A mouthwatering blend of meat, lentils, cracked wheat, rice, herbs and spices that create a perfect hearty meal. But is it healthy? Continue reading and find out what a dietitian thinks.
There are some other changes you can make to Haleem so that it can be a delicious, guilt-free and power packed meal.
Is Haleem healthy?
Haleem is a traditional South Asian and Middle Eastern dish. It is similar to a stew with meat, lentils, cracked wheat, rice and, of course, a whole bunch of herbs and spices. It makes for a very hearty and nutrient rich meal – high in energy, protein, fibre and vitamins.
From a dietitian’s perspective, Haleem can definitely be part of a healthy diet, granted you skip that layer of oil that often floats on many South Asian dishes! There are some other changes you can make to Haleem so that it can be a delicious, guilt-free and power packed meal. Check out my Haleem recipe and Vegan Haleem recipe.
Dietitian-approved version & Tips for making Haleem:
I like to cook healthy for my family and I know you’re reading this so you can too. I’ve taken the traditional recipe and made it dietitian-approved so you don’t have to worry about that! For example, many traditional recipes use white rice as one of the main ingredients. The rice helps to develop the consistency, however, I find that barley can do just the same. By substituting rice for barley, you are increasing the amount of soluble fibre, a type of fibre great for heart health.
To cut down on the amount of saturated fat, make sure to use a leaner cut of meat or chicken breast. Trust me, it will still taste amazing and have the same consistency as the traditional version. Haleem is typically made with beef or chicken but you can also make a vegan/vegetarian version by adding vegetables and using lentils as the protein. Check out my Vegan Haleem recipe here.
Instead choose to garnish with sliced ginger, green chili, lemon and fresh coriander. And of course, use less oil/fat when cooking. Simple!
Haleem is traditionally served with naan, a leavened oven-baked flatbread. Naan is basically a fluffy white bread with very little nutritional value. It is high in calories which mostly come from its high carbohydrate and fat content. You will find that only 1/4th of a naan is equal to about 1 serving of carbohydrate or 15 grams. Since naan is typically made with white flour, it is also very low in fibre. Even though naan is not a nutritious food on its own, it can be enjoyed occasionally. Keep in mind that if naan is paired with another carbohydrate rich food like Haleem, then the total amount of carbohydrates for the meal will be high. For example, one bowl (of about 12 oz) of Haleem plus one naan is equivalent to almost 100 grams of carbohydrate, which is well over the recommendation for a meal for most people. Limit to quarter to half of the naan or skip it altogether and opt for a salad instead. This will not only keep the carbohydrate amount in check but also add more fibre to the now balanced meal.
Another important thing to keep in mind is to avoid garnishes like deep fried onions and extra oil/ghee. Instead choose to garnish with sliced ginger, green chili, lemon and fresh coriander. And of course, use less oil/fat when cooking. Simple!
Haleem is one of those dishes that requires a bit of time to make. Pre-made Haleem mixes available in the market do make the cooking process easier. However, I like to avoid processed foods as much as possible because of any additives and prefer to make Haleem the traditional way.