All the slow-cooked comfort of Hyderabadi haleem — broken wheat, lentils and tender chicken — made with far less ghee and finished with mint, lemon and crisp onions.
- Energy
- 421 kcal
- Protein
- 33 g
- Carbs
- 44 g
- Fat
- 12 g
Great for: Fast bowler, All-rounder, Gym & strength, Footballer
Why it works
Haleem combines a cereal, pulses and meat, so one bowl gives about 30 g protein along with carbohydrate for refuelling. Because it is rich and slow to digest, it suits the evening recovery meal or a rest-day dinner rather than the hours before batting or bowling, which is how match-day guidance treats heavier dishes.
When: Evening recovery meal after the match, a rest-day dinner, or at iftar after the first dates and water.
Ingredients
- 160 g Broken wheat (dalia), soaked 2 hours
- 40 g Chana dal, soaked
- 40 g Moong dal, soaked
- 400 g Boneless chicken breast
- 150 g (2 medium) Onions, thinly sliced
- 100 g Curd
- 10 g (2 tsp) Wood-pressed groundnut oil Panjeri House
- 20 g (4 tsp) Desi cow ghee (to finish) Panjeri House
- to taste Ginger-garlic paste, green chillies, garam masala, turmeric, salt
- to serve Mint, coriander, lemon wedges
Method
- Pressure-cook broken wheat, chana dal and moong dal with turmeric and 5 cups water for 6–7 whistles until very soft.
- Separately pressure-cook chicken with curd, ginger-garlic paste, green chillies, garam masala and salt for 3 whistles. Shred the chicken.
- In a heavy pan, brown half the onions in the groundnut oil (no deep-frying). Keep the rest raw for garnish or sauté lightly.
- Add the grains, dals and shredded chicken with its liquid. Mash and stir on low heat for 15–20 minutes until thick and stretchy, adding hot water as needed.
- Finish each bowl with 1 tsp ghee, browned onions, mint, coriander and a squeeze of lemon.
Coach’s tips
- A wooden masher or hand blender gives the classic smooth texture without hours of stirring.
- Freezes well in single portions for post-match dinners during a tournament week.
- Mutton version: use 400 g lean boneless mutton and cook it longer; it will be higher in fat.
- Avoid it in the 3–4 hours before you bat or bowl; save it for after play.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.