vegetarian

Courgette Hummus

Courgette Hummus Egyptian Recipe

Egyptian cuisine offers a treasure trove of flavors, and one such delightful dish is Courgette Hummus. Known commonly as Zucchini Hummus, this dish is a wonderful twist on the traditional chickpea-based version. The fresh, mild zucchini pairs perfectly with creamy tahini and vibrant spices, making it both flavorful and nutritious.

This hummus variation is vegan, incredibly easy to make, and wonderfully healthy. Notably, it’s versatile enough to be enjoyed as a dip or spread. Try serving it with toast or fresh vegetable sticks. Whether making lunch for kids or prepping a quick snack for yourself, this recipe is sure to become a favorite.

Ingredients

  • 2 homegrown courgettes (zucchini)
  • 3 tablespoons lemon juice
  • 2 tablespoons tahini (optional)
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon sea salt
  • 1/2 teaspoon paprika

Preparation

  1. Begin by washing the courgettes thoroughly.
  2. Chop the courgettes into very fine pieces.
  3. Place the chopped courgettes into a blender.
  4. Add 3 tablespoons of lemon juice to the blender and blend until smooth.
  5. Once blended, add the 2 tablespoons of tahini (optional), 1 tablespoon of olive oil, 1 teaspoon of cumin, 1 teaspoon of sea salt, and 1/2 teaspoon of paprika to the blender.
  6. Blend everything together until the mixture is smooth and well combined.
  7. Taste and adjust seasoning if necessary.
  8. Transfer the hummus to a serving container and optionally drizzle with a bit more olive oil and a sprinkle of paprika.
  9. Serve with toast, vegetable sticks, or enjoy it as a spread.

Did you know?

While traditional hummus is made from chickpeas, zucchini-based hummus offers a lower calorie and lower carb alternative, making it perfect for those looking for a lighter option. Plus, zucchinis are rich in vitamins A and C, providing a good boost of antioxidants and helping to support immune function.

Interestingly, hummus itself has an ancient history, believed to have originated in Egypt as early as the 13th century. Hence, experimenting with local vegetables like zucchinis adds a modern twist while honoring its roots. If you prefer a hummus without tahini, it’s totally doable—just omit the tahini for a lighter version.

In addition to being a hit at parties, this spicy variety of hummus is also a great way to use up extra zucchinis from your garden. It’s not only the best for dipping but also an excellent filling for sandwiches and wraps. So, the next time you’re thinking of a healthy snack or a side dish, remember that Courgette Hummus is an easy and delicious way to enjoy your veggies!

Egyptian Bird Nest Kunafa

Egyptian Bird Nest Kunafa Egyptian Recipe

Kunafa is a beloved ingredient in Middle Eastern cuisine, often featured in festive celebrations and family gatherings. In Egypt, one delightful variation is the Bird’s Nest Kunafa with Pistachios. This dessert, resembling a bird’s nest, combines crunchy kunafa with creamy, nutty fillings, delivering both flavor and texture in each bite.

The recipe is not only a treat for adults but also a hit dessert for kids. Its striking appearance and tantalizing flavor make it a favorite at any dinner table. Whether served at special celebrations or simply as a sweet closing to a meal, this Egyptian dessert adds a touch of intricacy and festivity.

Ingredients

  • 2 cups of kunafa dough
  • 1 cup water
  • 1/4 teaspoon of tea for Mondzi (or any preferred tea)
  • 1 cup ground pistachios
  • 1/2 cup free fat or animal ghee (or vegetable ghee for a vegetarian option)
  • 1/4 cup vegetable fat
  • 1 cup sugar syrup (shira)
  • Optional: Assorted nuts for stuffing

Preparation

  1. Combine the water and tea for Mondzi in a saucepan and bring to a boil. Once boiling, simmer on medium heat for five minutes.
  2. Turn off the heat and let the mixture cool. This will be used for flavoring the dessert.
  3. Before using, ensure that your kunafa dough is thawed. Spread it on a clean cloth and cover it to keep it moist.
  4. For the kunafa stuffed with pistachios, take a portion of the kunafa dough and mix in some ground pistachios and optional nuts.
  5. Add a smooth layer of pistachios to the kunafa mixture.
  6. Trim excess edges and fold the corners to secure the filling.
  7. In a baking tray generously greased with ghee, place the filled kunafa.
  8. Brush a quarter cup of vegetable fat on the surface of the kunafa.
  9. For the bird’s nest variation, take a thin piece of kunafa dough (about 30 cm long) and brush it with vegetable fat.
  10. Coil the dough around your fingers to form a nest shape, ensuring the ends are tucked underneath to keep the shape.
  11. Fill the nests with ground pistachios or any preferred nuts.
  12. Preheat your oven to 220°C (428°F).
  13. Bake the kunafa and bird’s nest pieces until golden on the bottom. Then, turn on the top grill to achieve an even golden color all over.
  14. Once baked, remove from the oven and promptly pour shira over the hot kunafa, ensuring it’s fully absorbed.
  15. Drain excess ghee from the bird’s nests and immediately drizzle shira over them.
  16. Serve hot. Enjoy the crispy, nutty sweetness of this traditional Middle Eastern dessert!

Did you know?

Kunafa is a versatile ingredient widely used across Middle Eastern and Turkish cuisines. In different regions, it might be known as baklava, especially when layered with nuts and soaked in syrup, although there are nuanced differences. This dessert’s beauty lies in its flexible preparation methods, allowing varying tastes and textures—like the chewy and crunchy elements in our bird’s nest version. In Egypt and other Arab countries, kunafa variations may include fillings like cream, cheese, or nuts, each offering a unique flavor profile. Kunafa also holds cultural significance, often enjoyed during Ramadan as a festive treat symbolizing celebration and togetherness. Interestingly, its roots trace back to ancient times, with historical references indicating kunafa’s consumption during the Fatimid Caliphate.

Furthermore, introducing kids to this dessert can be a great way to familiarize them with Arabic culinary traditions. The intricate process of coiling kunafa dough into nests can be a fun kitchen activity, sparking their interest in cooking while enjoying a delicious reward. Whether you’re a lover of traditional Turkish sweets or aspiring to try an exotic Middle Eastern treat, kunafa is a dessert experience like no other!

Lentil Hummus

Lentil Hummus Egyptian Recipe

Lentil hummus offers a delightful spin on traditional hummus by utilizing lentils instead of chickpeas. This variation is not just unique but also enhances the protein content, making it a popular choice among vegans and health enthusiasts. Originating from the Middle East, traditional hummus embodies rich, savory flavors, and these lentil adaptations bring new, exciting tastes to the mix.

Combining the creamy texture of lentil hummus with vibrant flavorings such as green olives and sundried tomatoes, these recipes make for versatile dips or spreads. Perfect for snacking, topping salads, or accompanying a mezze platter, these lentil hummuses provide a new take on a beloved classic.

Ingredients

For Green Lentil Green Olive Hummus:

  • 2 cups cooked green or brown lentils
  • 5-6 pitted Spanish olives
  • 1/4 cup tahini
  • 1/4 cup water
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp garlic powder

For Red Lentil Sundried Tomato Hummus:

  • 1 cup dry split red lentils
  • 1 1/2 cups water
  • 1/4 cup oil-packed sundried tomatoes
  • 1/4 cup tahini
  • 1 tbsp lemon juice
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1/4 cup water (as needed)

Preparation

  1. To prepare the red lentil base, rinse 1 cup of dry split red lentils and add to a small pot with 1 1/2 cups water. Bring to a boil, reduce heat, and simmer for 5-8 minutes, stirring occasionally. Once done, allow to cool.
  2. For the Red Lentil Sundried Tomato Hummus, add 2 cups cooked lentils to a food processor alongside 1/4 cup sundried tomatoes, 1/4 cup tahini, 1 tbsp lemon juice, 1/2 tsp salt, and 1/2 tsp garlic powder. Blend, adding 1/4 cup water as needed to achieve a smooth texture.
  3. To prepare the green lentil base, add 2 cups cooked green or brown lentils to a food processor with 5-6 pitted Spanish olives, 1/4 cup tahini, 1/4 cup water, 1 tbsp lemon juice, 1 tbsp olive oil, 1/2 tsp salt, and 1/2 tsp garlic powder. Blend until smooth.
  4. Serve each hummus with preferred garnishes and enjoy with crackers or on toast.

Did You Know?

Lentil hummus packs a nutritional punch. Compared to traditional chickpea-based hummus, lentil-based hummus offers higher protein content, making it an excellent choice for those looking to increase their protein intake without relying on animal sources. Additionally, lentils cook quicker than many other legumes, saving valuable preparation time in the kitchen.

Interestingly, the Green Lentil Green Olive Hummus marries flavors reminiscent of a Mediterranean tapenade with the creaminess of hummus, providing a pleasantly tangy, salty taste. Meanwhile, the Red Lentil Sundried Tomato Hummus brings a subtle sweetness from the tomatoes and a delightful pink color, making it visually and flavorfully appealing.

Lentils have been staples in Middle Eastern and North African cuisines for centuries, known for their affordability and versatility. In Egyptian cuisine, lentils are often used in hearty soups and stews, providing nourishment and sustenance. Incorporating lentils into hummus is a modern twist, celebrating tradition while embracing innovation.

For those interested in Moroccan influences, adding spices like cumin and paprika can introduce an extra layer of depth and spiciness. This not only ties the dish closer to traditional North African flavors but also makes it wonderfully adaptable to a range of palettes and serving occasions. Embrace these lentil hummus variations for an easy, vegan, and healthy addition to your culinary repertoire.

Fattoush (Egyptian Salad)

Fattoush Egyptian Recipe

Fattoush is a delightful and refreshing Middle Eastern salad, renowned for its vibrant flavors and simple preparation. Though it is often associated with Lebanese cuisine, Fattoush variations are found across the Arab world, including Egypt and Syria. This crispy, tangy dish is traditionally made with toasted pita bread and a mix of fresh vegetables, making it an ideal choice for a healthy and easy meal.

In Egypt, Fattoush is loved for its freshness and wholesome ingredients, forming a quintessential part of many meals. The robust flavors come from a blend of veggies, herbs, and a zesty dressing. A hint of paprika and a drizzle of olive oil elevate this salad, making it both delicious and nutritious, perfect for vegetarian and vegan diets.

Ingredients

  • 2 pieces of pita bread
  • 3 medium tomatoes, diced
  • 2 cucumbers, peeled and diced
  • 1 green bell pepper, chopped
  • 1 small red onion, thinly sliced
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped fresh mint
  • 1/2 cup chopped fresh arugula (baqla)
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon ground paprika
  • Salt and pepper to taste

Preparation

  1. Preheat your oven to 350°F (175°C).
  2. Cut the pita bread into small triangles and place them on a baking sheet. Drizzle with olive oil and sprinkle with paprika.
  3. Toast the pita in the oven for 10 minutes or until crispy. Set aside to cool.
  4. In a large salad bowl, combine the diced tomatoes, cucumbers, green bell pepper, and red onion.
  5. Add the chopped parsley, mint, and arugula to the salad bowl.
  6. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the dressing.
  7. Pour the dressing over the vegetables and toss to combine.
  8. Add the toasted pita pieces to the salad and toss gently to mix.
  9. Serve immediately and enjoy.

Did you know?

The name “Fattoush” comes from the Arabic word “fatteh,” which means “to crumble” – a nod to the torn pieces of pita bread that are integral to the dish. This hearty salad is a favorite during Ramadan as it provides a refreshing and nutritious break from fasting. The ingredients in Fattoush not only make it vegan and vegetarian but also contribute to its low-calorie profile, making it an excellent choice for those mindful of their diet.

Interestingly, the use of arugula (known locally as baqla) in Egyptian Fattoush is a distinct variation, emphasizing the local produce and flavors. This salad can be customized to your taste by incorporating seasonal vegetables, making it a versatile addition to any meal.

The paprika used to season the pita bread adds a subtle smokiness, enhancing the overall flavor profile of the salad. Whether you’re looking for a light lunch or a side dish, Fattoush brings a taste of the Middle East to your table with ease and authenticity.

Lentil Tabbouleh

Lentil Tabbouleh Egyptian Recipe

Lentil Tabbouleh is a delightful twist on the traditional tabbouleh, an iconic dish in Middle Eastern cuisine. This recipe blends earthy lentils with vibrant, leafy Swiss chard, culminating in a nutrient-packed, flavorful experience. Lentil Tabbouleh (also known as taboulé) offers a wholesome and hearty alternative to the classic bulgur-based salad, making it perfect for gatherings.

Rich in flavor and history, this dish reflects the cozy, communal meals that are central to Egyptian culture. Known for its authentic Middle Eastern flavors, it combines the simplicity of ingredients with the complexity of herbs and spices. Whether served in Lebanon, Jordan, or Egypt, this salad has become a beloved addition to many tables due to its versatility and health benefits.

Ingredients

  • 1 cup lentils
  • 1 large bunch Swiss chard, chopped into inch-wide strips
  • 1 medium onion, chopped into cubes
  • 3 tablespoons olive oil
  • 1 tsp salt
  • 1 cup chicken or vegetable stock
  • 2-3 cups boiled water
  • 5 garlic cloves, finely ground
  • 1 tsp dill seeds (or green dill, if unavailable)
  • 1/2 tsp chili pepper
  • 1 lemon, sliced (for garnish)
  • Green onion, radish, olives, hot peppers, and pickles (for sides)
  • Arabic bread (such as pita, samoon)

Preparation

  1. Rinse the lentils thoroughly and set aside.
  2. Heat the olive oil on medium heat in a large pot. Add the chopped onion and salt, cooking for 5 minutes.
  3. Fold in the chopped Swiss chard leaves. Cover immediately and cook for 2 minutes.
  4. Toss the chard leaves, cover again, and cook for an additional 2 minutes.
  5. Add the lentils and chicken or vegetable stock, mixing them well.
  6. Pour in the boiled water, increase the heat, cover, and then lower to simmer.
  7. In a separate small pan, prepare the takalia by finely grinding the garlic cloves with salt and dill seeds. Add the chili pepper.
  8. Once the lentils are tender, check the water level and adjust if needed.
  9. Add the takalia to the lentil mixture and let it cook for another 3-4 minutes before turning off the heat.
  10. Cut the Arabic bread randomly into small pieces, preferably using slightly dry bread.
  11. Pour the hot lentil mixture over the bread, mix well, and serve immediately.
  12. Garnish with lemon slices and serve sides of green onion, radish, olives, hot peppers, and pickles.

Did you know?

Lentil Tabbouleh is not only delicious but also packed with nutrients. Lentils are an excellent source of protein, especially important in Middle Eastern and North African diets, which often feature plant-based meals. Swiss chard is rich in vitamins A, C, and K, adding to the dish’s health benefits. Moreover, dill seeds are known for their digestive properties, making this salad as good for your gut as it is for your taste buds.

Tabbouleh itself has a rich history, believed to have originated in the mountains of Lebanon and Syria over 4,000 years ago. The dish has evolved, and today, there are many variations, including this lentil version, showcasing the adaptability and timeless appeal of tabbouleh. As you relish this hearty salad, remember you’re not just enjoying a meal but also savoring a piece of culinary history that’s connected many cultures across the Middle East.

Couscous Tabbouleh

Couscous Tabbouleh Egyptian Recipe

Tabouli is a refreshing and nutritious Middle Eastern salad with deep roots in Lebanese and Arabic cooking traditions. While traditionally prepared with bulgur wheat, this variant uses whole wheat couscous, making it even simpler to prepare. Packed with fresh vegetables and herbs, this dish offers a delightful blend of flavors that tantalize the palette.

Although often associated with Lebanese cuisine, tabouli has spread throughout the Middle East and North Africa, finding a place on the tables of Egyptian, Moroccan, and Turkish homes. It’s a low-calorie dish rich in vitamins and antioxidants, providing numerous health benefits while being incredibly easy to make. Perfect for a light lunch or as part of a larger feast, tabouli truly showcases the vibrancy of Middle Eastern culinary traditions.

Ingredients

  • 1 cup whole wheat couscous
  • 1 cup boiling water
  • 1-2 tsp ghee
  • 2 tomatoes, diced
  • 1 cucumber, diced
  • 1 red onion, diced
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 orange bell pepper, diced
  • 4 radishes, sliced
  • 1 bunch parsley, chopped
  • 1 bunch cilantro, chopped
  • 4 tbsp olive oil
  • Juice of 1 lemon
  • Salt to taste

Preparation

  1. Boil 1 cup of water and add 1-2 teaspoons of ghee.
  2. Pour the boiling water over 1 cup of whole wheat couscous in a bowl.
  3. Stir the mixture and cover it, letting it sit for 5 minutes.
  4. In a large bowl, combine diced tomatoes, cucumber, red onion, bell peppers, and sliced radishes.
  5. Add the chopped parsley and cilantro to the vegetable mixture.
  6. Fluff the couscous with a fork and add it to the bowl of vegetables and herbs.
  7. In a small bowl, whisk together 4 tablespoons of olive oil, the juice of 1 lemon, and salt to taste.
  8. Pour the dressing over the couscous and vegetable mix, tossing gently to combine fully.
  9. Serve the tabouli on a platter or wrapped in lettuce leaves for a refreshing, crunchy bite.

Did you know?

Tabouli, also spelled tabouleh or tabbouleh, is more than just a salad. This traditional dish has its origins in the mountains of Lebanon and Syria, dating back thousands of years. It was initially a part of the mezze, a selection of small dishes served to start a meal. In Egypt, tabouli is appreciated for its refreshing qualities, especially during the hot summer months.

Interestingly, couscous comes from the Berber word “seksu,” meaning well-rolled or well-formed, reflecting the way these tiny pasta pieces are crafted. Couscous tabouli is particularly appreciated for its quick preparation time compared to bulgur wheat, making it a popular choice in modern kitchens. The dish is not only a flavorful delight but also a nutritional powerhouse, packed with Vitamin C from bell peppers, antioxidants from cilantro, and essential minerals from parsley.

Beyond its delicious taste and health benefits, tabouli also symbolizes community and tradition. In many Middle Eastern cultures, the process of making tabouli is a communal activity, bringing families and neighbors together. Whether you’re enjoying Moroccan variations or sticking with the Lebanese authentic recipe, this dish continues to be a beloved staple across the Arabic-speaking world and beyond.

Egyptian Khoshaf

Egyptian Khoshaf Egyptian Recipe

Khoshaf is an iconic dish closely associated with Ramadan across Egypt and other parts of North Africa and the Middle East. First introduced from Turkey, it has since become a staple on Egyptian Ramadan tables, appreciated for its balance of sweet, nutty, and fruity flavors. The dish exemplifies culinary traditions that bridge festive declarations and spiritual observance.

Egyptian Khoshaf is loved not just for its delightful taste but also for its nutritional benefits. Containing dates, various dried fruits, and an array of nuts, this dessert offers a bounty of vitamins, minerals, and trace elements. It is customarily enjoyed after Maghrib prayer but before the main meal, serving both as a nutritional booster and a culinary delight that aligns with the rich tapestry of Egyptian cuisine.

Ingredients

Dried Fruits:

  • 1/4 cup plums
  • 1/4 cup apricots
  • 1/2 cup dates
  • 1/2 cup raisins
  • 1/4 cup figs
  • 1 piece Qamar al-Din
  • 1 fresh apple, chopped (optional)

Nuts (as desired):

  • Cashews
  • Almonds
  • Pistachios

Optional:

  • 1 tablespoon orange blossom water

Preparation

  1. Quick Khoshaf: Wash dried fruits thoroughly and soak them in warm water for 10 minutes. Drain and rinse the fruits again to ensure any dust is removed. Place them in a wide bowl and cover with warm water for four hours. Optionally, add cold water and Qamar al-Din syrup after the steeping period. Stir in nuts and chill before serving cold.
  2. Slow Khoshaf: Cut and wash dried fruits, then immerse them in hot water until they reach room temperature. Refrigerate overnight. Simultaneously, soak Qamar al-Din in hot water overnight, stirring occasionally until it dissolves. The next day, drain the soaked fruits, combine them with the Qamar al-Din infusion, orange blossom water, and nuts. Serve cold.

Did you know?

Khoshaf, also known as Khushaf, can trace its origin to Turkish cuisine but has been adopted and adapted by various cultures including Libyan and Syrian cuisines. The dish’s frequent appearance on the Ramadan table is not just due to its flavor but its excellent nutritional value.

Dates, a key ingredient, are rich in fiber, potassium, and natural sugars, offering a quick energy boost after a day of fasting. The inclusion of various nuts brings in healthy fats and proteins, making it a comprehensive snack or dessert to replenish one’s energy.

Additionally, Qamar al-Din, a type of dried apricot paste, imparts a rich, tangy sweetness that complements the dish’s overall flavor profile. Khoshaf is versatile, reflecting regional diversity and local produce, making it a dish that is both uniquely personal and culturally significant.

Chocolate Hummus (With Dates)

Chocolate Hummus Egyptian Recipe

Chocolate Hummus with Dates brings a unique twist to the traditional savory hummus by turning it into a sweet treat! Originating from the vibrant land of Egypt, this dessert hummus combines nutrient-rich chickpeas with antioxidant-packed cocoa powder, creating a delectable dip perfect for pairing with fresh fruits or crisp bread.

This easy vegan treat is perfect for those looking for a healthy alternative to satisfy their sweet cravings without the guilt. The absence of traditional tahini can cater to diverse dietary preferences, making it not only delicious but highly versatile.

Ingredients

  • 1 can of pre-boiled chickpeas (drained and rinsed)
  • 2 tablespoons unsweetened cocoa powder
  • 2 tablespoons tahini (optional)
  • 2 tablespoons honey (or maple syrup for a vegan option)
  • 1 teaspoon vanilla extract
  • A pinch of sea salt
  • 7-8 ice cubes
  • Optional garnishes: sesame seeds, coconut flakes, chocolate balls, dark chocolate shavings, extra honey

Preparation

  1. Place the drained chickpeas into a blender or food processor.
  2. Add the unsweetened cocoa powder to the chickpeas.
  3. Incorporate the tahini, honey, and vanilla extract.
  4. Season with a pinch of sea salt to enhance the sweetness.
  5. Blend all the ingredients together using the food processor.
  6. Gradually add ice cubes to the mixture while blending.
  7. Continue to blend until you achieve a smooth and rich consistency.
  8. Transfer the hummus to a bowl and refrigerate for about 10 minutes to thicken.
  9. Optional: Garnish with your choice of sesame seeds, coconut flakes, chocolate balls, dark chocolate shavings, or a drizzle of honey.

Did You Know?

Chocolate Hummus with Dates is not only a creative spin on traditional hummus but is also packed with health benefits. Chickpeas are a great source of plant-based protein and fiber, which aid in digestion and keep you feeling full longer. The unsweetened cocoa powder adds a dose of antioxidants that combat oxidative stress and improve overall health.

Moreover, this dish can act as a nutritious snack or dessert, thanks to its lower sugar content compared to conventional chocolate spreads. It also serves as an excellent option for those with dietary restrictions, providing a vegan and often gluten-free alternative. Chocolate Hummus can be spread on toast, used as a dip with fruits, or enjoyed with crackers for a delightful and wholesome treat.

In Ancient Egypt, chickpeas were an essential part of the diet, revered for their versatility and nutritional value. This modern adaptation pays homage to age-old traditions while bringing a contemporary and fun element to the table. Give it a try, and experience the harmonious blend of rich chocolate and hearty chickpeas in a delicious and innovative way!

Cauliflower Tabbouleh

Cauliflower Tabbouleh Egyptian Recipe

Cauliflower Tabbouleh is a delightful, low-carb variation of the classic Middle Eastern salad, traditionally known as Lebanese Tabouli. This vibrant dish replaces bulgur wheat with finely processed cauliflower, making it perfect for those following a keto or low-carb lifestyle. Packed with fresh herbs and zesty flavors, this recipe offers a refreshing twist without compromising on the authentic taste.

Tabbouleh, also known as Tabouli, is a popular salad in various Middle Eastern and Mediterranean cuisines, often served as part of a mezze platter. Its origins can be traced back to the Levant region, particularly in Lebanon and Syria. With its bright herbs, juicy tomatoes, and citrusy dressing, this salad is a staple at Middle Eastern feasts, providing both a nutritious and flavorful experience.

Ingredients

  • 1 large cauliflower, broken into florets
  • 3 medium tomatoes, finely chopped
  • 2 spring onions, trimmed
  • 1 clove garlic
  • 1 cup fresh mint leaves
  • 2 cups fresh parsley leaves
  • 40 ml lemon juice
  • 40 ml extra virgin olive oil
  • 1/4 teaspoon pink Himalayan salt

Preparation

  1. Finely dice the three tomatoes, removing the seedy bits to prevent the tabbouleh from becoming too watery. Set aside.
  2. Place the cauliflower florets in a food processor and pulse until they resemble rice grains. Transfer the processed cauliflower into a mixing bowl.
  3. Add the spring onions, garlic, mint leaves, and parsley into the food processor and chop until finely mixed, avoiding turning them into a puree.
  4. Combine the finely chopped herbs and processed cauliflower in the mixing bowl with the diced tomatoes.
  5. In a small bowl, mix the lemon juice, olive oil, and pink Himalayan salt to create the dressing.
  6. Pour the dressing over the cauliflower mixture and thoroughly stir to ensure everything is well combined and evenly coated.
  7. Serve immediately or chill in the refrigerator for an hour to allow the flavors to meld together.

Did You Know?

Tabbouleh is more than just a salad; it’s a reflection of Middle Eastern culinary heritage and hospitality. Traditionally, it’s a vegan dish, often served alongside hummus, baba ghanoush, and pita bread in a mezze spread.

The word “tabbouleh” derives from the Arabic word “taabil,” which means seasoning, highlighting the dish’s reliance on fresh herbs and spices. The calories in cauliflower tabbouleh are significantly less than in the traditional bulgur wheat version, making it a healthier option without sacrificing flavor.

This dish embodies several benefits, such as being rich in antioxidants from the parsley and mint, vitamins A and C from the tomatoes, and healthy fats from the olive oil. Interestingly, variations of tabbouleh exist across different cultures— for instance, Turkish kisir and Egyptian salata baladi—each offering its unique take using local ingredients.

Its simple yet versatile nature has allowed tabbouleh to gain popularity across the globe, embraced by those who value traditional, nutritious, and easy-to-make dishes. Whether enjoyed as a salad or a side dish, cauliflower tabbouleh embodies the authentic, refreshing, and vibrant spirit of Middle Eastern cuisine.

Mutabal (Baba Ganoush)

Mutabal Egyptian Recipe

Mutabal and Baba Ganoush are quintessential dishes in Middle Eastern cuisine, often served as appetizers across Egyptian, Syrian, Turkish, and Lebanese households. These two dishes delight with their robust flavors and exquisitely smooth textures, showcasing the versatile nature of eggplant in cooking.

The flavor profile of Mutabal and Baba Ganoush includes smoky eggplant, zesty lemon juice, and complementary aromatic ingredients like garlic and tahini. Popular in vegan diets, these dishes are also a staple in numerous Middle Eastern regions, embodying both nutritious and delicious elements in one delightful serving.

Ingredients

  • 2 large eggplants (or 4 medium-sized)
  • 1 tbsp onions (preferably white)
  • 4 tbsp chopped red bell pepper
  • 4 tbsp chopped green bell pepper
  • ½ piece tomato, finely diced
  • 1 tsp mashed garlic
  • ½ cup tahini
  • 3 tbsp yogurt
  • 2 tbsp labna (or additional yogurt)
  • 2 tbsp lemon juice
  • ½ tsp salt
  • Pomegranate seeds (optional)
  • ¼ cup pomegranate molasses (optional)
  • Nuts like walnuts or hazelnuts (optional)
  • Olive oil
  • Parsley, chopped (for garnish)
  • Sumac (for garnish)

Preparation

  1. Wash and make holes in the eggplants. Roast them in the oven on high heat for 45 to 60 minutes, turning them over regularly.
  2. Peel the hot eggplants and cut into cubes. Smooth with a knife, adding lemon juice to taste during the process.
  3. Mix in 1 tsp mashed garlic, salt, and additional lemon juice with the eggplant. Optionally, add pomegranate and nuts.
  4. For Baba Ganoush, mix chopped onions, red and green bell peppers, and diced tomato into the eggplant mixture, adjusting seasoning if necessary.
  5. For Mutabal, combine tahini, yogurt, labna, lemon juice, and ½ tsp mashed garlic until smooth. Add salt to taste.
  6. Mix the tahini-yogurt combination into the eggplant mixture, ensuring even distribution.
  7. Adjust seasoning of salt and lemon juice to personal taste.
  8. Decorate Mutabal and Baba Ganoush with pomegranate seeds, sumac, parsley, pomegranate molasses, and olive oil as desired.

Did you know?

Mutabal and Baba Ganoush are not just Middle Eastern delights; their names often spark curiosity. While Mutabal specifically involves tahini and labna, Baba Ganoush includes roasted vegetables, making each uniquely flavorful. These dishes are commonly enjoyed with bread such as pita for dipping.

Roasting the eggplant imparts a smoky flavor, which is crucial for an authentic taste. Ancient Middle Eastern cultures cherished eggplant for its versatility, often utilizing it in various forms, from appetizers to main dishes. Today, these dishes have transcended their geographical origins, finding a place on tables around the globe.

Each family or region may have its own twist on these classic recipes, sometimes adding hints of sumac or using different types of nuts for a crunchy texture. Both Mutabal and Baba Ganoush not only highlight vegan ingredients but also celebrate the robust, harmonious flavors unique to Middle Eastern cuisine.