Algerian · lunch, dinner
Chorba Frik (Algerian Lamb and Freekeh Soup)
Chorba frik
Video by Amour de cuisine Soulef on YouTube, in French · Open on YouTube
- Dairy-free
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
Lamb, whole-grain frik and chickpeas give about 18 g protein and 7 g fibre a bowl, with 22 g net carbs that come with their fibre.
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Ingredients 12
Method
The cook speaks French; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Put a little of the olive oil, the onion and the lamb in a heavy pot (the cook uses a pressure cooker), cover and cook gently, stirring now and then, until the meat releases its juices and the onion turns translucent. 1:36
- Season with the salt, black pepper and ground coriander; a pinch of paprika gives a redder soup. 2:28
- Add a splash of water, the celery and two-thirds of the chopped coriander, cover and cook a few minutes more. 3:21
- Stir in the tomato paste, then pour in hot water to cover well (about 1.7 litres in all; if you use soaked dried chickpeas, add them now). Cook until the lamb is tender: 35–40 minutes in a pot, less under pressure. 4:13
- Rinse the frik and stir it into the simmering soup. Cook 15–20 minutes, stirring often so it doesn't catch, until the grains are tender; add hot water if it gets too thick. 5:06
- Add the cooked chickpeas and simmer 5 minutes more. Lift out the celery and serve hot, scattered with the rest of the coriander. 5:49
Tip. A Ramadan staple in Algeria, often served with lemon wedges. Frik is young green wheat, a whole grain; bulgur is the nearest swap. Her blog version uses 400 g lamb for a meatier bowl. Freezes well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 25%
- Protein 21%
- Fat 54%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High51%
1.2 µg a serve, mostly from lamb (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High34%
3.8 mg a serve, mostly from lamb (65%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High32%
17 µg a serve, mostly from lamb (71%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High29%
35 µg a serve, mostly from fresh coriander (67%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High24%
96 µg a serve, mostly from chickpeas (67%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron Source18%
3.3 mg a serve, mostly from chickpeas (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 Source17%
0.3 g a serve, mostly from lamb (61%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium Source15%
63 mg a serve, mostly from frik (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source14%
2.2 mg a serve, mostly from virgin olive oil (67%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source14%
0.2 mg a serve, mostly from lamb (25%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source10%
470 mg a serve, mostly from lamb (25%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Vitamin C7%
6.7 mg a serve, mostly from onion (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium4%
58 mg a serve, mostly from chickpeas (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A3%
31 µg a serve, mostly from fresh coriander (83%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve, mostly from lamb (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Amour de cuisine Soulef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.