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Meatless Monday: Vegetarian Iftar Menu for Ramadan

June 22, 2015 by thelevantess Leave a Comment

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

 

Spinach pies (Fatayer/Aqrass bi Sabanekh) |The Levantess

A small bowl of lentil soup with vermicelli noodles

Minted Cucumber Yogurt Salad

Minted Cucumber Yogurt Salad- Khiar biLaban | The Levantess

Quinoa and Rice Vegetable Pilaf

Italian Flat Beans with Fresh Tomatoes

Italian Flat Beans with Fresh Tomatoes | The Levantess

 

 

 

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Filed Under: Uncategorized Tagged With: cucumber, Greek yogurt, green beans, healthy in Ramadan, iftar, Meatless Monday, menus, quinoa, Ramadan, Salad, sample menus, soup, vegetarian, yogurt

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