Winter is the perfect time to warm up with a delicious bowl of Freekeh Chicken & Cabbage Soup. Learn more about this ancient grain. and alternate gluten-free grain options for a delicious, veggie packed soup that is packed with immune boosting super foods.
Freekeh Chicken & Cabbage Soup
Today we are talking about the trendiest new whole grain – Freekeh!
Freekeh, pronounced Freek-uh, has many health benefits and is a great addition to any meal. It has a rich, nutty and chewy texture, making it the perfect addition to any soup.
This recipe is made with some of my fall & winter harvest favorites: cabbage, celery, garlic and onions. What I didn’t grow in my own garden, I got from my favorite farm stand up the road.
The Health Benefits of Freekeh
Freekeh is a whole grain. According to The Whole Grains Council and the new US Dietary Guidelines, American’s 9 years of age and older need 3-5+ servings of grain per day, and at least half of those grains should be
Freekeh is immature wheat, also known as green wheat, which is roasted over an open flame. In addition to being a whole grain, freekeh is rich in many nutrients.
Freekeh is rich in both protein and fiber, and contains more protein and nearly twice the amount of fiber as quinoa, the original super grain.
The high fiber content of Freekeh is great for overall health. A diet rich in fiber helps to improve your satiety, regulate your digestive system, and regulate your blood sugar.
A Good Source of Dietary Fiber
Grains that are high in fiber take longer to be digested by the body. This helps to ensure a slow and steady release of carbohydrates into the blood-stream over time. Freekeh ranks relatively low on the glycemic index and prevents drastic spikes in blood sugar, making it an excellent option for diabetics.
Diets rich in fiber have also been shown to help regulate cholesterol levels. If you suffer from high cholesterol, increasing the amount of fiber in your diet is a great place to start towards the
Freekeh, also known as green wheat, is part of the wheat family and therefore not suitable for those who have Celiac disease or are gluten sensitive or intolerant.
There are, however, many gluten-free whole grain options available on the market today that can easily be swapped for the freekeh in this recipe, the most common being brown rice.
Gluten-Free Whole Grain Options:
- 1.5 cups dry Freekeh,, or grain of choice
- 1 pound chicken tenderloin,, organic, boneless, skinless
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 4 sprigs fresh thyme, stems removed, (or 1/2 teaspoon dried thyme)
- 2 tablespoons butter, ghee,, or olive oil
- 3 medium white onions,, diced
- 8 stalks celery,, diced
- 4 cloves garlic,, minced
- 8 cups chicken bone broth,, or stock
- 1 head green cabbage,, shredded
- Cook the freekeh, or your whole grain of choice, according to the package directions.
- Dice the chicken tenderloin into uniform sized 1/2 inch pieces. Liberally season with salt, pepper, and fresh thyme and set aside.
- In a large soup pot, melt the butter over medium heat.
- Add the onion and celery and sweat together for 5 minutes, stirring occasionally.
- Add the diced chicken to the soup pot and cook for an additional 3-4 minutes, stirring frequently.
- Stir in the garlic just before adding the chicken broth. Turn the heat to high and bring the soup to a boil.
- Once boiling, reduce the heat to medium and add the cabbage by the handful, stirring frequently,
- Reduce the heat to low simmer for 10 minutes.
- Add 1/2 cup of Freekeh to each soup bowl just before serving.
Nutrition Information:Yield: 2 Serving Size: cups
Amount Per Serving:Calories: 290 Saturated Fat: 2.5g Cholesterol: 50mg Sodium: 320mg Carbohydrates: 41g Fiber: 8g Sugar: 8g Protein: 23g
DON’T FORGET YOUR MEAL PLAN
If you’re looking for additional help in meal planning or discovering new and delicious recipes to try, be sure to download my Free eBook – The Happy & Healthy Flexible Meal Plan below:
Welcome! I’m Emily Kyle, a nationally recognized media registered dietitian nutritionist & holistic cannabis practitioner providing holistic health care for those living with autoimmune and inflammatory conditions. To help you, I offer food sensitivity testing, cannabis education, and this blog which provides free resources including anti-inflammatory recipes, holistic health, wellness and nutrition related articles, and evidence-based cannabis education.