Freekeh Soup Recipe – Chickpea & Chilli Tomato Freekeh Bowl

Last Updated on 2 months by Neha Deshmukh

Freekeh Soup Recipe – Chickpea & Chilli Tomato Freekeh Bowl

Hey everyone! I’m so excited to share this recipe with you – it’s a comforting, flavourful Freekeh Soup that’s become a real favourite in my kitchen. I first stumbled upon freekeh a few years ago and was instantly intrigued. It’s such a wonderfully nutty and chewy grain, and it works so well in this vibrant chickpea and chilli tomato soup. It’s perfect for a cozy weeknight dinner, or even a light but satisfying lunch. Let’s get cooking!

Why You’ll Love This Recipe

This Freekeh Soup isn’t just delicious, it’s also packed with goodness! It’s a hearty and healthy meal that’s brimming with plant-based protein and fibre. The chilli tomato base gives it a lovely warmth, while the freekeh adds a delightful texture. Plus, it’s surprisingly easy to make – ready in under 40 minutes!

Ingredients

Here’s what you’ll need to create this flavourful bowl of goodness:

• 2 tbsp Olive oil
• 1 Onion, chopped
• 4 Garlic cloves, minced
• 1 tbsp Paprika
• 0.75 tbsp Black pepper powder
• 2 tbsp Tomato purée with chilli
• 1 liter Vegetable stock
• 4 tbsp Freekeh (Green Wheat)
• 0.5 cup Coriander leaves, chopped
• 0.5 cup Chickpeas (pre-cooked or tinned)
• 1 Lemon
• Salt to taste

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

Freekeh: A Nutritional Ancient Grain

Freekeh is an ancient grain originating from the Levant. It’s essentially green wheat that’s roasted, giving it a lovely smoky flavour. You can find it at most health food stores or online. It’s a fantastic source of protein, fibre, and iron!

Tomato-Chilli Purée: Regional Variations & Spice Levels

I love using a pre-made tomato-chilli purée for convenience, but you can absolutely make your own! The spice level varies depending on the brand, so adjust to your preference. If you’re making your own, consider adding a pinch of cayenne pepper for extra heat.

Olive Oil: Choosing the Right Type

I prefer using extra virgin olive oil for its flavour, but any good quality olive oil will work well in this recipe. Don’t be afraid to experiment!

Vegetable Stock: Homemade vs. Store-Bought

Homemade vegetable stock is always best, if you have the time. But a good quality store-bought stock works perfectly fine too. Just check the sodium content and adjust the salt accordingly.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent – about 5 minutes.
2. Next, add the minced garlic and cook for another 2 minutes, until fragrant. Don’t let it burn!
3. Stir in the tomato-chilli purée and cook for 2 more minutes, allowing the flavours to meld.
4. Now, add the paprika, black pepper, and salt. Cook for 1 minute, stirring constantly. This blooms the spices and really brings out their flavour.
5. Pour in the vegetable stock and bring the mixture to a boil.
6. Rinse the freekeh thoroughly under cold water, then add it to the boiling soup.
7. Reduce the heat to low, cover the pot, and simmer for 30 minutes, or until the freekeh is tender.
8. Once the freekeh is cooked, use an immersion blender to briefly blend the soup. I like to leave it a little chunky, but you can blend it to your desired consistency.
9. Add the chickpeas and cook for another 4-5 minutes, just to heat them through.
10. Finally, serve hot with a squeeze of lemon juice and a generous garnish of fresh coriander.

Expert Tips

• Don’t skip rinsing the freekeh! It helps remove any dust or debris.
• Taste as you go and adjust the seasoning to your liking.
• If the soup becomes too thick, add a little more vegetable stock.

Variations

• Vegan Adaptation: This recipe is already naturally vegan!
• Gluten-Free Confirmation: Freekeh is a wheat product, so it isn’t gluten-free. However, you can easily substitute it with quinoa or brown rice for a gluten-free version.
• Spice Level Adjustment: If you prefer a milder soup, use a milder tomato-chilli purée or reduce the amount. For extra heat, add a pinch of cayenne pepper or a chopped green chilli.
• Festival Adaptation (Navratri/Fasting Friendly?): During Navratri, some avoid onion and garlic. You can omit these and increase the amount of ginger used for flavour.

Serving Suggestions

This soup is fantastic on its own, but it also pairs well with a side of warm naan bread or a simple salad. A dollop of plain yogurt (if not fasting) adds a lovely creaminess.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. It also freezes well – just thaw completely before reheating.

FAQs

What is Freekeh and where does it originate?

Freekeh is an ancient grain originating from the Levant region of the Middle East. It’s made from green wheat that’s roasted, giving it a smoky flavour and a chewy texture.

Can I use other grains instead of Freekeh?

Absolutely! Quinoa, brown rice, or barley are all great substitutes for freekeh. Just adjust the cooking time accordingly.

How can I adjust the spice level of this soup?

Use a milder or spicier tomato-chilli purée, or add a pinch of cayenne pepper or a chopped green chilli to increase the heat.

Is this soup suitable for meal prepping?

Yes! This soup is perfect for meal prepping. It tastes even better the next day as the flavours have time to develop.

Can I make this soup with fresh tomatoes instead of purée?

You can! You’ll need about 4-5 ripe tomatoes, chopped and simmered until softened before blending. You might also need to add a little tomato paste to intensify the flavour.

Enjoy! I really hope you love this Freekeh Soup as much as I do. Let me know in the comments if you try it, and what you think!