15 Quick and Healthy Ramadan Recipes for Iftar and Sehri - Best for Your Ramadan Menu

15 Quick and Healthy Ramadan Recipes for Iftar and Sehri - Best for Your Ramadan Menu

Ramadan is the month of fasting for Muslims all around the world and a time to come together with family and friends for iftar. The breaking of the fast with a meal after sunset is an important tradition during this holy month. Many people look for healthy, delicious, and easy to make recipes to include in their iftar meal.

In addition to iftar, sehri, the pre-dawn meal, is also an important part of Ramadan. People are encouraged to eat a nutritious and filling meal to help sustain them throughout the day. Some popular sehri dishes include parathas, halwa, and smoothies. There is a wide variety of traditional Pakistani, Indian, and food fusion recipes that can be easily made to add variety to the meal.

We are sharing some healthy food recipes to make your Ramadan healthy and happy.

  1. Vegetable Tikki:                                                                                                

  • 2 medium potatoes, boiled and mashed.
  • 1/2 cup mix of green peas, carrots, capsicum boiled.
  • 2 green chili, finely chopped.
  • 2 tablespoons coriander, finely chopped.
  • Salt to taste.
  • Oil for shallow frying or use an air fryer.

Method:

  • In a large bowl, combine mashed potatoes, mix vegetables, green chili, coriander, and salt. Mix well.
  • Divide the mixture into 8 equal portions and shape each into a patty.
  • Heat a non-stick pan over medium heat and add enough oil to shallow fry the patties.
  • Place the patties in the pan and cook until golden brown on both sides, about 4-5 minutes per side.
  • Serve hot with mint chutney or ketchup.

  1. Chana Masala:                                                   

  • 1 cup chickpeas, boiled
  • 1 medium onion, chopped
  • 2 medium tomatoes, chopped
  • 2 garlic cloves, minced
  • 1 inch ginger, minced
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • Salt to taste
  • 2 tablespoons oil
  • Fresh coriander leaves, for garnish

Method:

  • Heat oil in a large pan over medium heat. Add cumin seeds and let them sizzle.
  • Add onion, ginger, and garlic to the pan and cook until onion is soft and golden brown.
  • Add chopped tomatoes to the pan and cook until they are soft and mushy.
  • Add coriander powder, turmeric powder, red chili powder, and salt to the pan and stir to combine.
  • Add boiled chickpeas to the pan and stir to combine. Cook for 2-3 minutes.
  • Add 1/2 cup of water to the pan and bring to a boil. Reduce heat to low and simmer for 5-7 minutes.
  • Serve hot, garnished with fresh coriander leaves.

 

3. Lemon and Herb Roasted Chicken:

 

  • Whole chicken
  • Lemon, sliced
  • Garlic cloves
  • Fresh herbs, such as rosemary, thyme, and parsley
  • Olive oil
  • Salt and pepper, to taste

 

  1. Preheat the oven to 425°F.
  2. In a baking dish, place the whole chicken and stuff the cavity with lemon slices and garlic cloves.
  3. Sprinkle the chicken with salt and pepper, and drizzle with olive oil.
  4. Add the fresh herbs to the dish and place the chicken in the oven.
  5. Bake for 45-50 minutes, or until the internal temperature reaches 165°F.
  6. Let the chicken rest for 10 minutes before slicing and serving.

4. White Beans and Tomato Salad

  • 1 can of white beans, drained and rinsed
  • 1 pint of cherry tomatoes, halved
  • 2 tablespoons of olive oil
  • 2 tablespoons of red wine vinegar
  • 1 teaspoon of dried basil
  • Salt and pepper to taste
  • Fresh parsley, chopped for garnish

Method of Preparation:

  1. In a large bowl, mix the white beans, cherry tomatoes, olive oil, red wine vinegar, dried basil, salt, and pepper.

  2. Toss until the ingredients are well combined.

  3. Chill in the refrigerator for 30 minutes to 1 hour.

  4. Before serving, sprinkle chopped parsley on top of the salad.

  5. Red Bean and Rice Bowl

5. Red Bean and Chicken Skewers

  • 1 can of red beans, drained and rinsed
  • 1 pound of boneless, skinless chicken breast, cut into 1-inch cubes
  • 1 red bell pepper, cut into 1-inch squares
  • 1 yellow onion, cut into 1-inch squares
  • 2 tablespoons of olive oil
  • 1 teaspoon of chili powder
  • Salt and pepper to taste

Method of Preparation:

  1. Preheat a grill or grill pan to medium-high heat.
  2. In a large bowl, mix the red beans, chicken, red bell pepper, yellow onion, olive oil, chili powder, salt, and pepper.
  3. Toss until the ingredients are well coated.
  4. Skewer the chicken and vegetables and place on the grill.
  5. Grill for 8-10 minutes, turning the skewers occasionally, until the chicken is fully cooked.
  6. Serve the skewers with rice or a salad.

6. Quinoa and Chickpea Wrap with Yogurt-Tahini Sauce

  • 4 large tortillas
  • 1 cup quinoa, cooked
  • 1 can of chickpeas, drained and rinsed
  • 1 large carrot, grated
  • 1 large cucumber, chopped
  • 1/4 cup red onion, chopped
  • Salt and pepper to taste
  • 1/2 cup plain Greek yogurt
  • 2 tbsp tahini
  • 1 clove of garlic, minced
  • 2 tbsp lemon juice
  • Salt and pepper to taste

Method:

  1. In a large bowl, combine the cooked quinoa, chickpeas, carrot, cucumber, and red onion. Season with salt and pepper.

  2. In a small bowl, whisk together the Greek yogurt, tahini, garlic, lemon juice, salt, and pepper to make the yogurt-tahini sauce.

  3. Spread a generous amount of the yogurt-tahini sauce on each tortilla.

  4. Spoon the quinoa and chickpea mixture on top of the yogurt-tahini sauce.

  5. Roll up the tortillas and cut in half, if desired. Serve chilled.

7. Dry Fruit and Nut Energy Bars:

  1. Ingredients:
  • 1 cup mixed dry fruits (dates, raisins, figs, etc.)
  • 1 cup mixed nuts (almonds, walnuts, cashews, etc.)
  • 1 cup oats
  • 2 tablespoons honey
  • 1 teaspoon cinnamon powder

Method of Preparation:

  1. Preheat the oven to 350°F.

  2. Blend the dry fruits and nuts in a food processor until they are finely chopped.

  3. Add the oats, honey, and cinnamon powder and pulse again until mixture sticks together.

  4. Transfer the mixture to a baking dish lined with parchment paper.

  5. Spread the mixture evenly and press down firmly.

  6. Bake for 20-25 minutes or until golden brown.

  7. Let it cool, then cut into bars.

 

8. Dry Fruit and Yogurt Parfait:

  • 1 cup mixed dry fruits (apricots, dates, prunes, etc.)
  • 1 cup mixed nuts (almonds, pistachios, cashews, etc.)
  • 1 cup yogurt
  • 1 teaspoon honey
  • 1 teaspoon cardamom powder

Method of Preparation:

  1. Chop the dry fruits and nuts into small pieces.

  2. Mix the yogurt with honey and cardamom powder.

  3. Layer the yogurt mixture and dry fruit mixture in a glass, repeating the process until all ingredients are used.

  4. Serve chilled.

9. Fish Curry:

  • 500g fish fillets
  • 2 tablespoons oil
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon grated ginger
  • 2 teaspoons cumin powder
  • 1 teaspoon coriander powder
  • 1 teaspoon turmeric powder
  • 1 teaspoon red chili powder
  • 1 teaspoon garam masala
  • 1 cup chopped tomatoes
  • 1/2 cup water
  • Salt to taste
  • Fresh cilantro leaves for garnish

Instructions:

  1. Heat oil in a large pan over medium heat.

  2. Add onion, garlic, and ginger, and cook until the onions are translucent.

  3. Add cumin, coriander, turmeric, red chili powder, and garam masala, and cook for another minute.

  4. Stir in the chopped tomatoes and water, and let the mixture simmer for 5 minutes.

  5. Season with salt to taste.

  6. Add the fish fillets to the pan and let cook for 8-10 minutes or until the fish is fully cooked.

  7. Garnish with fresh cilantro leaves before serving.

 

10. Beef Biryani:

  1. Beef Biryani: Ingredients:

  • 500g beef, cut into 2-inch cubes
  • 2 cups brown rice
  • 1 large onion, sliced
  • 2 medium tomatoes, chopped
  • 2 cups beef broth
  • 1 tsp ginger-garlic paste
  • 1 tsp red chili powder
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp turmeric powder
  • Salt, to taste
  • Juice of 1 lemon
  • 2 tbsp oil
  • 2 tbsp chopped fresh coriander

Method:

  1. In a large saucepan, heat the oil and add the sliced onions. Fry until golden brown.

  2. Add the beef and fry until browned.

  3. Add the ginger-garlic paste, red chili powder, coriander powder, cumin powder, turmeric powder, salt, and lemon juice. Cook for 2-3 minutes.

  4. Add the chopped tomatoes and cook until they are soft and the mixture is dry.

  5. Add the beef broth and bring the mixture to a boil.

  6. Reduce heat and let the mixture simmer for 15 minutes.

  7. In a large pot, boil the brown rice with enough water and a pinch of salt. Cook until the rice is tender.

  8. In a large, deep dish, layer half of the rice, followed by the beef mixture, and repeat the process.

  9. Sprinkle  chopped coriander on top.

  10. Cover the dish and let it cook on low heat for 10 minutes.

  11. Serve hot with raita or chutney.

 

11. Cottage Cheese and Vegetable Stuffed Brown Pita:

  • 2 whole brown pita breads
  • 1 cup cottage cheese
  • 1 cup mixed vegetables (such as diced bell peppers, onions, and tomatoes)
  • 1 tsp. dried basil
  • Salt and pepper to taste
  • 1 tsp. olive oil
  • 1 tbsp. lemon juice
  • Fresh parsley, for garnish

Instructions:

  1. Heat a large pan over medium heat.

  2. Add olive oil to the pan and sauté mixed vegetables for 2-3 minutes.

  3. In a separate bowl, mix the cottage cheese, dried basil, salt, and pepper.

  4. Cut each pita bread in half and gently open each half to form a pocket.

  5. Spoon the cottage cheese mixture into the pita pockets, then add the sautéed vegetables on top.

  6. Sprinkle lemon juice over the top.

  7. Wrap the stuffed pita bread in foil and heat in the oven for 5-7 minutes or until heated through.

  8. Garnish with fresh parsley and serve.

 

12. Lentil Soup:

  • 1 cup green lentils
  • 2 large onions, chopped
  • 3 cloves of garlic, minced
  • 1 tbsp olive oil
  • 1 tsp cumin seeds
  • 1 tsp paprika
  • 1 tsp coriander powder
  • Salt and pepper to taste
  • 4 cups vegetable broth
  • 2 tbsp lemon juice
  • Fresh parsley for garnish

Method:

  1. Rinse the lentils in a colander and set aside.

  2. In a large pot, heat the oil over medium heat. Add the onion and garlic and sauté until softened.

  3. Stir in the cumin seeds, paprika, coriander powder, salt, and pepper.

  4. Add the lentils and vegetable broth to the pot, and bring the mixture to a boil.

  5. Reduce heat and let it simmer for 25-30 minutes, or until the lentils are soft and tender.

  6. Use an immersion blender or transfer the mixture to a blender and puree until smooth.

  7. Stir in the lemon juice, and season with additional salt and pepper if needed.

  8. Serve hot, garnished with fresh parsley.

13. Lentil and Vegetable Stir-Fry

  • 1 cup green or brown lentils
  • 1 large onion, diced
  • 1 large red pepper, diced
  • 1 large zucchini, diced
  • 2 cloves of garlic, minced
  • 2 tbsp olive oil
  • 1 tsp cumin seeds
  • Salt and pepper to taste
  • 2 tbsp lemon juice
  • Fresh cilantro for garnish

Method:

  1. Rinse the lentils in a colander and set aside.
  2. In a large pan, heat the oil over medium heat. Add the onion, red pepper, zucchini, and garlic, and sauté until softened.
  3. Stir in the cumin seeds, salt, and pepper.
  4. Add the cooked lentils to the pan and stir to combine with the vegetables.
  5. Cook for an additional 5-7 minutes, or until the vegetables are tender and the lentils are heated through.
  6. Stir in the lemon juice, and season with additional salt and pepper if needed.
  7. Serve hot, garnished with fresh cilantro.

14. Egg Bhurji:

  • 4 large eggs
  • 2 tbsp oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp ginger paste
  • 1 medium tomato, chopped
  • 1 green chili, chopped
  • 1 tsp cumin seeds
  • Salt to taste
  • 1 tsp garam masala
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • Fresh coriander leaves for garnish

Method:

  1. Beat the eggs in a bowl with salt and set aside.
  2. In a pan, heat oil and add the cumin seeds. Let it crackle.
  3. Add the chopped onions and cook until golden brown.
  4. Add the minced garlic and ginger paste, and cook for a minute.
  5. Add the chopped tomatoes and green chili, and cook until soft.
  6. Add the garam masala, coriander powder, and cumin powder, and cook for a minute.
  7. Add the beaten eggs to the pan and scramble until fully cooked.
  8. Serve hot with fresh coriander leaves as garnish.

 

15. Grilled Mediterranean Vegetable Salad:

  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 red onion, sliced
  • 1 eggplant, sliced
  • 2 zucchinis, sliced
  • Salt and pepper, to taste
  • 2 tablespoons olive oil
  • 4 ounces feta cheese, crumbled
  • 1 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives
  • 2 tablespoons red wine vinegar
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced

Method:

  1. Preheat grill to medium-high heat.
  2. Toss together red pepper, yellow pepper, red onion, eggplant, and zucchinis with olive oil, salt, and pepper.
  3. Grill vegetables for 10-15 minutes, turning occasionally, until tender and charred.
  4. In a large bowl, combine grilled vegetables with feta cheese, cherry tomatoes, and Kalamata olives.
  5. In a small bowl, whisk together red wine vinegar, lemon juice, garlic, salt, and pepper.
  6. Pour dressing over vegetables and toss to combine. Serve immediately.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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