Chorba Frik: Algerian Lamb, Chickpea and Freekeh Soup
Inspired by techniques from Laila Ibrahim (Serious Eats).
Algerian chorba frik: lamb browned with onion, tomato and warm spices, simmered with chickpeas and fresh tomato until tender, then thickened with cracked freekeh and finished with coriander, chilli and lemon.
Always check the labels of the products you use.
Method
- 1
Soak the chickpeas. Cover the chickpeas with plenty of cold water, stir in the soaking salt and bicarbonate of soda and leave for 8-12 hours. Drain and rinse.
- 2
Brown the lamb. Heat the oil and ghee in the pot over medium-high heat. Brown the lamb on all sides, about 8 minutes.
- 3
Add onion and spices. Add the onion and cook for 5 minutes until soft. Stir in the tomato paste and all the spices and cook for 30 seconds until fragrant.
- 4
Simmer. Add the drained chickpeas, tomatoes, half the coriander, the water and the 5 g salt. Bring to the boil, cover and simmer gently for 75-90 minutes until the lamb and chickpeas are tender.
- 5
Add the freekeh. Stir in the freekeh and simmer, uncovered, for 15-18 minutes, stirring now and then, until it is tender and the soup has thickened. Add a splash of water if it gets too thick.
- 6
Serve. Taste, then ladle into bowls and top with the rest of the coriander and the chilli. Serve with lemon wedges.
Storage
Cool leftovers in a shallow container and refrigerate within 2 hours. Keep for up to 3 days and reheat until piping hot (74 °C), adding water as it thickens.
Why this label?
28.4 g protein for 566 kcal = 5 g per 100 kcal, so protein gives about 20% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.2 g per serving
0.4 % of the 50 g daily maximum · 0.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large bowl for soaking
- large casserole or heavy pot (about 5 litres) with a lid
- wooden spoon
- sieve
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 566 kcal |
| Protein | 28.4 g |
| Carbohydrate | 41.1 g |
| of which sugars | 7.6 g |
| of which free sugars | 0.2 g |
| Fat | 32.6 g |
| of which saturates | 13.1 g |
| Fibre | 8.7 g |
| Salt | 1.45 g |
Protein per 100 kcal
5 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
