Cracked wheat and red lentils simmered with mixed vegetables and warm Gulf spices until creamy. A plant-based take on the classic suhoor porridge.
Vegetable harees is a family solution for anyone fasting without meat, or anyone looking for a lighter suhoor with plant-based nourishment. The lentils provide the protein and the wheat provides the slow energy.
The dish works as the 'plant-based suhoor' during Ramadan, and many families prepare it on the 27th night for its merit. The scent of cumin and cinnamon still fills the house.
In a large pot, place the drained wheat and lentils with the onion, cumin, and about a liter of stock. Bring to a boil and leave for 40 minutes on low heat.
Add the carrot, zucchini, potato, and mushrooms. Continue cooking for 30 minutes until the vegetables are tender and the wheat breaks down.
Add the turmeric, ginger, black pepper, and salt. Stir and cook for another 10 minutes until the texture turns creamy.
Melt the vegetable ghee and pour half of it over the top, then stir. Cover for 5 minutes so the flavors soak in.
Pour the harees into a plate and garnish with the remaining ghee and parsley. Serve hot with bread.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Vegetable Harees, and how to fix them:
Continue cooking uncovered for 15 minutes. The wheat absorbs the stock slowly.
Soak them for 4 hours before cooking and add them with the wheat from the start.
Double the cumin and add a spoonful of tomato paste.
Cut them larger and add them only at the final stage.
Three days. Reheat with a spoonful of water.
Two months without the mushrooms. Add the mushrooms when serving.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| red lentils | yellow lentils | 1:1 | A faster-cooking version. |
| vegetable ghee | olive oil | 1:1 | Lighter and less flavorful. |
| mushrooms | chopped eggplant | 1:1 | A different earthy flavor. |
| Ingredient | 4 people | 8 people | 12 people |
|---|---|---|---|
| Wheat | 300 g | 600 g | 900 g |
| Lentils | 100 g | 200 g | 300 g |
| Mixed vegetables | 400 g | 800 g | 1200 g |
| Broth | 1.5 L | 3 L | 4.5 L |
Soak the lentils separately for two hours because they cook faster than the wheat. Vegetable ghee gives a rich flavor for those who do not use local ghee. The mushrooms add a 'meaty' bite that is often welcome.
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