This Meatless Monday, a significant percentage of the world’s population is observing the Ramadan fast. I’ve decided to post a vegetarian iftar menu suggestion.

It is important to break your fast on whole, nutrient-dense foods, and to keep refined and processed foods to a minimum.

Some great sources of vegetarian protein include:

• Quinoa – a psuedo-grain that is also a great source of fiber)
• Greek yogurt – has a good amount of calcium and B-12
• Legumes, including lentils &chickpeas – protein, fiber, B vitamins, complex carbohydrates
• Nuts and seeds (and their butters and milks) – sunflower seeds, almonds, peanuts
• Chia seeds – lots of fiber, omega-3 fatty acids, calcium, and magnesium
• Tofu – protein, iron, calcium
• Eggs – protein, vitamin D
• Avocados – potassium, vitamin B-6, Vitamin C, vitamin E, monounsaturated fatty acids

This is just a partial list of the nutritional benefits of each of these foods.

Some ideas for a menu:

Water & dates

Spinach pies

 

A small bowl of lentil soup with vermicelli noodles

Minted Cucumber Yogurt Salad

Quinoa and Rice Vegetable Pilaf

Italian Flat Beans with Fresh Tomatoes