Mushroom soup with freekeh

Rich delicious mushroom soup made into a meal with hearty freekah. Chunky and filling, this delicious vegan soup is real comfort food. A family favourite!

Autumn is most definitely upon us. Walking my daughter Kipper to school the other day, I really wished I’d worn a hat and gloves. And we only have a 5 minute walk! I am most certainly in the mood for SOUP.

I first made this wonderfully soothing soup after one of those weeks. DH was away for work. Kipper’s bedroom door fell off its hinges, and my car broke twice in two days – first the battery, then the clutch. Definitely time for COMFORT FOOD.

Rich delicious mushroom soup made into a meal with hearty freekah. Chunky and filling, this delicious vegan soup is real comfort food. A family favourite!

Comfort food

Soup is a real comforter for me, so I made a big pot of this creamy mushroom soup with freekah, and fully expected to eat the lot myself, as Kipper doesn’t like mushrooms… More on that later.

What is freekeh?

If you haven’t tried freekeh/freekah, I heartily recommend it. I first bought it earlier in the year for Shavuot, as according to The Encyclopaedia of Jewish Food, it is the same ‘roasted grain’ as Ruth and Boaz eat together in Megillat Rut. Made from roasted green wheat grains, it cooks up like rice but has a slightly smokey, nutty flavour. It’s lovely in a tabbouleh style salad, and it made this soup hearty and filling, with a wonderful rich flavour. Just the kind of thing you’ll want to wrap yourself around while you shiver in the Sukkah, for instance…


Back to Kipper and the mushrooms. I served her a bowl of this mushroom soup without comment. She looked at it and asked suspiciously, “What kind of soup is this?” Accusingly, “It looks like mushrooms…” I encouraged her to try it, figuring I could always make her a cheese sandwich if necessary. She had a taste. And another. “This is delicious Mummy! I’ve always loved mushrooms!”

I swear she’ll grow up to be a politician.

Milk, or not

I used oat milk in the soup, which is my preferred non-dairy milk alternative. You could also use soy milk, or even cow’s milk if you’re not bothered about the dairy. It makes the mushroom soup lovely and creamy – just the thing on a cold, autumn day.

Rich delicious mushroom soup made into a meal with hearty freekah. Chunky and filling, this delicious vegan soup is real comfort food. A family favourite!

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Mushroom soup with freekeh

Course Soup, Starter
Cuisine Vegan, Vegetarian
Keyword freekeh, mushrooms
Total Time 1 hour
Servings 4
Calories 184kcal
Author Helen


  • 2 medium onions
  • 450 g brown mushrooms (20-30 mushrooms or about 6 cups, sliced)
  • 3 tbsp olive oil (or butter or ghee)
  • 1 tsp dried thyme
  • ½ tsp ground black pepper
  • 75 g freekeh (⅓ cup)
  • 600 ml hot vegetable stock (2 ⅔ cups)
  • 300 ml milk or non-dairy alternative (1 ⅓ cups)
  • Chopped parsley to garnish (optional)


  • Peel and thinly slice the onions. Brush any dirt from the mushrooms and slice thinly.
  • Heat the oil in a large saucepan over a medium flame, then saute the onions for 5 minutes until softened. Add the sliced mushrooms and continue to cook, stirring occasionally, for another 10 minutes.
  • Stir in the thyme, pepper and freekeh, and mix well. Add the hot stock, bring to the boil, and simmer, covered, for around 30 minutes. The freekah should be well cooked and the soup thickened.
  • Remove half the soup to a separate pan or large jug, and add the milk. Process with a stick blender until smooth.
  • Return the blended soup to the original pan and mix with the unblended soup to give a chunky, creamy texture.
  • Serve hot, sprinkled with chopped parsley to garnish.


Approx. per serving: 184 calories, 12g fat, 6g protein, 16g carbs

If you like the look of this filling, warming, grain-packed soup, you might also enjoy my sweet and sour cabbage and tomato soup with rice, this thick onion soup with barley and melty cheese,  or this warming roasted butternut squash soup with lentils.

Alternatively check out this barley stew with smoked garlic, mushrooms and lemon thyme from Coffee & Vanilla, this spinach and rice soup from Gingey Bites, or this smoky Mexican quinoa soup from The Veg Space.


I’m joining in with CookBlogShare, hosted this week by Easy Peasy Foodie, and No Croutons Required, organised and hosted by Lisa’s Kitchen and co-organised by Tinned Tomatoes. I’m also linking up with Cook Once Eat Twice hosted by Searching for Spice, and Recipe of the Week hosted by A Mummy Too.



  1. Pingback:The Recipe You Need Right Now – Turmeric, Lentil & Lemon Soup | food to glow

  2. Pingback:Four warming vegetarian meals and #CookBlogShare week 43 - Sneaky Veg

  3. Yes please. What a gorgeous soup. I love mushrooms anything. Thanks for sharing with NCR. I’m a bit late with the roundup, but it will be appearing shortly.

  4. This sounds delicious Helen. I’ve only tried freekah in flour form and I really liked that, but it would be good to try it in grain form too. How funny kids are. I guess their tastes are chaining so much, they don’t quite know what’s going on either.

  5. This looks so perfect – what a fab autumn soup!

  6. I love soup, especially at this time of year. This looks delicious x #cookonceeattwice

  7. Emily | Oat&Sesame

    I love mushroom soup. This sounds like a great recipe to make this week!

  8. I’ve only used freekeh as a side dish, must try it in a soup now. Shame my partner doesn’t like mushrooms, might just have to make a pan of it for myself instead!

  9. I don’t have the slightest idea what freekeh is, but the soup looks so hearty and warming! Pinning:)

  10. Definitely time for comfort food! And your soup sounds so lovely. I love mushrooms and really want to try freekeh – everyone keeps saying such good things about it. Thanks for linking up to #CookBlogShare 🙂 Eb x

  11. Still haven’t cooked with freekeh but it’s definitely on my to-try list now. This soup looks ideal for this time of year! #CookBlogShare

  12. What a gorgeous soup – definitely good for this time of year! It looks like it has lots of texture too which is great in a soup. I haven’t tried freekeh yet but it is one of those grains I intend to try soon. Thank you so much for sharing with #CookOnceEatTwice!

  13. This sounds like an incredible, filling soup. I love mushroom soup and this is right up my alley. Yum!

  14. Becca @ Amuse Your Bouche

    This looks awesome, I don’t use freekeh enough! Shame you ended up having to share it 😉

  15. What a great way to bulk out soup! This looks perfect for a cold evening.

  16. This looks really lovely, just the thing for a chilly autumn evening! I’ve only recently discovered freekeh but its such a lovely grain to cook with.

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