Healthy Jareesh Soup Recipe

 

     Ramadan meals should be planned wisely and carefully. The balance to achieve maximum nutrition and sustainability for our bodies should be the target when planning Iftar meals. Iftar and Sohoor meals are at the apex of goodness when they are healthy, light and filling yet releasing the energy in a way that sustains the body and mind during the fasting hours that follow. This means that you should incorporate foods with a low glycemic index to regulate and sustain the blood sugar. A common mistake many make during Ramadan is binging on empty calorie food; therefore struggling the next day of fasting exhibiting signs of irritability, tiredness and sometimes shaking. Jareesh is commonly used in the Arabian Gulf Region. It is a tiny and mighty crushed wheat; a whole grain that holds most of its nutrients. As in bulgur, jareesh shares the same nutritional values. It is low in calories and helps in weight loss as it maintains the sense of being full for a longer period of time compared to other foods. In addition, it has a low glycemic index which helps regulate blood sugar, and is high in fibre which improves the digestive system, not to mention its richness in iron and magnesium. 

 

     Jareesh soup also incorporates cabbage which is rich in magnesium, calcium, Vitamin C, B6, A, K and E and is a high source of dietary fibre, in addition to the carrots which is rich in vitamins B8, A, K and C. 

 

 

Ingredients: 

Servings: 8

For the stock: 

  • 2 kilograms lamb bones 
  • 1 onion, whole 
  • 2 bay leaf 
  • 15 peppercorns 
  • 3 liters water 
  • 2 tablespoons salt 

 

For the soup: 

  • 3 tablespoons olive oil 
  • 4 carrots, chopped small 
  • 1 onion, chopped fine 
  • 2 celery stalks, chopped 
  • 500 grams potato, cubed 1" 
  • 500 grams cabbage, cut in 2" squares 
  • 2 ½ liters lamb stock 
  • 1/2 cup jareesh 
  • 2 teaspoons Himalayan salt 
  • Parsley 

 

1. Place the bones with water in a pot and bring to a boil skimming the impurities that rise to the surface (foam). Add the onion, bay leaf, salt and pepper and boil covered for 1 hour. Run the stock through a sieve, then place in the fridge for several hours to skim the fat easily. 

 

2. Remove and discard the surfaced fat of the stock when solidified. 

 
 

 

3. Put the olive oil in a pot with the onions, carrots and celery and sauté for a few minutes. 

 

4. Add the prepared stock which should make 2.5 liters to the vegetables along with the bay leaf. (If the stock from the bones is less just top up with water). 

 

5. Add the cubed potatoes, cabbage and jareesh and let boil for 15 minutes or until the jareesh is soft. Adjust the salt. 

 
 

 

6. Serve with cooked lamb (you can boil small cubes with bones or alone) and garnish with chopped parsley. 

 
 

 

Tips:

  • You could add any variety of vegetables to the soup. 
  • You can replace the lamb stock with chicken stock, and, in both cases, use bouillon cubes if a fresh stock is hard to achieve. 
  • For a vegetarian soup use a vegetable bouillon following same steps. 

 

Per Serving : 170 Calories; 6g Fat (31.9% calories from fat); 4g Protein; 23g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 4452mg Sodium.