Harees
Qatari Cuisine • Qatar
About Harees
Wheat and meat porridge common during Ramadan and family meals.
How to Make Harees (Traditional & Healthy Version)
Harees is a beloved Qatari dish that has stood the test of time, cherished for its comforting texture and wholesome ingredients. Originating from the heart of Qatar, Harees is a slow-cooked porridge featuring cracked wheat and tender meat, making it a staple during Ramadan for iftar and suhoor. Its mild, creamy consistency brings families together around communal bowls, especially during special occasions and gatherings. In Doha, Harees finds its place not only at home but also among healthy cafes and renowned restaurants, where it’s served alongside classics like machboos, Arabic coffee, and dates. This healthy Harees recipe offers you an authentic taste of Qatari heritage while being mindful of modern dietary needs. The dish is rich, satisfying, and gentle on the stomach—ideal for breaking the fast or enjoying a nutritious meal any time of day. It’s also popular among Qatar’s diverse expat communities, who appreciate its nourishing simplicity and adaptability. Whether you’re looking to explore traditional Qatari cuisine or searching for an easily digestible, high-protein meal, Harees is a delightful choice that brings the warmth of Qatari hospitality to your table.
Ingredients(for 1 medium bowl (approx. 250g))
- 1/2 cup Cracked wheat (harees) (soaked for 2 hours)
- 100g Lean chicken breast (skinless, boneless)
- 2 cups Low-sodium chicken broth
- 1 small Onion (finely chopped)
- 1 tsp Olive oil
- 1/4 tsp Ground cinnamon
- 1/4 tsp Ground cardamom
- 1/4 tsp Salt (or to taste)
- 1/8 tsp Black pepper (freshly ground)
- 1 tbsp Chopped parsley (for garnish) - optional
Instructions
- 1
Rinse and soak the cracked wheat in cold water for at least 2 hours to soften.
5 minutes
Soaking reduces cooking time and improves digestibility.
- 2
In a pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent.
3 minutes
Cook onions slowly to enhance sweetness.
- 3
Add the chicken breast to the pot and lightly brown on all sides.
2 minutes
Use lean chicken for lower fat content.
- 4
Pour in the chicken broth. Bring to a gentle boil, then add the soaked, drained cracked wheat.
2 minutes
Use low-sodium broth for a healthier option.
Why This Dish is Healthy
This Qatari Harees recipe is crafted with health in mind—using lean protein, minimal oil, and whole grains. It’s free from heavy cream or butter, focusing instead on nutrient-dense, low-calorie ingredients. Its high protein and fiber content help you feel full longer, while gentle seasonings keep sodium in check. Perfect for anyone seeking a nutritious, satisfying meal rooted in Qatari tradition.
Harees is an excellent source of lean protein and complex carbohydrates, ideal for sustained energy and muscle maintenance. Cracked wheat provides dietary fiber, B vitamins, and essential minerals like magnesium and iron. Using lean chicken keeps the saturated fat low, while olive oil contributes heart-healthy unsaturated fats. This balanced macro profile supports satiety and stable blood sugar, making it a smart choice for those tracking calories and macros.
Pro Tips
- 💡Tip 1: Soak cracked wheat well in advance for the best texture.
- 💡Tip 2: Use a hand blender for extra-smooth Harees if desired.
- 💡Tip 3: Garnish with fresh parsley or drizzle with a little olive oil for flavor and visual appeal.
Storage & Serving
Store leftover Harees in an airtight container in the refrigerator for up to 3 days. Reheat gently with a splash of broth or water to restore creamy texture before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 145.0 kcal |
| Protein | 10.0 g |
| Carbohydrates | 18.0 g |
| Total Fat | 4.0 g |
| Fiber | 2.0 g |
Cultural Notes
Harees is a QatarCalorie priority food for Qatari, restaurant, Ramadan or expat cuisine tracking in Qatar.
