Harees
Emirati Cuisine • Dubai
About Harees
Wheat and meat porridge often served for Ramadan and family meals.
How to Make Harees (Traditional & Healthy Version)
Harees is a beloved Emirati classic, deeply rooted in the culinary traditions of Dubai. This wholesome, comforting dish is especially popular during the holy month of Ramadan, when it graces iftar and suhoor tables across the city, from family homes to acclaimed hotel restaurants and vibrant beach clubs. Made with a simple blend of cracked wheat (harees) and lean meat, Harees showcases the Dubai approach to nourishing, soulful food—a dish that brings together people of all backgrounds to celebrate local flavors in every spoonful. Harees stands out with its creamy, porridge-like texture and delicate seasoning, making it a versatile part of the Emirati dining experience. Its subtle taste and satisfying consistency make it a perfect choice for business lunches, Levantine mezze spreads, or as a filling start to the day. This healthy version of Harees captures the authenticity of Dubai's culinary heritage while remaining mindful of macros, ideal for anyone tracking calories or seeking a balanced, halal-friendly meal. With just 145 calories per serving, it’s a nutritious comfort food that honors the spirit of Dubai hospitality.
Ingredients(for 1 medium bowl (approx. 250g) suitable for Dubai iftar or lunch)
- 1/2 cup Cracked wheat (Harees wheat) (soaked for 2 hours)
- 100g Lean boneless chicken breast (traditionally lamb or chicken)
- 3 cups Water (filtered)
- 1/2 tsp Sea salt (to taste)
- 1/4 tsp Ground cinnamon (for garnish; optional) - optional
- 1 tsp Olive oil (for drizzling) - optional
- 1/4 tsp Black pepper (freshly ground)
- 1/4 tsp Cardamom powder (optional, for aroma) - optional
- 1 tbsp Chopped coriander (for garnish) - optional
Instructions
- 1
Soak the cracked wheat in water for at least 2 hours, then drain.
5 minutes
Soaking softens the wheat for a creamier texture.
- 2
In a large pot, add chicken breast and 3 cups of water. Bring to a gentle boil, skimming any foam.
5 minutes
Use lean meat for a lighter, healthier Harees.
- 3
Add soaked wheat, reduce heat, and simmer uncovered. Stir occasionally to prevent sticking.
5 minutes
Stirring ensures an even, smooth consistency.
- 4
Once the chicken is cooked through, remove and shred finely. Return the shredded chicken to the pot.
2 minutes
Shred chicken for an even protein distribution.
Why This Dish is Healthy
This Harees recipe is a healthy choice due to its simple ingredient list, low calorie count, and high protein content. It uses lean chicken instead of higher-fat meats and limits oil to keep saturated fats minimal. The slow-cooked wheat offers fiber and micronutrients, supporting heart health and blood sugar control. Ideal for anyone seeking a wholesome, traditional Dubai dish that fits modern wellness goals.
Harees is rich in complex carbohydrates from cracked wheat, providing sustained energy and dietary fiber for digestive health. The lean chicken adds high-quality protein, supporting muscle maintenance and repair. With minimal fat and no added sugars, this dish is low in calories yet filling. It also supplies B vitamins, magnesium, and iron from the wheat, making it a nutrient-dense meal for those following a balanced diet.
Pro Tips
- 💡Tip 1: Use a wooden spoon for smoother mashing.
- 💡Tip 2: Make Harees ahead of time; flavors deepen overnight.
- 💡Tip 3: Add a pinch of saffron for special occasions.
Storage & Serving
Store cooled Harees in an airtight container in the refrigerator for up to 3 days. Reheat gently with a splash of water to restore creamy texture.
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 DubaiCalorie priority food for Dubai dining, UAE portions and local lifestyle tracking.
