Recipes · Algerian · Soups and Broths
Chorba Frik (Lamb and Freekeh Soup)
One serving has 496 kcal and 26 g protein, and at least a fifth of a woman's daily need of vitamin K (146%), cobalamin (115%), manganese (78%), zinc (56%), niacin (49%) and phosphorus (47%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (573 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: celery, gluten, meat
Ingredients
- 110 g Lamb neck, raw
- 35 g Bulgur
- 45 g Onions, raw
- 20 g Celery, raw
- 5 g Garlic, raw
- 15 g Tomato paste
- 8 g Olive oil
- 1 g Cumin
- 1 g Paprika
- 6 g Cilantro, fresh
- 6 g Parsley, fresh
- 1 g Salt
- 0.3 g Black pepper
- 320 g Water
Method
- Rinse the bulgur (a workable stand-in for the cracked green wheat, frik, traditionally used) briefly in cold water and set aside.
- Heat the olive oil in a pot and brown the lamb neck pieces with the chopped onion, celery and garlic.
- Stir in the tomato paste, cumin and paprika and cook for 1-2 minutes until fragrant.
- Add the water, bring to a boil, then cover and simmer for 40 minutes until the lamb is tender.
- Stir in the bulgur and simmer, uncovered, for a further 15-18 minutes, until the grains are tender and the soup has thickened slightly.
- Season with the salt and black pepper, stir in the cilantro and parsley, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 496 kcal | 23% |
| Carbohydrates | 37.8 g | |
| Water | 478 mL | |
| Fiber | 7.1 g | 24% |
| Protein | 25.7 g | 54% |
| Tryptophan | 0.31 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.9 g | |
| Methionine | 0.73 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.84 g | |
| Valine | 1.3 g | |
| Histidine | 0.55 g | |
| Fat | 28.8 g | |
| Monounsaturated | 11.6 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 1.6 g | |
| Saturated | 9.6 g | |
| Trans-Fats | 0.93 g | |
| Cholesterol | 79.2 mg | |
| Calcium | 102 mg | 10% |
| Copper | 0.37 mg | 41% |
| Iron | 4.2 mg | 23% |
| Magnesium | 105 mg | 34% |
| Manganese | 1.4 mg | 78% |
| Phosphorus | 330 mg | 47% |
| Potassium | 862 mg | 18% |
| Selenium | 7.5 µg | 14% |
| Sodium | 523 mg | |
| Zinc | 4.5 mg | 56% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 6.9 mg | 49% |
| Pantothenic acid (vitamin B5) | 0.95 mg | 19% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 40.6 µg | 10% |
| Cobalamin (vitamin B12) | 2.8 µg | 115% |
| Choline | 23.1 mg | 5% |
| Vitamin A | 98.7 µg | 14% |
| Vitamin C | 18.5 mg | 25% |
| Vitamin D (D2 + D3) | 2.2 IU | 0% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 132 µg | 146% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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