Ramadan, one of the holiest times of the year in the Islamic faith, begins on Tuesday, April 13th, after sunrise. During this holy month, Muslims around the world will take time to pray, reflect, and fast from sunrise to sunset.
During this sacred time, those observing fast during the day from dawn (after eating the first meal known as suhoor or sehri) to sunset, when they break the fast with iftar, a meal shared among friends and family is enjoyed. Children, usually younger than 14 years of age, women who are pregnant, breastfeeding or menstruating, and anyone who is sick, elderly or traveling, are exempt from fasting.
Fasting during Ramadan can be very strict, especially on long, hot days. Therefore, it is of the utmost importance to have balanced, nutritious, and filling meals when you are not fasting. So here are a month’s worth of recipes to keep you feeling focused and fed up before the celebrations of Eid al-Fitr on May 12th.
Recipes for Iftar
Nathan Congleton / TODAY
With just a little preparation, you can serve this Middle Eastern classic in minutes when you and your loved ones are ready to break the fast.
Nathan Congleton / TODAY
Biryani is a popular family dish that originated from the Muslims of the Indian subcontinent. Its warm and soothing aroma is achieved through a variety of spices such as cumin, coriander and garam masala.
KEN GOODMAN PHOTOGRAPHY
A kebab is simply any meat or seafood that is cooked on a skewer or on a skewer and comes from many Middle Eastern cuisines: you must be familiar with this technique, as it uses an unlimited number of different proteins and offers a wonderful main course rice, hummus and salads.
Nathan Congleton / TODAY
Samin Nosrat believes that cooking a bunch of vegetables is one of the most luxurious things to do for someone. This dish shows that simple, humble ingredients can be extraordinarily tasty and nutritious.
Nathan Congleton / TODAY
Arayes, flatbreads filled with a mixture of beef, lamb and spices and then grilled, are popular throughout the Middle East. Here the dish is served with a refreshing herb salad and creamy tahini sauce.
Nathan Congleton / TODAY
For this grilled chicken with za’atar and lemon, marinate juicy chicken legs in olive oil, lemon juice, lemon zest, zaatar, sumac, garlic, salt and black pepper. Then grill them and serve with fire-fried eggplant, tahini sauce. juicy pomegranate seeds and flatbread.
LOUISE HAGGER / FOOD STYLING: EMILY KYDDAD / PROP STYLING: ALEXANDER BREEZE
This calming Indonesian food is enjoyed by young and old alike and is an incredibly filling dinner for the whole family. It’s a dish that can be made from anything lurking in your fridge or pantry. So swap the shrimp and chicken for tofu and add any greens that need to be consumed. Serve with kerupuk or crab crackers for extra crunch.
Laura Vitale
After a day of fasting, try baking crispy falafel in the oven instead of deep-frying them for a lighter, healthier, plant-based meal.
Yossy Arefi / Courtesy Modern Potluck, Clarkson Potter
This warming dish is a vegetarian version of kebab and contains vegetable proteins, fragrant spices and sweet dates, which are rounded off with a creamy yogurt topping.
Nathan Congleton / TODAY
Dal is both an ingredient and a staple of Indian cuisine with lentils or legumes. While many stews can simmer for hours, this version is perfect for a week as it’s both simple and tasty. It cooks very quickly, it has the depth of the flavor of a dish that’s been on the stove all day and served with rice or roti (and maybe some cucumber slices on the side). It’s a complete meal.
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This all-on-one sheet pan meal has everything you need to end a day of fasting. Bone-in chicken is bathed with harissa for a tangy heat that’s perfectly balanced by bitter arugula, soothing potatoes, and garlic yogurt.
Mike Smith / TODAY
Chickpeas and other legumes are filled with fiber and vegetable protein, making them deeply satisfying and healthy. The spices in this recipe are not only stomach-warming and flavor-enhancing, but also help make the legumes easier to digest, which can be a challenge for some.
Dan Churchill
Make a large batch of lamb burgers to use throughout the week to enjoy at the iftar on your busier days. You can serve them with pita, cereal, or salad – whatever you fancy.
Jerrelle Guy
Take the sheet pan and throw in an Iftar feast for six with this hearty vegetarian recipe filled with your favorite vegetables, curry rice, crispy cashews, and plump raisins for added sweetness.
Nathan Congleton / TODAY
Sumac, the lip-tasting sour berry, is dried, ground and then enjoyed across the Middle East on all kinds of salads and spice mixes to grilled meats as in this case. This doner kebab is smothered in a garlic tahini sauce and wrapped in a flatbread wrap with a lively beet tabbouleh.
Tyler Essary / TODAY
Roasting eggplants turns its white pulp golden brown and gives it a wonderfully tender texture – perfect for an appetizer, a side dish or even a vegetarian main course. The smoky tahini sauce, the crispy pine nuts and the fresh herbs enhance the delicate, mild taste of the aubergines.
Nathan Congleton / TODAY
If you like cranberry sauce with your turkey, you will love it with pomegranate molasses. It’s a little tart, sweeter, and stickier, but still brings the same fruity taste.
Nathan Congleton / TODAY
On warmer days when you’ve been fasting, a refreshing dish of shellfish, avocado, and citrus fruits will feel light and filling at the same time. Plus, it’s super easy to throw together and only takes 30 minutes.
Courtesy Madeline Smithburg
This fish recipe is quick, easy, and tasty. It’s also a breeze to adapt to a small or large group, depending on the night or size of your family. The basic recipe is one part mustard to three parts maple syrup with a generous part masala. It goes great with a simple green salad.
Zach Pagango / TODAY
The moist, tender chicken shares the stage with pearl onions and cremini mushrooms, all of which are refined with fresh herbs, butter and white wine sauce over Lebanese couscous. This can be presented as a formal meal for special occasions or as a rustic comfort meal served straight out of the pot.
TODAY
Seasoned couscous provides a fluffy bed for tender braised short ribs, while the sweet and tangy raisin salad adds shine to this flavourful dish. This juicy dish is definitely a show stopper. Also, short ribs have the perfect amount of intermuscular fat making it very difficult for them to dry out.
Recipes for suhoor
Courtesy Kanchan Koya
As easy on the stomach as it is nutritious, this rice porridge is filled with plant-based protein from lentils, hearty vegetables, and healthy root-based spices like stomach-soothing ginger and its anti-inflammatory cousin turmeric. It’s a savory start that will keep you going until sunset.
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Shakshuka is a tasty and nutritious dish that comes together with minimal effort – something that can easily be prepared before sunrise. The combination of sauce and egg yolk makes a wonderful dip sauce for crispy toast.
Samantha Okazaki / TODAY
This soothing oatmeal flour is perfect for early risers as it cooks overnight in the crockpot and is ready to go by morning.
Tyler Essary / TODAY
Forget store-bought hummus and make this super easy recipe with warm, earthy notes of cumin and turmeric. Have it ready all week to enjoy suhoor and iftar dishes, like this well-rounded avocado toast recipe with nutritious microgreens and high-protein goat cheese and soft-boiled eggs.
Maneet Chauhan
The strong spices, aromas and fresh herbs make this omelette particularly tasty and healthy for the ideal breakfast dish for every egg lover.
TODAY
This five-ingredient breakfast bowl consists of plain Greek yogurt (which has the most protein and no sugar), juicy pomegranate seeds, and a generous dash of honey.
Nathan Congleton / TODAY
By drinking this green machine you’ll have all of your basics covered: a handful of kale and spinach for a mild green flavor and a ton of antioxidants, banana and date for just the right amount of sweetness, chia seeds for protein and omega-3 fatty acids, flaxseed for fiber and frozen coconut meat and coconut milk for healthy fat and lots of tropical taste.
Zach Pagano / TODAY
This vegan, gluten-free, small batch recipe uses just one banana and is perfect portioned for one or two people. It can of course be multiplied for a larger group, but only takes 30 minutes for a filling start to the day.
Nathan R. Congleton / TODAY
Combine four nutritious foods for a delicious, protein-rich breakfast.
