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Loading...This fragrant North African soup, traditionally served across Tunisian tables especially during Ramadan, pairs nutty cracked green wheat with tender lamb in a warmly spiced tomato broth. Frik, the sun-dried immature wheat at the heart of the recipe, lends a subtle toasted aroma and gentle thickening that distinguishes this dish from other regional soups. Finished with fresh herbs, lemon juice, and a generous swirl of olive oil, it is both nourishing and deeply satisfying.
Prep Time20 mins
Cook Time90 mins
Total Time110 mins
Servings6
Yield6 generous bowls
Nutrition Facts
Per serving (estimated)
- 380 kcalCalories
- 14 gFat
- 4 gSaturated Fat
- 38 gCarbs
- 8 gFiber
- 5 gSugar
- 28 gProtein
- 620 mgSodium
- 780 mgPotassium
- 95 mgCalcium
- 5.5 mgIron
- 14 mgVitamin C
- 220 mcgVitamin A
Ingredients
For the lamb base
- 1.5 lbs lamb shoulder, trimmed and cut into 1-inch cubes
- 2 tablespoons olive oil
- 6 cups water or low-sodium beef broth
- 1 dried bay leaf
- 1/2 cup dried chickpeas, soaked overnight and drained
For the aromatic base
- 1 large yellow onion, finely chopped
- 4 garlic cloves, minced
- 2 celery ribs, diced small
- 1 large ripe tomato, grated (about 1/2 cup)
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon harissa paste, plus more to taste
For the green wheat and finishing
- 1 cup frik (green cracked wheat), rinsed and drained
- 1/2 cup fresh flat-leaf parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 1 lemon, juiced, plus extra wedges for serving
- 2 tablespoons extra virgin olive oil, for drizzling
- Kosher salt and freshly ground black pepper to taste
Directions
- Heat 2 tablespoons olive oil in a heavy 6-quart pot over medium-high heat. Pat the lamb cubes dry, season lightly with salt and pepper, and brown in batches until deeply golden on all sides, about 6 to 8 minutes total. Transfer to a plate as you go.
- Reduce the heat to medium. Add the onion, garlic, and celery to the same pot and cook, scraping up the brown bits, until softened and lightly golden, about 6 to 7 minutes.
- Stir in the grated tomato, turmeric, cumin, cinnamon, and harissa paste. Cook for 2 minutes until the mixture thickens and smells deeply fragrant, then return the lamb and any juices to the pot.
- Pour in the broth and add the bay leaf along with the drained chickpeas. Bring to a boil, skim any foam from the surface, then reduce to a gentle simmer. Cover partially and cook for 45 minutes, until the lamb is fork-tender and the chickpeas are nearly soft.
- Stir in the rinsed frik and continue to simmer uncovered for 25 to 30 minutes, stirring every few minutes so the wheat does not stick, until the frik is tender and the soup has thickened to a brothy, spoon-coating consistency.
- Remove and discard the bay leaf. Off the heat, stir in the lemon juice, parsley, and cilantro. Taste and adjust seasoning with salt, pepper, and additional harissa if you like more heat.
- Ladle into warm bowls, drizzle each generously with extra virgin olive oil, and serve immediately with lemon wedges and plenty of crusty bread.
- The soup will continue to thicken as it sits; loosen leftovers with a splash of hot water or broth when reheating.
Cook’s Notes
- Frik (green cracked wheat) is available at Middle Eastern and North African markets; if you cannot find it, substitute an equal amount of coarse freekeh or, in a pinch, coarse bulgur wheat though the flavor will be milder.
- Soaking the chickpeas overnight with a pinch of bicarbonate of soda yields a creamier, more tender result and reduces cooking time.
- For the clearest, cleanest broth, skim the gray foam that rises during the first 10 minutes of simmering.
- Harissa paste is the source of traditional warmth; start with less and add more at the table so each eater can choose their own heat level.
- This soup is even better the next day once the flavors have melded, so make it a day ahead when entertaining for Ramadan or special occasions.
