13 Traditional Ramadan dishes with instructions, ingredients, calories and nutritional value | 20 Ramadan Recipes.
What foods are eaten during Ramadan?
What is the best menu for iftar?
During Ramadan, Muslims fast from sunrise to sunset, and it is customary to break the fast with a meal called iftar.
Here are 13 traditional Ramadan dishes with instructions, ingredients, calories, and nutritional value:
1 - Dates:
Dates are a staple food during Ramadan and are often the first food consumed to break the fast.
They are a good source of fiber, potassium, and vitamins.
A serving of 100g of dates contains 282 calories.
Ingredients:
Dates
Instructions:
Simply rinse the dates and serve.
2 - Harisa:
Harisa is a traditional soup that is often consumed during iftar.
It is made with a variety of vegetables, meat, and spices, and is a good source of protein, fiber, and vitamins.
A serving of 1 cup of harira contains 157 calories.
Ingredients:
- 1 onion, chopped.
- 2 garlic cloves, minced.
- 1/2 cup of lentils.
- 1/2 cup of chickpeas.
- 1/2 cup of diced tomatoes.
- 1/2 cup of chopped carrots.
- 1/2 cup of chopped celery.
- 1/2 tsp. of ground ginger.
- 1/2 tsp. of ground cumin.
- 1/2 tsp. of paprika.
- Salt and pepper, to taste.
- 6 cups of water.
- 1/2 cup of chopped fresh cilantro
Instructions:
- In a large pot, sauté the onion and garlic until tender.
- Add the lentils, chickpeas, tomatoes, carrots, celery, ginger, cumin, paprika, salt, and pepper.
- Add the water and bring to a boil.
- Reduce heat and let simmer for about 30 minutes, until the vegetables are tender.
- Stir in the cilantro and serve hot.
3 - Samosas:
Samosas are a popular Ramadan snack that is commonly filled with spiced potatoes and peas.
They are deep-fried and are a good source of carbohydrates and protein.
A serving of 1 samosa contains 129 calories.
Ingredients:
- 1 cup of mashed potatoes.
- 1/2 cup of green peas.
- 1 tsp. of ground cumin.
- 1 tsp. of ground coriander.
- 1/2 tsp. of garam masala.
- Salt, to taste.
- Samosa wrappers.
- Oil for frying
Instructions:
- In a bowl, mix together the mashed potatoes, green peas, cumin, coriander, garam masala, and salt.
- Place a tablespoon of the filling onto each samosa wrapper and fold into triangles.
- Heat oil in a deep fryer or a large pot.
- Fry the samosas until golden brown and crispy.
- Serve hot with chutney or ketchup.
4 - Fattoush Salad:
Fattoush salad is a Middle Eastern salad made with fresh vegetables and crispy pita bread.
It is a good source of fiber, vitamins, and minerals.
A serving of 1 cup of fattoush salad contains 86 calories.
Ingredients:
- 1 cup of chopped romaine lettuce.
- 1/2 cup of chopped tomatoes.
- 1/2 cup of chopped cucumber.
- 1/2 cup of chopped green bell pepper.
- 1/2 cup of chopped red onion.
- 1/2 cup of chopped parsley.
- 1/4 cup of chopped mint
5 - Kebabs:
Kebabs are a popular Ramadan main dish that can be made with beef, chicken, or lamb.
They are usually marinated in spices and grilled or baked.
A serving of 1 beef kebab (100g) contains around 180 calories.
Ingredients:
- 500g beef, cubed.
- 2 tbsp. of yogurt.
- 2 tbsp. of tomato paste.
- 2 tbsp. of olive oil.
- 1 tsp. of paprika.
- 1 tsp. of cumin.
- 1 tsp. of garlic powder.
- Salt and pepper, to taste.
- Skewers
Instructions:
- In a large bowl, mix together the yogurt, tomato paste, olive oil, paprika, cumin, garlic powder, salt, and pepper.
- Add the beef cubes to the marinade and mix well.
- Cover the bowl and refrigerate for at least 1 hour.
- Preheat the grill or oven to medium-high heat.
- Thread the beef cubes onto skewers and grill or bake until cooked through, about 10-15 minutes.
- Serve hot with a side of rice or salad.
6 - Shakshuka:
Shakshuka is a Middle Eastern breakfast dish that can also be eaten for iftar.
It is made with poached eggs in a spicy tomato sauce and is a good source of protein, fiber, and vitamins.
A serving of 1 cup of shakshuka contains around 200 calories.
Ingredients:
- 1 onion, chopped.
- 2 garlic cloves, minced.
- 1 red bell pepper, chopped.
- 1 can of diced tomatoes.
- 1 tsp. of paprika.
- 1 tsp. of cumin.
- Salt and pepper, to taste.
- 4 eggs.
- Chopped parsley, for garnish
Instructions:
- In a large skillet, sauté the onion, garlic, and bell pepper until tender.
- Add the diced tomatoes, paprika, cumin, salt, and pepper.
- Simmer the sauce for about 10-15 minutes, until thickened.
- Use a spoon to make 4 wells in the sauce.
- Crack an egg into each well.
- Cover the skillet and cook until the eggs are set, about 5-10 minutes.
- Garnish with chopped parsley and serve hot with bread or pita.
7 - Koshari:
Koshari is a popular Egyptian street food that is made with rice, lentils, pasta, and a spicy tomato sauce.
It is a good source of protein, fiber, and carbohydrates.
A serving of 1 cup of koshari contains around 350 calories.
Ingredients:
- 1 cup of rice.
- 1 cup of lentils.
- 1 cup of small pasta (macaroni or fusilli).
- 1 can of diced tomatoes.
- 2 garlic cloves, minced.
- 1 tsp. of cumin.
- 1 tsp. of paprika.
- Salt and pepper, to taste.
- Olive oil, for frying
Instructions:
- Cook the rice and lentils separately according to package instructions.
- Cook the pasta separately in a pot of salted water until al dente.
- In a large skillet, sauté the garlic, cumin, and paprika in olive oil until fragrant.
- Add the diced tomatoes, salt, and pepper.
- Simmer the sauce for about 10-15 minutes, until thickened.
- Mix together the rice, lentils, and pasta in a large bowl.
- Pour the sauce over the mixture and stir to combine.
- Serve hot with fried onions and a side of salad.
8 - Harees:
Harees is a savory porridge that is commonly eaten during Ramadan in the Middle East.
It is made with cracked wheat and meat and is a good source of protein and fiber.
A serving of 1 cup of harees contains around 250 calories.
Ingredients:
- 1 cup of cracked wheat (burghul).
- 500g of beef or lamb, cubed.
- 1 onion, chopped.
- 2 garlic cloves, minced.
- 1 tsp. of cinnamon.
- Salt and pepper, to taste.
- Water or broth
Instructions:
- In a large pot, sauté the onion and garlic until tender.
- Add the beef or lamb cubes and brown on all sides.
- Add enough water or broth to cover the meat and bring to a boil.
- Reduce the heat and simmer for about 1 hour, until the meat is tender.
- Remove the meat from the pot and set aside.
- Add the cracked wheat to the pot and stir to combine.
- Add enough water or broth to cover the wheat and bring to a boil.
- Reduce the heat and simmer for about 1 hour, stirring occasionally, until the wheat is cooked and softened.
- Use an immersion blender or food processor to puree the wheat and meat mixture until smooth.
- Add the cinnamon, salt, and pepper and mix well.
- Serve hot with a drizzle of olive oil and a sprinkle of cinnamon on top.
9 - Falafel:
Falafel is a popular vegetarian snack in the Middle East made from ground chickpeas or fava beans.
They are usually deep-fried and served with pita bread and a variety of toppings.
A serving of 4 falafel balls (80g) contains around 200 calories.
Ingredients:
- 2 cups of dried chickpeas, soaked overnight.
- 1 onion, chopped.
- 4 garlic cloves, minced.
- 1 cup of fresh parsley.
- 1 cup of fresh cilantro.
- 1 tsp. of cumin.
- 1 tsp. of coriander, Salt and pepper, to taste.
- Oil, for frying
Instructions:
- Drain the soaked chickpeas and rinse them well.
- In a food processor, pulse the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper until a coarse mixture is formed.
- Transfer the mixture to a large bowl and refrigerate for at least 30 minutes.
- Shape the mixture into small balls or patties.
- Heat oil in a deep pan over medium-high heat.
- Fry the falafel until golden brown, about 3-5 minutes.
- Drain the falafel on a paper towel to remove excess oil.
- Serve hot with pita bread, hummus, tahini sauce, and chopped vegetables.
10 - Fattoush Salad:
Fattoush is a refreshing salad that is popular in the Middle East, especially during Ramadan.
It is made with fresh vegetables and herbs, toasted pita bread, and a tangy dressing.
A serving of 1 cup of fattoush salad contains around 150-200 calories.
Ingredients:
- 4 cups of mixed salad greens (lettuce, spinach, arugula, etc.)
- 2 tomatoes, diced
- 1 cucumber, diced
- 1 green bell pepper, diced
- 1 red onion, sliced
- 1 cup of fresh parsley, chopped
- 1 cup of fresh mint, chopped
- 1 cup of toasted pita bread, torn into small pieces
Dressing:
- 1/4 cup of olive oil.
- 1/4 cup of lemon juice.
- 1 garlic clove, minced.
- 1 tsp. of sumac (optional).
- Salt and pepper, to taste
Instructions:
- In a large bowl, combine the mixed salad greens, tomatoes, cucumber, bell pepper, red onion, parsley, mint, and toasted pita bread.
- In a small bowl, whisk together the olive oil, lemon juice, garlic, sumac, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve chilled.
11 - Kibbeh:
Kibbeh is a popular Middle Eastern dish made of ground meat and bulgur wheat.
It can be baked or fried and is usually served with a side of yogurt sauce.
A serving of 1 kibbeh ball (50g) contains around 100-150 calories.
Ingredients:
- 2 cups of fine bulgur wheat.
- 500g of ground beef or lamb.
- 1 onion, chopped.
- 2 garlic cloves, minced.
- 2 tbsp. of pine nuts.
- 1 tsp. of cinnamon.
- Salt and pepper, to tasteOil, for frying
Instructions:
- Rinse the bulgur wheat and soak it in water for 30 minutes.
- In a large bowl, mix the ground meat, onion, garlic, pine nuts, cinnamon, salt, and pepper.
- Drain the bulgur wheat and add it to the meat mixture.
- Knead the mixture with your hands until well combined.
- Form the mixture into small balls or patties.
- Heat oil in a deep pan over medium-high heat.
- Fry the kibbeh until golden brown, about 3-5 minutes.
- Drain the kibbeh on a paper towel to remove excess oil.
- Serve hot with a side of yogurt sauce.
12 - Baklava:
Baklava is a sweet pastry that is popular in the Middle East, North Africa, and the Balkans.
It is made with layers of phyllo dough, nuts, and honey syrup.
A serving of 1 piece of baklava (40g) contains around 200-250 calories.
Ingredients:
- 1 package of phyllo dough.
- 1 cup of chopped nuts (pistachios, walnuts, or almonds).
- 1/2 cup of butter, melted
Syrup:
- 1 cup of sugar
- 1/2 cup of honey
- 1/2 cup of water
- 1 cinnamon stick
- 1 lemon, juiced
Instructions:
- Preheat the oven to 350°F (180°C).
- In a small saucepan, combine the sugar, honey, water, cinnamon stick, and lemon juice.
- Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes, until the syrup thickens.
- Remove the cinnamon stick and set aside.
- Unroll the phyllo dough and cut it into a size that fits your baking dish.
- Brush the bottom of the baking dish with melted butter.
- Layer the phyllo dough, brushing each layer with melted butter.
- Sprinkle chopped nuts over the top of the phyllo dough.
- Layer more phyllo dough on top of the nuts, brushing each layer with melted butter.
- Continue to layer the phyllo dough and nuts until all the ingredients are used up.
- Cut the baklava into small squares or diamond shapes.
- Bake the baklava for 30-35 minutes, until golden brown.
- Remove the baklava from the oven and pour the syrup over it.
- Allow the baklava to cool before serving.
13 - Knafeh:
Knafeh is a sweet cheese pastry that is popular in the Levant region, especially during Ramadan.
It is made with shredded phyllo dough, sweet cheese, and syrup.
A serving of 1 piece of knafeh (100g) contains around 300-350 calories.
Ingredients:
- 1 package of shredded phyllo dough (kataifi).
- 1/2 cup of butter, melted
- 1 lb. of sweet cheese (mozzarella, ricotta, or akawi)
Syrup:
- 1 cup of sugar
- 1/2 cup of water
- 1 lemon, juiced
- 1 tsp. of orange blossom water
Instructions:
- Preheat the oven to 350°F (180°C).
- In a small saucepan, combine the sugar, water, lemon juice, and orange blossom water.
- Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes, until the syrup thickens.
- Remove from heat and set aside.
- Grease a 9x13 inch baking dish with melted butter.
- Spread half of the shredded phyllo dough in the bottom of the dish, pressing it down with your hands.
- Spread the sweet cheese over the top of the phyllo dough.
- Cover the cheese with the remaining shredded phyllo dough, pressing it down gently.
- Pour the melted butter over the top of the knafeh.
- Bake the knafeh for 30-35 minutes, until golden brown.
- Remove the knafeh from the oven and pour the syrup over it.
- Allow the knafeh to cool before serving.
Overall, these traditional Ramadan dishes offer a wide range of flavors and textures, from savory to sweet.
It's important to enjoy these dishes in moderation and to balance them with nutritious foods such as fruits, vegetables, and lean proteins to maintain a healthy diet during Ramadan.
Nutritional Value:
Lentil soup
1 cup (240g) contains around 150-200 calories, 10g of protein, and 7g of fiber.
Fatayer
1 piece (60g) contains around 100-150 calories, 4g of protein, and 1g of fiber.
Chicken Shawarma
1 serving (150g) contains around 250-300 calories, 25g of protein, and 2g of fiber.
Samosas
1 piece (40g) contains around 80-120 calories, 3g of protein, and 1g of fiber.
Fattoush Salad
1 serving (200g) contains around 100-150 calories, 3g of protein, and 3g of fiber.
Stuffed Grape Leaves
1 piece (30g) contains around 30-40 calories, 1g of protein, and 1g of fiber.
Manti
1 serving (150g) contains around 300-400 calories, 20g of protein, and 2g of fiber.
Kunafa
1 piece (40g) contains around 200-250 calories, 3g of protein, and 1g of fiber.
Baklava
1 piece (40g) contains around 200-250 calories, 3g of protein, and 1g of fiber.
Knafeh
1 piece (100g) contains around 300-350 calories, 7g of protein, and 2g of fiber.
It's worth noting that these values are approximate and may vary depending on the specific recipe and ingredients used.
Also, keep in mind that these dishes should be consumed in moderation as part of a balanced diet.
When planning a menu for iftar, it's a good idea to include a variety of foods from different food groups to ensure you're getting the nutrients your body needs.
Some healthy options to consider include:
- Grilled or baked chicken, fish, or tofu.
- Brown rice or quinoa.
- Roasted or steamed vegetables.
- Fresh fruits and berries.
- Low-fat dairy products, such as yogurt or cottage cheese.
- Whole-grain bread or pita
By including a mix of these nutritious foods and some of the delicious traditional Ramadan dishes, you can enjoy a satisfying and balanced iftar meal.
What is the best menu for iftar?
The best menu for iftar is one that includes a balance of nutritious foods from different food groups.
Here's an example of a balanced iftar menu:
- Dates and water to break the fast.
- Lentil soup for starters.
- Grilled or baked chicken or fish as the main dish.
- Brown rice or quinoa as a healthy carbohydrate.
- Roasted or steamed vegetables as a side dish.
- Fresh fruits and berries for dessert.
- Low-fat dairy products, such as yogurt or cottage cheese, as a snack later in the evening
This menu includes a variety of nutrient-dense foods, including protein from the chicken or fish, fiber from the lentil soup and vegetables, and healthy carbohydrates from the brown rice or quinoa.
Fresh fruits and berries provide vitamins and minerals, while low-fat dairy products can help satisfy late-night hunger without adding too many calories.
Of course, this is just one example, and the best menu for iftar will depend on personal preferences and dietary needs.
It's always a good idea to consult with a healthcare professional or registered dietitian if you have specific concerns or questions about your diet during Ramadan
What meals do Muslims eat in Ramadan?
Muslims taking part in Ramadan do not eat or drink anything during daylight hours, eating one meal (the 'suhoor' or 'sehri') just before dawn and another (the 'iftar') after sunset.
What are the 2 meals during Ramadan?
After sundown, Muslims break their fast with iftar, a meal which usually starts with dates and water or milk, followed by dinner.
Muslims are permitted to snack at night between those two meals, and hydration is encouraged, especially when Ramadan falls during summer.
What are the three meals in Ramadan?
The dietary rule is to eat three meals a day and it should not be different during Ramadan.
Suhoor refers to the breakfast meal consumed in the morning, Iftar is the equivalent of dinner and a light meal between the two will serve as supper.
20 Ramadan recipes:
1 - Kebab pilaf with spiced carrots
Try this vegan rice pilaf full of veggies and fragrant spices. Use a vegan kebab alternative for an easy, filling dinner
2 - Aromatic lamb with dates
A warming one-pot with a Moroccan feel, perfect served with couscous.
3 - Egyptian Egg Salad
Give salad a shake-up with an Egyptian-inspired recipe that combines fava beans with egg and the rich flavours of tahini, garlic, lemon and cumin.
4 - Halwa
Try whipping up some halwa, a traditional Indian dessert made from either semolina or carrots, plus nuts and cardamom. Ours is made with semolina.
5 - Paneer Chutney Pakora
Make pakoras with paneer and a little coriander chutney in the centre to add extra flavour. They're crispy on the outside and super-soft in the middle
6 - Rotis (chapatis)
Make a mainstay of many North Indian meals. Rotis – or chapatis – come in all sizes and thicknesses and are great served hot with butter or homemade ghee.
7 - Chicken Fattoush
This healthy Middle Eastern salad topped with sumac-sprinkled pitta bread is a quick and easy lunch or supper
8 - Homemade muesli with oats, dates & berries
Packed with oats, pecans, seeds, dates, puffed wheat and berries, this delicious breakfast muesli will help you to start your day the right way.
9 - Spiced koftas with honey & chickpeas
Spiced lamb koftas are a great budget option for a simple family meal. Serve with a drizzle of the creamy yogurt dressing, and baked chickpeas.
10 - Akhni fulab (lamb pilau)
Try a Bangladeshi version of what’s similarly known as a biryani. Lamb pilau, or akhni fulab, is a dish commonly reserved for special occasions such as Eid.
11 - Cod & tomato traybake
Cook this simple everyday fish supper with smooth tomato sauce and you will hit four of your 5-a-day.
12 - Green Fritters
Enjoy a healthy breakfast that will keep you satisfied for longer, with eggs and vibrant green broccoli and courgettes for protein, vitamins and minerals.
13 - Beef Bhuna
Enjoy this rich, flavourful beef curry with chapatis or jeera rice. It's a great family dish and ideal for a special occasion, such as Eid.
14 - Luxury hummus
Use good-quality chickpeas to give this vegan hummus a really silky feel. Dips make perfect, easy party food to serve with crudités and warm pittas.
15 - Black beans & avocado on toast
A vibrant Mexican-style breakfast with fresh avocado and black beans. Give yourself a healthy start with our easy vegan beans on toast with a twist.
16 - Summer porridge
A healthy, summery vegan porridge with jumbo oats and bright pink pomegranate seeds.
17 - Green shakshuka
Treat yourself to a shakshuka with a difference. Mix up your favourite greens, eggs and flatbreads to serve with this healthy weekend breakfast.
18 - Cauliflower & squash fritters with mint & feta dip
Roast the veg on a quiet day and freeze it, then later in the week you can use it to whip up these healthy, gluten-free fritters in just half an hour.
19 - Italian butter beans
This healthy side dish gives Mediterranean flavour to grilled chicken or chops.
20 - Sweet Potato & Lentil Soup
Satisfying and simple to make, homemade soup is a great supper or take-to-work lunch.
Bonus
21 - Courgette Pakoras
Make these moreish deep fried courgette pakoras as a vegan snack or starter. Gently spiced, enjoy with your favourite mango or tamarind chutney.
