Lebanese Freekeh and Chicken Soup

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A warming Lebanese soup built on cracked freekeh, the smoky young green wheat that defines this regional classic. Bone-in chicken thighs simmer with warm allspice and cinnamon until tender, then are shredded back into the broth with a bright finish of lemon and fresh herbs. It is the kind of restorative bowl you will find in Lebanese homes on cold evenings.

Nutrition Facts

Per serving (estimated)

• 520 kcalCalories
• 18 gFat
• 4.5 gSaturated Fat
• 52 gCarbs
• 8 gFiber
• 5 gSugar
• 38 gProtein
• 720 mgSodium
• 880 mgPotassium
• 110 mgCalcium
• 4 mgIron
• 22 mgVitamin C
• 280 mcgVitamin A

Ingredients

For the chicken

• 1.5 lbs bone-in, skin-on chicken thighs (about 6 pieces)
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1 tbsp olive oil

For the soup base

• 1 large yellow onion, finely chopped
• 4 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 2 tbsp tomato paste
• 1 tbsp olive oil

For the freekeh and broth

• 1 cup cracked freekeh, rinsed and drained
• 7 cups low-sodium chicken broth
• 1 tsp ground cinnamon
• 1 tsp ground allspice
• 1/2 tsp ground turmeric
• 2 bay leaves

For finishing

• 1/2 cup fresh cilantro, finely chopped
• 1/4 cup fresh flat-leaf parsley, finely chopped
• 1 lemon, juiced (about 3 tbsp), plus wedges for serving
• Salt and black pepper, to taste

Directions

1. Season the chicken thighs all over with the salt and pepper. Heat 1 tablespoon olive oil in a large heavy pot or Dutch oven over medium-high heat and sear the chicken until deep golden on both sides, about 4-5 minutes per side. Transfer to a plate.
2. Reduce the heat to medium and add the remaining 1 tablespoon olive oil to the same pot. Cook the onion for 4-5 minutes until translucent, then add the garlic, carrots, and celery; sauté for another 3-4 minutes until the vegetables begin to soften.
3. Stir in the tomato paste, cinnamon, allspice, and turmeric. Cook for 1 minute, stirring constantly, until the paste darkens slightly and smells fragrant, scraping up the browned bits from the bottom of the pot.
4. Add the rinsed freekeh and stir for about 1 minute so each grain is coated in the spices. Pour in the chicken broth, drop in the bay leaves, and nestle the chicken thighs back into the pot along with any juices from the plate.
5. Bring to a boil, then reduce the heat to low, cover, and simmer gently for 35-40 minutes, until the freekeh is tender with a slight chew and the chicken is fully cooked and pulling away from the bone.
6. Remove the chicken thighs to a cutting board and let them rest for a few minutes. Discard the skin and bones, then shred the meat with two forks and return it to the pot.
7. Stir in the cilantro and parsley. Remove and discard the bay leaves. Squeeze in the lemon juice, taste, and adjust with additional salt and pepper as needed.
8. Ladle the soup into warm bowls and serve immediately, passing extra lemon wedges and warm pita bread at the table.

Cook’s Notes

• Use cracked freekeh for a quicker cook; whole freekeh will need an extra 15-20 minutes and roughly 1 additional cup of broth to stay submerged.
• Bone-in, skin-on chicken thighs produce a much silkier, more flavorful broth than boneless breasts, so do not be tempted to swap them.
• Toast the rinsed freekeh in the pot for 2 minutes before adding the broth to deepen its naturally smoky, nutty character.
• The soup thickens noticeably as it sits because freekeh keeps absorbing liquid; loosen leftovers with a splash of broth when reheating.
• For a heartier, almost stew-like version, reduce the broth to 6 cups and stir in a handful of chopped baby spinach during the final 5 minutes of cooking.

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