Middle Eastern cuisine is renowned for its vibrant flavors, fresh ingredients, and traditional cooking methods. The cuisine relies heavily on spices and herbs, such as sumac, cumin, ginger, cinnamon, turmeric, and za’atar, giving each dish a unique and flavorful profile. With an emphasis on fresh vegetables, lean proteins, and healthy fats, many Middle Eastern dishes are naturally healthy. This article explores a variety of Middle Eastern-inspired recipes that are both delicious and nutritious.
The Essence of Middle Eastern Cuisine
Middle Eastern cuisine is characterized by its use of fresh, whole ingredients and traditional cooking methods like grilling, roasting, and slow cooking. This culinary tradition brings together a variety of countries, each with its own unique dishes. However, they all share a common focus on healthy ingredients and flavorful spices.
Key Ingredients in Middle Eastern Cooking
- Fresh Vegetables: Eggplant, zucchini, tomatoes, cucumbers, and various leafy greens are staples in Middle Eastern diets.
- Lean Proteins: Chicken, fish, lamb, and beans are common sources of protein in traditional Middle Eastern dishes.
- Healthy Fats: Olive oil, nuts, and seeds are used generously, adding richness and nutritional value.
- Complex Carbohydrates: Lentils, chickpeas, rice, and bread are often incorporated into meals, providing a steady source of energy.
Low-Carb Middle Eastern Inspired Recipes
For those looking to enjoy Middle Eastern flavors while adhering to a low-carb diet, there are many options to choose from. While some traditional ingredients like pita bread and rice are high in carbohydrates, they can be moderated or replaced with low-carb alternatives.
Halal Cart Chicken and Rice Bowls (Low-Carb)
These bowls capture the essence of Middle Eastern street food without the carb overload. Chicken thighs are marinated in Middle Eastern spices and served over a bed of low-carb rice, topped with pickled red onions and a creamy white sauce. Perfect for meal prep or a family dinner.
Cauliflower Tabbouleh
A low-carb twist on the classic Lebanese salad, this Cauliflower Tabbouleh is a refreshing side dish. It’s packed with fresh herbs, tomatoes, and cucumbers. Riced cauliflower replaces grains, soaking up the delicious flavors of the dressing.
Read also: Healthy food access with Highmark Wholecare explained.
Mutabal (Smoked Eggplant Dip)
Mutabal is a staple in Middle Eastern cuisine, made with roasted eggplant, lemon juice, tahini, and garlic. This recipe allows you to achieve a smoky flavor without an outdoor grill, resulting in a smooth and flavorful dip.
Joojeh Kabab (Chicken Kabab)
These flavorful and tender chicken pieces are marinated in a blend of saffron, lemon juice, and Greek yogurt. Sprinkled with sumac, the taste is perfectly balanced.
Air Fryer Acorn Squash with Middle Eastern Spices
This low-carb side dish features acorn squash seasoned with Aleppo pepper and za’atar. The air fryer creates a crispy exterior and tender interior.
Mast o Khiar (Cucumber Yogurt Dip)
Inspired by a traditional recipe, this dip combines strained Persian cucumbers with plain Greek yogurt, garlic, lemon juice, dill, and mint. Olive oil, walnuts, and sumac add extra texture and flavor.
Whole Roasted Cauliflower with Middle Eastern Twist
A large head of cauliflower is roasted with spices like paprika, garlic powder, and cumin, then drizzled with a zesty sauce. Fresh herbs, lemon juice, and pistachios add the finishing touches.
Read also: Healthy Eating on the Run
Chicken Shawarma Bowls: A Versatile and Healthy Option
Chicken Shawarma Bowls are a simple way to ensure healthy eating throughout the week. These bowls consist of various ingredients, such as protein, fresh veggies, roasted veggies, fresh herbs, pickled onions, and sauces.
Building Blocks for Chicken Shawarma Bowls
- Protein: Easy Oven Chicken Shawarma made with chicken thighs or breasts, chicken shawarma seasoning, lemon juice, garlic, onion, and olive oil.
- Grain: Coarse bulgur, quinoa, jasmine rice, brown rice, or cauliflower rice.
- Fresh Veggies: Shredded kale, shredded cabbage, avocado, and bell pepper.
- Cooked Veggies: Roasted butternut squash, sweet potatoes, cauliflower, broccoli, or cherry tomatoes with za’atar.
- Acidic Components: Lemon juice or sliced olives, pickled red onion soaked in apple cider vinegar.
- Sauce: Tahini sauce (tahini, lemon juice, water, salt), lemon vinaigrette (olive oil, lemon juice, Dijon mustard, salt, pepper, garlic powder), or Tahini Herb Dressing.
- Dairy: Greek yogurt, feta cheese, or pan-fried halloumi.
- Fresh Herbs: Fresh mint, chopped parsley, or dill.
How to Prepare Chicken Shawarma Bowls
- Prepare and marinate the chicken shawarma.
- Cook the bulgur or rice.
- Chop the fresh veggies.
- Prepare the pickled red onion.
- Choose your dairy.
- Mix the sauce.
Other Middle Eastern Dishes to Explore
- Falafel: A popular street food made from ground chickpeas or fava beans, often served in pita bread with vegetables and sauces.
- Akkoub: A wild thistle with a flavor similar to asparagus and artichokes.
- Green Almonds: A popular spring snack.
- Lentil Soup: A hearty and filling soup made with lentils and spices.
- Kousa Maghshi: Stuffed zucchini.
- Tiklaieh: An aromatic finishing touch added to many recipes.
- Karakeesh: Rustic sesame crackers.
- Batheeth and Makooka: Traditional desserts or sweet snacks.
Vegan Middle Eastern Recipes
Middle Eastern cuisine offers a variety of plant-based dishes that are both flavorful and satisfying.
Popular Vegan Middle Eastern Recipes
- Arabic Lentil Soup: A hearty one-pot meal made with red lentils, fresh vegetables, and Arabic spices.
- Maghmour (Lebanese Moussaka): A vegan recipe from Lebanon featuring eggplant and tomatoes.
- Lebanese Rice: Rice cooked with vermicelli noodles.
- Vegan Shakshuka: A vegan version of the Tunisian recipe with tomatoes, peppers, and spinach.
- Chickpea Salad: A refreshing salad with garbanzo beans and Middle Eastern spices like Za'atar and Sumac.
- Eggplants with Tahini Sauce: Eggplants seasoned with Za'ata and olive oil, served with a creamy tahini sauce, fresh mint, and pine nuts.
- Homemade Falafel: Served with pita bread, fresh vegetables, and a creamy sauce.
- Middle-Eastern Style Salad: Roasted cauliflower seasoned with za'atar, cumin, coriander, and smoked paprika, fresh leaves, avocado, pomegranate, and roasted chickpeas.
- Creamy Tahini Pasta: Pasta with tahini sauce.
- Harissa Pasta: Spicy pasta with Harissa, crushed pistachios, and sun-dried tomatoes.
- Baba Ganoush: A dip made with smoked-roasted eggplants, tahini, olive oil, and lemon juice.
- Beetroot Falafels: Vegan and gluten-free falafels made with fresh beetroots.
- Moroccan Vegetable Tagine: Steamed vegetables cooked in a spiced broth served with tahini sauce.
- Muhammara: A Red Pepper Walnut Dip.
- Quinoa Tabbouleh: A salad made with quinoa instead of bulgur wheat.
- Hummus: A creamy and smooth dip made from chickpeas, tahini, lemon juice, and garlic.
Middle Eastern Salads
Middle Eastern salads are fresh, healthy, and full of flavor. They often include tomatoes, peppers, eggplant, cucumbers, fresh herbs, and plant protein.
Middle Eastern Soups
Middle Eastern soups are warming, soulful, and incredibly flavorful.
Middle Eastern Breads
Middle Eastern breads are perfect for stuffing, dipping, or scooping. They are often easy to make.
Read also: Mobile Dining Revolution
Middle Eastern Dips
Middle Eastern dips are creamy and perfect for gatherings and parties. They can also be prepped ahead of time.