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Soaking
Wash and soak the broken wheat or dalia for half an hour. Trim the beef (boneless) of any excess fat.
Peef Haleem
Peef Haleem has 374.3 calories per serving (1 Medium Cup) — that's 180.4 calories per 100g. It provides 29.5g protein, 28.4g carbs, and 15.9g fat. With a low glycemic index (GI: 30), this recipe is suitable for diabetes management, muscle gain, PCOS. The 5.4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Peef Haleem in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories374.3 kcal
- Carbs28.4 g (113.7 kcal)
- Protein29.5 g (117.8 kcal)
- Fats15.9 g (142.8 kcal)
Nutrition Label
Peef Haleem
- Serving Size1 Medium Cup (200 g)
- Calories374.3 kcal
- Carbs28.4 g
- Fiber5.4 g
- Sugar1.2 g
- Protein29.5 g
- Fat15.9 g
- Saturated fat7.1 g
- Mono unsaturated fat6.4 g
- Poly unsaturated fat1.5 g
- Cholesterol69.0 mg
- Sodium306.6 mg
Nutrition per 100g
- Calories180.4 kcal
- Carbs13.7 g
- Fiber2.6 g
- Sugar0.6 g
- Protein14.2 g
- Fat7.6 g
- Cholesterol33.3 mg
- Sodium147.7 mg
1 serving = 207.5g
Cooking time: 120 minutes
Serves: 19 persons
Ingredients
Ghee clarified butter
50 Milliliter
Bulgur wheat
500 Grams
Bengal gram dal
5 Table Spoon
Black gram dal
5 Table Spoon
Green gram dal
5 Table Spoon
Lenti dal
5 Table Spoon
Chillies green - all varieties
30 Grams
Coriander leaves
50 Grams
Mint leaves
50 Grams
Onion big
200 Grams
Pepper, black
1 Tea Spoon
Turmeric powder
2 Tea Spoon
Cashew nut
50 Grams
Beef shoulder
1000 Grams
Beef round (leg)
1000 Grams
Salt
1 Table Spoon
Water
500 Milliliter
Curd
150 Milliliter
Ginger garlic paste
2 Table Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Table Spoon
Cinnamon
2 Grams
Cubeb pepper
1 Tea Spoon
Instructions
1
2
Pressure cook the beef
Add the beef to a pressure cooker with about 1 cup water and put it over medium flame.To the beef, add 1/2 tbsp of ginger and garlic paste, half a tsp of salt, red chilli powder, half a tsp of garam masala powder, and a pinch of turmeric powder. Pressure cook the mixture for 8-10 mins and simmer for another 15-20 mins. Shred and keep aside. Fry the onion until golden brown and set aside.
3
Boil the dals
Boil the broken wheat along with urad, chana dal, toor dal, and yellow moong daal with a tbsp of ginger-garlic paste, turmeric, 2-3 green chillies, and peppercorns, cubeb pepper(kabab chini)in 8 cups of water until it's cooked completely and the water is absorbed. Blend this mix for a few seconds.
4
Frying
Fry the onion until golden brown and set aside.
5
Cook the shredded lamb with whole spice
Heat the oil in another container, add whole spices including cinnamon stick, cooked and shredded beef, remaining green chillies, half a cup fresh coriander and saute for 2-3 minutes. Add curd and saute for another 10-15 minutes. Add three cups of water and bring to a boil.
6
Simmer it
To this, add the blended dalia and dal mixture and mix well while adding a little ghee as you go. Let it simmer and cook slowly for at least half an hour.
7
Serve it
Serve hot garnished with fried onions , mint leaves, cashew nuts, lemon wedges, and the remaining fresh coriander.
Also Known As
Glycemic Index
30 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Peef Haleem | Mattan Haleem | Mutton haleem | Chicken haleem |
|---|---|---|---|---|
| Calories | 374.3 kcal | 363.2 kcal | 363.2 kcal | 462.2 kcal |
| Carbs | 28.4 g | 28.4 g | 28.4 g | 28.7 g |
| Protein | 29.5 g | 29 g | 29 g | 32.3 g |
| Fat | 15.9 g | 14.8 g | 14.8 g | 24.3 g |
| Fiber | 5.4 g | 5.4 g | 5.4 g | 5.4 g |
| Sugar | 1.2 g | 1.2 g | 1.2 g | 1.5 g |
| Sodium | 306.6 mg | 306.6 mg | 306.6 mg | 800.7 mg |
| Cholesterol | 69 mg | 90.5 mg | 90.5 mg | 115.8 mg |
Health Goals Suitability
Weight Loss
At 374.3 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 5.4g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (29.5g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 29.5g per serving — ideal for muscle repair and growth. The dairy protein includes casein and whey, both beneficial for muscle synthesis. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — saturated fat (7.1g) and cholesterol (69mg) are on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (30) with 5.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (29.5g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~207.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Medium Cup (~207.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~207.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Reduce calories
Reduce serving size by 25% to save ~93.6 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Peef Haleem stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (748.6-1122.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Peef Haleem contains 374.3 kcal (29.5g protein, 28.4g carbs, 15.9g fat). That's 180.4 kcal per 100g. You can track exact portions in the Hint app.
At 374.3 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 5.4g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (29.5g) helps prevent blood sugar spikes. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Peef Haleem provides 29.5g protein per serving, making it a good protein source for muscle building and satiety.
Peef Haleem at 374.3 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Peef Haleem already has good protein (29.5g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (30) with 5.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
