Freekeh Soup with Du Puy Lentils and Kale

Happy Friday! It’s been a long week so time to cuddle up in your sweatpants and make some warm and hearty soup and watch an old movie. Why not make it a Freekeh Friday? Step 1: Put on Freaky Friday (the older one, preferably); Step 2: Enjoy a big bowl of this vegan Freekeh Soup with DuPuy Lentils and Kale! It will keep you full thanks to plenty of fiber for relatively few calories.

Go ahead, take a bite!

What is Freekeh?

Freekeh is organic roasted green wheat. Freekeh has been a part of Mediterranean and Middle Eastern cuisine since ancient times. As the story goes, it was created by accident when wheat fields were set on fire in a Middle Eastern village. The villagers rubbed the singed chaff off of the wheat and discovered that the roasted wheat kernels beneath were incredibly tasty! That’s how freekeh got its name; the word “freekeh” means “to rub”.

Because freekeh is wheat, it follows that it’s not gluten-free so isn’t appropriate for people with Celiac disease. If you have a gluten sensitivity, you might find freekeh easier to digest than other types of wheat.

Freekeh is such a popular whole grain not only for its smoky flavor, but it also boasts many nutritional benefits. It has the same amount of protein and carbs as quinoa but is lowered in calories.

Health Benefits of Freekeh

• 4x more fiber than brown rice
• Low on the glycemic index. Read more about why I recommend choosing slow carbs.
• Prebiotic power! Freekeh contains resistant starch which the healthy bacteria in your digestive tract love.
• An excellent source of manganese
• Rich in lutein, an antioxidant that protects your eyes from macular degeneration, worsening eyesight due to aging.

Where to Get Freekeh

Freekeh is available at health food stores and Middle Eastern markets.  You can order Cracked Freekeh from Bob’s Red Mill or from Freekeh Foods (affiliate links).

What are Du Puy Lentils?

Du Puy lentils, also know as French lentils or Le Puy lentils, keep their shape better than other types of lentils and have a richer, more earthy taste.

What are The Health Benefits of Lentils? 

Lentils made it onto my list of the top 5 superfoods to add to your soup thanks to their fiber, being low on the glycemic index and more!

Where Can I Find Du Puy Lentils?

I got mine in France (well la-dee-dah) but we grow them in Canada, too! You can get French lentils at gourmet or French food shops or order Green Lentils Du Puy or Food To Live French Lentils online (affiliate links).

If you have other lentils you want to use, brown ones will work pretty well in this recipe. Red lentils tend to disintegrate in soups so they’re better in pureed lentil soups like my Lemony Lentil Soup.

Freekeh Soup with Du Puy Lentils and Kale

Ready to try some of this yumminess? If you have some homemade vegetable stock, way to go. I think I hear a slow clap! Take your veggie stock out of your fridge or freezer to add even more deliciousness to your soup, or pick up some organic vegetable broth. In a pinch, water works too!

What’s your favorite Friday night ritual? I bet it involves movies and great food! Share your top picks for Friday dinner and movie choices in the comments below!

Freekeh Soup with Du Puy Lentils and Kale

1 2 3 4 5 Votes: 5 Rating: 5 You: Rate this recipe!

Print Recipe

Add to Meal Plan: Select Course to Add: BreakfastLunchSnackDinner This recipe has been added to your Meal Plan

This vegan Freekeh Soup with DuPuy Lentils and Kale will keep you full thanks to plenty of fiber and for relatively few calories. It's a delicious way to warm up on a chilly day!

• CourseAppetizer, Dinner, Lots of Leftovers, Lunch, Main, Main Dish, soup, Vegan, Vegetarian
• Cuisineamerican, British, Canadian, Comfort Food, French, Meal Prep, Middle Eastern

Servings	Prep Time
8	5 minutes

Cook Time

2 hours

Servings Prep Time 8 5 minutes

Cook Time 2 hours

Freekeh Soup with Du Puy Lentils and Kale 1 2 3 4 5 Votes: 5 Rating: 5 You: Rate this recipe! Print Recipe Add to Meal Plan: Select Course to Add: BreakfastLunchSnackDinner This recipe has been added to your Meal Plan This vegan Freekeh Soup with DuPuy Lentils and Kale will keep you full thanks to plenty of fiber and for relatively few calories. It's a delicious way to warm up on a chilly day! CourseAppetizer, Dinner, Lots of Leftovers, Lunch, Main, Main Dish, soup, Vegan, Vegetarian Cuisineamerican, British, Canadian, Comfort Food, French, Meal Prep, Middle Eastern Servings Prep Time 8 5 minutes Cook Time 2 hours Servings Prep Time 8 5 minutes Cook Time 2 hours

Ingredients

• 1 tbsp olive oil
• 1/2 medium yellow onion diced
• 3 garlic cloves minced
• 3 celery stalks diced
• 3 large carrots diced
• 2 tsp Basil
• 1 tsp thyme
• 1 cup du Puy lentils rinsed
• 1 cup freekeh
• 8 cups Vegetable stock
• 3 bay leaves
• 3 cups kale deribbed and shredded
• Salt and pepper to taste
• sprinkle of Parmesan or vegan cheese (if desired)

Servings:

Units:MetricUS Imperial

Instructions

1. In a large Dutch oven or soup pot, heat the olive oil over medium-high heat. Add the onions and garlic and sauté until the onions are translucent.
2. Add the celery and carrots and sauté until the celery develops some golden color. Add all ingredients from the basil to the bay leaves.
3. Bring the soup to a boil and then turn down to simmer and cover. Let it cook for 2 hours.
4. Remove the lid and stir in the kale leaves. Add salt and pepper to taste. Top with a swirl of olive oil and Parmesan flakes (if desired).