Middle Eastern · Lunch
Green Wheat Soup
A brothy Levantine soup built on cracked freekeh simmered with chicken stock until tender and faintly smoky, enriched with browned onion, garlic, and cumin, finished with lemon juice and parsley. Light but substantial, it is ladled hot as a starter or light meal alongside flatbread.
$3
10 minsPrep
35 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
335Calories
10.6gProtein
6.9gFat
54.8gCarbs
2.2gSugar
9.4gFiber
680mgSodium
2mgChol
1.1gSat Fat
280mgPotassium
40mgCalcium
2.4mgIron
0.1mcgVitamin B12
4mgVitamin C
gluten-free
low-calorie
low-cholesterol
high-fiber
herb-salt
hidden-gems
vegetarian
gluten-free
low-calorie
Instructions
1
Prep
Rinse the cracked freekeh under cold running water in a sieve until the water runs clear, then drain well.
2
Heat the olive oil in a small saucepan over medium heat and sweat the onion and garlic for 3–4 minutes until soft and translucent.
3
Stir the ground cumin and cinnamon into the pan and cook over medium heat for 30 seconds until the spices smell toasted.
4
Add the freekeh and chicken stock, bring to a boil over high heat, then reduce to low and simmer covered for 25–30 minutes until the grains are tender and split.
5
Stir in the lemon juice and parsley, season with salt and black pepper to taste.
6
Plate
Ladle the soup into a bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 420g420g cracked freekeh
- 720ml720ml chicken stock
- 56g56g onion
- 4 cloves4 cloves garlic
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground cinnamon
- 28g28g olive oil
- 10ml10ml lemon juice
- 10g10g fresh parsley
- salt, to taste
- black pepper, to taste
