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人分
Cuisine: tunisian, north_african
Ingredients: 500 g lamb shoulder cut into 1-inch cubes; 3 大さじ olive oil; 1 個 yellow onion finely chopped; 3 片 garlic minced; 2 大さじ tomato paste; 1 小さじ harissa; 1 小さじ coriander powder; 0.5 小さじ caraway powder; 1 小さじ paprika; 1.5 l water; 150 g frik (cracked green wheat) rinsed; 200 g chickpea canned, drained and rinsed; 1 個 celery stalk diced; 2 大さじ fresh mint chopped; 2 大さじ fresh parsley chopped; 0.5 小さじ salt; 0.25 小さじ black pepper freshly ground; 6 個 lemon wedge (お好みで)

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.

Forkinによるオリジナルレシピ

合計時間: 1 時間 40 分
人数: 6
難易度: 普通
1人分: 429 kcal

アレルゲン情報： セロリ、グルテンを含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

500 glamb shoulder, cut into 1-inch cubes
3 大さじolive oil
1 個yellow onion, finely chopped
3 片garlic, minced
2 大さじtomato paste
1 小さじharissa
1 小さじcoriander powder
0.5 小さじcaraway powder
1 小さじpaprika
1.5 lwater
150 gfrik (cracked green wheat), rinsed
200 gchickpea, canned, drained and rinsed
1 個celery stalk, diced
2 大さじfresh mint, chopped
2 大さじfresh parsley, chopped
0.5 小さじsalt
0.25 小さじblack pepper, freshly ground

garnish

6 個lemon wedge(お好みで)

調理器具

ladle · large pot · knife · cutting board

作り方

手順

1
Heat the olive oil in a large heavy-bottomed pot or Dutch oven over medium-high heat.
約2 分
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.
約7 分
調理のヒント： 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.
約5 分
4
Stir in the minced garlic, tomato paste, harissa, coriander powder, caraway powder, and paprika. Cook for 2 minutes, stirring constantly, until fragrant.
約2 分
調理のヒント： 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.
約5 分
6
Reduce the heat to low, cover, and simmer for 40 minutes to tenderize the lamb.
約40 分
調理のヒント： The lamb should be fork-tender after this simmering period.
7
Add the rinsed frik, chickpeas, and diced celery to the pot. Stir well.
約2 分
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.
約25 分
調理のヒント： 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.
約2 分
調理のヒント： 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.

1人分

栄養情報

56%スコア

カロリー: 429.2kcal
たんぱく質: 19.8g
炭水化物: 33.6g
脂質: 26.5g
食物繊維: 8.5g
糖類: 4.1g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

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

温め直し

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.