Recipes · Pakistani · Stews
Haleem
One serving has 455 kcal and 32 g protein, and at least a fifth of a woman's daily need of manganese (111%), copper (89%), zinc (76%), selenium (60%), phosphorus (57%) and riboflavin (55%). Ready in 404 minutes.
- Preparation: 245 min
- Cooking: 159 min
- Makes: 1 serving (532 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: gluten, meat
Ingredients
- 30 g Wheat berries
- 10 g Pigeon peas, dried
- 10 g Lentils, red, dried
- 10 g Split peas, dried
- 100 g Goat meat, raw
- 40 g Onions, raw
- 4 g Ginger, fresh
- 4 g Garlic, raw
- 0.5 g Turmeric
- 1 g Cayenne pepper
- 0.5 g Coriander seeds
- 0.5 g Cumin
- 12 g Vegetable oil
- 1.3 g Salt
- 300 g Water
- 5 g Lemon juice
- 3 g Cilantro, fresh
Method
- Soak the wheat berries, pigeon peas, red lentils and split peas together in water for at least 4 hours, then drain.
- Heat the oil in a heavy pot and fry half the onion until golden-brown; remove half of it for garnish and set aside.
- Add the garlic, ginger, turmeric, cayenne, coriander and cumin to the pot, then add the meat and brown it for 5-6 minutes.
- Add the soaked grains and pulses, the water and salt, bring to a boil, then cover and simmer gently for 2-2.5 hours, stirring occasionally and mashing everything together, until it forms a thick, smooth, porridge-like stew with the meat falling apart.
- Beat vigorously with a whisk or wooden spoon for a few minutes to shred the meat further and make it silky.
- Ladle into bowls, top with the reserved fried onion, a squeeze of lemon juice and cilantro, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 455 kcal | 21% |
| Carbohydrates | 47.7 g | |
| Water | 431 mL | |
| Fiber | 10.1 g | 34% |
| Protein | 32.4 g | 68% |
| Tryptophan | 0.42 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.2 g | |
| Methionine | 0.68 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.93 g | |
| Valine | 1.6 g | |
| Histidine | 0.73 g | |
| Fat | 16 g | |
| Monounsaturated | 4.1 g | |
| Polyunsaturated | 7.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.7 g | |
| Saturated | 2.8 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 57 mg | |
| Calcium | 83.3 mg | 8% |
| Copper | 0.8 mg | 89% |
| Iron | 6.5 mg | 36% |
| Magnesium | 85.2 mg | 27% |
| Manganese | 2 mg | 111% |
| Phosphorus | 396 mg | 57% |
| Potassium | 943 mg | 20% |
| Selenium | 33 µg | 60% |
| Sodium | 607 mg | |
| Zinc | 6 mg | 76% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 6.5 mg | 46% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 96.1 µg | 24% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 31.1 mg | 7% |
| Vitamin A | 32.3 µg | 5% |
| Vitamin C | 8.4 mg | 11% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 12% |
| Vitamin K | 34.7 µg | 39% |
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
4.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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