Discover the traditional flavors of Haleem, a thick and savory porridge made from a rich blend of wheat, barley, and tender meat. Perfect for a comforting meal, this recipe combines spices and slow-cooked ingredients to create a hearty dish that's both nutritious and satisfying. Learn how to make this beloved dish with our easy-to-follow recipe and enjoy a taste of culinary tradition.

Ingredients:

- 1 cup wheat

- 1 cup barley

- 1 cup meat (beef or chicken), cut into small pieces

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1-inch piece ginger, minced

- 2 green chilies, chopped (optional)

- 1 tsp turmeric powder

- 1 tsp cumin seeds

- 1 tsp coriander powder

- 1 tsp garam masala

- 1 tsp chili powder (adjust to taste)

- 1/2 cup yogurt

- 4 cups water (or as needed)

- 2 tbsp ghee or oil

- Salt to taste

- Fresh cilantro and fried onions for garnish

Instructions:

Prepare the Grains:

  - Soak the wheat and barley in water for at least 4 hours or overnight.

Cook the Meat:

  - In a large pot, heat the ghee or oil over medium heat. Add the chopped onions and sauté until golden brown.

  - Add the minced garlic, ginger, and green chilies (if using), and cook for another minute.

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

Add Spices:

  - Stir in the turmeric powder, cumin seeds, coriander powder, garam masala, and chili powder. Cook for 2 minutes to release the spices' aroma.

Combine Ingredients:

  - Drain the soaked wheat and barley and add them to the pot with the meat. Mix well.

  - Add the yogurt and mix until everything is well combined.

Cook the Haleem:

  - Pour in the water, bring to a boil, and then reduce the heat to low. Cover and simmer for 2 to 3 hours, stirring occasionally, until the grains are soft and the mixture has thickened to a porridge-like consistency. You may need to add more water as it cooks.

Blend (Optional):

  - For a smoother texture, use an immersion blender to blend the Haleem until it reaches your desired consistency. Alternatively, you can blend it in batches using a regular blender.

Adjust Seasonings:

  - Taste and adjust salt and spices as needed.

Serve:

  - Garnish with fresh cilantro and fried onions. Serve hot with naan or rice on the side.

Enjoy your homemade Haleem, a comforting and flavorful dish perfect for any occasion!

Nutritional Values

1 Cup Wheat

   - Calories: 407

   - Carbohydrates: 87 grams

   - Protein: 13 grams

   - Fat: 1.5 grams

Benefits:

   - Rich in dietary fiber, which supports digestive health.

   - Provides essential nutrients such as B vitamins and minerals like iron and magnesium.

1 cup Barley

   - Calories: 193

   - Carbohydrates: 44 grams

   - Protein: 3.5 grams

   - Fat: 0.5 grams

Benefits:

   - High in fiber, which helps in controlling blood sugar levels and promoting heart health.

   - Contains important vitamins and minerals, including B vitamins and selenium.

1 cup Meat (beef or chicken), cut into small pieces

   - Calories: 286

   - Carbohydrates: 0 grams

   - Protein: 26 grams

   - Fat: 20 grams

Benefits:

   - Excellent source of high-quality protein and essential amino acids.

   - Rich in iron, zinc, and vitamin B12, supporting red blood cell formation and overall health.

1 Large Onion (finely chopped)

   - Calories: 90

   - Carbohydrates: 22 grams

   - Protein: 2 grams

   - Fat: 0 grams

Benefits:

   - Contains antioxidants and vitamin C.

   - Supports heart health and may help with blood sugar regulation.

2 cloves Garlic (minced)

   - Calories: 20

   - Carbohydrates: 4 grams

   - Protein: 1 gram

   - Fat: 0 grams

Benefits:

   - Contains allicin, which has anti-inflammatory and immune-boosting properties.

   - Supports cardiovascular health and digestion.

1-inch piece Ginger (minced)

   - Calories: 5

   - Carbohydrates: 1 gram

   - Protein: 0 grams

   - Fat: 0 grams

Benefits:

   - Contains gingerol, which has anti-inflammatory and antioxidant effects.

   - Aids in digestion and can help reduce nausea.

2 Green Chilies (chopped, optional)

   - Calories: 15

   - Carbohydrates: 3 grams

   - Protein: 0.5 grams

   - Fat: 0 grams

Benefits:

   - Contains capsaicin, which can boost metabolism and reduce inflammation.

   - Provides vitamin C and enhances flavor.

1 tsp Turmeric Powder

   - Calories: 4

   - Carbohydrates: 1 gram

   - Protein: 0.2 grams

   - Fat: 0 grams

Benefits:

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

   - May support joint health and cognitive function.

1 tsp Cumin Seeds

   - Calories: 8

   - Carbohydrates: 1 gram

   - Protein: 0.5 grams

   - Fat: 0.5 grams

Benefits:

   - Rich in antioxidants and supports digestion.

   - Provides iron and may aid in metabolism.

1 tsp Coriander Powder

   - Calories: 6

   - Carbohydrates: 1 gram

   - Protein: 0.5 grams

   - Fat: 0.3 grams

Benefits:

   - Contains antioxidants and supports digestive health.

   - May help with inflammation and blood sugar control.

1 tsp Garam Masala

   - Calories: 6

   - Carbohydrates: 1 gram

   - Protein: 0.5 grams

   - Fat: 0.3 grams

Benefits:

   - Adds flavor and aroma to dishes.

   - Contains a blend of spices that provide antioxidants and aid in digestion.

1 tsp Chili Powder (adjust to taste)

   - Calories: 6

   - Carbohydrates: 1 gram

Benefits:

   - Contains capsaicin, which can boost metabolism and improve circulation.

   - Adds heat and flavor to the dish.

1/2 cup Yogurt

   - Calories: 75

   - Carbohydrates: 6 grams

   - Protein: 4 grams

   - Fat: 4 grams

Benefits:

   - Provides probiotics that support gut health.

   - Rich in calcium and protein, aiding in bone health and muscle repair.

Water - 4 cups (or as needed)

   - Calories: 0

Benefits:

   - Essential for hydration and helps in cooking and blending ingredients.

2 tbsp Ghee or Oil

   - Calories: 256

   - Carbohydrates: 0 grams

   - Protein: 0 grams

   - Fat: 28 grams

Benefits:

   - Provides healthy fats and enhances flavor.

   - Ghee is rich in butyrate, which supports digestive health.

Salt (to taste)

   - Sodium: 1,150 mg per ½ teaspoon

Benefits:

   - Enhances flavor but should be used in moderation to manage sodium intake.

Fresh Cilantro and Fried Onions (for garnish)

Cilantro:

    - Calories: 1

    - Carbohydrates: 0.2 grams

Fried Onions:

    - Calories: 100 (for ¼ cup)

    - Carbohydrates: 10 grams

Benefits:

   - Cilantro: Contains antioxidants and supports digestion.

   - Fried Onions: Adds flavor and crunch, though they are higher in calories and fat.

This breakdown covers the nutritional values and benefits of each ingredient, helping you understand their contributions to the dish.