Healthy Middle Eastern Recipes

If you are searching for a delicious roasted romanesco recipe, look no further. This psychedelic-seeming crucifer looks like cauliflower and broccoli fell in love and had a baby. The earthy, smoky flavor makes this a show-stopping vegetarian side dish or appetizer--or make it the centerpiece of a vegetarian feast. If your store carries the Middle Eastern strained yogurt called labneh, use 1 cup and omit Step 1.

We're pairing two Trader Joe's fan-favorite products--the Middle-Eastern Balela salad with beans and spices and 10 Minute Farro--to add protein, fiber and satisfying texture to these high-protein lunch bowls. To cut down on prep time, we're also using preseasoned grilled chicken breasts from the refrigerated section, bottled balsamic vinaigrette and a few other ready-to-use ingredients you can find at Trader Joe's to make these quick and easy meal-prep lunches.

Muhammara is a smoky, hot and sweet red pepper dip that originated in Syria. A staple in Middle Eastern cooking, pomegranate molasses (a dark red syrup made from tart pomegranate juice) adds just the right amount of sweetness and acidity to this healthy recipe. Turn this easy dip into a full-blown appetizer spread (or dinner, we won't judge!) with the addition of some crudités, grilled eggplant and crackers for scooping. Pair it with a bubbly cava or other sparkling wine for an instant party.

Inspired by a dish served in Pakistan, Afghanistan and India called "dharan ji kadhi," our rendition studs the tender chickpea-flour dumplings with chiles and greens. Serve with naan to sop up the sauce for a healthy vegetarian dinner with plenty of protein.

This green hot sauce originating in Yemen gets its heat from jalapeños. If you like it spicy, leave the seeds and ribs on your peppers. For a milder version, take them out. Serve this quick hot sauce with hot-off-the-grill meats, fish and vegetables to add a bright pop of flavor to dinner all summer long.

One of the most popular street foods in Israel is a sabich, an overstuffed sandwich that always includes eggplant and hard-boiled eggs--along with a potential kitchen sink of salads and sauces. This fork-and-knife version inspired by one served at Tel Aviv's Yom Tov Café is way less messy to eat. Try this healthy sandwich for breakfast, lunch or dinner.

Cucumbers, tomato, parsley and feta are the basics of an Israeli salad, which is as common at breakfast as at any other meal. Here, fluffy challah croutons make the dish a sort of mash-up of the Lebanese bread salad fattoush, made with pita, and a Tuscan panzanella. It's just the kind of cross-pollination modern Israeli food is known for. And for you, it's a healthy meal that's ready in 25 minutes!

Serve these vegetables and super-lemony hummus with warm pita bread and a sprinkle of fruity za'atar, and you'll be transported to the hustle and bustle of Tel Aviv, Israel's iconic Mediterranean coastal city. This is the perfect healthy appetizer or element of a party board for any gathering.

The inspiration for this green shakshuka recipe comes from HaBasta, a popular restaurant on the edge of Carmel Market in Tel Aviv, where the shakshuka is packed with green chard and spinach and a little hot pepper provides just a touch of spice. Serve with pita or crusty bread to sop up the sauce for a quick dinner or for brunch.

Masabacha is a thick stew that in this case serves as the backbone to a hearty and healthy breakfast bowl. But the real star here is the silky whipped tahini sauce, made by simply pureeing tahini and water with garlic and lemon juice until the mixture is transformed into a light, spreadable sauce. Serve with warm pita and some vegetables for dipping.

If you are short on time, you can purchase labneh from well-stocked grocery stores and Middle Eastern markets, but making your own is as simple as straining yogurt and lemon juice overnight in the refrigerator. The tangy sauce is a perfect foil for these garlicky, crispy fried artichokes.

For this easy healthy salad, chef Hugh Acheson shows the power of charring vegetables as a way to add interest to a salad. This flexible recipe can be made with a variety of whole grains, such as wheat berries, farro or pearl barley. The salad revels in the spring arrival of radishes, spring onions and bright green parsley. Sumac, which is commonly used in Middle Eastern cooking, adds a touch of tartness. Look for it in well-stocked spice sections at your market.

This Middle Eastern dish is most often made with ground meat and eggplant (or potatoes) and topped with a thick béchamel sauce. To reduce fat and calories, our makeover moussaka recipe uses fat-free milk, low-fat yogurt, and light ricotta cheese for the topping, but even with those subtitutions, it still delivers on taste!

Moussaka is a Middle Eastern baked main dish, typically made by layering slices of eggplant with a seasoned ground beef or lamb mixture. This protein-filled vegetarian version replaces the meat with white beans but will still delight any and all meat-eaters at your table.

This easy Persian-inspired chicken and rice dish has a beautiful golden color and a wonderful fragrance. If you have saffron in the cupboard, do add that optional pinch; just a little will enhance the flavor and aroma of the dish.

This Middle-Eastern-inspired dish uses just a small amount of lamb to stuff the eggplant, which keeps the saturated fat in check. It calls for cooked brown rice, which you can prepare up to a day ahead. Save time by using instant brown rice, which cooks in under 10 minutes.

This sweet dessert pastry is made with thin, flaky, buttery layers of phyllo dough and filled with sweet apricots, lightly salted pistachio nuts, and a bit of brown sugar. An apricot caramel sauce is drizzled over the cooled baklava and the entire dessert is sprinkled with coarse salt, providing a sweet and salty bang with each bite.

This Moroccan-inspired soup is made with roasted butternut squash and tomatoes, flavored with creamy peanut butter, and topped with zesty shrimp and julienned carrots. It's a beautiful appetizer to serve to guests--and they'll love the taste!

Making falafel in the air fryer is practically foolproof. Just combine all your ingredients in a food processor, form into patties and drop in the air fryer. The countertop appliance is like a mini convection oven, so the falafel will cook up quickly and with way less oil than if you pan-fried them. Serve them with tahini sauce for dipping (see associated recipe).

Pureed chickpeas, seasoned with the characteristic flavors of falafel, make excellent veggie burgers. We use a two-stage method for cooking the patties, first browning them in a skillet and then finishing them in the oven. Garnish the burgers with tzatziki or tahini sauce (see associated recipes), pickled red onions, lettuce and tomatoes.