Freekeh soup with lamb is a hearty and nutritious dish that's easily made in an Instant Pot. With just a few simple steps, it all comes together in one pot, perfect for a quick and healthy dinner.
Freekeh, a roasted green wheat packed with fiber, protein, and a delicious smoky flavor.
Nothing more comforting than a warm bowl of this hearty nutrious soup. It's one of my mother's favorite recipes, and I have vivid memories of her making it when we were kids. She would always rave about how delicious it was, but back then, I didn't quite share her enthusiasm. I often wondered why she loved it so much.
As I’ve grown older, I’ve come to appreciate just how flavorful and hearty this dish truly is. Even my son, Faris, had the same realization. The first time he tried it, he excitedly asked, “Mama, is this from Araby food? It’s so yummy!” It’s amazing how food connects us across generations, bringing warmth and nostalgia with every bite.
Freekeh is used in a variety of dishes some with chicken such as in stuffed chicken with freekeh, in vegan dishes as in this salad, or freekeh with vegetables. More about freekeh and how to make it.
What is Freekeh?
Freekeh is considered ancient food. This unique grain is derived from the Levantine and North African cuisines. It is a type of cereal made from green durum wheat.
The wheat is harvested early while the grains are still tender and green. The grains are then dried, fire-roasted, and rubbed (or polished) to remove the skins, and that's what gives it a nutty smokey flavor. This process of faraka, which means “to rub” is where “freekeh” gets its name from.
Freekeh has been a staple food in Middle Eastern cuisine for centuries and is gaining popularity in other parts of the world due to its nutritional value and unique flavor.
To make freekeh, the wheat heads are harvested and then dried in the sun. The dried wheat is set on fire to burn off the straw and chaff, which gives it a smoky aroma and flavor. The grains are then further processed to remove the outer husks, leaving behind the cracked wheat kernels.
This versatile grain can be used in a variety of dishes, including pilafs, salads, soups, stews, and even as a breakfast cereal. It cooks relatively quickly and can be a nutritious alternative to other grains in various recipes.
Overall, freekeh is a healthy and flavorful grain option that adds a unique twist to a meal with its smoky taste and chewy texture.
What does it taste like? Since the grain is fire-roasted, it's left with this unique smokey nutty taste that distinguishes freekeh from so many other grains, even after it's fully cooked freekeh remains a chewy taste similar to barley.
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Equipment
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- Instant Pot - for making freekeh soup
Ingredients
- Freekeh: This ancient roasted green wheat gives the soup a smoky, nutty depth and satisfying texture, can be found at any Middle Eastern grocery store.
- Lamb: Tender chunks of lamb on a bone provides rich flavor and hearty protein to the soup.
- Sweet Onion: Sweet onion provides a base to the soup, you can use red or yellow onions
- Olive Oil: A drizzle of olive oil to help soften the onion as they sauté.
- Spices (Allspice, Nutmeg, Cinnamon): A fragrant blend of allspice, nutmeg, and cinnamon infuses the lamb and the soup with warm, comforting Middle Eastern flavors.
- Water: Water forms the base of the soup, allowing all the ingredients to simmer together and develop their full flavor.
- Salt: A touch of salt brings all the flavors together.
Instructions
Full ingredients, measurements, and instructions are in the recipe card at the bottom of this post.
Step 1 | Chop onions.
Step 2 | Heat olive oil over high heat. Add the chopped onion and sauté until golden.
Step 3 | Season the lamb with a pinch of nutmeg, allspice, cinnamon, and salt. Add it to the onions and sauté for 2–3 minutes, until the meat turns brownish in color.
Step 4 | Stir in the rinsed freekeh and mix well with the lamb and onions.
Step 5 | Pour in enough water to cover the ingredients (about 4-5 cups). Add allspice and salt.
Step 6 | Seal the instant pot and cook - chose preassure cooking option for about 30 minutes.
Ladle the soup into bowls and serve hot, optionally garnished with fresh parsley or a squeeze of lemon juice.
Variations and Substitutions
- Replace the lamb with chicken. Follow the same instructions, but reduce the cooking time, as chicken cooks faster High Pressure for 12 minutes if using chicken breast, or 15 minutes for chicken thighs.
- You can add vegetables like carrots, spinach, or kale, which pair well with this soup. If adding vegetables, wash, peal carrots, chop vegetables, sauté them separately in a bit of oil for 2-5 minutes. Halfway through cooking, turn off the Instant Pot and allow the pressure to release naturally for a few minutes before opening the lid. Add the sautéed vegetables, reseal the lid, and continue cooking until the cycle is complete.
- For a vegan option replace meat with chickpeas, which pairs well with freekeh.
Storage
- Let the soup cool completely before storing. Transfer to an airtight container and refrigerate for up to 4 days.
- Store in freezer-safe containers or resealable freezer bags (leave some room for expansion). Freeze for up to 3 months.
- For easy portions, freeze in individual servings
Frequently Asked Questions
Pair it with warm bread, crusty whole-grain bread, or a fresh side salad for a complete meal!
Absolutely, I recommend using chickpeas instead of lamb, and water or vegetables broth for a richer flavor. And since there is no meat reduce the cooking time to 15-20 minutes.
Yes! Freekeh soup stores well in the refrigerator for 3–4 days. The flavors deepen over time, making it even more delicious.
No, soaking is not required if using this recipe in instant pot. However, rinsing it under cold water helps remove any dust or debris.
Absolutely! Just keep in mind that lamb takes longer to cook. You can follow the same instructions, but allow the lamb to cook for about an hour first. Then add the freekeh and cook for another 30 minutes to an hour, until the lamb is tender and the freekeh is fully cooked.
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More Delicious Soups
Freekeh Soup with Lamb
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 1x
- Method: Instant Pot
- Cuisine: Palestinian/Middle Eastern
Description
Freekeh soup with lamb is a hearty and nutritious dish that's easily made in an Instant Pot. With just a few simple steps, it all comes together in one pot, perfect for a quick and healthy dinner.
Freekeh, a roasted green wheat packed with fiber, protein, and a delicious smoky flavor.
Ingredients
- 1 pound lamb with bone
- 1 cup freekeh
- 1 onion chopped
- 1 tablespoon olive oil or any neutral oil
- 4-5 cups of water
- ½ teaspoon allspice divided (⅛ to be mixed with lamb while sauteing)
- ⅛ (a pinch) of of nutmeg and cinnamon powder (to be mixed with lamb while sauteing)
- ¼ teaspoon sea salt adjust to taste
Instructions
- Sauté the onions: Using the sauté setting on the Instant Pot, heat oil and cook the onions over high heat until golden.
- Add the meat: Mix the lamb with spices—nutmeg, allspice, cinnamon, and salt—then add it to the onions. Sauté for 2–3 minutes, until the meat begins to brown.
- Add the freekeh: Rinse the freekeh well, then add it to the pot with the lamb and onions.
- Add water and spices: Pour in enough water to cover the mixture (4-5 cups). Add the remaining allspice and a bit more salt to taste.
- Pressure cook: Seal the Instant Pot lid and cook on high pressure for about 30 minutes.
- Turn off the pot: Allow it to cool for 5-10 minutes (or follow your Instant Pot's specific natural release instructions) before carefully opening the lid.
- Serve: Ladle the soup into bowls and serve hot. Garnish with chopped parsley and a squeeze of fresh lemon juice, if desired.
Notes
- Let the soup cool completely before storing. Transfer to an airtight container and refrigerate for up to 4 days.
- Store in freezer-safe containers or resealable freezer bags (leave some room for expansion). Freeze for up to 3 months.
- For easy portions, freeze in individual servings
Margot says
Really yummy and easy.
Wafa Shami says
Yes it is, glad you liked it.