Israeli and Mediterranean cooking

Lamb chorba frik

Name: Lamb chorba frik
Prep time: 30 min
Total time: 130 min
Yield: 2 servings
Cuisine: Israeli and Mediterranean
Ingredients: 300 g Lamb shoulder or neck, cut into 4 cm cubes (Cut into 2 cm cubes by the butcher); 120 g Freekeh (roasted cracked green wheat) (Cracked frik, dry weight); 180 g Tinned chickpeas (400 g tin) (Drained weight, rinsed); 300 g Tinned chopped tomatoes (400 g tin) (With their juices); 25 g Double-concentrated tomato purée (For the soup base); 100 g Yellow onions (To chop); 100 g Celery (Stalks and leaves included); 35 g Extra virgin olive oil (For frying the meat and vegetables); 25 g Fresh coriander (Leaves and fine stems, washed and checked); 1 g Dried mint (Add with the chickpeas); 3 g Sweet paprika (For the soup base); 0.4 g Ground cinnamon (For the soup base); 0.5 g Ground black pepper (For the soup base); 5 g Fine salt (Add with the broth); 100 g Lemon (Cut into wedges, about 40 g juice); 1100 g Water (900 g for the broth, 200 g reserved)

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130 min30 min hands-on easy2/5meat801 kcalLighter version available

main dishShabbat-friendlyone-potgood leftoversLighter version available

Frik, cracked roasted green wheat, thickens a tomato broth with lamb, chickpeas and celery. Coriander, mint and lemon keep this Algerian meal-in-a-bowl bright and fragrant.

Ingredients for two

300 g	Lamb shoulder or neck, cut into 4 cm cubes Cut into 2 cm cubes by the butcher
120 g	Freekeh (roasted cracked green wheat) Cracked frik, dry weight
180 g	Tinned chickpeas (400 g tin) Drained weight, rinsed
300 g	Tinned chopped tomatoes (400 g tin) With their juices
25 g	Double-concentrated tomato purée For the soup base
100 g	Yellow onions To chop
100 g	Celery Stalks and leaves included
35 g	Extra virgin olive oil For frying the meat and vegetables
25 g	Fresh coriander Leaves and fine stems, washed and checked
1 g	Dried mint Add with the chickpeas
3 g	Sweet paprika For the soup base
0.4 g	Ground cinnamon For the soup base
0.5 g	Ground black pepper For the soup base
5 g	Fine salt Add with the broth
100 g	Lemon Cut into wedges, about 40 g juice
1100 g	Water 900 g for the broth, 200 g reserved

Method

If preparing original and lighter portions together, set aside the ingredients and quantities shown for the lighter portions; the remainder is for the original portions. Prepare the two versions separately wherever their cooking or seasoning differs. Divide the quantities given for the whole preparation between the pans or bowls, rather than using the full quantity in each. Chop the onion, celery and half the coriander. Heat the oil over a medium heat in a pot suited to the quantities (3 litres as a guide). Add the lamb and cook for 6 minutes, then add the onion and celery and cook for 5 minutes, stirring.
Add the tomato purée, paprika, cinnamon and pepper. Stir for 1 minute, add the tomatoes and cook for 3 minutes. Add 900 g hot water, the salt and chopped coriander. Bring to a simmer, cover three-quarters of the pot and simmer over a low heat for 50–60 minutes.
Rinse the frik in a fine sieve. Check that the lamb is starting to become tender, then gradually sprinkle the frik into the broth. Cook over a low heat for 20–25 minutes, stirring along the bottom every 5 minutes to keep the wheat from sticking.
Add the drained chickpeas and dried mint. Cook for another 8–10 minutes: the lamb should yield to a fork and the frik should be tender with a little bite. If the soup becomes too thick and pasty, gradually add the reserved hot water.
Turn off the heat and add the remaining coriander, finely chopped. Rest for 5 minutes, then serve in deep plates with the lemon wedges. Keep the consistency of a thick soup, without letting it become a grain purée.

Variants and their steps remain below the recipe.

Lighter version

Reference variation for two servings.

How the taste changes:

The broth is looser and less rich, with less chew from the grain. Celery, coriander and lemon become more prominent than the wheat’s toasted flavour.

Extra virgin olive oil : 20 g
Freekeh (roasted cracked green wheat) : 90 g

Fry the meat and vegetables in 20 g oil for these portions. Keep the same initial volume of broth, but top up with the reserved water only if needed.

Less oil and frik; the same chickpeas and lamb.

On your plate

Recipe

801 kcal · protein 43 g · carbs 61 g · fat 39 g

Quantities per person

150 g Lamb shoulder or neck, cut into 4 cm cubes
60 g Freekeh (roasted cracked green wheat)
90 g Tinned chickpeas (400 g tin)
150 g Tinned chopped tomatoes (400 g tin)
12.5 g Double-concentrated tomato purée
50 g Yellow onions
50 g Celery
17.5 g Extra virgin olive oil
12.5 g Fresh coriander
0.5 g Dried mint
1.5 g Sweet paprika
0.2 g Ground cinnamon
0.25 g Ground black pepper
2.5 g Fine salt
50 g Lemon
550 g Water

Cooking tips

Cracked frik cooks more quickly than whole green wheat: check the packet carefully. The soup thickens further as it cools. Refrigerate leftovers promptly, keep for up to 2 days and add a little water when reheating to a simmer.

Equipment : 3-litre pot with a lid, fine sieve

Algerian chorba frik with lamb, celery and mint.

Lamb chorba frik

Method

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On your plate

Recipe

Cooking tips

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