Harees is a traditional Ramadan dish. Slow-cooked whole wheat with a creamy, pureed chicken texture. 6g fiber, GI 47, keeps you full for 5 hours. Ideal for Suhoor.
Harees is one of the oldest dishes in the Arabian Peninsula — mentioned in 10th-century books. It's popular in the UAE, Kuwait, and Saudi Arabia, especially during Ramadan.
Its nutritional value is unique: whole wheat provides fiber and B vitamins, while slow cooking aids protein digestion and absorption. It's perfect after a workout or for Suhoor.
The Glycemic Index (GI) measures how quickly blood sugar rises after eating, and the Glycemic Load (GL) measures the magnitude of that rise per serving. Both readings together provide a complete picture.
A low GI value (≤55) indicates a gradual rise in blood sugar, making it most suitable for individuals with diabetes or insulin resistance.
Glycemic Load reflects the impact of a full serving. For a lower impact, consider half a serving or pairing this dish with a source of protein and fiber.
Soak the wheat in cold water overnight (8 hours). Drain in the morning.
8 hoursCombine wheat, chicken, water, and spices in a pot. Bring to a boil, then reduce heat and simmer for 45 minutes, stirring occasionally.
45 minutesRemove the chicken, shred it into small pieces with your fingers, and return it to the pot.
5 minutesPuree the mixture with a hand blender (do not use an electric blender) until it becomes a thick, creamy consistency. This step is key.
10 minutesServe the harees hot in a deep dish. Garnish with a sprinkle of cinnamon, a drizzle of warm ghee, and a little sugar if you prefer the Emirati sweet and savory taste.
2 minutesHere are the top six common problems encountered when preparing Chicken Harees, with solutions based on typical Gulf kitchen experiences:
Insufficient cooking time or inadequate soaking. Whole wheat for harees requires overnight soaking in cold water, followed by long simmering (2-3 hours) with constant stirring. If time is limited, use a pressure cooker (45 minutes after reaching full pressure).
The wrong tool was used for pureeing. Traditional harees is mashed with a wooden pestle (mihras) or a large wooden spoon over low heat until it forms a thick, sticky paste. Electric blenders can be used, but they alter the traditional texture.
The chicken was cooked separately and then ground with the harees. The traditional method involves cooking the chicken in the same water as the wheat until fully cooked (internal temperature of 74°C/165°F as per USDA for poultry safety [1]). Then, remove the chicken, debone it, and return it to the pot with the wheat to be pureed together.
Ghee was omitted, or cardamom was not added. Authentic harees is served with a drizzle of local ghee (unhydrogenated) on top before serving, and a sprinkle of ground cardamom and cinnamon. These additions make the difference between a good and an excellent harees.
It was left uncovered, or the heat was kept too high. Harees dries out quickly when cooled. If you need to wait, cover it tightly and keep it on very low heat, or remove it and keep it covered. Then, add a quarter cup of hot water before serving and stir.
The amount of chicken is too high relative to the wheat. A balanced ratio is half a kilogram of chicken per one and a half cups of wheat. If there's too much chicken, increase the wheat and add hot water, or save half the chicken for another meal.
Cooked Harees: Three days in an airtight container after cooling to room temperature.
Soaked Uncooked Wheat: Maximum two days in its soaking water.
Harees: Two months in a freezer-safe container. Thaw overnight in the refrigerator, then reheat with a quarter cup of hot water to restore consistency.
Individual Portions: In small containers for daily reheating.
Soaking Wheat: Overnight before cooking.
Boiling Chicken: Two hours prior, keep in its broth.
Final Cooking: Harees is best served fresh — enjoy hot with fresh butter on top.
On low heat in a pot with a quarter cup of hot water, stirring constantly. Do not leave at room temperature for more than two hours after reheating, according to USDA [2].
Note: Chicken Harees is a classic Gulf-Hijazi dish. The substitutions below are tested methods that maintain the spirit of the dish.
| Original Ingredient | Tested Substitution | Ratio | Flavor Difference |
|---|---|---|---|
| Whole cracked wheat (harees wheat) | Fine bulgur (broken wheat) | Same quantity | Shorter cooking time, similar flavor, slightly smoother texture |
| Chicken breast | Diced local lamb | Same weight | Classic lamb harees, deeper flavor and richer fat content |
| Local ghee | Natural cow's butter | Same quantity | Creamy texture, less distinct Gulf flavor, more neutral |
| Cardamom and cinnamon | Finely ground mastic (musk) | Very small pinch | Distinct Middle Eastern and Hijazi flavor |
| Whole chicken | Half chicken + half red lentils | Half weight each + 1 cup lentils | Complete protein by combining legumes and grains, reduced fat |
Harees is traditionally a dish for hospitality, often prepared in large quantities for family gatherings. The quantities below are relative, with cooking time increasing with quantity.
| Number of Servings | Wheat | Chicken | Water | Cooking Time |
|---|---|---|---|---|
| 2 (Individual x 2) | ½ cup | 250 g | 2.5 cups | 1.5 hours |
| 4 (Standard) | 1.5 cups | ½ kg | 6 cups | 2 hours |
| 8 (Large Family) | 3 cups | 1 kg | 12 cups | 2.5 hours |
| 12 (Hospitality) | 4.5 cups | 1.5 kg | 18 cups | 3 hours in a large pot |
For large hospitality events during Ramadan or special occasions: start cooking three hours before Iftar. Harees improves with longer cooking times over low heat. For make-ahead: cook completely the day before, add ghee and fresh spices just before serving.
The secret to a creamy texture: Do not use an electric blender; it results in a rubbery, strange consistency. A hand blender + patience = perfect results. The wheat releases its starch gradually.
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Cooking and preparation information is based on common Gulf and Hijazi culinary practices. Nutritional values are calculated from USDA databases. Storage durations are based on USDA FoodKeeper recommendations for grain and meat-based foods.
