Tunisian Frik Soup

Ingredients

• 200 g Barley semolina (Tunisian frik) (Fine barley semolina, different from Algerian frik)
• 500 g Lamb meat (or beef) (Cut into 2 cm cubes)
• 250 g Cooked chickpeas (Canned, drained and rinsed)
• 1 large Onion (Peeled and finely chopped)
• 3 cloves Garlic (Crushed)
• 2 c. à soupe Extra-virgin olive oil (Approximately 30 ml)
• 1 c. à soupe Tomato concentrate (Approximately 15 g)
• 1 bouquet Fresh cilantro (Coarsely chopped)
• 1 bouquet Flat-leaf parsley (Coarsely chopped)
• 1 Green chili (Deseeded and sliced into rounds (optional))
• 1 c. à café Sweet paprika
• 0.5 c. à café Ground black pepper
• 0.5 c. à café Turmeric
• 0.5 c. à café Cumin (Tunisian)
• 1 c. à café Salt
• 2 L Water (Boiling)

Instructions

1. Ingredient preparation

   Peel and finely chop the onion, crush the garlic, chop the cilantro and parsley, slice the green chili into rounds, and measure all the spices.

   Time: PT10M

2. Sauté meat and aromatics

   In the pot, heat the olive oil over medium heat, add the onion, garlic and meat cubes. Brown the meat until it is well colored.

   Time: PT10M

   Temperature: medium

3. Add spices and concentrate

   Stir in the tomato concentrate, paprika, black pepper, turmeric, cumin and salt. Mix for 2 minutes to release the aromas.

   Time: PT2M

4. Incorporate fresh herbs

   Add the chopped cilantro and parsley, stir and let cook for an additional 2 minutes.

   Time: PT2M

5. Pressure cooking the meat

   Pour the 2 L of boiling water, close the pressure cooker and cook at high pressure for 20 minutes.

   Time: PT20M

   Temperature: high pressure

6. Check the meat

   Release the pressure, open the pot and test the meat's tenderness. It should be meltingly tender.

   Time: PT5M

7. Add the frik and chickpeas

   Stir in the frik, drained chickpeas and green chili (if used). Stir quickly to prevent the frik from sticking to the bottom.

   Time: PT5M

8. Final cooking of the frik

   Close the pot and cook at medium pressure for 5 minutes, or on low heat for 10 minutes, until the frik is tender.

   Time: PT5M

   Temperature: medium

9. Final seasoning

   Open, taste and adjust salt or add an extra spoon of tomato concentrate if needed.

   Time: PT2M

10. Serving

    Pour the chorba into bowls, garnish with chopped fresh cilantro and serve immediately.

    Time: PT2M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

30 g

Fat

8 g

Fiber

6 g

Ingredient Substitutions

• Instead of Barley semolina (Tunisian frik): durum wheat semolina, fine couscous
• Instead of Lamb meat (or beef): chicken, minced meatballs
• Instead of Cooked chickpeas: lentils, white beans
• Instead of Onion: shallot
• Instead of Garlic: garlic powder
• Instead of Extra-virgin olive oil: vegetable oil
• Instead of Tomato concentrate: tomato purée
• Instead of Fresh cilantro: parsley
• Instead of Flat-leaf parsley: cilantro
• Instead of Green chili: red chili, chili flakes
• Instead of Sweet paprika: mild chili
• Instead of Ground black pepper: white pepper
• Instead of Turmeric: saffron (expensive)
• Instead of Cumin (Tunisian): ground coriander
• Instead of Salt: sea salt

Equipment Needed

• Pressure cooker
• Chef's knife
• Cutting board
• Wooden spoon
• Immersion blender or mortar and pestle (optional)
• Ladle
• Bowl (optional)

Critical Steps — Do Not Skip

• Brown the meat before pressure cooking.
• Do not let the frik stick to the bottom; stir as soon as added.
• Pressure cook the frik to achieve a tender texture.

Chef Tips from the Video

• Lightly toast the frik dry for 2 minutes before adding it for a slightly nutty flavor.
• Use chicken broth instead of water for more depth.
• Serve with a drizzle of lemon to brighten the aromas.

Troubleshooting

Storage

Refrigerator: Store the soup in an airtight container for 3 to 4 days.

Freezer: Can be frozen for up to 2 months; thaw in the refrigerator before reheating.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the broth (meat + aromatics) the day before and keep it refrigerated.
• The frik can be added just before serving to keep its light texture.
• Chickpeas can be swapped for cooked lentils to vary the protein.