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Vegetable soup with freekah recipe

Freekah Vegetable Soup Recipe

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 4 to 6 1x


This cozy vegetable soup recipe features freekah, a whole grain that adds a chewy texture and a wisp of smoky flavor. It’s like a healthy spin on canned noodle soup!


  • 1 cup cracked freekeh
  • 1 large onion
  • 1 medium kohlrabi (substitute celery if not available)
  • 2 medium carrots
  • 3 garlic cloves
  • 2 medium zucchini
  • 3 tablespoons extra-virgin olive oil, plus more for drizzling
  • 1 teaspoon kosher salt, plus more for seasoning
  • ½ teaspoon freshly ground black pepper, plus more for seasoning
  • 8 cups vegetable or chicken broth, plus more if needed
  • 1 Parmesan rind or 1 tablespoon nutritional yeast (optional)
  • 2 teaspoons chopped fresh za’atar or oregano
  • ¼ teaspoon cayenne pepper, or more to taste
  • Chopped fresh herbs (za’atar, parsley, chives, or scallions), for garnish


  1. Place the freekeh in a medium bowl, cover with cold water, and set aside.
  2. Dice the onion. Peel the rind and tough outer membranes off of the kohlrabi and dice it. Peel and dice the carrot. Mince the garlic. Dice the zucchini.
  3. Heat the olive oil in a large (4-or 5-quart) saucepan over medium heat. Add the onion and cook, stirring, until softened, 8 minutes. Add the kohlrabi and carrots and cook, stirring, until the vegetables begin to soften, 5 minutes; season generously with salt and black pepper.
  4. Add the garlic and cook 1 more minute. Drain the freekeh, rinse it with cold water, and add it to the pot. Add the broth, zucchini, Parmesan rind if using, za’atar, salt, and the cayenne.
  5. Bring to a boil, then reduce the heat and simmer, uncovered, until the soup is thickened, 25 to 30 minutes.
  6. Remove the Parmesan rind, season with more salt and black pepper to taste, divide among bowls, garnish with herbs, and drizzle with olive oil.
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Israeli

Keywords: Freekah recipe, Freekah vegetable soup, Vegetable soup recipe