Discover how to make Jareesh, a beloved Middle Eastern dish featuring crushed wheat and tender meat. This hearty porridge-like recipe is perfect for a comforting meal. Learn the step-by-step process to prepare Jareesh, including tips on achieving the ideal texture and flavor. Ideal for special occasions or a satisfying everyday meal.

Ingredients:

- 1 cup crushed wheat (jareesh)

- 500 grams meat (lamb or chicken), cut into pieces

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon ground turmeric

- 1 teaspoon ground cinnamon

- Salt and pepper to taste

- 6 cups water or broth

- 2 tablespoons ghee or vegetable oil

- Fresh parsley or cilantro for garnish (optional)

- Fried onions for garnish (optional)

Instructions:

Prepare the Meat:

  - In a large pot, heat the ghee or vegetable oil over medium heat. Add the chopped onion and cook until soft and golden.

  - Add the minced garlic and cook for an additional minute.

  - Add the meat pieces and cook until browned on all sides.

  - Stir in the ground cumin, coriander, turmeric, cinnamon, salt, and pepper. Cook for a few minutes to allow the spices to blend with the meat.

Add the Liquid:

  - Pour in the water or broth and bring to a boil. Reduce the heat to low, cover, and simmer for 45 minutes to 1 hour, or until the meat is tender and cooked through.

Add the Crushed Wheat:

  - Rinse the crushed wheat under cold water and drain. Add the rinsed crushed wheat to the pot with the meat.

  - Stir well and return to a boil. Reduce the heat to low and simmer, uncovered, for 30-45 minutes, or until the crushed wheat has softened and absorbed the flavors. Stir occasionally to prevent sticking.

Adjust Consistency:

  - If the mixture is too thick, add more water or broth to reach your desired consistency. The final dish should have a porridge-like texture.

Serve:

  - Garnish with fresh parsley or cilantro and fried onions if desired. Serve hot as a comforting meal.

Enjoy your homemade Jareesh, a delightful and traditional dish that’s sure to warm your heart and satisfy your appetite!

Nutritional values

Here’s a breakdown of the nutritional values and benefits for the ingredients in your recipe:

Crushed Wheat (Jareesh) - 1 cup

 - Calories: 240

 - Fat: 1g

 - Carbohydrates: 50g

 - Protein: 8g

Benefits:

 - High in dietary fiber, supporting digestive health.

 - Provides essential nutrients like B vitamins and iron.

 - Offers sustained energy due to complex carbohydrates.

Meat (Lamb or Chicken) - 500 grams

 - Calories: 680

 - Fat: 36g

 - Carbohydrates: 0g

 - Protein: 76g

Benefits:

 - High in protein, important for muscle repair and growth.

 - Provides essential vitamins and minerals like iron, zinc, and vitamin B12.

 - Lamb and chicken offer different flavor profiles and fat content, affecting the dish’s overall nutritional profile.

Onion - 1 large

 - Calories: 60

 - Fat: 0g

 - Carbohydrates: 14g

 - Protein: 1g

Benefits:

 - Contains antioxidants like quercetin, which may reduce inflammation.

 - Adds flavor and minimal calories.

Garlic - 2 cloves

 - Calories: 4

 - Fat: 0g

 - Carbohydrates: 1g

 - Protein: 0.2g

Benefits:

 - Contains allicin, which may have antimicrobial and immune-boosting properties.

 - Adds flavor with minimal calories.

Ground Cumin - 1 teaspoon

 - Calories: 8

 - Fat: 0.5g

 - Carbohydrates: 1g

 - Protein: 0.4g

Benefits:

 - Adds a warm, earthy flavor.

 - Contains antioxidants and may aid digestion.

Ground Coriander - 1 teaspoon

 - Calories: 6

 - Fat: 0.3g

 - Carbohydrates: 1g

 - Protein: 0.3g

Benefits:

 - Adds a mild, citrusy flavor.

 - Contains antioxidants and may help with digestion.

Ground Turmeric - 1 teaspoon

 - Calories: 4

 - Fat: 0.1g

 - Carbohydrates: 1g

 - Protein: 0.1g

Benefits:

 - Contains curcumin, which has anti-inflammatory and antioxidant properties.

Ground Cinnamon - 1 teaspoon

 - Calories: 6

 - Fat: 0.3g

 - Carbohydrates: 2g

 - Protein: 0.1g

Benefits:

 - Adds sweetness and warmth.

 - May help regulate blood sugar levels.

Salt and Pepper (to taste)

 - Salt: Sodium varies based on amount used.

 - Pepper: Minimal calories, but adds flavor and a mild spiciness.

Benefits:

 - Salt enhances flavor; use in moderation to avoid excessive sodium intake.

 - Pepper may enhance nutrient absorption and add flavor.

Water or Broth - 6 cups

 - Calories: 0

 - Fat: 0g

 - Carbohydrates: 0g

 - Protein: 0g

Benefits:

 - Water helps in cooking and blending flavors.

 - Broth adds flavor and some nutrients, depending on its preparation.

Ghee or Vegetable Oil - 2 tablespoons

 - Calories: 240

 - Fat: 27g

 - Carbohydrates: 0g

 - Protein: 0g

Benefits:

 - Ghee is rich in healthy fats and has a high smoke point for cooking.

 - Contains fat-soluble vitamins A, D, E, and K.

Fresh Parsley or Cilantro (for garnish, optional)

 - Calories: 1

 - Fat: 0g

 - Carbohydrates: 0g

 - Protein: 0g

Benefits:

 - Adds fresh flavor and some vitamins and antioxidants.

 - Low in calories.

Fried Onions (for garnish, optional)

 - Calories: 150

 - Fat: 8g

 - Carbohydrates: 18g

 - Protein: 1g

Benefits:

 - Adds crispy texture and rich flavor.

 - High in calories and fat, so use sparingly.

This recipe combines crushed wheat with flavorful spices and tender meat, creating a nutritious and hearty dish. Crushed wheat provides fiber and complex carbohydrates, while the meat adds high-quality protein and essential minerals. The spices not only enhance flavor but also offer various health benefits, such as anti-inflammatory and antioxidant properties. Ghee or oil enriches the dish with healthy fats. Garnishes like fresh herbs and fried onions add flavor and texture.