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Overview

Chorba Frik

Shorba Frik, Jari

This chorba frik recipe simmers lamb, tomatoes and chickpeas into a rich red soup, then stirs in frik — cracked green wheat — until it swells and thickens the pot. One serving is about 550 g.

Chorba frik is the soup of Ramadan in Algeria — lamb, tomato, chickpeas and frik, the cracked green wheat that gives the soup its name and its smoky chew. Frik is durum wheat harvested while still green, then roasted and rubbed to remove the husk. The soup is eaten almost every evening of Ramadan to break the fast, and it is also the winter soup of the Setif highlands, where the best frik is grown.

Pairs well with: Crusty bread, dates and lemon wedges

Provenance

Algeria flag Algeria

Ramadan Iftar Table

Middle Eastern

Time Dedication

1h 35m

20m prep • 75m cook

Batch Yield

4 Servings

474 kcal per serving

1 serving ≈ 550 g

Technical Skill

Intermediate

Intermediate (Slow Soup)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Hearty Midday Main

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Soups & Broths Occasions: Ramadan iftar, winter evenings, family dinner Cost: Low — about $3–4 per serving at home
Tags: Lamb Vegetables Savory Herby Halal Soup
A bowl of chorba frik — lamb and cracked green wheat soup — with bread on an iftar table

Ramadan Iftar Table

Photo: Israfel90, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $3–4 per serving at home (USD)

Good chorba frik is thick enough to coat a spoon, with tender grains of frik and lamb that falls apart.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 35m
P

Prep Stage: Rinse the Frik, Dice the Lamb

20 Mins • Rinsing & Knife Work

Rinse the frik in a fine sieve until the water runs clear and leave it to soak for 10 minutes. Dice the lamb, chop the onion, carrot and celery, and grate or chop the tomatoes.

Maestro Tip: Rinsing the frik removes dust and loose husk — the soup stays clean-tasting.

  1. 1

    Brown the Lamb and Vegetables

    15 Mins Medium-high heat, ~190°C (375°F)

    Heat the olive oil in a large pot. Brown the lamb for 8 minutes, then add the onion, carrot and celery and fry for 5 minutes more until the onion softens. Stir in the tomato paste and spices and fry for 2 minutes until fragrant.

    Browning the lamb first is what gives the soup its depth — do not skip it.

    Done when: The lamb is browned and the vegetables are soft and fragrant.

  2. 2

    Simmer the Soup Base

    45 Mins Gentle simmer, ~95°C (203°F)

    Add the chopped tomatoes and 1.1 litres of water. Bring to a gentle simmer, cover, and cook for 40–45 minutes until the lamb is tender.

    Keep the simmer gentle; hard boiling makes the lamb tough and the broth cloudy.

    Done when: The lamb is tender and the broth tastes rich and tomatoey.

  3. 3

    Add the Frik and Chickpeas

    25 Mins Gentle simmer, ~95°C (203°F)

    Stir in the rinsed frik and the chickpeas. Simmer uncovered for 20–25 minutes, stirring now and then, until the frik is tender and the soup has thickened. Add a splash of water if it gets too thick.

    Stir from the bottom — frik sinks and catches easily.

    Done when: The frik is tender with a slight chew, and the soup coats a spoon.

  4. 4

    Season, Rest and Serve

    10 Mins Serve hot, ~70°C (158°F)

    Season with salt, stir in half the cilantro, and rest for 5 minutes off the heat. Ladle into warm bowls, scatter the rest of the cilantro on top, and serve with lemon wedges and crusty bread.

    Resting lets the frik finish swelling and the flavours settle.

    Done when: The soup is thick, steaming, and the grains hold their shape.

Finishing Touches & Plating

Stir in the cilantro, rest the soup for 5 minutes, then ladle into warm bowls with lemon wedges and crusty bread.

Nutritional Physiology & Benefits

Nutrition

Energy

474

kcal / serving

Protein

27g

Complete AA

Carbs

45g

Complex

Fats

22g

Healthy

Per serving (4 servings · 1 serving ≈ 550 g)
Energy474 kcal
Protein27 g
Carbohydrates45 g
Fat22 g
Fibre10.1 g
Sugar9.2 g
Sodium508 mg
Per 100g
Energy86 kcal
Protein5 g
Carbohydrates8.1 g
Fat4 g
Fibre1.8 g
Sugar1.7 g
Sodium92 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin A (carrot), vitamin C (tomato, celery), folate (chickpeas), iron (lamb, frik).

Frik, Chickpeas and Lamb

Whole grain, legumes and meat together give fibre, protein and lasting fullness in a single bowl.

A Meal in a Bowl

This soup is substantial enough to stand alone — grain, meat, vegetables and broth in one pot.

Warm and Gentle

Slow-simmered and softly spiced, the soup is easy on the stomach — which is why it opens the fast in Ramadan.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Crusty Bread

Bread is for dipping and for scooping up the frik — no spoon can catch it all.

Dates

A couple of dates before the soup is the traditional way to break the fast — quick energy, then the warm bowl.

Drinks

Lemon Wedges

A squeeze of lemon at the table brightens the rich tomato broth and wakes up the spices.

Full Menus

As the Start of Iftar

Serve the chorba first, with dates and bread, then bring out the main dishes — that is the Ramadan rhythm.

Complete menu

Serve the chorba first with dates and crusty bread, then follow with a main dish and mint tea.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

A Very Spicy Hot Sauce

The soup is already warmly spiced; a fiery sauce would drown the smoky frik and irritate an empty stomach at iftar. Keep the heat gentle. This is general guidance, not medical advice.

Cooking the Frik Too Long

Frik that simmers for hours turns to mush and the soup goes gluey — add it late and cook it just until tender.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA complete, warming dinner — a meal in a bowl.
  • ChildrenSuitable from age 2+; the lamb is soft and the soup is mild. Pick out the lamb pieces for small children.
  • ElderlyVery suitable — soft, warm and easy to eat and digest.
  • Pregnant womenGenerally suitable; the lamb and chickpeas add iron and folate. Keep the portion moderate.
  • Breastfeeding womenGenerally suitable; the protein and fluids support recovery — eat a satisfying bowl.
  • AthletesA good post-training meal: carbs, protein and salt to replace what you sweated out.
  • Weight gainA good choice — take a generous second bowl.
  • Weight lossFilling for its calories — keep to one bowl and load up on salad.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesThe frik and chickpeas are the main carb sources — keep to one bowl and ask your clinician about portion size.
  • High blood pressureMost of the sodium comes from added salt; season lightly and ask your clinician about a suitable portion.
  • Kidney diseaseLimit the portion — the soup is rich in potassium from the tomatoes and chickpeas; ask your clinician about portion size.
  • GoutEat occasionally and in smaller portions — lamb is moderately high in purines.
  • Stomach issuesUsually gentle — a good choice for a sensitive stomach, but eat it warm, not piping hot.
  • Cardiovascular diseaseA reasonable choice — rich in fibre and low in saturated fat for a lamb dish; keep the portion modest.
  • Fatty liverKeep the portion modest and favour the vegetables over extra bread.
  • Food allergiesContains wheat (frik is green wheat). Not suitable for coeliac disease or wheat allergy.
  • Special therapeutic dietsIf you follow a prescribed low-sodium or low-potassium diet, use less salt and a smaller chickpea portion, and check with your clinician.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool quickly and store in airtight containers.
In the fridge
4 days (the frik keeps absorbing broth — add water when reheating).
In the freezer
3 months.
How to reheat
Reheat gently until simmering, adding water to loosen it; reheat to 74°C (165°F). Stir well — the frik settles at the bottom.
Freezing recommended
Yes — the soup freezes very well for up to 3 months.
Signs it has spoiled
Sour smell, slimy surface, or mould.

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