Saed News: In the following, join us to explore some light yet elegant and festive dishes suitable for iftar.
Saed News Report: Ramadan, as the month of worship and peace, is an opportunity to rejuvenate both physically and spiritually. During this month, fasting individuals reach the iftar meal after long hours of fasting, which requires light and healthy food. The meal should not only relieve hunger and thirst but also provide enough energy for the body to engage in daily activities.
Choosing the right food for iftar is very important. This food should be easy to digest and prevent the stomach from becoming too heavy. In this article from Hamshahri Online, we introduce 15 light and nutritious dishes for iftar, each of which in its own unique way can provide the energy you need and enhance the joy of iftar.
1.Vegetable Soup
According to Hamshahri Online, vegetable soup is an excellent option to start iftar as it rebuilds the body and creates a feeling of lightness due to the use of fresh vegetables and nutritious ingredients. This soup is rich in vitamins and minerals and, due to its high fiber content, aids in digestion.
1.Recipe: Chop vegetables such as carrots, potatoes, celery, tomatoes, and onions, and sauté them in a pot with a little oil. Then, add water or vegetable broth and let the vegetables cook until tender. Finally, add salt and pepper and serve.
2.Kashk-e-Bademjan (Eggplant with Whey)
Kashk-e-Bademjan is a popular and nutritious Iranian dish, known for its distinctive flavor from eggplant, kashk (fermented whey), and garlic. It’s rich in protein and nutrients and is easily digestible, providing sufficient energy for the next day.
Recipe: Grill or fry the eggplants. Sauté onions and garlic in some oil, then add turmeric and other spices. Add the eggplants, and then the kashk. Season with salt and pepper. Let the mixture simmer, and then serve.
3.Chicken with Vegetables
Chicken with vegetables is a light, nutritious dish rich in protein and fiber from the vegetables. It is quick to prepare, easy to digest, and perfect for iftar.
Recipe: Sauté chicken with onions and spices. Then, add bell peppers, tomatoes, and any other preferred vegetables, and cook until the chicken and vegetables are fully cooked. Add salt and pepper, and serve.
4.Vegetable Sandwich
A vegetable sandwich is a healthy and light choice for iftar, which can be made with various fresh vegetables and whole-grain bread. This sandwich, rich in fiber and essential vitamins, provides a lot of energy to the body.
Recipe: Fill whole-grain bread with fresh vegetables such as lettuce, tomatoes, cucumber, carrots, and avocado. You can add yogurt sauce or olive oil for flavor, and then serve.
5.Seasonal Salad
A seasonal salad is a simple yet nutritious dish, perfect to start iftar. Due to the fresh vegetables, it not only aids digestion but also reduces thirst.
Recipe: Chop vegetables like lettuce, tomatoes, cucumber, carrots, and olives, then mix them. Add olive oil or lemon dressing and serve.
6.Barley Soup (Aash)
Barley soup is a traditional and light Iranian dish made with barley and vegetables, providing energy and nourishment. It is a good option for those seeking a light and energizing meal.
Recipe: Boil barley and then add herbs like parsley, coriander, and chives. Sauté onions and add them to the soup. Season with salt and pepper, and let it cook thoroughly.
7.Vegetable Pilaf
A vegetable pilaf is a light and delicious dish made with various colorful vegetables. It contains essential vitamins and minerals and is easy to digest.
Recipe: Wash the rice and cook it with vegetables such as carrots, zucchini, peas, and aromatic herbs like dill and parsley. You can use olive oil or butter for flavor.
8.Vegetable Meatballs
Vegetable meatballs are a delicious and healthy dish made with a variety of vegetables. This meal is not only tasty but also rich in vitamins and nutrients.
Recipe: Grate vegetables like zucchini, carrots, peas, and onions, then mix them with flour and spices. Form small balls from the mixture and fry them in oil. Serve the meatballs with tomato sauce.
9.Rice with Bean Stew
Bean stew with rice is a light yet nutritious dish, ideal for iftar due to its high protein content. It is filling and easily digestible.
Recipe: Cook beans with onions and spices like turmeric, then add rice. Serve the bean stew with rice.
10.Frittata
Frittata is a light and nutritious dish made with eggs and vegetables. With eggs as a good source of protein, this dish is ideal for iftar.
Recipe: Mix eggs with vegetables like spinach, bell peppers, and tomatoes. Then, cook the mixture in a pan for a few minutes until the eggs are fully cooked.
11.Pasta with Tomato Sauce
Pasta with tomato sauce is a light and delicious dish that provides necessary energy for the body due to its simple ingredient combination. This meal is a great option for iftar.
Recipe: Cook pasta and then mix it with tomato sauce and aromatic herbs like basil. Serve it with grated cheese.
12.Vegetable Meatballs
Vegetable meatballs are a delicious and healthy dish made from a variety of vegetables. This dish is not only flavorful but also packed with vitamins and nutrients.
13.Yogurt and Cucumber
Yogurt and cucumber is a light and refreshing dish, especially popular in summer. It not only helps with thirst but also has many digestive benefits.
Recipe: Grate cucumber and mix it with yogurt. Add grated garlic, salt, and pepper, then serve.
14.Vegetable Noodles
Vegetable noodles are a quick and light dish made with various fresh vegetables like carrots, bell peppers, and zucchini.
Recipe: Prepare noodles according to the package instructions. Sauté vegetables in a pan with a little oil, then add the cooked noodles and flavor with soy sauce.
15.Oil-Free Chicken Kebab
Chicken kebab is a light, protein-rich dish, perfect for iftar. It is very healthy since it is prepared without oil.
Recipe: Marinate chicken with spices and saffron, then grill or bake it for a few minutes. Serve the chicken kebab with fresh vegetables.
16.Vegetable Dolma
Vegetable dolma is made with fresh vegetables like zucchini, bell peppers, and tomatoes. It is a simple and nutritious dish.
Recipe: Stuff vegetables with rice and spices, then steam them. Let the dolmas cook thoroughly and then serve.
In Ramadan, choosing light and nutritious foods for iftar is very important. Dishes like vegetable soup, kashk-e-bademjan, seasonal salad, and vegetable dolma can be great options to start your iftar meal. These dishes are not only easy to digest but also provide the necessary vitamins and minerals for the body. Moreover, they provide the energy needed for the next day and help boost vitality during fasting.
