For those observing Ramadan, the ninth month in the Islamic calendar, there are two important meals: suhoor and iftar. The former is eaten early in the morning before fasting and the latter is eaten to break the fast at sunset.
In the morning, it’s important to choose a breakfast that will provide sustenance throughout the day. Bananas and dates, for example, are good for long-lasting energy, keeping hunger at bay for longer.
In the evening, light meals are ideal. “A large, heavy meal that is difficult to digest is the last thing your body wants after a day of fasting from food and water,” says recipe blogger Nada Elbourshami of One Arab Vegan in a blog post titled “Healthy Fasting Tips: Ramadan Do’s and Dont’s.”
“It may seem like a good idea at the time, [but] overeating will leave you feeling bloated and lethargic. Not ideal,” she continues. “As the Qura’an says: ‘eat all of the good things we have provided for your sustenance but commit no excess therein.'”
15 Vegan Suhoor Recipes
If you’re looking for recipes to start your day with during Ramadan, as well as light recipes to break your fast with, here are 15 ideas.
1. Shakshouka
This North African and Middle Eastern dish is traditionally made with tomatoes, spices, and poached eggs. Clearly, the latter is not vegan. But that doesn’t mean you have to go without. This vegan recipe replaces the eggs with tofu.
Get the recipe here.
2. Cumin Chickpea Scramble
Tofu is a popular vegan substitute for scrambled eggs, but you can also make a scramble with chickpeas. For an extra kick of flavor to get you going in the morning, add cumin and garlic.
Get the recipe here.
3. Breakfast Berry Smoothie
If you can’t stomach a full meal in the mornings, but you still want to pack in some nutrition, this berry smoothie is a good way to go. It’s healthy, easy to make, and easy to drink.
Get the recipe here.
4. Vegan Omelet
A vegan omelet is a good way to pack in the vegetables at the beginning of your day. Choose your favorites, like mushrooms, tomatoes, spinach, and onions, for example, and add to this silken tofu-based recipe.
Get the recipe here.
5. Banana Date Smoothie
Is it breakfast or is it dessert? It’s sweet enough and tasty enough to be both. Start your day with a banana and date smoothie, not just because it’s delicious and creamy, but because it’s nutritious and will have you feeling energized for longer.
Get the recipe here.
6. Scrambled Chickpea and Spinach Pitas
Prepare these chickpea and spinach pitas in advance, pop them in the freezer, and then reheat when you’re ready. If you’re a fan, next time, consider making a big batch and freezing them all in one go.
Get the recipe here.
7. Banana Oatmeal
Sweet, creamy, warm, and comforting, this banana oatmeal will go down a treat. It’s also filling and super nutritious too.
Get the recipe here.
8 Vegan Iftar Recipes
1. Red Lentil and Butternut Squash Dhal
This dhal is light, nutritious, delicious, and easy and quick to make, so it ticks all the boxes. If you’re short on time, you can also prepare a large batch in advance and reheat throughout the week.
Get the recipe here.
2. Tofu Halloumi
Traditionally made from goats cheese, halloumi is, of course, not vegan. However, you can get a similar taste and flavor using tofu. Add it to any recipe you like, or pick at it on its own, it’s up to you. This recipe comes together with the help of a waffle iron.
Get the recipe here.
3. Saffron Chorba With Roasted Aubergine and Sweet Potatoes
In Morrocan Arabic, chorba essentially means soup. It’s particularly popular in the Maghreb, a predominantly Muslim subregion in northwest Africa. According to My Morrocan Food blog, chorba normally includes meat or poultry. This “simple, earthy” vegan version swaps in roasted aubergine, sweet potatoes, and saffron.
Get the recipe here.
4. Turkish Lentil Meatballs
These lentil meatballs are inexpensive and easy to make; the main ingredients are red lentils and bulgur. Again, you can make up a big batch and keep in the refrigerator for the coming days. Serve with lettuce leaves and pomegranate molasses.
Get the recipe here.
5. Chilled Cucumber Basil Soup
After an especially hot day, this chilled cucumber basil soup recipe will cool you right down. It’s refreshing, flavorsome, and light.
Get the recipe here.
6. Vegetable Pakoras
Serve these tasty, crispy fried vegetable pakoras with plum chutney or homemade vegan raita. Recipe creator Fatima Cooks says: “these divine pakoras are authentic street food in Pakistan and India and are essential during Ramadan … if there is one Indian/Pakistani street food you’re going to try, this is the one!”
Get the recipe here.
7. Moroccan Harira Soup
Combine lentils, root vegetables, chickpeas, and spices to make this warming, comforting Moroccan harira soup. It all comes together in one pot, so it’s easy to prepare too.
Get the recipe here.
8. Bulgur Pilaf
This recipe for bulgur pilaf calls for freekeh, a whole grain that is high in fiber and protein. You can also add green beans, onions, and chopped tomatoes. Recipe creator Ozlem’s Turkish Table says: “if you are observing Ramadan, this wholesome pilaf with vegetables also proves to be a healthy, easy, and delicious meal option.”
Get the recipe here.
