Name: Lebanese Freekeh Soup with Chicken
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Cuisine: Lebanese
Ingredients: 1 cup freekeh, rinsed and soaked; 500g chicken (bone-in or boneless); 1 large onion, chopped; 1 carrot, diced (optional); 1 celery stalk, diced (optional); 3 cloves garlic, minced; 2 tablespoons olive oil or butter; 1/2 teaspoon ground cinnamon; 1 teaspoon allspice or Lebanese seven spice; Salt, to taste; Black pepper, to taste; 1 bay leaf; 6 cups water or chicken broth; Fresh parsley or mint, chopped (for garnish); Lemon wedges, for serving

Why You’ll Love This Recipe

This soup is perfect for anyone seeking a healthy, filling, and easy-to-make meal. Freekeh is a nutrient-rich ancient grain, high in fiber and protein, with a nutty, slightly smoky flavor. When paired with tender chicken and aromatic spices, it creates a deeply comforting bowl of soup that’s great for cold days, meal prep, or light dinners. Plus, it’s naturally gluten-friendly and customizable to your preferences.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Freekeh (rinsed and soaked)
Chicken (bone-in pieces or boneless)
Onion
Carrots (optional)
Celery (optional)
Garlic
Olive oil or butter
Ground cinnamon
Allspice or seven spice
Salt
Black pepper
Bay leaf
Water or chicken broth
Fresh parsley or mint (for garnish)
Lemon wedges (for serving)

Directions

Rinse and soak freekeh in cold water for about 20–30 minutes. Drain and set aside.
In a large pot, heat olive oil or butter over medium heat. Add chopped onions and sauté until soft.
Add garlic, cinnamon, and allspice. Stir for a minute to release aroma.
Add chicken pieces and lightly brown on all sides.
Pour in water or broth, add bay leaf, and bring to a boil.
Skim off any foam, then reduce heat and simmer for 25–30 minutes until the chicken is cooked.
Remove the chicken, shred or chop the meat, and return it to the pot.
Add the drained freekeh and simmer for another 20–25 minutes, until grains are tender.
Adjust salt and pepper to taste.
Serve hot, garnished with parsley or mint and a squeeze of lemon juice.

Servings and timing

This recipe makes about 6 servings.
Prep time: 15 minutes
Cook time: 50 minutes
Total time: 1 hour 5 minutes

Variations

Vegetarian version: Omit chicken and use vegetable broth; add chickpeas or lentils for protein.
With vegetables: Add diced carrots, celery, or zucchini for more texture and nutrients.
Spicy: Add a pinch of cayenne pepper or chili flakes for heat.
Herb-forward: Use fresh thyme or dill for an herbal twist.
Lemonier: Add more lemon juice to brighten the soup’s flavor.
With rice: Substitute rice for freekeh if you prefer a milder grain.
Creamy version: Stir in a touch of cream or plain yogurt at the end for richness.
Slow cooker: Make it in a slow cooker by combining all ingredients and cooking on low for 6–7 hours.
Shredded rotisserie chicken: Save time by using pre-cooked chicken.
Bone broth boost: Use homemade bone broth for extra nutrients and flavor.

Storage/Reheating

Store the soup in an airtight container in the refrigerator for up to 4 days.
To reheat, warm on the stovetop over medium heat or microwave in 1–2 minute intervals until hot.
You can also freeze the soup for up to 2 months. Thaw in the fridge overnight before reheating.

FAQs

What is freekeh?

Freekeh is an ancient grain made from green durum wheat that is harvested young, then roasted. It has a smoky, nutty flavor and a chewy texture.

Is freekeh gluten-free?

No, freekeh is a type of wheat and contains gluten, so it’s not suitable for gluten-free diets.

Can I use boneless chicken?

Yes, boneless chicken thighs or breasts work well. They cook faster and are easy to shred.

Do I need to soak the freekeh?

Soaking helps soften the grain and reduce cooking time, but if you’re short on time, you can rinse and cook it directly with a slightly longer simmer.

What does freekeh taste like?

Freekeh has a nutty, slightly smoky taste with a chewy texture that holds up well in soups.

Can I make this soup ahead of time?

Yes, it tastes even better the next day as the flavors continue to blend. Just store and reheat as needed.

What can I use instead of freekeh?

Barley, brown rice, or bulgur can be used as substitutes, though they have slightly different textures and flavors.

Is this soup good for weight loss?

It can be, as it’s high in fiber and protein while being relatively low in fat, especially if made without butter or excess oil.

Can I freeze freekeh soup?

Yes, it freezes well. Let it cool completely before transferring to freezer-safe containers.

How do I serve Lebanese freekeh soup?

Serve hot with lemon wedges on the side and optionally garnish with chopped herbs like parsley or mint.

Conclusion

Lebanese Freekeh Soup with Chicken is a deeply satisfying, healthy, and flavorful meal that’s easy to make and perfect for any time of year. With its smoky grains, tender chicken, and aromatic spices, this soup offers a warm and nourishing experience that’s hard to beat. Whether you’re new to Middle Eastern cuisine or a longtime fan, this traditional dish deserves a spot in your regular meal rotation.