Saed News: With the arrival of Ramadan, one of the most important questions for those fasting is: What are the best foods for Iftar? In this section of Saed News, we aim to introduce and teach the preparation of the best Iftar meals on a daily basis.
Ramadan: The Most Blessed Month in Islam
Ramadan is the holiest and most auspicious month in Islam, with a strong emphasis on health and nutrition. Many people worry that fasting might harm their bodies or weaken them. However, we assure you that with the help of this guide, all such concerns will be resolved.
In this issue of Barjil Magazine, we will answer the question: What should we eat for Iftar? We will introduce a comprehensive list of suitable Iftar meals. But the valuable insights in this article go beyond just meal suggestions.
✅ Nutritious and energizing
✅ Hydrating for the body
✅ Rich in fiber
✅ Provides sufficient energy
Iftar:
A cup of hot water or tea
3 dates
Several slices of Sangak bread
30g of cheese (about the size of a matchbox)
2 whole walnut kernels
Dinner:
Celery or okra stew with rice
A small plate of lettuce salad or a bowl of Shirazi salad
A bowl of yogurt
Suhur (Pre-Dawn Meal):
A glass of milk
Several slices of Sangak bread
A few teaspoons of honey, grape syrup, or date syrup
Tea + a few dates
Small portions of bread, cheese, and walnuts
½ cup pinto beans
½ cup chickpeas
½ cup lentils
500g Ash greens (leeks, parsley, spinach, and coriander)
200g Ash noodles
2 large onions (fried)
3 cloves of garlic (fried)
2 tbsp dried mint
2 tbsp oil
1 tsp turmeric
Black pepper and salt to taste
Whey (Kashk) as needed
8 cups water
Ash Reshteh is one of the most traditional Iranian dishes, often associated with Ramadan and Iftar. Its popularity transcends seasons—whether hot or cold, a bowl of this soup is always delightful. If you plan to serve Ash Reshteh for Iftar but are unsure about the exact measurements, here’s a recipe for four servings, along with tips to prepare it like a pro.
Cook the legumes: Soak the beans, chickpeas, and lentils for 24 hours, changing the water a few times to reduce bloating. Cook chickpeas and beans separately with 5 cups of water. Lentils cook faster, so add them later or cook them separately.
Prepare the fried garnishes: Finely chop onions and fry them until golden. Fry minced garlic separately with turmeric. Lightly fry the dried mint in oil to release its aroma but avoid overcooking, as it may become bitter.
Cook the Ash: Bring water to a boil in a pot, then add cooked legumes and chopped Ash greens. Let the greens soften before adding half of the fried onions and garlic. Stir in seasonings.
Add noodles and whey: Break the noodles in half and add them while stirring to prevent sticking. After 15 minutes, add the whey and stir. Reduce heat and let it simmer.
Serve: Garnish with fried onions, garlic, mint, saffron, and extra whey before serving.
🔹 Tip: Use a pressure cooker to shorten the cooking time for legumes.
🔹 Do not add salt while cooking legumes, as it may toughen them.
300g diced meat (lamb or beef)
400g celery stalks
50g dried mint
150g parsley
2 medium onions
Oil and turmeric as needed
Salt and black pepper to taste
Lemon juice or verjuice (to taste)
Chop the celery: Separate the leaves from the stalks, wash them, and cut them into 1–1.5 cm pieces.
Sauté onions and turmeric: Finely chop onions, fry them in oil until translucent, then add turmeric.
Prepare the meat: Dice the meat into medium-sized chunks and add it to the onions. Sauté until browned.
Sauté the celery: Add the chopped celery stalks and lightly fry them.
Add water and cook: Pour in 2–3 cups of water and simmer on low heat for about 2 hours.
Prepare the greens: Finely chop parsley and celery leaves, then sauté them lightly.
Add greens and seasoning: Add the sautéed greens, salt, pepper, and lemon juice or verjuice to taste. Let simmer for 45 more minutes.
Serve: Once the stew thickens and releases oil, serve it with plain rice.
🔹 Tip: Traditional chefs prefer lamb meat for its higher fat content, enhancing the flavor.
🔹 For a darker stew color, sauté the greens longer, but note that overcooking reduces their nutritional value.
1 cup Kabkab dates (pitted)
2 tbsp crushed walnuts
½ cup sesame seeds
2 tbsp butter
Sesame powder or seeds
Coconut powder or pistachio powder
Toast the sesame seeds: Heat a pan on low and dry roast the sesame seeds until fragrant, ensuring they don't change color.
Grind the sesame seeds: Let them cool, then grind them into a powder using a blender.
Prepare the dates: Remove pits from the dates. If they are hard, soak them in warm water for 5–10 minutes, then drain and dry them.
Melt the butter: Melt the butter using indirect heat (bain-marie method).
Cook the dates: In a pan, cook the dates slightly until they soften, then mix in the melted butter.
Add the walnuts and sesame powder: Stir the mixture until evenly combined.
Form the balls: Once the mixture cools, take walnut-sized portions and roll them into balls.
Coat the balls: Roll them in sesame powder, coconut powder, or crushed pistachios.
Chill and serve: Refrigerate the date balls until firm, then serve. Enjoy!
With these delicious recipes, you’ll have a perfect start to your Ramadan meals! 🌙✨
