Home » Starters » Freekeh Chowder A Creamy Healthy Soup

Freekeh Chowder A Creamy Healthy Soup

Making Freekeh Chowder! If you have read my posts Freekeh with Chicken and Freekeh with fish, you’ll know how much I and my family enjoy this whole grain and it is full of nutrient. I love my carbs, and although I try to cook healthy food, I’m not fond of vegetables, so you guessed it right, my carbs come mainly from pasta, noodles, and rice!

freekeh chowder served in a soup bowl.

When I asked myself what is it that makes me crave that type of carbs, I found that it’s the chewing part. You can’t chew much on vegetables and fruits hence you don’t feel full or at least I don’t feel full.

Pouring freekeh chowder soup.

I do have rice and pasta in moderation, and in fact, I rarely crave them now. Freekeh is the best alternative, it gives you the chewiness you seek in pasta and noodles and it can easily replace rice in many dishes.

Overhead shot of freekeh chowder

Today I made Freekeh Chowder, it’s creamy and has vegetables, also low in carbs and one serving can keep you full for hours. This Chowder can replace a whole meal. 

There is one thing you have to keep in mind when buying Freekeh. There are two types, uncracked and cracked Freekeh. The uncracked like the one I used in this recipe will take up to 50 minutes to cook, but the cracked will take max 20 minutes.

Let’s make some Freekeh Chowder.

Freekeh Chowder

No ratings yet
Print Rate
Servings: 3
Author: Muna Kenny


  • 1/4 cup freekeh
  • 1/3 cup chopped red pepper
  • 1/3 cup chopped onion
  • 1/3 cup chopped carrot
  • 3/4 cup chopped potato
  • 2 tablespoons chopped celery
  • 1/3 cup canned corn
  • 1 1/4 cup whole milk
  • 1 chicken bouillon low sodium
  • Black pepper
  • Salt to taste
  • 1 tablespoon all purpose flour
  • 4 cups boiling water
  • 1 1/2 tablespoon olive oil


  • – In a blender, blend three tablespoons corn with 1/4 cup milk until smooth, keep aside.
  • – In a pan, add olive oil and when hot, add the red pepper, onion, celery, carrot, and potato.
  • – Sauté vegetables until onion is translucent. Add flour and mix well.
  • – Add the freekeh and sauté for 2 minutes.
  • – Add the boiling water and chicken bouillon.
  • – When the soup comes to a boil, add the corn milk mixture.
  • – Let it cook on medium low heat for 45 -50 minutes. (I’ve used whole grain freekeh, but you can use cracked freekeh and it will take 15 -25 minutes to cook).
  • – Add the corn and a cup of milk to the soup. Season with black pepper and let it cook for 10 minutes.
  • – Serve hot.
DID YOU TRY THIS RECIPE?Follow me on Instagram @munatycooking or tag #munatycooking!

Follow me on Instagram.






  1. I adore freekeh, but never thought of making a soup with them. A great idea, Muna. Your soup bowl looks cool!

    • munatycooking

      I’m trying Freekeh in different recipes, since it’s low in calorie and can keep me full for long time.
      I found this soup bowl in a discount market, it looked soooo cute I had to buy it 🙂

  2. This one looks healthy and so delicious! I like your pictures, the soup is so creamy! 🙂

  3. I’ve never heard of Freekeh! I’ll have to look for it

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating