The Middle East is renowned for its rich culinary heritage, with a vast array of flavors and ingredients that have been passed down through generations. One of the most exciting aspects of this cuisine is the incredible variety of vegetarian dishes, which are often overlooked in favor of meat-based options. But fear not, dear foodies! In this article, we’ll be exploring 18 mouth-watering Middle Eastern vegetarian recipes that are sure to delight your taste buds. From crispy falafel to creamy hummus, and from hearty stews to refreshing salads, these dishes showcase the incredible diversity and flavor of Middle Eastern cuisine.
**Get Ready for a Flavorful Adventure!**
Stay tuned as we delve into the world of Middle Eastern vegetarian cooking, where you’ll discover the perfect blend of spices, herbs, and ingredients that will transport your taste buds to the bustling souks and vibrant markets of the East. Whether you’re a seasoned cook or just looking for some inspiration in the kitchen, these recipes are sure to become new favorites.
Falafel with Tahini Sauce
Experience the flavors of the Middle East with this easy-to-make recipe for crispy falafel and rich tahini sauce.
Ingredients:
– 1 cup dried chickpeas, soaked overnight and drained
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 1 tablespoon lemon juice
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 1 cup all-purpose flour
– Vegetable oil, for frying
– Tahini Sauce:
+ 1/2 cup tahini paste
+ 1/4 cup lemon juice
+ 1/4 cup water
+ 2 cloves garlic, minced
+ Salt and pepper, to taste
Instructions:
1. Preheat oil in a deep frying pan to 350°F (175°C).
2. In a bowl, combine chickpeas, garlic, parsley, cilantro, lemon juice, cumin, paprika, salt, and pepper. Mix well.
3. Gradually add flour, mixing until a thick dough forms.
4. Using wet hands, shape into small patties.
5. Fry falafel in batches for 2-3 minutes on each side, or until golden brown.
6. Drain on paper towels.
Tahini Sauce:
1. In a bowl, combine tahini paste, lemon juice, water, garlic, salt, and pepper. Mix well.
2. Refrigerate for at least 30 minutes to allow flavors to meld.
Serve: Serve warm falafel with chilled tahini sauce and your favorite toppings.
Hummus with Roasted Garlic
Elevate your hummus game with the rich, deep flavor of roasted garlic. This recipe combines classic chickpea goodness with the pungent sweetness of caramelized garlic.
Ingredients:
– 1 1/2 cups cooked chickpeas
– 3 cloves roasted garlic (see note)
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– 1/2 teaspoon salt
– 3 tablespoons water
Instructions:
1. Preheat oven to 400°F (200°C). Wrap 3 cloves of garlic in foil and roast for 30-40 minutes, or until soft and caramelized.
2. Drain and rinse chickpeas. In a blender or food processor, combine chickpeas, roasted garlic, lemon juice, tahini, olive oil, salt, and water.
3. Blend on high speed for about 2 minutes, stopping to scrape down the sides as needed, until smooth and creamy.
4. Taste and adjust seasoning if desired.
Cooking Time: 10-15 minutes (roasting garlic), 2-3 minutes (blending)
Baba Ganoush with Pomegranate Seeds
Experience the rich flavors of the Middle East with this creamy and nutritious dip, elevated by the sweet and tangy crunch of pomegranate seeds.
Ingredients:
– 2 large eggplants
– 1/4 cup pomegranate seeds
– 1/4 cup tahini
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants in half lengthwise and place on a baking sheet.
3. Roast the eggplants for 30-40 minutes or until they collapse and are soft.
4. Remove from the oven and let cool.
5. Scoop out the flesh of the eggplants and place it in a blender.
6. Add pomegranate seeds, tahini, lemon juice, garlic, salt, and pepper to the blender.
7. Blend until smooth and creamy.
8. Taste and adjust seasoning as needed.
9. Serve with pita bread or vegetables.
Cooking Time: 45 minutes
Tabbouleh with Fresh Herbs
Tabbouleh is a classic Middle Eastern salad that combines the freshness of parsley, mint, and basil with the nutty flavor of bulgur wheat. This recipe uses a mix of fresh herbs to create a vibrant and refreshing side dish perfect for warm weather.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water or lemon juice (adjust to taste)
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons chopped fresh basil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Rinse the bulgur wheat and soak it in water or lemon juice for at least 30 minutes.
2. Drain the bulgur and mix it with the chopped parsley, mint, basil, garlic, salt, and pepper in a large bowl.
3. Drizzle the olive oil over the mixture and toss to combine.
4. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes
Fattoush Salad with Pita Chips
A refreshing twist on the classic Middle Eastern salad, Fattoush combines crunchy pita chips with a medley of fresh vegetables and tangy flavors.
Ingredients:
– 1 cup cooked bulgur wheat
– 2 cups mixed greens (arugula, lettuce, spinach)
– 1 cup diced cucumber
– 1 cup diced tomatoes
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup pita chips, crushed
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine bulgur wheat, mixed greens, cucumber, tomatoes, feta cheese, and parsley.
2. Sprinkle crushed pita chips over the top.
3. Drizzle with olive oil and lemon juice, tossing gently to combine.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Stuffed Grape Leaves with Lemon Yogurt
A refreshing twist on traditional dolmas, these bite-sized treats combine the sweetness of grape leaves with the tanginess of lemon yogurt.
Ingredients:
– 20-25 grape leaves (fresh or jarred)
– 1/2 cup cooked rice
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Lemon yogurt sauce (see below)
Lemon Yogurt Sauce:
– 1 cup plain yogurt
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon honey
Instructions:
1. Preheat oven to 375°F.
2. In a bowl, mix cooked rice, parsley, feta cheese (if using), olive oil, garlic, salt, and pepper.
3. Lay a grape leaf flat on a surface, with the stem end facing you. Place about 1 tablespoon of the rice mixture in the center of the leaf.
4. Fold the stem end over the filling, then fold in the sides and roll up the leaf to form a neat package. Repeat with remaining leaves and filling.
5. Place stuffed grape leaves seam-side down on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until grape leaves are tender and filling is heated through.
7. Serve warm with lemon yogurt sauce spooned over the top.
Cooking Time: 20-25 minutes
Mujadara with Crispy Onions
This hearty Middle Eastern dish is a simple yet flavorful combination of lentils, onions, and spices. Mujadara is a staple comfort food that’s perfect for any time of day.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 medium onions, thinly sliced
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: chopped fresh parsley or cilantro for garnish
Instructions:
1. In a large saucepan, heat the olive oil over medium-high heat.
2. Add the sliced onions and cook, stirring occasionally, until they’re golden brown and crispy (about 20-25 minutes).
3. Add the lentils, cumin, salt, and pepper to the saucepan. Stir well to combine.
4. Reduce heat to low and simmer, covered, for 20-25 minutes or until the lentils are tender.
5. Serve hot, garnished with chopped parsley or cilantro if desired.
Cooking Time: 40-50 minutes
Shakshuka with Feta and Herbs
This North African-inspired dish is a flavorful twist on traditional scrambled eggs, filled with the creamy richness of feta cheese and the freshness of herbs.
Ingredients:
– 4 large eggs
– 1 large onion, diced
– 2 cloves garlic, minced
– 1 bell pepper, diced
– 1 can (14 oz) crushed tomatoes
– 1/4 cup crumbled feta cheese
– 1 tsp smoked paprika
– Salt and pepper to taste
– Fresh parsley and cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large cast-iron skillet, cook the onion, garlic, and bell pepper over medium heat until tender.
3. Add crushed tomatoes, smoked paprika, salt, and pepper. Stir well.
4. Create 4 wells in the mixture and crack an egg into each.
5. Transfer the skillet to the oven and bake for 15-20 minutes or until eggs are set.
6. Remove from oven and sprinkle feta cheese over the top.
7. Garnish with fresh parsley and cilantro.
Cooking Time: 20 minutes
Lentil Soup with Cumin and Lemon
This hearty lentil soup is infused with the warmth of cumin and the brightness of lemon, making it a perfect comfort food for any occasion.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/4 teaspoon red pepper flakes (optional)
– 1/2 lemon, juiced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, cumin, red pepper flakes (if using), and salt. Cook for 1 minute.
3. Pour in the water and bring to a boil. Reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Stir in the lemon juice and adjust seasoning as needed.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 40-50 minutes
Spinach Fatayer with Sumac
A delicious Middle Eastern-inspired pastry filled with spinach and sumac, perfect for a snack or light meal.
Ingredients:
– 1 package of phyllo dough (usually found in the freezer section)
– 1/2 cup fresh spinach leaves
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 teaspoon sumac powder
– Salt and pepper to taste
– Water for brushing phyllo
Instructions:
1. Preheat oven to 375°F (190°C).
2. Thaw phyllo dough according to package instructions.
3. In a bowl, combine spinach leaves, feta cheese, olive oil, sumac powder, salt, and pepper. Mix well.
4. Place one sheet of phyllo on a flat surface and brush with water.
5. Spoon the spinach mixture onto the center of the phyllo, leaving a 1-inch border around the edges.
6. Fold the edges over the filling to form a triangle or rectangle shape.
7. Brush the top with a little olive oil and bake for 20-25 minutes, or until golden brown.
Cooking Time: 20-25 minutes
Eggplant Moussaka with Béchamel
A classic Greek dish gets a creamy twist with this eggplant moussaka recipe, topped with a rich béchamel sauce.
Ingredients:
– 2 large eggplants, sliced into 1/2-inch thick rounds
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup tomato puree
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 1 cup grated Parmesan cheese
– 1/4 cup breadcrumbs
– 1/2 cup béchamel sauce (see below)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, sauté eggplant slices until tender and lightly browned. Drain on paper towels.
3. In the same skillet, cook onion and garlic until softened. Add tomato puree, oregano, salt, and pepper. Simmer for 10 minutes.
4. Arrange cooked eggplant slices in a baking dish, overlapping slightly. Spoon the tomato mixture over the eggplant.
5. Top with Parmesan cheese and breadcrumbs.
6. Spread béchamel sauce evenly over the top.
7. Bake for 25-30 minutes or until the sauce is golden brown.
Béchamel Sauce:
– 2 tablespoons butter
– 2 tablespoons all-purpose flour
– 1 cup milk
– Salt to taste
Combine butter, flour, and milk in a saucepan. Whisk until smooth. Cook over medium heat until thickened, stirring constantly.
Roasted Cauliflower with Tahini Drizzle
Roasted Cauliflower with Tahini Drizzle: A flavorful and nutritious side dish that combines the sweetness of roasted cauliflower with the creaminess of tahini drizzle.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– Salt, to taste
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon water
– Optional: garlic powder, paprika, or other seasonings of your choice
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, salt, and any desired seasonings.
3. Spread cauliflower on a baking sheet in a single layer.
4. Roast for 20-25 minutes, or until tender and caramelized.
5. While the cauliflower is roasting, whisk together tahini, lemon juice, and water to create the drizzle sauce.
6. Remove cauliflower from oven and drizzle with tahini mixture.
7. Serve immediately, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Stuffed Bell Peppers with Rice and Pine Nuts
A flavorful and nutritious dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked white rice
– 1/2 cup pine nuts
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheddar cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, heat the olive oil over medium-high. Add the onion and garlic; cook until softened, about 5 minutes.
4. Stir in cooked rice and pine nuts. Season with salt and pepper to taste.
5. Stuff each bell pepper with the rice mixture and top with shredded cheese (if using).
6. Place the stuffed peppers in a baking dish and bake for 25-30 minutes or until the bell peppers are tender.
Cooking Time: 30 minutes
Za’atar Roasted Potatoes with Garlic
Elevate your roasted potatoes game with the addition of za’atar, a Middle Eastern herb blend that adds depth and complexity to this simple yet flavorful side dish. Perfect for accompanying grilled meats or as a satisfying snack.
Ingredients:
– 4-6 medium-sized potatoes, peeled and cut into wedges
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon za’atar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss the potato wedges with olive oil, garlic, salt, and pepper until they are evenly coated.
3. Sprinkle the za’atar over the potatoes and toss again to combine.
4. Spread the potatoes out in a single layer on a baking sheet lined with parchment paper.
5. Roast for 20-25 minutes or until the potatoes are golden brown and crispy.
Cooking Time: 20-25 minutes
Pita Bread with Za’atar and Olive Oil
Discover the flavors of the Middle East with this simple recipe for pita bread, topped with the aromatic spice blend za’atar and a drizzle of olive oil.
Ingredients:
– 1 cup warm water
– 2 teaspoons active dry yeast
– 3 cups all-purpose flour
– 1 teaspoon salt
– 2 tablespoons olive oil
– 2 tablespoons za’atar (thyme, oregano, marjoram, and sumac)
– Sesame seeds for garnish (optional)
Instructions:
1. In a large mixing bowl, combine warm water and yeast. Let it sit for 5-7 minutes until yeast is activated.
2. Add flour, salt, and olive oil to the bowl. Mix until a shaggy dough forms.
3. Knead the dough on a floured surface for 10 minutes until smooth and elastic.
4. Place the dough in a lightly oiled bowl, cover with plastic wrap, and let it rise in a warm place for 1 hour.
5. Preheat oven to 425°F (220°C).
6. Punch down the dough and shape into 2-3 pita breads.
7. Bake for 12-15 minutes or until golden brown.
8. Brush with olive oil and sprinkle with za’atar.
9. Garnish with sesame seeds, if desired.
Cooking Time: 20-25 minutes
Turkish Lentil Köfte with Greens
Discover the delightful fusion of Turkish flavors and wholesome ingredients in this hearty lentil köfte recipe, served with a vibrant medley of greens. This comforting dish is perfect for a cozy dinner or packed lunch.
Ingredients:
– 1 cup cooked green lentils
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon paprika
– 1/2 teaspoon cumin
– Salt and black pepper, to taste
– 1 bunch of fresh parsley, chopped
– 1 bunch of fresh spinach, chopped
– 2 tablespoons lemon juice
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked lentils, onion, garlic, olive oil, paprika, cumin, salt, and pepper. Mix well.
3. Using your hands, shape the mixture into small patties.
4. Place the patties on a baking sheet lined with parchment paper. Bake for 20-25 minutes or until golden brown.
5. In a large skillet, heat some olive oil over medium-high heat. Add the chopped parsley and spinach. Cook until wilted, about 3-4 minutes. Stir in lemon juice.
6. Serve the lentil köfte with the sautéed greens.
Cooking Time: 25-30 minutes
Persian Herb Frittata
Experience the vibrant flavors of Persian cuisine with this herb-packed frittata, perfect for brunch or breakfast on-the-go.
Ingredients:
– 6 large eggs
– 1/4 cup chopped fresh parsley
– 2 tablespoons chopped fresh cilantro
– 1 tablespoon chopped fresh dill
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together eggs, parsley, cilantro, dill, onion, and garlic.
3. Season with salt and pepper to taste.
4. Heat the olive oil in a 9-inch non-stick skillet over medium heat.
5. Pour in the egg mixture and cook until edges start to set, about 2-3 minutes.
6. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the frittata is fully cooked.
7. Remove from oven and let cool slightly before slicing and serving.
Cooking Time: 20 minutes
Lebanese Green Beans with Tomatoes
A flavorful and healthy twist on traditional green beans, this recipe combines the natural sweetness of green beans with the tanginess of tomatoes, all wrapped up in a rich and aromatic blend of Middle Eastern spices.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 large tomatoes, diced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly chopped parsley
– Salt and pepper to taste
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat olive oil over medium-high heat.
3. Add garlic and cook for 1 minute, until fragrant.
4. Add green beans and cook for 5 minutes, stirring occasionally, until tender but still crisp.
5. Stir in diced tomatoes, parsley, cumin, paprika, salt, and pepper.
6. Transfer skillet to preheated oven and bake for an additional 10-12 minutes, or until tomatoes are tender and flavors have melded together.
7. Serve hot, garnished with additional parsley if desired.
Cooking Time: 20-22 minutes
Summary
Discover the bold flavors and aromas of Middle Eastern cuisine with these 18 delicious vegetarian recipes. From classic falafel to creamy hummus, and from hearty mujadara to vibrant tabbouleh, there’s something for every taste bud. Enjoy the rich flavors of baba ganoush with pomegranate seeds, or indulge in stuffed grape leaves with lemon yogurt. Explore other mouthwatering dishes like shakshuka with feta and herbs, lentil soup with cumin and lemon, and more. Get ready to spice up your mealtime with these flavorful Middle Eastern vegetarian recipes!
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