Nutritious Hyderabadi Haleem: Ingredients & Nutrition Facts

Hyderabadi Haleem is a beloved dish from Hyderabad, India, known for its rich, creamy texture and hearty flavor. This traditional recipe blends meat, lentils, and grains, slow-cooked to perfection, making it a staple during Ramadan and special celebrations.

Ingredients:

1- 1 kg boneless mutton, cut into small pieces

2- 1 cup wheat

3- 1 cup split Bengal gram lentils (chana dal)

4- 1 cup split yellow pigeon peas lentils (toor dal)

5- 1 cup split red lentils (masoor dal)

6- 2 sliced onions

7- 1 tablespoon ginger-garlic paste

8- 1 tablespoon red chili powder

9- 1 tablespoon turmeric powder

10- 1 tablespoon garam masala powder

11- Salt to taste

12- 1 cup ghee

13- Sliced lemons, fried onions, and chopped coriander leaves for garnishing

Method:

1. Soak Wheat: Wash the wheat and soak it in water for at least 4-5 hours or overnight.

2. Cook Lentils and Wheat: In a pressure cooker, add the soaked wheat, chana dal, toor dal, and masoor dal with 8 cups of water. Cook until soft and mushy (2-3 whistles).

3. Mash Mixture: Once cooked, cool the mixture and mash until smooth.

4. Prepare Meat: Heat ghee in a pan, add sliced onions, and fry until golden. Add mutton pieces and brown.

5. Add Spices: Mix in ginger-garlic paste, red chili powder, turmeric powder, and salt. Cook for 2-3 minutes.

6. Combine: Add the mashed wheat and lentils mixture to the meat, stir well.

7. Slow Cook: Add 6 cups of water, mix, and cook on low heat for 6-7 hours, stirring occasionally.

8. Finish: After cooking, add garam masala powder and mix thoroughly.

9. Garnish: Serve hot, garnished with sliced lemons, fried onions, and coriander leaves.

Note:

1- Hyderabadi Haleem can also be made with chicken or beef instead of mutton.

2- The consistency of the Haleem can be adjusted by adding more or less water. If you want a thicker Haleem, add less water and if you want a thinner Haleem, add more water.

Nutrition Value:

1. 1 kg boneless mutton, cut into small pieces

- Calories: 770

- Carbohydrates: 0g

- Protein: 100g

- Fat: 35g

- Sodium: 240mg

- Cholesterol: 300mg

- Vitamins: Rich in Vitamin B12 and Vitamin B6

- Minerals: High in iron, zinc, and phosphorus

- Nutritional Benefit: Mutton provides high-quality protein essential for muscle growth and repair. It is also a good source of iron, which supports red blood cell production and overall energy levels.

2. 1 cup wheat

- Calories: 407

- Carbohydrates: 87g

- Protein: 13g

- Fat: 1.5g

- Sodium: 2mg

- Cholesterol: 0mg

- Vitamins: Contains B vitamins such as thiamine (B1) and niacin (B3)

- Minerals: High in iron, magnesium, and selenium

- Nutritional Benefit: Wheat is a rich source of complex carbohydrates and fiber, providing sustained energy and aiding in digestion. It also contributes essential minerals for overall health.

3. 1 cup split Bengal gram lentils (chana dal)

- Calories: 359

- Carbohydrates: 60g

- Protein: 19g

- Fat: 2.5g

- Sodium: 11mg

- Cholesterol: 0mg

- Vitamins: Rich in B vitamins, especially folate

- Minerals: High in iron, magnesium, and zinc

- Nutritional Benefit: Chana dal is high in protein and fiber, promoting muscle health and digestive function. It also provides essential vitamins and minerals, supporting overall wellness.

4. 1 cup split yellow pigeon peas lentils (toor dal)

- Calories: 358

- Carbohydrates: 63g

- Protein: 22g

- Fat: 1g

- Sodium: 5mg

- Cholesterol: 0mg

- Vitamins: Good source of B vitamins, particularly folate

- Minerals: Contains iron, potassium, and magnesium

- Nutritional Benefit: Toor dal is a great source of protein and dietary fiber, aiding in digestion and supporting heart health. It also provides essential nutrients for energy and metabolism.

5. 1 cup split red lentils (masoor dal)

- Calories: 230

- Carbohydrates: 40g

- Protein: 18g

- Fat: 1g

- Sodium: 6mg

- Cholesterol: 0mg

- Vitamins: Contains B vitamins, including folate

- Minerals: Rich in iron, magnesium, and zinc

- Nutritional Benefit: Masoor dal is a high-protein, low-fat lentil that supports muscle development and digestive health. It also offers essential vitamins and minerals for overall health.

6. 2 sliced onions

- Calories: 120

- Carbohydrates: 28g

- Protein: 4g

- Fat: 0g

- Sodium: 10mg

- Cholesterol: 0mg

- Vitamins: Good source of Vitamin C and B vitamins

- Minerals: Contains manganese and potassium

- Nutritional Benefit: Onions add flavor and contain antioxidants, which help reduce inflammation and support immune health. They also provide essential vitamins and minerals.

7. 1 tablespoon ginger-garlic paste

- Calories: 15

- Carbohydrates: 3g

- Protein: 1g

- Fat: 0g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: Contains Vitamin C

- Minerals: Provides trace amounts of calcium and potassium

- Nutritional Benefit: Ginger-garlic paste offers anti-inflammatory and antimicrobial properties, aiding in digestion and boosting the immune system.

8. 1 tablespoon red chili powder

- Calories: 8

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Sodium: 5mg

- Cholesterol: 0mg

- Vitamins: Rich in Vitamin A

- Minerals: Contains iron and potassium

- Nutritional Benefit: Red chili powder provides antioxidants and enhances metabolism. It also supports immune function due to its Vitamin A content.

9. 1 tablespoon turmeric powder

- Calories: 9

- Carbohydrates: 2g

- Protein: 0g

- Fat: 0g

- Sodium: 3mg

- Cholesterol: 0mg

- Vitamins: Contains Vitamin C

- Minerals: Rich in iron and manganese

- Nutritional Benefit: Turmeric contains curcumin, an antioxidant with anti-inflammatory properties, supporting joint health and overall wellness.

10. 1 tablespoon garam masala powder

- Calories: 5

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Sodium: 2mg

- Cholesterol: 0mg

- Vitamins: Contains Vitamin C and Vitamin A

- Minerals: Provides iron and manganese

- Nutritional Benefit: Garam masala enhances flavor and offers a blend of spices with antioxidant properties, which help improve digestion and support metabolic health.

11. Salt to taste

- Calories: 0

- Carbohydrates: 0g

- Protein: 0g

- Fat: 0g

- Sodium: Variable depending on quantity

- Cholesterol: 0mg

- Vitamins: None

- Minerals: High in sodium

- Nutritional Benefit: Salt is essential for electrolyte balance and fluid regulation but should be used in moderation to avoid excessive sodium intake.

12. 1 cup ghee

- Calories: 1200

- Carbohydrates: 0g

- Protein: 0g

- Fat: 120g

- Sodium: 0mg

- Cholesterol: 400mg

- Vitamins: Contains Vitamin A, D, E, and K

- Minerals: Provides trace amounts of calcium and phosphorus

- Nutritional Benefit: Ghee is rich in healthy fats and fat-soluble vitamins, supporting energy levels and overall health. It also offers a unique flavor and cooking quality.

13. Sliced lemons, fried onions, and chopped coriander leaves for garnishing

- Sliced Lemons:

 - Calories: 17 per slice

 - Carbohydrates: 5g

 - Protein: 0.5g

 - Fat: 0g

 - Sodium: 1mg

 - Cholesterol: 0mg

 - Vitamins: High in Vitamin C

 - Minerals: Contains potassium

 - Nutritional Benefit: Lemons add Vitamin C and enhance flavor. They support immune health and aid in digestion.

- Fried Onions:

 - Calories: 115 (per 1/4 cup)

 - Carbohydrates: 12g

 - Protein: 1g

 - Fat: 7g

 - Sodium: 3mg

 - Cholesterol: 0mg

 - Vitamins: Contains Vitamin C

 - Minerals: Provides small amounts of iron and potassium

 - Nutritional Benefit: Fried onions add flavor and some nutritional value but should be used in moderation due to added fats.

- Chopped Coriander Leaves:

 - Calories: 1 (per tablespoon)

 - Carbohydrates: 0g

 - Protein: 0g

 - Fat: 0g

 - Sodium: 1mg

 - Cholesterol: 0mg

 - Vitamins: Rich in Vitamin C and Vitamin A

 - Minerals: Contains potassium and calcium

 - Nutritional Benefit: Coriander leaves provide a fresh flavor and offer antioxidants and essential vitamins. They support overall health and digestion.