With the holy month of Ramadan upon us, we’ll bet there’s one search query that’s dominating your searches - filling and nourishing recipes for Iftar. After days of observing a strict fast, the anticipation of indulging in your favourite treats must be getting to you. However, breaking your fast is not as simple as it seems. Your body needs to be properly replenished with the right nutrients so that you and your family can stay fit, thriving and fueled for the remainder of your fast. We’ve put together a list of healthy and nourishing recipes so that you can not only satisfy your taste buds but also meet your dietary requirements.
If you are looking for ways to artfully present your Iftar meals, check out our exquisite collection of plates and platters. You can also explore our glassware collection to serve your refreshments with a hint of sophistication. Without keeping you waiting any longer, let’s take you through some delicious recipes.
5 Healthy & Nutritious Iftar Recipe Ideas
1. Chicken and Hummus Bowl
If you are a working professional and chopping, dicing, and slicing may seem far too hectic, especially after you’ve just arrived home, then this recipe is for you. Satisfy your hunger pangs with this delightful and nutritious recipe that also packs a ton of flavour.
What you’ll need:
500 g of boneless chicken cut into cubes
3 tbsp extra-virgin olive oil
1 tsp cumin powder
1 tsp paprika
1 tsp red chilli powder
1 tsp salt
1 tsp pepper powder
2 tbsp lemon juice
2 cups store-bought hummus
½ cup cherry tomatoes, halved
¼ cup red onion
¼ cup chopped fresh parsley
Procedure:
1. In a mixing bowl, combine the chicken cubes with the dry spices and add 1 tbsp of olive oil. Add salt as per taste. Toss everything together until coated.
2. In a pan, add 2 tbsp of olive oil and sear the chicken cubes until nicely browned.
3. Transfer the cooked chicken to a serving bowl and add 2 tbsp lemon juice, followed by a generous drizzle of olive oil. Stir everything together until combined.
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4. Smear a layer of storebought hummus inside the bowl, and top it with halved cherry tomatoes, thinly sliced red onion, and chopped parsley. Your protein-packed chicken and hummus bowl is ready!
2. Lentil Soup
Craving something hearty and filling? We have just the recipe for you! Check out this delicious lentil soup recipe. We swear that although it takes a bit of time, it’s truly a labour of love and totally worth it.
What you’ll need:
1 cup moong dal
1 onion, finely chopped
2 carrots, diced
3 cloves garlic, minced
1 tbsp olive oil
6 cups vegetable/chicken broth
1 tsp cumin powder
1 tsp coriander powder
½ tsp turmeric
Salt and pepper to taste
2 fresh lemon wedges
Chopped coriander leaves
Procedure:
1. Rinse the lentils under cold water until the water runs clear. Drain and set aside.
2. In a large pot, heat olive oil over medium heat. Add the chopped onion and carrots. Cook, stirring occasionally, until the vegetables are softened (about 5-7 minutes).
3. Add minced garlic, ground cumin, ground coriander, and turmeric to the pot. Cook, stirring constantly, for another 1-2 minutes until the spices are fragrant.
4. Pour in the vegetable or chicken broth and add the rinsed lentils to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer with the lid on for about 20-25 minutes or until the lentils are tender.
5. Once the lentils are cooked through, use a hand blender to puree the soup until smooth. If you don’t have an immersion blender, allow the mixture to cool down and then transfer to a blender.
6. Season the soup with salt and pepper to taste, adjusting the seasoning as needed.
7. Ladle the lentil soup into soup bowls and serve hot, garnished with fresh lemon wedges and chopped coriander.
3. Sprout Salad
Rich in omega-3 fatty acids and potassium, sprouts are a great addition to your Iftar meal spreads. Whether you devour this sprout salad all by itself or serve a portion of it along with your main course, this recipe is a must-try.
What you'll need:
2 cups mixed sprouts - moong bean, lentil, and chickpea sprouts
1 cucumber, diced
1 tomato, diced
1 red bell pepper, diced
1 small red onion, finely chopped
1 green chilli, finely chopped
1/4 cup fresh parsley, chopped
1 tbsp lemon juice
1 tbsp olive oil
Salt and pepper to taste
Chaat masala (optional)
Procedure:
1. Rinse the mixed sprouts under cold water and drain well. If using canned sprouts, make sure to drain and rinse them thoroughly.
2. In a large mixing bowl, combine the mixed sprouts, diced cucumber, tomato, red bell pepper, chopped red onion, and green chilli.
3. Add the chopped parsley to the bowl.
4. Drizzle the lemon juice and olive oil over the salad ingredients.
5. Season with salt and pepper to taste. If desired, sprinkle some chaat masala for added flavour.
6. Gently toss all the ingredients together until well combined.
Serve the salad immediately as a refreshing and nutritious Iftar dish.
This sprout salad is packed with protein, fiber, vitamins, and minerals, making it a healthy and satisfying option for breaking your fast during Ramadan.
4. Paneer Paratha
High in potassium, magnesium, and other important minerals, incorporating paneer into your Iftar meals will nourish your body and keep it fueled for the rest of your fast. Check out this filling paratha recipe and break your fast with something delicious and nourishing.
What you’ll need:
For the dough:
2 cups whole atta
Water, as needed
Salt to taste
1 tbsp oil or ghee
For the filling:
200 g paneer, crumbled
1 small onion, finely chopped
1 green chilli, finely chopped
2 tbsp fresh coriander, chopped
1/2 tsp garam masala
½ tsp cumin powder
Salt to taste
Procedure:
1. In a large mixing bowl, combine the whole wheat flour and a pinch of salt. Gradually add water and knead the mixture into a soft, smooth dough. Drizzle a tablespoon of oil or ghee over the dough and knead again until the dough is well-coated. Cover the dough with a damp cloth and let it rest for about 15-20 minutes.
2. Meanwhile, prepare the filling by mixing the crumbled paneer, finely chopped onion, green chilli, chopped coriander, garam masala, cumin powder, and salt in a separate bowl. Mix well to combine all the ingredients.
3. After the dough has rested, divide it into equal-sized portions and roll each portion into a smooth ball.
4. Take one portion of the dough and roll it out into a small circle on a lightly floured surface.
5. Place a portion of the paneer filling in the center of the rolled-out dough circle.
6. Gather the edges of the dough circle towards the center to enclose the filling, pinching the edges together to seal it.
7. Flatten the filled dough ball slightly and roll it out again into a larger circle, taking care not to let the filling come out.
8. Heat a skillet or tawa over medium heat. Once hot, place the rolled-out paratha on the skillet.
9. Cook the paratha on one side until small bubbles start to form on the surface, then flip it over. Keep cooking the paratha until both sides are brown and crispy.
Spread some ghee on both sides of the paratha, and serve hot. You can pair the paratha with yoghurt, pickles, or your favourite chutney.
5. Chicken Stew
What you'll need:
1 kg chicken, skinless and bone-in
2 tbsp olive oil or vegetable oil
1 large onion, chopped
3 cloves garlic, minced
2 carrots, chopped
2 potatoes, diced
1 red bell pepper, chopped
2 tomatoes, diced
4 cups chicken broth
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp paprika
1/2 tsp turmeric
Salt and pepper to taste
Procedure:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté for about 3-4 minutes until softened and fragrant.
2. Add the chicken pieces to the pot and cook until they are browned on all sides.
3. Stir in the chopped carrots, potatoes, bell pepper, and diced tomatoes, and cook for another 3-4 minutes.
4. Pour in the chicken broth, ensuring that all the ingredients are submerged. Add the ground cumin, ground coriander, paprika, turmeric, salt, and pepper, and give everything a good stir to combine.
5. Bring the stew to a boil, then reduce the heat to low and let it simmer, covered, for about 30-40 minutes or until the chicken is cooked through and the vegetables are tender.
Serve hot and enjoy the comforting and flavorful chicken stew as part of your Iftar meal, accompanied by bread or rice.
Conclusion
As the sun sets, marking the end of another day of fasting during the holy month of Ramadan, the anticipation of indulging in nourishing and flavourful dishes for Iftar fills the air. We understand the importance of replenishing your body with wholesome nutrients after a day of fasting, which is why we've curated a collection of hearty and satisfying recipes to make your Iftar meals truly special.
From the aromatic chicken and hummus bowl, perfect for busy evenings when time is of the essence, to the comforting lentil soup that promises to warm your soul with each spoonful, our recipe collection offers a delightful array of options to tantalize your taste buds.
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