March 18, 2023 Sandra Muhammad

7 Healthy and Easy Ramadan Recipes from Around the World: Nutritious and Delicious Meals for Breaking the Fast

Ramadan is a month of spiritual reflection and fasting for millions of Muslims around the world which starts next week. After a long day of abstaining from food and drink, it's important to break the fast with a nutritious and satisfying meal. Here are 7 healthy and easy Iftar recipes from around the world for Ramadan:

Harira Soup from Morocco:

Harira is a traditional Moroccan soup made with tomatoes, lentils, chickpeas, and spices. It's a hearty and flavorful dish that's perfect for breaking the fast.

Ingredients:

1 onion, chopped
2 cloves garlic, minced
2 tablespoons olive oil
1 can diced tomatoes
1/2 cup dried lentils
1 can chickpeas, drained and rinsed
4 cups vegetable broth
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground turmeric
Salt and pepper to taste
Fresh cilantro, for garnish
Lemon wedges, for serving

Instructions:

In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.

Add the tomatoes, lentils, chickpeas, and vegetable broth, and stir to combine.

Add the cinnamon, ginger, turmeric, salt, and pepper, and bring to a boil.

Reduce the heat to low and simmer for 30-40 minutes, until the lentils are tender.

Serve hot with fresh cilantro and lemon wedges.

Lentil Kofta from Egypt:

Kofta is a popular Middle Eastern dish made with ground meat or vegetables. This vegetarian version uses lentils and is a delicious and healthy option for iftar.

Ingredients:

1 cup cooked lentils
1 onion, chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 cup breadcrumbs
Salt and pepper to taste
2 tablespoons olive oil

Instructions:

In a large bowl, mash the cooked lentils with a fork or potato masher.

Add the onion, garlic, cumin, coriander, paprika, cayenne pepper, breadcrumbs, salt, and pepper, and stir to combine.

Form the mixture into small balls or patties.

In a large skillet, heat the olive oil over medium heat. Add the lentil kofta and cook until browned on all sides, about 5-7 minutes.

Serve hot with a side of yogurt sauce or hummus.

Chickpea Salad from Lebanon:

This simple and refreshing salad is a popular dish in Lebanon and is perfect for a light iftar meal.

Ingredients:

2 cups cooked chickpeas
1 cucumber, chopped
1 tomato, chopped
1/4 cup chopped parsley
1/4 cup chopped mint
Juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste

Instructions:

In a large bowl, combine the chickpeas, cucumber, tomato, parsley, and mint.

Add the lemon juice, olive oil, salt, and pepper, and stir to combine.

Chill in the refrigerator for at least 30 minutes before serving.

Tabbouleh from Syria:

Tabbouleh is a traditional Syrian salad made with bulgur wheat, parsley, mint, and tomatoes. It's a refreshing and nutritious dish that's perfect for breaking the fast.

Ingredients:

1 cup bulgur wheat
2 cups chopped parsley
1/2 cup chopped mint
1 tomato, chopped
1/4 cup chopped onion
Juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste

Instructions:

In a large bowl, soak the bulgur wheat in cold water for 30 minutes.

Drain the bulgur wheat and squeeze out any excess water.

Add the parsley, mint, tomato, and onion, and stir to combine.

Add the lemon juice, olive oil, salt, and pepper, and stir to combine.

Chill in the refrigerator for at least 30 minutes before serving.

Biryani from India:

Biryani is a fragrant and flavorful rice dish that's popular in India and the surrounding regions.

Ingredients:

2 cups basmati rice
2 tablespoons ghee or vegetable oil
1 onion, sliced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne pepper
1 can chickpeas, drained and rinsed
1 cup mixed vegetables (such as carrots, peas, and bell peppers)
Salt and pepper to taste
Fresh cilantro, for garnish

Instructions:

Rinse the rice in cold water until the water runs clear.

In a large pot, heat the ghee or vegetable oil over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.

Add the cumin, coriander, turmeric, and cayenne pepper, and stir to combine.

Add the rice and stir to coat with the spices.

Add 4 cups of water and bring to a boil.

Reduce the heat to low, cover the pot, and simmer for 15-20 minutes, until the rice is cooked and the water has been absorbed.

In a separate skillet, heat a tablespoon of ghee or vegetable oil over medium heat. Add the chickpeas and mixed vegetables, and cook until tender, about 10 minutes.

Season with salt and pepper to taste.

Serve the rice topped with the chickpea and vegetable mixture, and garnish with fresh cilantro.

Stuffed Grape Leaves from Greece:

Stuffed grape leaves, or dolmades, are a delicious and healthy appetizer that's popular in Greece and the surrounding regions.

Ingredients:

1 jar of grape leaves
1 cup cooked rice
1/2 cup chopped parsley
1/4 cup chopped dill
1/4 cup chopped mint
Juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste

Instructions:

Rinse the grape leaves in cold water and pat dry.
In a large bowl, combine the cooked rice, parsley, dill, mint, lemon juice, olive oil, salt, and pepper.

Take a grape leaf and place a spoonful of the rice mixture in the center.
Fold the sides of the grape leaf over the rice mixture, then roll up from the bottom to the top.

Repeat with the remaining grape leaves and rice mixture.
Place the stuffed grape leaves in a large pot, seam side down.
Cover with water and bring to a boil.

Reduce the heat to low, cover the pot, and simmer for 30-40 minutes, until the grape leaves are tender and the filling is cooked through.
Serve hot or cold, garnished with lemon wedges and a side of yogurt sauce.

Lentil and Vegetable Curry from Pakistan:

This hearty and flavorful curry is packed with protein and vegetables, making it a nutritious option for iftar.
Ingredients:

1 onion, chopped
2 cloves garlic, minced
2 tablespoons vegetable oil
1 tablespoon curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper
1 can diced tomatoes
1 cup mixed vegetables (such as carrots, potatoes, and peas)
1 cup cooked lentils
Salt and pepper to taste
Fresh cilantro, for garnish
Cooked rice, for serving

Instructions:

In a large skillet, heat the vegetable oil over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.

Add the curry powder, cumin, coriander, paprika, and cayenne pepper, and stir to combine.

Add the diced tomatoes, mixed vegetables, and lentils, and stir to combine.

Bring to a simmer and cook for 10-15 minutes, stirring occasionally, until the vegetables are tender and the sauce has thickened.

Season with salt and pepper to taste.

Serve hot with cooked rice and garnished with fresh cilantro.

In conclusion, these 7 healthy and easy iftar recipes from around the world are perfect for breaking the fast during Ramadan. Each dish is packed with nutritious ingredients and flavorful spices, making them a delicious and satisfying way to end the day of fasting.