Top Healthy Iftar Recipes to try this Ramadan

Ramadan is a month-long period of fasting observed by Muslims worldwide. During this time, Muslims abstain from food, water, and other physical needs from dawn until sunset.

The purpose of this practice is to purify the body and mind, deepen one’s spiritual connection with Allah, and practice self-discipline and self-control.

Fasting during Ramadan can have many positive effects on one’s health. Intermittent fasting has been shown to have potential health benefits, such as improved insulin sensitivity, weight loss, and reduced inflammation.

Some studies have also suggested fasting can lead to better cognitive function and mental clarity.

To maintain good health during Ramadan, it is important to follow a balanced diet and to exercise regularly during the hours when one can eat. Here are some tasty and healthy iftar recipes you need to try this Ramadan!

Healthy Iftar Recipes

Iftar is the meal that Muslims eat at the end of their daily Ramadan fast. It is important to eat healthy and nutritious food during iftar to nourish the body after a day of fasting. Here are some healthy iftar recipes you can try:

1. Lentil Soup 

Lentil soup is a nutritious and filling option for and among the most common healthy iftar recipes. 

Ingredients 

• 1 cup dried lentils, rinsed and drained
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups vegetable or chicken broth
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• 2 tablespoons olive oil

Directions 

1. Heat the olive oil in a large pot over medium-high heat. Add the onion, garlic, carrots, and celery and sauté for 5 minutes or until the vegetables are tender.
2. Add the lentils, cumin, smoked paprika, salt, and pepper to the pot and stir to combine.
3. Pour in the broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let the soup simmer for 30-40 minutes or until the lentils are tender.
4. Taste the soup and adjust the seasoning as needed.
5. If desired, use an immersion blender to puree the soup until it reaches your desired consistency. You can transfer the soup to a blender in batches and puree until smooth.
6. Serve hot and enjoy!

2. Grilled Chicken Kebabs

Kebabs are a great way to incorporate protein and vegetables into your iftar meal. One of the most demanded and healthy iftar recipes of all time.

Ingredients 

• 1 pound 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 red onion, cut into 1-inch pieces
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 tablespoon honey
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 8 skewers (if using wooden skewers, soak them in water for 30 minutes before using)

Directions

1. In a small bowl, whisk together the olive oil, lemon juice, honey, oregano, thyme, salt, and black pepper to make the marinade.
2. Thread the chicken, bell peppers, and onion onto skewers, alternating the ingredients.
3. Brush the kebabs generously with the marinade, making sure to coat all sides.
4. Preheat a grill or grill pan to medium-high heat. Grill the kebabs for 10-12 minutes, turning occasionally, or until the chicken is cooked through and the vegetables are tender and slightly charred.
5. Remove the kebabs from the grill and let them rest for a few minutes before serving.
6. Serve hot with your favorite dipping sauce or side dishes, such as rice or a salad.

3. Stuffed Dates

Dates are a traditional food eaten during Ramadan. You can stuff them with nutritious ingredients like almonds or walnuts, or even a bit of cream cheese. They make sweet and healthy iftar recipes.

Ingredients

• 16 dates, pitted
• 4 oz. soft goat cheese
• 2 tablespoons honey
• 1/4 cup chopped walnuts

Directions

1. Preheat the oven to 350°F.
2. In a small bowl, mix the goat cheese, honey, and chopped walnuts.
3. Take each date and stuff it with a small amount of the goat cheese mixture, using a spoon or your fingers.
4. Place the stuffed dates on a baking sheet lined with parchment paper.
5. Bake the dates for 8-10 minutes, or until the cheese is slightly melted and the dates are warm.
6. Remove the dates from the oven and let them cool for a few minutes before serving.
7. Serve the stuffed dates warm or at room temperature as a delicious appetizer or snack.

4. Fruit Salad

After long hours of fasting, a fruit salad is the best and among the healthy iftar recipes to give your body the hydration it needs and the best part is, it is so easy to make for iftar. 

Ingredients

• 2 cups chopped fresh fruit (such as strawberries, blueberries, pineapple, mango, kiwi, grapes, etc.)
• 1 tablespoon honey
• 1 tablespoon fresh lime juice
• 1/2 teaspoon vanilla extract
• Mint leaves, for garnish (optional)

Directions

1. Wash and chop the fruit into bite-sized pieces.
2. In a small bowl, whisk together the honey, lime juice, and vanilla extract to make the dressing.
3. Place the chopped fruit in a large bowl and pour the dressing over it. Toss gently to coat all the fruit.
4. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
5. Before serving, give the fruit salad a quick stir to redistribute the dressing.
6. Garnish the fruit salad with mint leaves.

5. Chicken Shawarma Wraps

Chicken is a good source of protein and you can use it in a shawarma wrap for a delicious and satisfying iftar meal.

Ingredients

For the chicken filling:

• 1 pound boneless, skinless chicken thighs, cut into thin strips
• 1/2 cup plain yogurt
• 2 tablespoons ginger-garlic paste
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 2 teaspoons garam masala
• 1 teaspoon turmeric
• 1/4 teaspoon cayenne pepper
• Salt and pepper, to taste
• 2 tablespoons oil

For the wrap:

• 4 large chapatis or tortillas
• 1/2 cup thinly sliced red onion
• 1/2 cup chopped tomatoes
• 1/4 cup chopped fresh cilantro
• 1/4 cup mint chutney
• Lime wedges, for serving

Directions

1. In a large bowl, whisk together the yogurt, ginger-garlic paste, coriander, cumin, garam masala, turmeric, cayenne pepper, salt, pepper, and oil to make the marinade.
2. Add the chicken strips to the marinade and toss to coat. Cover the bowl with plastic wrap and refrigerate for at least 1 hour or overnight.
3. Preheat a grill or grill pan to medium-high heat. Grill the chicken strips for 8-10 minutes, or until cooked through and slightly charred.
4. Warm the chapatis or tortillas on a griddle or in the microwave.
5. To assemble the wraps, spread a tablespoon of mint chutney on each chapati or tortilla. Top with a few slices of red onion, chopped tomatoes, and fresh cilantro.
6. Add the grilled chicken strips to the wrap and roll it up tightly.
7. Serve the chicken kathi rolls with lime wedges on the side.

6. Baked Vegetable Samosas

You can never go wrong with samosas and here are healthy iftar recipes for samosas that are not deep-fried but baked. 

Ingredients

For the pastry:

• 2 cups all-purpose flour
• 1/4 teaspoon salt
• 1/4 cup vegetable oil
• 1/2 cup water

For the filling:

• 2 tablespoons oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• 1/2 teaspoon turmeric
• 1/4 teaspoon cayenne pepper
• 2 cups diced vegetables (such as potatoes, peas, carrots, and cauliflower)
• Salt and pepper, to taste
• 1 tablespoon lemon juice
• 1/4 cup chopped fresh cilantro

Directions

1. To make the pastry, combine the flour and salt in a large bowl. Add the oil and mix until the mixture resembles coarse crumbs.
2. Add the water and knead the dough until it becomes a smooth ball. Cover the dough with a damp cloth and rest for 30 minutes.
3. To make the filling, heat the oil in a large skillet over medium heat. Add the onion and garlic and sauté until softened.
4. Add the cumin, coriander, garam masala, turmeric, and cayenne pepper to the skillet and stir to combine.
5. Add the diced vegetables to the skillet and season with salt and pepper. Cook the vegetables until they are tender, stirring occasionally.
6. Remove the skillet from the heat and stir in the lemon juice and chopped cilantro.
7. Preheat the oven to 375°F.
8. Divide the dough into 8 equal portions. Roll each portion into a thin circle and cut it in half.
9. Take each half-circle and fold it into a cone shape, sealing the edges with a little water. Fill each cone with the vegetable filling and seal the top edges with a little water.
10. Place the samosas on a baking sheet lined with parchment paper and brush them with a little oil.
11. Bake the samosas for 20-25 minutes, or until they are golden brown and crispy.
12. Serve the baked vegetable samosas with chutney or yogurt sauce.

Conclusion

During Ramadan, it’s important to maintain a balanced and healthy diet, even during iftar. Eating various nutrient-dense foods, including fruits, vegetables, whole grains, lean protein sources, and healthy fats, can help provide the body with the nutrients it needs to stay healthy.

It’s important to avoid overeating and to drink plenty of water throughout the night to stay hydrated. Limiting sugary and processed foods can help maintain stable blood sugar levels and prevent unhealthy weight gain. In this blog, we shared with you a bunch of delicious, easy-to-make, and healthy iftar recipes to try this Ramadan. Which one are you going to try?

Buy delicious Kashmiri foods such as Wazwan, Spices, DryFruits, Shilajit, Saffron, Walnuts, Apricots, Almonds, and more from Kashmirica.

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Mir Saeid

Mir Saeid is the Growth Hacker of Kashmirica, a brand that is poised to ‘Bring Exclusives from Kashmir to You’. An enthusiastic cultural entrepreneur, he is driven by a passion to bring about a social impact. He has a Masters in International Business from the University of Bedfordshire and has worked in leading Marketing positions at various SMEs and Startups for 8+ years.

Intrigued by the crafts of his birthplace,  he decided to bring the art on the Global Connoisseur through the internet. A polyglot who speaks English, Arabic, Urdu & Koshur, Mir loves traveling, reading, writing, and spending time on the cricket field – a passion rekindled just recently.