Super Freekeh Chicken Soup
by James Belardo
Interesting tidbits about Freekeh, it has more protein than other grains, especially the ‘mature’ ones, it’s a source of probiotics AND prebiotics, it has an abundance of minerals, and up-to four times the fiber of brown rice.
1- 2 lbs. chicken (2 breasts cut in chunks)
4 cups Chicken stock (try our homemade version)
1 can ceci (chick peas)
2 cups water
1/2 – 3/4 cup freekeh (rinsed)
1 onion, diced
2-3 cloves garlic, diced
2-3 carrots, diced
4-5 stalks celery, diced
1 cup white wine (Pinot Grigio)
2-3 plum tomatoes, roughly cut up (peeled)
4 tbsp olive oil
fresh lemon juice (1/2 medium-large lemon)
2-3 bay leaves
Peperoncino Fiocchi (hot pepper flakes) – optional
Fresh Flat-Leaf Parsley
Salt and Pepper to taste
1. In a large pot or dutch oven, sauté onions, garlic and (optional) hot pepper flakes in 3 tbsp of extra-virgin olive oil until the garlic begins to brown and the onions begin to become translucent.
2. Add the chicken and let cook, you may need to add another tbsp or two of olive oil.
3. When chicken pieces are cooked, add the carrots and celery, cook for about 10-minutes or until the vegetables begin to soften.
4. Once the vegetable base has cooked sufficiently, add the cup of white wine, let come to a boil.
5. Add the sliced Roma tomatoes and bay leaves, cook for an additional 5-10 minutes or until the tomatoes begin to break down.
6. As the tomatoes begin to breakdown, add a cup of chicken stock and let come to a boil.
7. Add the Freekeh (rinced), let come to a boil and then continue adding the remaining 3 cups of chicken stock 1 cup at a time.
8. Add the chick peas.
9. Add a cup of water, taste the soup as it boils and add salt and pepper tasting the broth and making sure you’re not putting too much in at a time.
10. Add the lemon juice and another cup of water, add more salt and pepper if needed.
11. Once the soup flavor begins to shape nicely add the parsley and let the soup simmer on low for another 10 minutes or so, add more water to make up for the reduction of liquid due to the cooking.
The Grape Gourmet
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