Main CourseSoupDinner

Tunisian Chorba Frik

Name: Tunisian Chorba Frik
Prep time: 25 min
Cook time: 1 h 15 min
Total time: 1 h 40 min
Yield: 6 servings
Cuisine: tunisian, north_african
Ingredients: 500 g lamb shoulder cut into 1-inch cubes; 3 tbsp olive oil; 1 pcs yellow onion finely chopped; 3 clove garlic minced; 2 tbsp tomato paste; 1 tsp harissa; 1 tsp coriander powder; 0.5 tsp caraway powder; 1 tsp paprika; 1.5 l water; 150 g frik (cracked green wheat) rinsed; 200 g chickpea canned, drained and rinsed; 1 pcs celery stalk diced; 2 tbsp fresh mint chopped; 2 tbsp fresh parsley chopped; 0.5 tsp salt; 0.25 tsp black pepper freshly ground; 6 pcs lemon wedge (optional)

This hearty Tunisian soup features tender lamb and green wheat (frik) simmered in a rich tomato broth with warming spices. It's a comforting and flavorful dish, perfect for a satisfying meal. The frik adds a unique texture and nutty flavor.

An original recipe by Forkin

Total time: 1 hr 40 min
Serves: 6
Difficulty: Medium
Per serving: 429 kcal

Allergen information: may contain celery and gluten. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

500 glamb shoulder, cut into 1-inch cubes
3 tbspolive oil
1 pcsyellow onion, finely chopped
3 clovegarlic, minced
2 tbsptomato paste
1 tspharissa
1 tspcoriander powder
0.5 tspcaraway powder
1 tsppaprika
1.5 lwater
150 gfrik (cracked green wheat), rinsed
200 gchickpea, canned, drained and rinsed
1 pcscelery stalk, diced
2 tbspfresh mint, chopped
2 tbspfresh parsley, chopped
0.5 tspsalt
0.25 tspblack pepper, freshly ground

garnish

6 pcslemon wedge(optional)

Equipment

ladle · large pot · knife · cutting board

The method

Step by step

1
Heat the olive oil in a large heavy-bottomed pot or Dutch oven over medium-high heat.
About 2 min
2
Add the lamb cubes and sear on all sides until browned, about 5-7 minutes. Remove the lamb from the pot and set aside.
About 7 min
Cook’s note: Browning the lamb adds depth of flavor to the soup.
3
Reduce the heat to medium, then add the chopped onion to the pot and sauté until softened and translucent, about 5 minutes.
About 5 min
4
Stir in the minced garlic, tomato paste, harissa, coriander powder, caraway powder, and paprika. Cook for 2 minutes, stirring constantly, until fragrant.
About 2 min
Cook’s note: Cooking the tomato paste helps deepen its flavor.
5
Return the seared lamb to the pot. Pour in the water and bring the mixture to a boil.
About 5 min
6
Reduce the heat to low, cover, and simmer for 40 minutes to tenderize the lamb.
About 40 min
Cook’s note: The lamb should be fork-tender after this simmering period.
7
Add the rinsed frik, chickpeas, and diced celery to the pot. Stir well.
About 2 min
8
Continue to simmer, uncovered, for another 20-25 minutes, or until the frik is cooked through and the soup has thickened to your desired consistency.
About 25 min
Cook’s note: Stir occasionally to prevent the frik from sticking to the bottom of the pot.
9
Stir in the fresh mint, fresh parsley, salt, and black pepper. Taste and adjust seasoning as needed.
About 2 min
Cook’s note: Adding fresh herbs at the end preserves their vibrant flavor.
10
Ladle the chorba frik into bowls and serve hot, garnished with a lemon wedge if desired.

Per serving

Nutrition

56%Score

Calories: 429.2kcal
Protein: 19.8g
Carbs: 33.6g
Fat: 26.5g
Fibre: 8.5g
Sugar: 4.1g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Storage

Store leftover chorba frik in an airtight container in the refrigerator.

Reheating

Reheat gently on the stovetop over medium-low heat, stirring occasionally, until warmed through. Add a splash of water or broth if it has thickened too much.