Tasty Middle Eastern Vegetarian Recipes

A colorful spread of various vegetables and spices commonly used in Middle Eastern cuisine, including eggplant, tomatoes, bell peppers, chickpeas, za’atar, sumac, and cumin. The veggies should be arranged in an eye-catching way with pops of bright colors, while the spices are sprinkled around them in small piles. The background should feature a soft, warm gradient that complements the vibrancy of the ingredients.

Key Takeaways

Discover mouthwatering Middle Eastern vegetarian recipes.
Explore two flavorful Persian dishes: Vegan Ghormeh Sabzi and Vegan Fesenjan.
Enjoy the rich tastes of Egyptian Foul-Mudammas.
Savor the Lebanese favorites, including Roast Cauliflower with Tahini Sauce and Zaatar Bread.
Learn about diverse ingredients and spices that enhance plant-based meals.

Delicious Vegan Mushroom Shawarma

The Vegan Mushroom Shawarma is a tasty take on a classic Middle Eastern dish. It uses flavorful portobello mushrooms with spices for a hearty meal. This recipe is great for busy weeknights, ready in just 30 minutes. It’s a quick way to enjoy wholesome vegan Lebanese food.

Ingredients

4 portobello mushrooms
2 tablespoons apple cider vinegar
3 tablespoons olive oil
3 cloves garlic, minced
1 tablespoon Arabic 7 spices
1 teaspoon Aleppo pepper flakes
½ teaspoon black pepper
1 teaspoon salt
1 tablespoon Worcestershire sauce (vegan)
1 teaspoon mastic, ground
1 red onion, sliced

Method

Start by preheating your oven to 425°F (218°C). In a bowl, mix olive oil, apple cider vinegar, garlic, spices, Aleppo pepper flakes, black pepper, salt, Worcestershire sauce, and mastic. Coat the portobello mushrooms with the marinade well. Put them on a baking sheet with parchment paper.

Roast the mushrooms in the oven for 30 minutes or until they’re tender and a bit charred. For a tasty side, soak sliced red onions in vinegar or make a yogurt-cucumber-mint dressing. Serve the vegan mushroom shawarma with pita bread, hummus, rice, bulgur, radishes, or naan.

This dish brings together the amazing flavors of Middle Eastern vegetarian recipes. It’s a fulfilling and healthy choice for vegans or vegetarians.

Middle Eastern Vegetarian Recipes for Weekly Meal Prep

Meal prepping can be tough, but it’s easier with the right recipes. I love making plant-based Middle East dishes that are easy to prepare ahead. These recipes are flexible and can be tailored to my taste.

One great option is the Chicken Shawarma Bowls. This recipe is quick, taking only 20-30 minutes. I marinate chicken with lemon juice, garlic, onion, and olive oil for flavor. Bulgur is my choice for the base because it’s full of fiber.

I add fresh veggies like shredded kale, avocado, and bell peppers for nutrition and looks. Cooking veggies like butternut squash and sweet potatoes adds flavor and texture to my meals.

Adding lemon juice, olives, and pickled onions makes the dish zesty. I top it off with tahini sauce, lemon vinaigrette, or Tahini Herb Dressing. You can also add Greek yogurt, feta cheese, or pan-fried halloumi for extra flavor.

I’ve made a list of 15 Middle Eastern vegetarian recipes that are quick to make. Most take 30 minutes or less. Here’s a quick look:

Recipe Name	Preparation Time	Main Ingredients
Veggie Hummus Wrap	15 minutes	Hummus, Fresh Veggies, Tortilla
Roasted Carrot Soup with Red Lentils	30 minutes	Carrots, Red Lentils, Spices
Moroccan Lamb Tagine with Apricots	35 minutes	Lamb, Apricots, Spices
Lamb Koftas with Sour Cherry Sauce	45 minutes	Lamb, Sour Cherries, Spices
Okra Stew	30 minutes	Okra, Tomatoes, Onions
Vegan Lamajoun	20 minutes	Flatbread, Vegetables, Spices
Chickpea Shawarma Wrap	25 minutes	Chickpeas, Pita, Sauce
Turkish Noodles with Garlic Yogurt	30 minutes	Pasta, Yogurt, Garlic
Roasted Eggplant with Tahini	40 minutes	Eggplant, Tahini, Spices

Adding these dishes to my routine makes eating healthy fun. Focusing on vegetable-rich Arabic meals keeps my diet balanced and exciting. This approach supports health and variety, making every meal a treat.

Show a colorful spread of Middle Eastern vegetarian dishes arranged neatly in reusable glass containers, ready for weekly meal prep. The dishes include colorful salads, flavorful dips like hummus and baba ganoush, roasted vegetables like eggplant and zucchini, and protein-rich dishes like falafel or lentil soup. The containers are topped with herbs and spices like cumin, parsley, and za'atar to add a burst of flavor. In the background, show a wooden cutting board with fresh vegetables and spices being chopped and prepared for the next round of meal prep.

Vegan Ghormeh Sabzi (Persian)

Vegan Ghormeh Sabzi is a favorite Persian dish, loved for its mix of flavors and colors. It’s a plant-based dish from the Middle East that combines herbs and spices. This recipe is a great choice for those who love Persian vegetarian food. It’s packed with red kidney beans and fresh herbs, offering lots of protein and fiber.

Vegan Ghormeh Sabzi Ingredients

Here are the main ingredients for a delicious Vegan Ghormeh Sabzi:

Ingredient	Quantity
Red kidney beans	1 cup (cooked)
Cilantro	1/2 cup (chopped)
Parsley	1/2 cup (chopped)
Scallions	1/4 cup (chopped)
Spinach	1 cup (chopped)
Turmeric	1 tsp
Coconut oil	2 tbsp
Black lime powder (Limoo Amani)	1 tsp
Fenugreek leaves	1 tsp (dried)
Water	2 cups

Preparing this stew takes about 15 minutes, and it cooks for about 1 hour and 30 minutes. It makes 2 to 4 servings, perfect for sharing with loved ones. Serve it with stovetop basmati rice for a cozy, satisfying meal.

Vegan Fesenjan (Persian)

This Vegan Fesenjan is a rich and flavorful Persian stew. It combines sweet and sour tastes typical of traditional Persian vegetarian dishes. Made with walnuts, pomegranate molasses, and lentils, it’s a great example of plant-based Middle East cuisine. It’s not just tasty but also nutritious, making it a great meal choice.

Vegan fesenjan Ingredients

To make this stew, you’ll need the following ingredients:

1 cup toasted walnuts
3 tablespoons pomegranate molasses
1/4 cup olive oil
1 large yellow onion, chopped
1/4 teaspoon salt
1/4 teaspoon pepper
2 1/2 cups vegetable broth
1 cup rinsed brown or green lentils
1-2 tablespoons maple syrup or coconut sugar
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon ground cinnamon

This recipe makes about 4 to 5 servings. It has a great mix of flavors and textures. The toasted walnuts add a rich, nutty flavor, and the pomegranate molasses gives it a sweet-tart taste. With around 400 calories per serving, it’s both delicious and healthy, supporting heart health.

Ingredient	Quantity
Toasted walnuts	1 cup
Pomegranate molasses	3 tablespoons
Olive oil	1/4 cup
Yellow onion	1 large
Salt	1/4 teaspoon
Pepper	1/4 teaspoon
Vegetable broth	2 1/2 cups
Brown or green lentils	1 cup
Maple syrup or coconut sugar	1-2 tablespoons
Turmeric	1/2 teaspoon
Cumin	1/2 teaspoon
Ground cinnamon	1/2 teaspoon

This stew is great for meal prep and keeps well in the fridge for up to five days. Serve it over rice or with Iranian jeweled rice for a special meal. It’s a delicious way to enjoy plant-based Middle East cuisine and a must-try for those interested in Persian vegetarian recipes.

Roast Cauliflower with Tahini Sauce (Lebanese)

Roast Cauliflower with Tahini Sauce is a great choice for Lebanese vegetarian recipes. It mixes the natural taste of cauliflower with a rich tahini sauce. This makes for a delightful meal for those who love vegetable-rich Arabic dishes. Each bite offers a satisfying crunch and the creamy taste of tahini, making it a nutritious choice.

Preparing this dish is easy, taking just 5 minutes to get ready and 35 minutes to cook. So, it’s ready in about 40 minutes. It has 283 calories per serving and is full of vitamins like Vitamin C and Calcium. It’s perfect for those looking for healthy, low-carb meals. Here’s what you need:

This dish is great for meal prep, as you can prepare two parts a day before. Air frying the cauliflower gives it a crispy outside in 15-20 minutes. You can also add garnishes like chopped parsley and paprika for extra flavor and looks.

Even though it’s best eaten fresh, the dish still tastes great when it’s a bit soft. The tahini sauce brings out the best in the roasted cauliflower. It’s perfect as a main dish or a side, offering a mix of textures and flavors.

Roast Cauliflower with Tahini Sauce (Lebanese)

Create an image of a vibrant, colorful Lebanese market filled with fresh produce such as cauliflower, eggplant, and chickpeas. In the foreground, showcase a beautifully roasted cauliflower with charred edges and a drizzle of tahini sauce. Surround the dish with traditional seasonings like sumac and za’atar to bring out the flavors of the Middle East. In the background, capture the hustle and bustle of the market with vendors shouting out their wares and customers bargaining for the best prices. The warm sunlight streaming in from overhead adds a touch of warmth to the scene.

Nutritional Information	Amount per Serving
Calories	283 kcal
Carbohydrates	16 g
Protein	8 g
Fat	23 g
Saturated Fat	3g
Sodium	346 mg
Potassium	588 mg
Fiber	4g
Sugar	3g
Vitamin A	20 IU
Vitamin C	79 mg
Calcium	77 mg
Iron	2 mg

Foul-Mudammas (Egyptian)

Foul-Mudammas is a favorite in Egyptian vegetarian cuisine. It’s made with fava beans and has a long history. This dish is great for breakfast or lunch and is a top pick for plant-based Middle Eastern meals.

Egyptian Vegan Foul-Mudammas Ingredients

Here’s what you need for a tasty Foul-Mudammas:

2 cans of cooked fava beans (or 1 cup of dry fava beans, soaked and boiled)
4 cloves of garlic, minced
1/4 cup of extra virgin olive oil
1 large tomato, diced
Juice of 1 lemon
1 teaspoon of ground cumin
Salt and pepper to taste
Chopped parsley for garnish
Optional: hot peppers, hard-boiled eggs, and warm pita bread for serving

This dish is packed with fiber, making you feel full and happy. It’s also quick to make, taking about 30 minutes. This lets you enjoy authentic Egyptian vegetarian cuisine even on busy days.

Pairing Your Milkshakes with Vegan Treats

Want to make your vegan milkshakes even better? Try these toppings and mix-ins:

Vegan Milkshake Flavor	Perfect Pairing
Decadent Chocolate	Chewy Vegan Brownies
Refreshing Strawberry	Soft and Gooey Vegan Chocolate Chip Cookies
Creamy Vanilla	Moist Vegan Vanilla Cupcakes
Zesty Lemon	Luscious Vegan Lemon Bars

Egyptian Vegan Foul-Mudammas Ingredients

A close-up of a bowl filled with warm and creamy Foul-Mudammas, topped with fresh diced tomatoes, chopped parsley, and a drizzle of olive oil. The steam rises from the bowl, making the colors and textures pop. A few pita breads lay on the side, ready to be used for dipping. The background is blurred, giving the image a cozy and intimate feel.

Nutritional Information	Per Serving
Calories	200
Carbohydrates	30g
Protein	30g
Fat	6g
Fiber	8g

Foul-Mudammas is a great choice for plant-based Middle Eastern meals. It’s full of nutritious ingredients and brings authentic flavors to your table.

Vegan Cheesy Garlic Lebanese Zataar Bread

This Vegan Cheesy Garlic Lebanese Zataar Bread brings together traditional Lebanese flavors with a plant-based twist. It’s perfect as a snack or appetizer. Plus, it’s quick to make, making it great for any meal. The bake time is just minutes, blending garlic’s savory taste with za’atar’s earthy notes.

Vegan Cheesy Garlic Lebanese Zataar Bread Ingredients

Ingredient	Amount
Active dry yeast	2 ¼ teaspoon
Warm water	1 ¼ cup
Sugar	1 teaspoon
All-purpose flour	3 cups
Salt	½ teaspoon
Extra virgin olive oil	1 tablespoon
Za'atar spice	3 tablespoons
Vegan mozzarella shreds	4 oz
Fresh vegetables	Various (cucumbers, salad greens, bell peppers, tomatoes, etc.)

This Vegan Zataar Bread recipe makes eight servings, with each serving having about 306 calories. Preparation takes around 30 minutes, and baking is 5-7 minutes. The bread stays fresh for up to a week in an airtight container. It’s a great way to enjoy Lebanese vegetarian flavors in a plant-based dish.

Middle Eastern Vegetarian Recipes for Healthy Eating

Exploring healthy Middle Eastern recipes opens a world of vibrant flavors and nourishing ingredients. These dishes are full of fresh vegetables, legumes, whole grains, and healthy fats. They are perfect for anyone looking for a healthy diet. The essence of vegetarian Mediterranean dishes shines through, making meals nutritious and full of flavor.

For those looking at their health, these recipes offer many benefits. They help keep energy levels up and provide essential nutrients. For example, the Middle Eastern Roasted Vegetable Rice is great for eight people. It has a balanced mix of macronutrients.

The table below shows some key nutritional facts from selected healthy Middle Eastern recipes:

Recipe	Calories per Serving	Fat (g)	Carbohydrates (g)	Protein (g)	Fiber (g)
Middle Eastern Roasted Vegetable Rice	366	14	51	7	21
Wholesome Brown Rice Pilaf	250	10	30	5	3
Middle Eastern-inspired Salad	180	5	22	4	4
Simit Breads	150	7	20	4	2

Adding healthy Middle Eastern recipes to your meals supports your health and offers a rich culinary experience. Each recipe lets you experiment with flavors. It connects you with cultural roots while enjoying a nutritious, plant-based diet.

Benefits of Middle Eastern Vegetarian Cuisine

Vegetarian cuisine from the Middle East is getting more popular. It’s full of fresh veggies, legumes, and grains. Foods like tabbouleh, falafel, and hummus are tasty and good for you.

This diet is great for your heart thanks to healthy fats like olive oil and nuts. It also has lean proteins like chicken, lamb, and fish. These give you the amino acids you need for muscles.

Fiber is big in Middle Eastern foods, like lentil soup and chickpea stews. It helps with digestion, blood sugar, and feeling full. Spices like cumin, coriander, and turmeric are also packed with antioxidants. They protect your cells from stress and inflammation.

There’s a lot of variety in Middle Eastern food, making it easy to find vegetarian and vegan dishes. Let’s look at some key nutrients and their benefits:

Nutritional Component	Description	Health Benefits
Fresh Vegetables	High in vitamins and minerals	Strengthen the immune system
Legumes	Good source of plant-based protein	Supports energy and muscle repair
Whole Grains	Rich in fiber	Aids digestion and promotes satiety
Healthy Fats	Olive oil and nuts	Heart health and disease prevention
Spices	Cumin, coriander, turmeric	Anti-inflammatory and antioxidant properties

Adding Middle Eastern vegetarian dishes to my meals brings many health and taste benefits. It’s not just about the flavor. It’s also about getting the nutrients I need for a healthy life.

Conclusion

Middle Eastern vegetarian recipes are full of flavors and health benefits. They are a hit with many people. This Middle Eastern vegetarian recipes summary shows how these dishes are great for different diets and taste amazing. You’ll find everything from hearty stews to fresh salads that are both filling and healthy.

The Mediterranean diet is known for its health perks, like keeping the heart healthy and aiding digestion. The plant-based cuisine benefits of these meals make them not just tasty but also good for you. For instance, falafel and baba ghanoush are full of fiber and important nutrients.

I suggest trying out these tasty vegetarian meals in your cooking. You’ll get to enjoy a variety of flavors and the benefits of eating more plants. Adding these simple yet tasty Middle Eastern vegetarian recipes to my cooking has made my meals more enjoyable and healthy. I think you’ll find the same joy in exploring these recipes.

FAQ

Need Some Answers?

What are some popular Middle Eastern vegetarian recipes?

Popular Middle Eastern vegetarian recipes include Vegan Mushroom Shawarma, Foul-Mudammas, Vegan Ghormeh Sabzi, and Roast Cauliflower with Tahini Sauce. These dishes are tasty and full of nutrients.

How can I prepare Middle Eastern vegetarian meals for meal prep?

Middle Eastern vegetarian dishes work great for meal prep. They often keep well. You can make Foul-Mudammas and Vegan Fesenjan in big batches. This makes reheating easy and helps keep a balanced diet all week.

Are Middle Eastern vegetarian meals healthy?

Yes, they are. These meals are full of fresh veggies, legumes, whole grains, and healthy fats. Ingredients like olive oil and spices add nutrients and flavor.

What is Foul-Mudammas?

Foul-Mudammas is a dish from Egypt made with fava beans, olive oil, and spices. It’s high in protein and fiber. People often eat it for breakfast or as a main course. It’s both nutritious and filling.

How is Vegan Ghormeh Sabzi different from traditional Ghormeh Sabzi?

Vegan Ghormeh Sabzi uses plant-based ingredients like kidney beans and fresh herbs. It doesn’t have meat but still has the rich flavors of traditional Persian cuisine.

What kind of dietary considerations should I have when cooking Middle Eastern vegetarian cuisine?

Use fresh ingredients and herbs for the best flavor. Be careful with nuts or gluten if you’re cooking for someone with dietary restrictions.

What are some common spices used in Middle Eastern vegetarian cooking?

Common spices include cumin, coriander, turmeric, and za’atar. These spices add flavor to vegetables and legumes in Middle Eastern dishes.

Can I find gluten-free options in Middle Eastern vegetarian cuisine?

Yes, many dishes are gluten-free, like those with legumes, rice, and fresh veggies. Always check recipes and labels for gluten ingredients.

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Tasty Middle Eastern Vegetarian Recipes