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Strong Women
3 easy and delicious Ramadan recipes perfect for breaking your fast
By Anna Bartter
Updated 2 years ago
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5 min read
Planning is key to any healthy diet, and Ramadan is no exception. A balanced and wholesome meal is even more vital after a day of fasting, so we’ve put together three quick and nutritious iftar ideas for you to enjoy.
When we think of Ramadan, it’s easy to simply consider the fasting element of the day, but in fact, food is more important than ever during this special religious time. Observant Muslims will fast from sun up to sunset, but the meals we choose to break our fast (iftar) need to be balanced and wholesome, to enable our bodies to cope with the demands of fasting.
Added to this, iftar is a sociable event – a time to enjoy great food with friends and family, so we’ve selected recipes suitable for feeding a crowd.
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Khoshaf
“Khoshaf is an excellent source of slow-release energy after fasting because it contains balanced complex carbohydrates, fibre and natural sugars from dried fruit and nuts,” explains Yasmine ElGhamrawy, aromatherapist and founder of Yatlina. “The natural sugars in the dried fruit and nuts are released slowly into the bloodstream, providing sustained energy over time. Additionally, the high fibre content helps regulate digestion and prevent blood sugar spikes. Adding a bit of rose water or orange blossom water to khoshaf gives it a fragrant and refreshing flavour that is perfect for breaking the fast.”
Ingredients
1 cup dried apricots
1 cup dried figs
1 cup raisins
1 cup pitted prunes
½ cup pitted dates
½ cup slivered almonds
½ cup shelled pistachios
4 cups water
1 tablespoon rose water or orange blossom water
Method
- Rinse the dried apricots, figs, and raisins in cold water, then drain them well. Cut into small pieces.
- Combine the chopped dried fruit, raisins, pitted dates, slivered almonds, and shelled pistachios in a large bowl.
- Add water to the bowl, then mix well.
- Cover the bowl with plastic wrap and let it sit in the refrigerator for at least three hours, or overnight, to allow the fruit to soak up the liquid and plump up.
- Before serving, add the rose water or orange blossom water to the bowl and stir well.
- Divide the khoshaf mixture into serving bowls or glasses and serve cold. it also goes great with some yoghurt for Sohor (the last meal before sunrise.)
Credit: Getty
Egyptian chicken charkaseia with walnut sauce
“Charkaseia [aka chicken sharkaseya] originates in Turkish or Persian cuisine and is always seen as celebratory because of its rich walnut sauce and tender chicken,” says ElGhamrawy. “It is especially popular during Ramadan, when families and friends get together to share the breaking of the fast.”
Ingredients
2 chicken breasts
2 cups of chicken broth
1 cup of white short-grain Egyptian rice
1 cup of walnuts, finely chopped
1 slice of white bread
2 garlic cloves, minced
¼ tsp of ground cinnamon
¼ tsp of ground allspice
Salt and black pepper to taste
2 tbsp of vegetable oil
Method
- In a large pot, add the chicken breasts and chicken broth. Bring it to a boil and then reduce the heat to low. Simmer the chicken for 20-25 minutes or until cooked through.
- Remove the chicken breasts from the pot and set them aside to cool. Reserve the chicken broth.
- Rinse the rice and drain. In a pot, add 2 cups of the reserved chicken broth and bring it to a boil. Add the rice and reduce the heat to low. Cover the pot and cook the rice for 20 minutes or until it’s fully cooked and tender.
- Heat 2 tablespoons of vegetable oil over medium heat in a separate pan. Add the minced garlic and stir for 1 minute.
- Add the finely chopped walnuts, cinnamon, allspice, salt, and black pepper. Stir for 2-3 minutes until the walnuts are toasted and fragrant.
- Soak a slice of white bread in ¼ cup of the reserved chicken broth. Add the soaked bread to the walnut mixture.
- Puree the walnut mixture with the soaked bread and remaining chicken broth in a blender or food processor until smooth.
- Shred the poached chicken breasts with a fork.
- To serve, place a scoop of rice on a plate, then add the shredded chicken on top. Drizzle the walnut sauce over the chicken and rice.
Credit: Getty
Ful
“This Egyptian dish is a slow energy-release food that is great for sustaining energy after breaking the fast and keeping you satisfied if eaten as a meal at sohour before sunrise,” explains ElGhamrawy. “Combining fava beans, fresh vegetables, and herbs this is a flavourful and nutritious dish that is also high in fibre and protein. Enjoy!”
Ingredients
2 cups dried fava beans
2-3 cups water
1 onion, finely chopped
2 cloves garlic, minced
2-3 tomatoes, diced
1-2 bell peppers, diced
1 teaspoon ground cumin
1 teaspoon ground coriander
Salt and black pepper to taste
Fresh parsley and coriander leaves, chopped
Tahini paste for garnish
Bread for serving
Method
- Rinse the dried fava beans in a colander and pick out debris or stones. Soak the beans overnight in water. Alternatively, you can buy pre-cooked, tinned fava beans and skip to step 4.
- Drain the soaked beans and rinse again. Cover the beans in a large pot with fresh water (about 2-3 cups), and boil. Skim off any foam that rises to the surface.
- Reduce the heat to low and simmer for 1-2 hours or until the beans are soft and tender.
- In a separate pan, sauté the chopped onion and garlic in olive oil until translucent.
- Add the diced tomatoes and bell peppers to the onion and garlic mixture, and cook for 5-10 minutes until the vegetables are soft.
- Add the cumin, coriander, salt, and black pepper to the tomato and pepper mixture. Stir well and cook for another 5 minutes.
- Add the cooked fava beans to the tomato and pepper mixture. Use a potato masher or a fork to mash the beans slightly. Add a little bit of water if the mixture is too thick.
- Simmer the bean mixture for 10-15 minutes until the flavours blend.
- Remove from heat and stir in the chopped parsley and coriander leaves.
- Serve hot with a dollop of tahini paste and bread for dipping.
Credit: Getty
Images: Getty
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