean cucumber and tomato salad adds a cool, crisp contrast to the warm soup.

For something warm to sip afterward, brew a pot of Greek mountain tea.

Make-Ahead and Storage

Get a Head Start

Chop the onion, celery, and carrots and refrigerate them in a covered container until you’re ready to cook. Have the cooked chicken shredded or chopped, too, and keep it refrigerated separately. Save the freekeh’s rinse and soak for when you begin making the soup.

Refrigerate or Freeze Leftovers

Divide leftover soup among shallow containers and refrigerate within 2 hours of cooking. Keep covered in the refrigerator for up to 3–4 days. If you use leftover chicken, count its time in the refrigerator before making the soup toward the 3–4 days.

For longer storage, freeze the soup in individual portions for up to 2–3 months for best quality. Leave some space in the containers for expansion.

Reheat

Thaw frozen soup in the refrigerator overnight, or reheat it from frozen in a saucepan. Add a little broth if needed to loosen the soup, stirring as it heats. Bring it to a rolling boil and make sure the chicken reaches 165°F.

More Mediterranean Chicken Soups to Try

Greek

Avgolemono Soup Recipe (Greek Lemon Chicken Soup)

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Mediterranean-Style Turmeric Lemon Chicken Soup

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Chicken Gnocchi Soup

Soups and Stews

Soupe Jo (Persian Chicken Barley Soup)