Getting ready to spice up your mealtime routine? Look no further! The rich culinary heritage of the Middle East offers a plethora of mouth-watering vegetarian dishes that are not only delicious but also steeped in tradition. In this article, we’ll take you on a gastronomic journey through the region’s most popular and beloved vegetarian recipes, each one bursting with flavor and texture.
From the crispy, flavorful falafel to the creamy hummus and baba ganoush, our list of 20 Middle Eastern vegetarian recipes has something for everyone. Whether you’re a seasoned foodie or just looking to explore new flavors, these dishes are sure to tantalize your taste buds and leave you wanting more.
Falafel with Tahini Sauce
Discover the delightful combination of crispy falafel and rich tahini sauce, a popular Middle Eastern street food. This recipe is perfect for a quick lunch or dinner that’s packed with flavor.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup all-purpose flour
– 1/4 teaspoon baking powder
– 1/2 teaspoon cumin
– 1/4 teaspoon paprika
– 1/4 teaspoon salt
– 3 cloves garlic, minced
– 2 tablespoons lemon juice
– 2 tablespoons olive oil
– Tahini sauce (see below)
Tahini Sauce:
– 1/2 cup tahini paste
– 2 tablespoons lemon juice
– 1 tablespoon water
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a food processor, combine chickpeas, flour, baking powder, cumin, paprika, salt, garlic, and lemon juice. Process until well combined.
3. Using wet hands, shape mixture into small patties. Place on a baking sheet lined with parchment paper.
4. Drizzle olive oil over falafel and bake for 20-25 minutes or until crispy.
5. Serve hot with tahini sauce (mix all ingredients in a bowl).
Cooking Time: 25 minutes
Hummus with Roasted Garlic
Elevate your hummus game with this roasted garlic twist! This flavorful dip is perfect for veggie sticks, pita chips, or as a sauce for grilled meats.
Ingredients:
– 1 1/2 cups cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves roasted garlic (see roasting instructions below)
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: paprika, parsley, or other herbs for garnish
Instructions:
1. Roast the garlic: Preheat oven to 400°F (200°C). Cut the top off a whole head of garlic, drizzle with olive oil, and wrap in foil. Roast for 30-40 minutes, or until soft and mashed.
2. In a blender or food processor, combine chickpeas, lemon juice, tahini, roasted garlic, and salt and pepper to taste.
3. Blend until smooth, adding olive oil as needed to achieve desired consistency.
4. Taste and adjust seasoning if necessary.
5. Serve warm or at room temperature.
Cooking Time: 30-40 minutes (roasting the garlic) + 2-3 minutes (blending)
Baba Ganoush with Pomegranate Seeds
Baba Ganoush is a popular Middle Eastern dip made from roasted eggplants, tahini, garlic, and lemon juice. This recipe adds a pop of color and flavor with the addition of pomegranate seeds.
Ingredients:
– 2 large eggplants
– 1/4 cup tahini
– 3 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 teaspoon salt
– 1/4 cup pomegranate seeds
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants in half lengthwise and place on a baking sheet lined with parchment paper.
3. Roast the eggplants for 30-40 minutes, or until the skin is charred and collapsed.
4. Allow the eggplants to cool slightly, then peel off the skin and place the flesh into a blender or food processor.
5. Add tahini, garlic, lemon juice, salt, and pomegranate seeds to the blender. Blend until smooth.
6. With the blender running, slowly pour in the olive oil through the top.
7. Serve at room temperature with pita bread or vegetables.
Cooking Time: 30-40 minutes
Prep Time: 10 minutes
Tabbouleh with Fresh Herbs
Tabbouleh is a classic Middle Eastern salad that bursts with fresh flavors from parsley, tomatoes, and mint. This simple recipe highlights the beauty of using high-quality ingredients to create a delicious and healthy side dish.
Ingredients:
– 1 cup bulgur
– 1/2 cup chopped fresh parsley
– 1/2 cup chopped fresh mint
– 1 large tomato, diced
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. Cook the bulgur according to package instructions.
2. In a large bowl, combine cooked bulgur, parsley, mint, and diced tomato.
3. Squeeze lemon juice and drizzle olive oil over the mixture.
4. Season with salt to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 15 minutes
Fattoush Salad with Sumac Dressing
This classic Middle Eastern salad combines toasted pita bread with fresh vegetables and herbs, all tossed in a tangy sumac dressing. Perfect for a light and refreshing meal or as a side dish.
Ingredients:
– 4 cups mixed greens (arugula, lettuce, spinach)
– 1 cup toasted pita bread, crumbled
– 1/2 cup chopped cucumber
– 1/2 cup chopped tomatoes
– 1/4 cup chopped red onion
– 1/4 cup chopped fresh parsley
– 2 tbsp sumac powder
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, toasted pita bread, cucumber, tomatoes, and red onion.
2. In a small bowl, whisk together sumac powder and lemon juice.
3. Pour the sumac dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Stuffed Grape Leaves (Dolmas)
Experience the classic flavors of the Mediterranean with this traditional recipe for stuffed grape leaves. Delicate rice and herb filling is wrapped in tender grape leaves, creating a delicious and visually appealing appetizer or snack.
Ingredients:
– 20-24 grape leaves
– 1 cup cooked white rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1/4 cup chopped scallions (green onions)
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon cumin
– 2 tablespoons olive oil
Instructions:
1. In a medium bowl, combine cooked rice, parsley, dill, scallions, salt, pepper, and cumin.
2. Lay a grape leaf flat on a work surface, with the stem end facing you.
3. 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 into a neat package.
5. Repeat with remaining grape leaves and filling.
6. In a large skillet, heat the olive oil over medium heat.
7. Place the dolmas seam-side down in the skillet, leaving some space between each leaf.
8. Cook for 10-12 minutes, or until the grape leaves are tender and the filling is heated through.
Cooking Time: 10-12 minutes
Lentil Soup with Lemon
A flavorful and nutritious soup that’s perfect for any occasion. This recipe combines the comfort of lentils with the brightness of lemon, creating a deliciously balanced dish.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup freshly squeezed lemon juice
– 1 tsp dried thyme
– Salt and pepper, to taste
– 2 tbsp olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrot, and celery; cook until the vegetables are tender, about 5 minutes.
3. Add the lentils, vegetable broth, diced tomatoes, lemon juice, and thyme. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste. Serve hot.
Cooking Time: 35-45 minutes
Mujadara (Lentils and Rice with Caramelized Onions)
This comforting Middle Eastern dish is a staple of many cultures, combining the simplicity of lentils and rice with the deep flavor of caramelized onions.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 cup uncooked white or brown rice
– 1 large onion, thinly sliced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or cilantro for garnish
Instructions:
1. In a medium saucepan, combine lentils and water/broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. In a large skillet, heat olive oil over medium-low heat. Add onions and cook, stirring occasionally, for 30-40 minutes or until caramelized and golden brown.
3. In a separate saucepan, bring 2 cups water to a boil. Add rice, cover, reduce heat, and simmer for 15-20 minutes or until water is absorbed and rice is tender.
4. To serve, fluff cooked rice with a fork and combine with cooked lentils and caramelized onions. Season with salt and pepper to taste.
Cooking Time: 45-50 minutes
Spinach Fatayer (Lebanese Spinach Pies)
Spinach Fatayer: A Traditional Lebanese Delight
A classic Lebanese pastry filled with nutritious spinach and spices, Spinach Fatayer is a popular snack or light meal that’s easy to make. Perfect for a quick breakfast, lunch, or evening treat.
Ingredients:
– 2 cups all-purpose flour
– 1/4 teaspoon salt
– 1/4 cup warm water
– 1/4 cup vegetable oil
– Filling ingredients (see below)
– Confectioner’s sugar, for dusting (optional)
Filling:
– 1 package frozen chopped spinach, thawed and drained
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large mixing bowl, combine flour and salt.
3. Gradually add warm water, mixing until a dough forms.
4. Knead the dough for 5 minutes, then cover with plastic wrap.
5. Divide dough into small balls, about the size of a golf ball.
6. Roll out each ball into a thin circle, about 1/8 inch thick.
7. Place a spoonful of filling in the center of each circle.
8. Fold the dough over the filling to form a triangle or square shape.
9. Brush tops with vegetable oil and bake for 15-20 minutes, or until golden brown.
Za’atar Manakish (Flatbread with Za’atar)
Experience the aromatic flavors of the Middle East with this simple recipe for Za’atar Manakish, a classic Lebanese flatbread. This traditional favorite is perfect for breakfast, lunch, or as a snack.
Ingredients:
– 2 cups all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon instant yeast (active dry)
– 1 cup lukewarm water
– 2 tablespoons olive oil
– 2 teaspoons Za’atar spice mix
– Sesame seeds and coarse sumac for garnish (optional)
Instructions:
1. In a large mixing bowl, combine flour, salt, and yeast.
2. Gradually add the lukewarm water while kneading the dough for 5-7 minutes until smooth and elastic.
3. Cover with plastic wrap and let rise in a warm place for 1 hour.
4. Preheat oven to 400°F (200°C).
5. Divide the dough into 6-8 equal pieces. Roll each piece into a ball, then flatten slightly into disk shapes.
6. Brush tops with olive oil and sprinkle Za’atar evenly over each flatbread.
7. Bake for 15-20 minutes or until golden brown.
8. Garnish with sesame seeds and sumac, if desired.
Cooking Time: 15-20 minutes
Eggplant Moussaka without Meat
A classic Greek dish gets a vegetarian makeover with this eggplant moussaka recipe, featuring tender eggplant slices, rich tomato sauce, and a creamy bechamel topping.
Ingredients:
– 2 large eggplants
– 1 onion, finely chopped
– 3 cloves of garlic, minced
– 2 cups of tomato puree
– 1 cup of vegetable broth
– 1 tablespoon of olive oil
– 1 teaspoon of dried oregano
– Salt and pepper to taste
– 1 cup of grated Parmesan cheese
– 1/2 cup of all-purpose flour
– 1 cup of milk
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Slice the eggplants into 1/2-inch thick rounds and salt them to remove excess moisture.
3. In a large skillet, sauté the chopped onion and minced garlic until softened.
4. Add the tomato puree, vegetable broth, olive oil, oregano, salt, and pepper. Bring to a simmer.
5. Arrange half of the eggplant slices in a 9×13-inch baking dish. Top with the tomato sauce and sprinkle with Parmesan cheese.
6. Repeat the layers, finishing with a layer of cheese on top.
7. In a separate bowl, whisk together the flour and milk. Pour the mixture over the top layer of cheese.
8. Bake for 45-50 minutes or until golden brown.
Cooking Time: 45-50 minutes
Shakshuka with Feta and Herbs
This North African-inspired dish is a flavorful and colorful breakfast or brunch option, packed with the tanginess of feta cheese and freshness of herbs. Perfect for a sunny morning or a lazy Sunday.
Ingredients:
– 2 large bell peppers (any color), seeded and sliced
– 1 small onion, thinly sliced
– 3 cloves of garlic, minced
– 1 cup of cherry tomatoes, halved
– 1/4 cup of crumbled feta cheese
– 1 tsp smoked paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
– Olive oil for cooking
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large cast-iron skillet, heat 2 tbsp of olive oil over medium-high heat.
3. Add sliced onions and cook until softened, about 5 minutes.
4. Add minced garlic and cook for an additional minute.
5. Add bell peppers, smoked paprika, salt, and pepper. Cook for 5-7 minutes or until the vegetables are tender.
6. Make two small wells in the vegetable mixture and crack an egg into each well.
7. Transfer the skillet to the oven and bake for 12-15 minutes or until the whites are set and yolks still runny.
8. Remove from the oven, sprinkle with feta cheese, and garnish with chopped parsley (if using).
9. Serve hot with crusty bread or over rice.
Cooking Time: 20-25 minutes
Vegetarian Kofta with Tomato Sauce
A flavorful and healthy twist on traditional meat-based koftas, this vegetarian version is packed with protein-rich chickpeas and spices. Serve it with a rich tomato sauce and crusty bread for a satisfying meal.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup breadcrumbs
– 1/4 cup grated carrot
– 1/4 cup chopped fresh parsley
– 1 minced garlic clove
– 1 tablespoon olive oil
– Salt and pepper to taste
– Tomato sauce (homemade or store-bought)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mash chickpeas using a fork until coarsely textured.
3. Add breadcrumbs, carrot, parsley, garlic, and olive oil. Mix well.
4. Divide mixture into 6-8 portions. Shape each portion into a cylinder or oval shape.
5. Place koftas on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
6. Bake for 20-25 minutes or until lightly browned.
7. Serve koftas with tomato sauce and crusty bread.
Cooking Time: 20-25 minutes
Roasted Cauliflower with Tahini Drizzle
A flavorful and healthy side dish that combines the natural sweetness of roasted cauliflower with the creamy richness of tahini sauce.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 2 cloves garlic, minced
– 1/4 cup tahini
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon water
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender and caramelized.
3. In a small bowl, whisk together tahini, lemon juice, and water until smooth.
4. Remove cauliflower from the oven and drizzle with tahini sauce. Garnish with minced garlic if desired.
5. Serve warm.
Cooking Time: 20-25 minutes
Stuffed Bell Peppers with Rice and Herbs
A classic recipe that’s both flavorful and nutritious, these stuffed bell peppers are a great way to get your daily dose of vitamins and minerals. Simply fill bell peppers with a savory mixture of rice, herbs, and spices, and bake until tender.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked white rice
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
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 bowl, combine cooked rice, chopped onion, minced garlic, oregano, paprika, salt, and pepper.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Drizzle the tops with olive oil.
6. Bake for 30-40 minutes or until the peppers are tender.
Cooking Time: 30-40 minutes
Lebanese Potato Stew (Batata Harra)
A hearty and flavorful stew that’s a staple in Lebanese cuisine, Batata Harra is a perfect comfort food for any occasion. This simple recipe combines tender potatoes with aromatic spices and herbs.
Ingredients:
– 2 large potatoes, peeled and cut into bite-sized pieces
– 1 large onion, chopped
– 3 cloves of garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon cayenne pepper (optional)
– Salt and black pepper, to taste
– 2 tablespoons olive oil
– 2 cups chicken or vegetable broth
– Fresh parsley, chopped (for garnish)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, coriander, and cayenne pepper (if using). Cook for 1 minute.
4. Add the potatoes, broth, salt, and black pepper. Bring to a boil, then reduce heat to low and simmer for 30-40 minutes, or until the potatoes are tender.
5. Serve hot, garnished with chopped parsley.
Cooking Time: 45-50 minutes
Pita Bread with Za’atar and Olive Oil
This classic Middle Eastern flatbread is infused with the earthy flavors of za’atar, a herb blend commonly used in Lebanese cuisine. Perfect as a side or base for various toppings, this recipe yields soft, puffed pitas with a crispy crust.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1/4 teaspoon instant yeast
– 1/2 teaspoon salt
– 1 tablespoon olive oil
– 3/4 cup lukewarm water
– 1 tablespoon za’atar
Instructions:
1. In a large mixing bowl, combine flour, yeast, and salt.
2. Gradually add lukewarm water and mix until a shaggy dough forms.
3. Knead the dough for 5 minutes, until smooth and elastic.
4. Place the dough in a lightly oiled bowl, cover with plastic wrap, and let rise in a warm place for 1 hour.
5. Preheat oven to 425°F (220°C).
6. Divide the dough into 4-6 portions, depending on desired pita size.
7. Roll out each portion into a ball and then flatten slightly.
8. Brush tops with olive oil and sprinkle with za’atar.
9. Bake for 12-15 minutes, or until pitas are golden brown.
Cooking Time: 12-15 minutes
Vegetarian Kibbeh with Bulgur
This vegetarian kibbeh recipe is a creative twist on the traditional Lebanese dish, featuring bulgur instead of meat. The result is a nutritious and satisfying main course or side dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 cup bulgur
– 1/2 cup cooked black beans, rinsed and drained
– 1/4 cup chopped scallions (green onions)
– 1/4 cup grated carrots
– 1/4 cup crumbled feta cheese (optional)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 2 tablespoons lemon juice
Instructions:
1. In a large bowl, combine bulgur, black beans, scallions, carrots, and feta cheese (if using).
2. Add garlic, olive oil, salt, and pepper; mix until well combined.
3. Shape mixture into 6-8 patties.
4. Heat a non-stick skillet or grill over medium-high heat. Cook kibbeh for 4-5 minutes per side, or until golden brown and crispy.
5. Serve hot with lemon wedges and your favorite sides.
Cooking Time: 12-15 minutes
Turkish Lentil Balls (Mercimek Köftesi)
A classic Turkish dish that’s perfect for a quick and satisfying snack or meal. These flavorful lentil balls are made with red lentils, spices, and herbs, then fried until crispy.
Ingredients:
– 1 cup red lentils
– 1/2 cup breadcrumbs
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Vegetable oil for frying
Instructions:
1. Rinse the lentils and soak them in water for at least 4 hours or overnight. Drain and blend until smooth.
2. In a bowl, combine the blended lentils, breadcrumbs, parsley, mint, garlic, salt, and pepper. Mix well.
3. Shape into small balls, about 1 inch in diameter. Place on a plate or tray.
4. Heat about 1-2 inches of vegetable oil in a deep frying pan over medium-high heat.
5. Fry the lentil balls until golden brown, about 3-4 minutes per side. Drain on paper towels.
6. Serve hot and enjoy!
Cooking Time: About 15-20 minutes.
Persian Herb Frittata (Kuku Sabzi)
A classic Persian breakfast dish, Kuku Sabzi is a flavorful and nutritious frittata packed with fresh herbs and spices. This recipe is perfect for brunch or a light dinner.
Ingredients:
– 6 eggs
– 1/2 cup chopped parsley
– 1/2 cup chopped cilantro
– 1/4 cup chopped dill
– 1/4 cup chopped scallions (green onions)
– 1/2 teaspoon ground sumac
– Salt and pepper to taste
– 2 tablespoons vegetable oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and a pinch of salt.
3. Heat oil in an omelette pan over medium heat.
4. Add chopped herbs and cook until wilted, about 2 minutes.
5. Pour in egg mixture and cook until edges start to set, about 2-3 minutes.
6. Sprinkle sumac and season with salt and pepper.
7. Cook for an additional minute, then transfer the pan to the oven.
8. Bake for 12-15 minutes or until eggs are cooked through.
Cooking Time: 20-25 minutes
Summary
Discover the flavors of Middle Eastern cuisine with these 20 delicious vegetarian recipes! From classic dishes like falafel and hummus to creative twists on traditional favorites, this collection has something for every taste. Enjoy flavorful combinations like roasted garlic hummus, pomegranate-studded baba ganoush, and sumac-infused fattoush salad. Savor the comfort of lentil soup, mujadara, and stuffed grape leaves, or try innovative options like eggplant moussaka without meat and shakshuka with feta and herbs. With a variety of spices, herbs, and textures, these recipes will transport your taste buds to the Middle East!
