Authentic Algerian Chorba Frik Soup: Taste of North Africa

Chorba Frik is a traditional Algerian soup that warms the soul with its rich, hearty flavors. This comforting dish is especially popular during Ramadan and colder months. Made with lamb, vegetables, and frik (cracked green wheat), it blends aromatic North African spices such as coriander, cumin, and turmeric. It is a beloved staple in Algerian households, appreciated for its nutritious ingredients and flavorful broth.

Chorba Frik has deep roots in Algerian and North African cuisine, with variations across Tunisia and Libya. Historically, it has been a go-to dish for breaking the fast during Ramadan due to its ability to provide both nourishment and comfort. The use of frik, an ancient grain harvested from durum wheat, adds a unique smoky flavor that elevates the soup. Over the centuries, this soup has become a symbol of community, warmth, and the shared experience of enjoying a meal together.

Ingredients:

1- 500g lamb meat, cut into cubes

2- 2 large onions, chopped

3- 2 tablespoons olive oil

4- 1 tablespoon tomato paste

5- 1 teaspoon ground coriander

6- 1 teaspoon ground cumin

7- 1 teaspoon paprika

8- 1/2 teaspoon turmeric

9- Salt and pepper to taste

10- 1 cup frik

11- 1 large carrot, chopped

12- 1 large potato, chopped

13- 1/2 cup chopped celery

14- 1/2 cup chopped parsley

15- 2 liters water

Instructions:

1- In a large pot, heat the olive oil over medium heat. Add the onions and sauté until they are soft and translucent.

2- Add the lamb cubes to the pot and brown them on all sides.

3- Add the tomato paste, coriander, cumin, paprika, turmeric, salt, and pepper to the pot. Stir to coat the lamb and onions in the spices.

4- Add 2 liters of water to the pot and bring it to a boil.

5- Reduce the heat to low and add the frik, carrot, potato, celery, and parsley to the pot.

6- Cover the pot and let the soup simmer for 1 to 2 hours, until the lamb is tender and the vegetables are cooked through.

7- Serve hot, garnished with additional parsley if desired.

Note:

You can adjust the amount of water in the recipe depending on how thick you like your soup. You can also substitute chicken or beef for the lamb if you prefer.

Nutrition Facts (per serving):

• Calories: 350
• Fat: 18g
• Saturated Fat: 5g
• Cholesterol: 90mg
• Sodium: 600mg
• Carbohydrates: 22g
• Fiber: 4g
• Sugar: 4g

Here are the nutrition facts for the ingredients used in Chorba Frik:

500g lamb meat, cut into cubes:

• Calories: Approximately 1060 kcal
• Fat: Approximately 80g
• Protein: Approximately 90g
• Carbohydrates: Approximately 0g

benefits:

• Protein: Lamb is rich in high-quality protein, essential for muscle growth and repair.
• Vitamins and Minerals: It provides important nutrients like iron, zinc, and B vitamins, particularly B12, which support red blood cell formation and energy metabolism.

2 large onions, chopped:

• Calories: Approximately 100 kcal
• Fat: Approximately 0g
• Protein: Approximately 2g
• Carbohydrates: Approximately 22g

benefits:

• Antioxidants: Onions are high in antioxidants, including quercetin, which help fight inflammation and protect against chronic diseases.
• Digestive Health: They contain fiber, which aids in digestion and promotes a healthy gut.

2 tablespoons olive oil:

• Calories: Approximately 240 kcal
• Fat: Approximately 28g
• Protein: Approximately 0g
• Carbohydrates: Approximately 0g

benefits:

• Healthy Fats: Olive oil is a good source of monounsaturated fats, which are heart-healthy and can reduce bad cholesterol levels.
• Antioxidant Properties: It contains antioxidants like vitamin E and polyphenols, which help protect cells from damage.

1 tablespoon tomato paste:

• Calories: Approximately 13 kcal
• Fat: Approximately 0g
• Protein: Approximately 0g
• Carbohydrates: Approximately 3g

benefits:

• Lycopene: Tomato paste is rich in lycopene, a powerful antioxidant that may reduce the risk of certain cancers and heart disease.
• Vitamins: It provides vitamins C and K, potassium, and folate.

1 teaspoon ground coriander:

• Calories: Approximately 5 kcal
• Fat: Approximately 0g
• Protein: Approximately 0g
• Carbohydrates: Approximately 1g

benefits:

• Anti-inflammatory: Coriander has anti-inflammatory properties that can help reduce swelling and pain.
• Digestive Aid: It aids in digestion and can help alleviate symptoms of indigestion.

1 teaspoon ground cumin:

• Calories: Approximately 8 kcal
• Fat: Approximately 0g
• Protein: Approximately 0g
• Carbohydrates: Approximately 1g

benefits:

• Iron Source: Cumin is a good source of iron, essential for red blood cell production and preventing anemia.
• Digestive Health: It aids in digestion and can help improve gut health.

1 teaspoon paprika:

• Calories: Approximately 6 kcal
• Fat: Approximately 0g
• Protein: Approximately 0g
• Carbohydrates: Approximately 1g

benefits:

• Vitamin A: Paprika is rich in vitamin A, which is important for vision, immune function, and skin health.
• Antioxidants: It contains antioxidants that help protect against cellular damage.

1/2 teaspoon turmeric:

• Calories: Approximately 3 kcal
• Fat: Approximately 0g
• Protein: Approximately 0g
• Carbohydrates: Approximately 1g

benefits:

• Anti-inflammatory: Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant effects.
• Heart Health: It may help improve heart health and reduce the risk of heart disease.

Salt and pepper to taste:

• Nutritional information depends on the amount used. These are usually low in calories, fat, and carbohydrates.

benefits:

• Flavor Enhancement: Salt and pepper enhance the flavor of the dish.
• Electrolytes: Salt provides essential electrolytes, but should be used in moderation to avoid health issues like high blood pressure.

1 cup frik:

• Calories: Approximately 700 kcal
• Fat: Approximately 5g
• Protein: Approximately 20g
• Carbohydrates: Approximately 150g

benefits:

• Fiber: Freekeh is high in fiber, which aids in digestion and helps maintain a healthy weight.
• Protein: It is a good source of plant-based protein, making it a nutritious grain option.

1 large carrot, chopped:

• Calories: Approximately 50 kcal
• Fat: Approximately 0g
• Protein: Approximately 1g
• Carbohydrates: Approximately 12g

benefits:

• Beta-Carotene: Carrots are rich in beta-carotene, which the body converts to vitamin A, important for vision and immune health.
• Antioxidants: They contain antioxidants that help protect against chronic diseases.

1 large potato, chopped:

• Calories: Approximately 150 kcal
• Fat: Approximately 0g
• Protein: Approximately 4g
• Carbohydrates: Approximately 36g

benefits:

• Carbohydrates: Potatoes provide a good source of energy through their carbohydrate content.
• Vitamins and Minerals: They contain vitamins C and B6, potassium, and fiber.

1/2 cup chopped celery:

• Calories: Approximately 8 kcal
• Fat: Approximately 0g
• Protein: Approximately 0g
• Carbohydrates: Approximately 2g

benefits:

• Low Calorie: Celery is low in calories and high in water content, making it a hydrating and diet-friendly food.
• Vitamins and Minerals: It provides vitamins A, K, and C, as well as folate and potassium.

1/2 cup chopped parsley:

• Calories: Approximately 10 kcal
• Fat: Approximately 0g
• Protein: Approximately 1g
• Carbohydrates: Approximately 2g

benefits:

• Vitamins and Antioxidants: Parsley is rich in vitamins A, C, and K, and contains antioxidants that help reduce inflammation.
• Bone Health: It provides vitamin K, which is important for bone health.

2 liters water:

• Calories: 0 kcal
• Fat: 0g
• Protein: 0g
• Carbohydrates: 0g

benefits:

• Hydration: Water is essential for maintaining hydration and ensuring the proper function of all bodily systems.
• Cooking Medium: It helps to cook and soften the ingredients, blending their flavors together.

Please note that the nutrition facts may vary depending on various factors such as the specific brands of ingredients used and the cooking methods employed. These values are approximate and should be used as a general guideline.