Healthy Middle Eastern Recipes

Find healthy, delicious middle Eastern recipes including Lebanese, Israeli and Turkish recipes. Healthier Recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Middle Eastern Chicken & Chickpea Stew

Rating: Unrated
21
This quick, protein-rich chicken stew recipe gets great flavor from cumin, lemon juice and garlic. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli.
By EatingWell Test Kitchen

Vegetarian Stuffed Cabbage

Rating: Unrated
3
Though traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe. The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving.
By Kathy Gunst

Chickpea & Quinoa Buddha Bowl

Rating: Unrated
4
It seems Buddha bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!
By Katie Webster

Falafel Salad with Lemon-Tahini Dressing

Rating: Unrated
9
Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, instead of canned, chickpeas in this healthy recipe--canned chickpeas add too much moisture.
By EatingWell Test Kitchen

Middle Eastern Lamb Stew

Rating: Unrated
10
This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can't find boneless shoulder stew meat, do not substitute more-expensive lamb leg--it tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and debone them. Serve over bulgur and accompany with a salad.
By Patsy Jamieson

Green Salad with Pita Bread & Hummus

Rating: Unrated
3
Elevate hummus and pita by piling your plate high with cucumbers, carrots and mixed greens! Just a drizzle of balsamic vinegar and extra-virgin olive oil is all it takes to dress it up.
By Katie Webster

Falafel Burgers

Rating: Unrated
2
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.
By Sylvia Fountaine

Spiced Chickpea "Nuts"

Rating: Unrated
16
When roasted in a hot oven, chickpeas become super crunchy. They're a great low-fat substitute for nuts when salty cravings hit.
By EatingWell Test Kitchen

Green Shakshuka with Spinach, Chard & Feta

Rating: Unrated
1
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.
By Adeena Sussman

Lemon Chicken & Rice

Rating: Unrated
2
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.
By Joyce Hendley

Tahini Sauce with Lemon & Garlic

Rating: Unrated
2
Tahini, which is a paste made from ground sesame seeds, makes sauces and dressings super creamy without any dairy or mayonnaise. Use it as a salad dressing, a spread on sandwiches, or a sauce for falafel (see associated recipe, below).
By Carolyn Casner

Om Buddha Bowl

Rating: Unrated
3
This beautiful grain bowl is packed with healthy ingredients like quinoa, chickpeas, kale and cauliflower--all drizzled with a lemony tahini sauce. The fast one-bowl meal makes a satisfying weeknight dinner or packable work lunch. If you don't have za'atar, you can substitute 1/2 teaspoon each ground cumin and coriander.
By Sylvia Fountaine

Inspiration and Ideas

29 Middle Eastern-Inspired Mezze Recipes

29 Middle Eastern-Inspired Mezze Recipes

Put together a delicious spread of authentic and Middle Eastern-inspired recipes from the cuisines of Turkey, Lebanon and more.
Healthy Lebanese Recipes to Give You a Taste of the Middle East

Healthy Lebanese Recipes to Give You a Taste of the Middle East

Taste the middle east through savory mezze dishes that have layered simple ingredients, with exciting spices to create dishes like, Pumpkin Kibbeh. Many Lebanese dishes include chickpeas or fava beans to create a spiced hummus or sauce, an important part of every Lebanese meal. Most dishes are vegetarian or use meat sparingly due to the traditional Levant style of cooking, red meat is uncommon but when used it is usually, goat or lamb.
10 Healthy Turkish Recipes That Will Transport You to Istanbul

10 Healthy Turkish Recipes That Will Transport You to Istanbul

9 Healthy Persian Recipes That Everyone Will Love

9 Healthy Persian Recipes That Everyone Will Love

Vegan Buddha Bowl

Vegan Buddha Bowl

Rating: Unrated
6
Turmeric-Ginger Tahini Dip

Turmeric-Ginger Tahini Dip

Rating: Unrated
1

Parsley Tabbouleh

Rating: Unrated
3

Serve this tart, parsley-dominated tabbouleh at your next backyard gathering.

All Healthy Middle Eastern Recipes

Vegan Bistro Lunch Box

Perfect to pack for lunch to take to work or for a picnic in the park, this vegan bistro box is filled with Mediterranean diet-inspired crunchy vegetables, pita bread, creamy hummus and olives.
By Joy Howard

Falafel

Rating: Unrated
4
Tuck these tasty chickpea patties into whole-wheat pitas and top with tahini sauce (see associated recipe, below). Be sure to soak the chickpeas overnight for the creamiest mixture. The quick-soak method won't work for these pan-fried falafel patties.
By Carolyn Casner

Afghan Vegetable & Chickpea Soup (Tarkari)

Rating: Unrated
2
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.
By Laurel Randolph

Carob Molasses Cake (Sfouf b' Debs)

Rating: Unrated
2
With all due respect to baklava, we've found a new favorite Lebanese dessert. This rich, moist cake is sweetened with carob molasses and has a hit of anise. We may or may not have fought over it in the Test Kitchen.
By Kamal Mouzawak

Classic Hummus

Rating: Unrated
4
It's easy to make hummus at home with just a few pantry items. Serve drizzled with your best-quality extra-virgin olive oil and chopped parsley. Mop it up with warm whole-wheat pita bread or cut-up vegetables.
By EatingWell Test Kitchen

Chickpea Dumplings in Curried Tomato Sauce

Rating: Unrated
4
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.
By Carolyn Malcoun

Pumpkin Kibbeh (Kebbet Laa'tin)

Rating: Unrated
1
"Kibbeh" describes dishes made with bulgur, onions and spices. That mixture is combined with everything from tomatoes to goat. It's layered and baked, shaped into balls or footballs, stuffed, deep-fried or eaten raw. This vegetarian kibbeh recipe is made with pumpkin and stuffed with seasoned greens. Sorrel adds a lemony flavor, but you can use chard or kale and add 1 tablespoon of lemon juice to the filling. Use fine bulgur or the texture of the dough will be gritty.
By Kamal Mouzawak

Edamame Hummus Wrap

Rating: Unrated
2
Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables.
By EatingWell Test Kitchen

Roasted Veggie & Hummus Pita Pockets

Rating: Unrated
1
Mediterranean flavors and fiber-packed ingredients combine for a satisfying and tasty pita-pocket sandwich.
By Victoria Seaver, M.S., R.D.

Za'atar-Roasted Chicken Tenders & Vegetables with Couscous

Rating: Unrated
2
Za'atar (or zaatar)--a Middle-Eastern spice blend that's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs--gives this sheet-pan roast chicken recipe tons of flavor. Chicken tenders and pretrimmed green beans make this healthy dinner super-fast.
By EatingWell Test Kitchen

Gold Medal Moussaka

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!
By Diabetic Living Magazine

Chickpea Burgers & Tahini Sauce

Rating: Unrated
13
Rather than a heavy, fried falafel, here's a lighter version of the pocket sandwich: a chickpea patty served in a whole-wheat pita with a flavorful and lower-in-fat tahini sauce. Make it a Meal: Serve with a tomato-&-feta salad or Parsley Tabbouleh. Wash it down with an organic Wit Bier from Wolaver's.
By EatingWell Test Kitchen

Fresh Herb & Lemon Bulgur Pilaf

Rating: Unrated
4
This pilaf, made with nutty bulgur, gets plenty of bright flavor from fresh dill, mint, parsley, ginger and lemon.
By Marie Simmons

Middle Eastern Zucchini Dip

Rating: Unrated
1
This creamy and tangy Middle Eastern zucchini dip recipe, also known as Koosa Ma Laban, is best served with baked pita chips or crunchy vegetables.
By EatingWell Test Kitchen

Chicken Stew with Green Herbs & Citrus (Morgh-e Torsh)

Rating: Unrated
4
This delicious chicken stew is traditionally made with sour oranges, which are prolific in Iran--if you find them, use the juice of two in place of the citrus called for here. Serve with rice to pair with the flavorful spinach sauce.
By Louisa Shafia

Roasted Beet Salad

Rating: Unrated
2
Walnuts, red onion and dill make this roasted beet salad recipe a fantastic accompaniment to chicken or topping for hummus. If you can't find beets with greens attached, use 1 pound of beets and 8 ounces of chard leaves.
By Michael Solomonov

Middle Eastern Salad Bowls with Farro & Chicken

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.
By Carolyn A. Hodges, R.D.

Egyptian Falafel with Tahini Sauce (Taameya)

The Arabic word taameya translates to "tasty little bits." This version, made with fava beans, which are plentiful in the Nile delta, is thought by some to be the original falafel. (Recipe adapted from Zooba Restaurant.)
By EatingWell Test Kitchen

Persian Grilled Chicken

Rating: Unrated
2
This easy grilled chicken recipe owes its tenderness to an overnight soak in a yogurt-lemon juice marinade and its soulful flavor to saffron and onion. A healthy drizzle of saffron-infused butter before serving adds an extra layer of richness. Serve with aromatic rice with pistachios and torshi, Central Asian pickles available at Persian and Middle Eastern grocery stores.
By Steven Raichlen

Salmon with Toasted Israeli Couscous

Rating: Unrated
4
You need only one skillet for this meal of wild salmon fillets and Israeli couscous pilaf. For added fiber, look for Israeli couscous made with whole-wheat flour. Serve with roasted carrots and broccoli with cumin.
By EatingWell Test Kitchen

Moroccan Bulgur & Pork Casserole

Rating: Unrated
3
Fragrant with North African spices and made hearty with chunks of lean pork, this bulgur pilaf casserole recipe is ready to go in the oven in just 25 minutes. Vary the dish by substituting shrimp, Pacific cod fillets or chunks of boneless, skinless chicken thighs for the pork.
By Carolyn Malcoun

Persian-Style Butternut Squash Soup

Rating: Unrated
1
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.
By Naz Deravian

Persian Rice Pie (Tah Chin)

Rating: Unrated
1
The bottom layer of this rice pie is all tahdig--the delectable, crispy golden rice that is the highlight of an Iranian meal. Cooking the pie on the stovetop before it goes into the oven gives the rice its signature crunch.
By Louisa Shafia

Double-Tahini Hummus

Rating: Unrated
1
You'll look like an expert with this easy hummus recipe that produces the lightest, silkiest hummus you've ever had. Chilling the cooked chickpeas ensures that when they're blended with the oil and cold tahini the hummus will come out creamy rather than oily. In a pinch, you can use the quick-soak technique (see Step 1), reduce the chilling time and still get great hummus.
By Michael Solomonov
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