Recipes · Qatari · Porridge
Harees
One serving has 450 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (127%), manganese (112%), niacin (79%), pyridoxine (64%), phosphorus (60%) and zinc (47%). Ready in 375 minutes.
- Preparation: 255 min
- Cooking: 120 min
- Makes: 1 serving (463 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, gluten, poultry
Ingredients
- 50 g Wheat berries
- 150 g Chicken thighs, boneless, skinless, raw
- 250 g Water
- 12 g Ghee
- 1.2 g Salt
Method
- Rinse the wheat berries well, then soak them in plenty of water for at least 4 hours (or overnight).
- Drain the wheat and put it in a pot with the chicken thighs, the water and the salt. Bring to a boil, skim off any foam, then cover and simmer on low heat for about 2 hours, topping up with a little water if it looks dry, until the wheat is completely soft and starting to fall apart.
- Lift out the chicken, shred it with two forks, and set it aside.
- Return the shredded chicken to the pot and beat the mixture hard with a wooden spoon or hand mixer for 10-15 minutes, until it turns into a smooth, thick, uniform porridge with no visible grains.
- Spoon the harees into a bowl, make a small well in the middle, and pour the melted ghee into it.
- Serve hot, mixing the ghee through at the table.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 450 kcal | 21% |
| Carbohydrates | 35.6 g | |
| Water | 371 mL | |
| Fiber | 6.1 g | 21% |
| Protein | 35.8 g | 75% |
| Tryptophan | 0.41 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3 g | |
| Methionine | 0.94 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 18.9 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 9.2 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 172 mg | |
| Calcium | 33.3 mg | 3% |
| Copper | 0.34 mg | 38% |
| Iron | 2.8 mg | 16% |
| Magnesium | 100 mg | 32% |
| Manganese | 2 mg | 112% |
| Phosphorus | 422 mg | 60% |
| Potassium | 545 mg | 12% |
| Selenium | 69.7 µg | 127% |
| Sodium | 619 mg | |
| Zinc | 3.7 mg | 47% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 11.1 mg | 79% |
| Pantothenic acid (vitamin B5) | 0.48 mg | 10% |
| Pyridoxine (vitamin B6) | 0.83 mg | 64% |
| Folate (vitamin B9) | 25 µg | 6% |
| Cobalamin (vitamin B12) | 0.92 µg | 38% |
| Choline | 98.7 mg | 23% |
| Vitamin A | 111 µg | 16% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 6.3 µg | 7% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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