9 Healthy and Easy-to-Digest Recipes for Iftar

بسم الله الرحمن الرحيم  

Ramadan is a month of fasting and spiritual reflection for Muslims around the world. During the month, Muslims abstain from food and drink from sunrise to sunset. Iftar is the meal that breaks the fast at sunset, and it is a crucial part of the daily routine during Ramadan. While it may be tempting to indulge in heavy, fried foods during iftar, it is important to focus on healthy and easy-to-digest recipes to ensure a smooth transition into the fast the next day.

Here, I will share with you some healthy and easy-to-digest recipes for iftar.

  Healthy Recipes for Iftar

1. Lentil Soup

Lentil soup is a staple during Ramadan, and for a good reason. It is packed with protein and fiber, making it a filling and nutritious meal that is easy to digest. Lentil soup is also quick and easy to prepare, making it perfect for iftar.

Ingredients:

• 1 cup dried lentils
• 1 large onion, diced
• 2 cloves garlic, crushed
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1/2 teaspoon dried thyme
• 4 cups vegetable broth
• 1 can diced tomatoes
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Rinse the lentils in a colander and set aside.
2. Heat olive oil in a large pot over medium heat. Add the onions and garlic and sauté until the onions are translucent.
3. Add the carrots and celery and continue to sauté for another 5 minutes.
4. Add the cumin, coriander, paprika, and thyme and stir to combine.
5. Add the lentils, vegetable broth, and diced tomatoes. Bring to a boil.
6. Reduce heat to low and let simmer for 25-30 minutes, or until lentils are tender.
7. Add salt and pepper to taste.
8. Serve hot with a slice of crusty bread.

Enjoy your delicious lentil soup!

2. Grilled Chicken Kebabs

Grilled chicken kebabs are a delicious and healthy option for iftar. Chicken is a lean protein that is easy to digest, and grilling it adds a delicious smoky flavor. You can also add some vegetables to your kebabs for added nutrition.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 red bell pepper, cut into 1-inch pieces
• 1 yellow bell pepper, cut into 1-inch pieces
• 1 green bell pepper, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Add the chicken cubes to the bowl and toss to coat well. Cover and refrigerate for at least 30 minutes (or up to 4 hours) to marinate.
3. Preheat the grill to medium-high heat.
4. Thread the marinated chicken cubes, bell peppers, and onions onto skewers, alternating between each.
5. Grill the skewers for about 8-10 minutes, turning occasionally, until the chicken is cooked through and the vegetables are lightly charred.
6. Remove from the grill and let rest for a few minutes before serving.

Enjoy your delicious and healthy grilled chicken kebabs!

3. Chickpea Salad

Chickpea salad is a refreshing and easy-to-digest option for iftar. Chickpeas are a great source of protein and fiber, and they are also easy to digest. The salad can be prepared ahead of time, making it a convenient option for iftar.

Ingredients:

• 2 cans of chickpeas, drained and rinsed
• 1 red onion, diced
• 1 red bell pepper, diced
• 1 cucumber, diced
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, red onion, red bell pepper, cucumber, parsley, and mint.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, cumin, salt, and pepper.
3. Pour the dressing over the chickpea mixture and toss to coat well.
4. Cover and refrigerate for at least 30 minutes (or up to 4 hours) to allow the flavors to meld together.
5. Serve chilled or at room temperature.

4. Baked Salmon

Baked salmon is a healthy and delicious option for iftar. Salmon is packed with omega-3 fatty acids, which are beneficial for heart health. Baking the salmon is a simple and healthy cooking method that retains its natural flavor and texture.

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 lemon, sliced
• 4 sprigs of fresh thyme
• 4 cloves garlic, minced
• 1/4 cup white wine

Instructions:

1. Preheat the oven to 375°F.
2. Line a baking dish with parchment paper or aluminum foil.
3. Brush the salmon fillets with olive oil and season with salt and pepper.
4. Place the salmon fillets in the baking dish and top each with a few slices of lemon, a sprig of thyme, and a tablespoon of minced garlic.
5. Pour the white wine over the salmon fillets.
6. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
7. Remove from the oven and let rest for a few minutes before serving.

Enjoy your delicious and healthy baked salmon!

5. Fruit Salad

Fruit salad is a refreshing and easy-to-digest option for iftar. Fruits are rich in vitamins, minerals, and antioxidants, making them a nutritious choice. A fruit salad can be prepared ahead of time, making it a convenient option for iftar.

Ingredients:

• 2 cups fresh strawberries, hulled and sliced
• 1 cup fresh blueberries
• 1 cup fresh pineapple, chopped
• 1 cup fresh mango, chopped
• 1 cup fresh kiwi, sliced
• 1/4 cup fresh mint leaves, chopped
• 1 tablespoon honey (optional)

Instructions:

1. In a large bowl, combine the strawberries, blueberries, pineapple, mango, kiwi, and mint leaves.
2. If desired, drizzle with honey and toss to coat.
3. Cover and refrigerate for at least 30 minutes (or up to 4 hours) to allow the flavors to meld together.
4. Serve chilled or at room temperature.

6. Hummus and Vegetable Platter

Hummus is a classic Middle Eastern dip made from chickpeas, tahini, olive oil, and spices. It is a healthy and easy-to-digest option that can be paired with a variety of vegetables for added nutrition. 

Ingredients:

• 1 cup hummus
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cucumber, sliced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1/4 cup kalamata olives
• 1/4 cup crumbled feta cheese
• Pita chips or crackers for serving

Instructions:

1. Spread the hummus on a large platter or shallow dish.
2. Arrange the sliced bell peppers, cucumber, carrots, and celery around the edges of the hummus.
3. Sprinkle the kalamata olives and crumbled feta cheese over the top of the hummus.
4. Serve with pita chips or crackers on the side.

7. Quinoa and Vegetable Stir-Fry

Quinoa is a superfood that is packed with protein and fiber, making it a great option for iftar. Stir-frying quinoa with vegetables adds flavor and texture, making it a satisfying meal. 

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth or water
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 onion, chopped
• 2 carrots, sliced
• 1 red bell pepper, sliced
• 1 yellow squash, sliced
• 1 zucchini, sliced
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon cornstarch
• Salt and pepper to taste
• Green onions, chopped, for garnish (optional)

Instructions:

1. Rinse quinoa and combine with vegetable broth or water in a medium saucepan. Bring to a boil, reduce heat, cover, and simmer for 15-20 minutes, or until quinoa is cooked through and liquid is absorbed.
2. While quinoa is cooking, heat olive oil in a large skillet or wok over medium-high heat.
3. Add garlic and onion and sauté for 2-3 minutes, or until onion is translucent.
4. Add sliced carrots, red bell pepper, yellow squash, and zucchini to the skillet and continue to stir-fry for 5-7 minutes, or until vegetables are tender.
5. In a small bowl, whisk together soy sauce, honey, cornstarch, salt, and pepper.
6. Add the cooked quinoa to the skillet and pour the soy sauce mixture over the top. Stir-fry for an additional 2-3 minutes, or until the sauce is heated through and the vegetables and quinoa are well-coated.
7. Remove from heat and serve hot, garnished with chopped green onions if desired.

8. Watermelon and Feta Salad

Watermelon and feta salad is a refreshing and easy-to-digest option for iftar. Watermelon is rich in vitamins and antioxidants, while feta cheese provides protein and calcium.

Ingredients:

• 4 cups cubed watermelon
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh mint
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cubed watermelon, crumbled feta cheese, and chopped fresh mint.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
3. Drizzle the dressing over the watermelon mixture and toss to coat.
4. Serve chilled or at room temperature

 9. Baked Sweet Potatoes

Baked sweet potatoes are a healthy and easy-to-digest option for iftar. Sweet potatoes are rich in vitamins and antioxidants, and they are easy to digest. Baking the sweet potatoes in the oven brings out their natural sweetness and flavor. 

Ingredients:

• 4 medium sweet potatoes
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Wash the sweet potatoes and pierce each one several times with a fork.
3. Rub the sweet potatoes with olive oil and sprinkle with garlic powder, dried thyme, salt, and pepper.
4. Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until tender when pierced with a fork.
5. Remove from the oven and let cool for a few minutes before serving.

Summary

These additional healthy and easy-to-digest recipes for iftar offer a variety of options to choose from. Incorporating
these recipes into your iftar meals can help ensure a nutritious and satisfying meal that is easy to digest. By incorporating these recipes into your iftar meals, you can ensure a smooth transition into the fast the next day.