Discover the rich, comforting flavors of Harees, a traditional dish made from slow-cooked wheat and meat. This creamy, hearty recipe is perfect for special occasions or a cozy meal. Learn how to prepare this classic dish with step-by-step instructions for a delicious and satisfying result.

Ingredients:

- 2 cups whole wheat grains

- 1 pound lamb or beef, cut into chunks

- 1 large onion, finely chopped

- 4 cloves garlic, minced

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon ground turmeric

- 1/2 teaspoon ground cinnamon

- Salt and black pepper to taste

- 4 cups water or beef broth

- 2 tablespoons ghee or oil

Instructions:

Soak the Wheat: Rinse the wheat grains under cold water and soak them in a bowl of water for at least 8 hours or overnight. Drain and set aside.

Prepare the Meat: In a large pot or pressure cooker, heat the ghee or oil over medium heat. Add the chopped onion and garlic, cooking until they are soft and golden.

Brown the Meat: Add the meat chunks to the pot and cook until browned on all sides. Stir in the cumin, coriander, turmeric, cinnamon, salt, and black pepper.

Cook the Wheat: Add the soaked and drained wheat grains to the pot. Pour in the water or beef broth and bring to a boil. Reduce the heat to low, cover, and let simmer. If using a pressure cooker, cook under pressure for about 30 minutes. If using a regular pot, simmer for 1.5 to 2 hours, stirring occasionally, until the wheat and meat are tender and have a creamy consistency.

Finish and Serve: Check the seasoning and adjust salt and pepper as needed. Serve the Harees hot, garnished with additional ghee if desired.

Enjoy this traditional Harees recipe, perfect for sharing with family and friends!

Nutritional values

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

Whole Wheat Grains (2 cups)

 - Calories: 440

 - Fat: 2g

 - Carbohydrates: 92g

 - Protein: 16g

Benefits:

 - High in dietary fiber, which supports digestive health.

 - Provides essential vitamins and minerals like B vitamins, iron, and magnesium.

 - Helps with satiety and maintaining stable blood sugar levels.

Lamb or Beef (1 pound)

 - Calories: 680

 - Fat: 36g

 - Carbohydrates: 0g

 - Protein: 76g

Benefits:

 - Rich in high-quality protein, essential for muscle repair and growth.

 - Provides important nutrients such as iron, zinc, and vitamin B12.

 - Lamb and beef offer different flavor profiles and fat content, which can affect the overall nutritional profile of the dish.

Onion (1 large)

 - Calories: 60

 - Fat: 0g

 - Carbohydrates: 14g

 - Protein: 1g

Benefits:

 - Contains antioxidants like quercetin, which may reduce inflammation.

 - Adds flavor with minimal calories.

Garlic (4 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 (1/2 teaspoon)

 - Calories: 4

 - Fat: 0.1g

 - Carbohydrates: 1g

 - Protein: 0.1g

Benefits:

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

Ground Cinnamon (1/2 teaspoon)

 - Calories: 3

 - Fat: 0.1g

 - Carbohydrates: 1g

 - Protein: 0.1g

Benefits:

 - Adds sweetness and warmth.

 - May help regulate blood sugar levels.

Salt (to taste)

 - Sodium: varies based on amount used

Benefits:

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

Black Pepper (to taste)

 - Calories: 6

 - Fat: 0.3g

 - Carbohydrates: 1g

 - Protein: 0.3g

Benefits:

 - Contains piperine, which may enhance nutrient absorption.

 - Adds a mild spiciness.

Water or Beef Broth (4 cups)

 - Calories: 0

 - Fat: 0g

 - Carbohydrates: 0g

 - Protein: 0g

Benefits:

 - Water helps in cooking and blending flavors.

 - Beef broth adds flavor and some nutrients depending on its preparation.

Ghee or 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.

This recipe combines whole wheat grains and lean meat with a blend of aromatic spices. Whole wheat provides fiber and essential nutrients, while the meat adds high-quality protein and minerals. The spices not only enhance flavor but also contribute to various health benefits, such as anti-inflammatory and antioxidant properties. Ghee or oil adds richness and flavor, completing the dish with a nutritious profile.