Al Harees - a Family Recipe! Traditional Qatari, Iraqi

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Al Harees - a Family Recipe! Traditional Qatari, Iraqi
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Ingredients
10
Count
Nutrition
946
Calories
Total time
280
Minutes
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Ingredients:

  • 1 kg whole wheat (called 'habb harees' ) or 1 kg pearled durham wheat (called 'habb harees' )
  • 150 g ghee (or traditional samen)
  • water , as needed
  • 3 -4 whole bruised cardamom pods
  • 1/2 tsp cinnamon

Directions:

  1. Soak wheat overnight in plenty of water.
  2. In a large pot, place pre-soaked & drained wheat, add 1 & 3/4 litre of water & boil until the wheat is beginning to fluff up & soften - skim off any foam or skummy bits on the surface!
  3. Soak the lamb / chicken in plenty of lightly salted water whilst the wheat is cooking.
  4. When the wheat is fluffy, rinse & drain the meat.
  5. In a large, heavy bottomed pot (or special harees pot), place the wheat & the meat with a little salt & pepper and enough water to come about 5cm above the wheat & meat. Cover with a tight fitting lid - you can place a damp cloth or aluminium foil over the pot & then place the lid over that of the lid is not a tight fit.
  6. Bring to a boil, reduce heat & cook on a very low heat for 3 1/2 hours, stirring occasionally & skim-off froth or fat on the surface.
  7. Once the wheat is very soft & has lost it's shape & most of the water has been absorbed, remove from heat & allow to cool a little, then remove any bones & grissle. (If all the water has been absobed add about 3/4 cup - 1 cup of boiling water - if there is too much water but the wheat is cooked, ladle out the excess water.)
  8. Shred the lamb or chicken if any larger pieces remain - there shouldn't really be any as almost all of it will have 'melted' into the wheat.
  9. Now begin whipping the wheat & meat until it forms a homogenous, slightly elastic, pastelike consistency - add a little salted boiling water to thin it down if required. Use a large wooden spoon, or pound it with a wooden rolling pin to get the desired consistency. You could also pulse it in a food processor or use an immersion blender but if you are lucky enough, you might have a medhrab which is specially for harees.
  10. Check the seasoning & re-season if desired. Transfer to a warmed serving pot, cover & keep warm.
  11. Place the ghee in a pan & season to taste with salt & pepper (& any of the spices listed below). Gently warm the ghee & mix well.
  12. Pour the seasoned ghee over the harees & serve immediately.
  13. N.B : You can serve the harees with 1/2 tsp ground cinnamon & 2 tsp roasted ground cumin seeds, or 3-4 whole bruised cardamom pods added to the ghee (remove the podes before serving!). You can also serve harees with plenty of sugar & cinnamon.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 946.32 Kcal (3962 kJ)
Calories from fat 449.23 Kcal
% Daily Value*
Total Fat 49.91g 77%
Cholesterol 139.25mg 46%
Sodium 79.37mg 3%
Potassium 819.84mg 17%
Total Carbs 95.36g 32%
Sugars 0.01g 0%
Dietary Fiber 15.21g 61%
Protein 35.05g 70%
Iron 8.8mg 49%
Calcium 63.3mg 6%
Amount Per 100 g
Calories 350.09 Kcal (1466 kJ)
Calories from fat 166.19 Kcal
% Daily Value*
Total Fat 18.47g 77%
Cholesterol 51.52mg 46%
Sodium 29.36mg 3%
Potassium 303.3mg 17%
Total Carbs 35.28g 32%
Sugars 0g 0%
Dietary Fiber 5.63g 61%
Protein 12.97g 70%
Iron 3.2mg 49%
Calcium 23.4mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 22.3
    Points
  • 25
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • sugar free,
  • high fiber

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