Healthy Middle Eastern Recipes

Afghans sip this spiced tea throughout the day.

The ubiquitous condiment in Afghanistan, chutney is served with nearly every meal.

Try topping this simple but satisfying vegetable soup with a spoonful of Red Chutney (see Associated Recipes). Recipe adapted from New Arrivals Supper Club chef Naseema Kashefi.

Red cabbage gives this fattoush salad extra crunch. Recipe adapted from New Arrival Supper Club chef Maysaa Kanjo.

These steamed dumplings are often served with a garlicky yogurt sauce, but chef Naseema Kashefi, of the L.A.-based New Arrivals Supper Club, adds a swirl of tomato sauce to the mantu for a colorful, flavorful counterpoint.

Naseema Kashefi prepares this richly flavored chicken curry on the milder side for New Arrival Supper Club events in Los Angeles. Add more serrano if you like it hot.

The crunchy seed topping is the perfect textural juxtaposition to a creamy dressing, soft pears and tender massaged kale salad. Tossing it all with mint, feta and red onion gives it a Middle Eastern flair.

This meal features dense and tender lamb meatballs, creamy and refreshing cucumber raita--a traditional Indian sauce made with yogurt and vegetables--and whole-wheat couscous, a grain-like pasta that can be found at most supermarkets. Garnish these slow-cooker meatballs with fresh dill sprigs, and serve with lightly toasted pita, if desired.

Swap out your basic butternut squash soup for this fragrant version that includes sweet potato and a medley of spices like cinnamon, cumin, coriander and saffron. A drizzle of maple syrup and a few drops of orange water brighten the flavors, while a sprinkle of sumac adds a pop of color and a tangy edge. This healthy butternut squash soup would be a wonderful starter for your Thanksgiving meal.

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 shortcut products you can likely find at your local specialty grocery store--Middle Eastern bean salad and microwaveable 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 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.