Spicy Vegetarian Freekeh Soup - Kraft Recipes Top
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Spicy Vegetarian Freekeh Soup

Prep Time
Total Time

6 servings, 1 cup each

What You Need

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Make It

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  • Heat oil in Dutch oven or small stock pot on medium heat. Add onions, bell peppers and carrots; cook 5 to 7 min. or until crisp-tender, stirring occasionally. Add garlic and dry seasonings; cook and stir 1 min.
  • Add vegetable stock, tomatoes and freekeh; stir. Bring to boil on high heat; simmer on medium-low heat 25 to 30 min. or until freekeh is tender, stirring occasionally.
  • Remove from heat; let cool slightly. Stir in sour cream and lemon juice.

Special Equipment Needed

Special Extra

Sprinkle with 2 chopped green onions before serving.


For less heat, reduce the crushed red pepper to 1/2 tsp.


  • 6 servings, 1 cup each

Healthy Living

  • Good source of vitamin A or C
  • Generally Nutritious
  • Diabetes Center

Diabetes Center

  • Carb Choices: 1-1/2 Carb Choice

Diet Exchange

  • 1 Starch
  • 1 Vegetable
  • 1 Fat

Nutrition Bonus

Add more whole grains to your diet with the freekeh in this flavorful soup. And as a bonus, the bright red peppers are high in vitamin A and also team up with the carrots to provide an excellent source of vitamin A. Eating well never tasted so good!

Nutritional Information

Serving Size 6 servings, 1 cup each
Calories 160
Total fat 7g
Saturated fat 2.5g
Cholesterol 15mg
Sodium 190mg
Carbohydrate 22g
Dietary fiber 5g
Sugars 6g
Protein 4g
% Daily Value
Vitamin A 60 %DV
Vitamin C 30 %DV
Calcium 4 %DV
Iron 6 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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