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Free for a limited timeHealthy Chicken Harees: A Light Gulf Classic
Harees is one of the best-known Gulf dishes, and it's healthy at heart: whole wheat and meat or chicken. The only tweak: less ghee and lean chicken breast.
Great nutrition
- Whole wheat is high in fibre
- Protein from chicken
- Keeps you full for hours
Chicken Harees
Ingredients
- 2 cups harees wheat, soaked overnight
- 500 g chicken breast
- 8 cups water
- Salt and cardamom
- Cinnamon to garnish
- 1 tsp ghee
Method
- Simmer chicken, wheat, water and cardamom.
- Cook on low for 2 hours, stirring.
- Beat with a hand blender until smooth.
- Serve with a little ghee and cinnamon.
Tip
A pressure cooker cuts the time from 2 hours to 45 minutes.
Harees vs jareesh
Harees is made from whole hulled wheat beaten smooth like porridge; jareesh uses cracked wheat and keeps some texture. Both are high in fibre, but harees is smoother and gentler after fasting.
Tips for smooth harees without much ghee
- Soak the wheat overnight so it cooks faster
- Simmer gently, stirring every 15 minutes
- Use a hand blender instead of beating by spoon
- Add just a teaspoon of ghee on top for flavour, not in the pot
When is harees eaten?
Harees is a staple of Ramadan and Eid in the Gulf, served at iftar or dinner. Filling and moderate in calories, it works as a full meal with a salad.
Frequently asked questions
Is harees healthy?
Yes — whole wheat brings fibre and chicken brings protein. Ghee and any added sugar raise the calories, so keep them light.
How many calories in a bowl of harees?
Our version is about 340 kcal per serving; traditional harees with ghee can top 500.
Can I make it in a pressure cooker?
Yes — it cuts cooking time from 2 hours to about 45 minutes.
Is it suitable for diabetics?
Whole wheat is better than refined, but portion size matters. Ask your doctor about the right amount for you.
⚠️ For general education only. If you have a health condition or allergy, consult your doctor.