Chorba Frik

Chorba Frik is a hearty Moroccan soup made with tender chunks of meat, nutritious barley, and a medley of aromatic spices. This protein-packed dish is perfect for warming up on a cool evening, offering a delightful blend of flavors and textures.

Ingredients

• Lamb or beef - 200 grams, diced
• Barley - 100 grams
• Onion - 1 medium, finely chopped
• Carrot - 1 medium, diced
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Cilantro - 1/4 cup, chopped
• Parsley - 1/4 cup, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Olive oil - 2 tablespoons
• Water - 1.5 liters
• Lemon wedges - for serving

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sauté until the onion is translucent.
2. Add the diced lamb or beef to the pot, browning it on all sides.
3. Stir in the diced carrot, chopped tomato, cumin, paprika, turmeric, cinnamon, salt, and black pepper. Cook for another 5 minutes, stirring occasionally.
4. Pour in the water and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for 30 minutes.
5. After 30 minutes, add the barley to the pot. Continue to simmer for an additional 20 minutes, or until the barley is tender and the meat is cooked through.
6. Stir in the chopped cilantro and parsley just before serving.
7. Serve hot with lemon wedges on the side for squeezing over the soup.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 12 g
• Water: 1.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber from barley, promoting digestive health.

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