Most individuals see Ramadan as 'only' fasting. However, it is not just that. Fasting is one part of it. The others are reflection and spiritual growth. From sunrise to sunset, those observing fast refrain from eating and drinking and do their prayers. As a result, pre-dawn and post-sunset meals are essential for maintaining good health, energy, and nourishment.
Let's take a look at some delicious and healthy dishes you can prepare for Iftar and Suhoor this Ramadan 2025.
But first, what is Iftar and Suhoor?
Iftar
Iftar is the meal that breaks the fast after sunset. It starts with dates and water, followed by a variety of flavorful and nutritious dishes. At this hour, families and communities come together to share these special meals that replenish the body after a day of fasting.
Suhoor
On the other hand, Suhoor is the pre-dawn meal before the fast. It begins at Fajr or the morning prayer. During this meal, it is best to choose food items that are not only nutritious but will also keep you feeling full for a longer time. Basically, it should sustain your body and mind for the rest of the day.
Let's look at some cool recipes now!
3 Under 5-Minute Recipes
#1 - Oatmeal for Breakfast
You must be wondering why you chose the basic oatmeal. Well, that's because it is nutrient-dense, fulfilling, and a great pre-dawn meal option. You will need the following items:
Rolled oat
Milk or almond milk
Honey or maple syrup
Almonds
Bananas
Chia seeds
You can also add:
Raisins
Shredded coconut
Ground flax seeds
Dark chocolate chips
How to make it? Simply cook oats in milk and add honey to it. When done, top it off with nuts and fruits. This meal is high in fibre and gives you energy.
#2 - Tofu Scramble With Veggies
This one is a high-protein meal which is also packed with essential vitamins. Get some tofu, spinach, tomato, bell peppers, and olive oil together. Saute the vegetables in olive oil for a minute and then add crumbled tofu. Cook it until it's light brown and it's ready to be devoured.
#3 - Dates and Nut Smoothies
There are so many dates and nuts during Ramadan. We know it, but truth be told, you cannot deny how delicious they taste. And if you are tired of eating, then why not drink them? Blend some dates, almonds, bananas, and cinnamon powder in almond milk (or any other milk you prefer) until it's smooth. Pour it into a good glass and chug it. That's a day full of energy on your way.
2 Easy to Cook Meals Under 30 Minutes
#4 - Prata Wrap
If you are looking for a heavier meal option, this is the one you've been searching for. For this, you will need a roti or a paratha, eggs, cheese, veggies and toppings of your choice.
Start by whisking eggs with salt and pepper to your taste. If you want, you may add some chopped onions to this mix. Pour this mix into a heated pan and give the pan a quick swirl to turn it into an omelette.
While the top of the omelette is still uncooked, place the paratha or the roti on it. Press it with a spatula so that the two stick together. Now, grate some cheese over it and let it melt a little. It's time to remove it from the pan now.
Place it on a plate and spread chilli oil on it. Add some toppings as well: sliced avocado and chopped cilantro. You can add some more toppings as well. Then fold the prata wrap and feast on it.
For more vegetable options, you can add: Sautéed mushrooms, spinach, or bell peppers. You can also add some sauces if you want to make the flavor profile more complex.
#5 - Sambal Goreng
Also known as 'spicy tofu and tempeh stir fry,' there are 3 reasons why you will fall in love with this dish. One, it is a super easy version of sambal goreng. Two, it gets you crispy tofu and tempeh. Three, despite being vegan, it does not compromise on flavors.
Tempeh is basically fermented soybean cake. It is a plant-based source of protein and is easily available. However, if you cannot find it, you can skip it.
Start by airfrying the tofu and tempeh. For this, chop both of them into cubes. Then drizzle some oil and salt and gently coat them. Put them into the preheated air fryer at 180 degrees Celsius, or 350 degrees Fahrenheit for about 15 minutes. At about 7-8 minutes, take the air fryer basket out and shake it before putting it right back in. This is to ensure that they bake evenly.
Next step is to prepare the paste. For this, you will have to soak the dried chilies in some water so that they blend easily. If you want to use a dry chili paste, you can do that too. Use two tablespoons for this recipe.
Add the dried chillies, onions, garlic, and ginger to the blender and blend them well. If you want to add some water to make it smooth, do that. Ensure the consistency is that of a paste.
Now, it's time to bring everything together. In a pan, add some oil and heat it over low to medium heat. Then add the blended paste to the pan and stir it until it deepens in color. Toss the air-fried tofu and tempeh into the pan. Additionally, add the following:
Chopped long beans
Red chilli
Salt
Sugar
Tamarind paste
Coconut cream
Mix it well so that everything is coated. When it is, your sambal goreng is ready. How do you serve it? With cooked white rice. It's a combination most people will love! The simplicity of the rice brings out the tangy, spicy flavor of sambal goreng.
Conclusion
These recipes are the perfect blend of nutrition and taste that will keep you satisfied for long hours. Needless to say, your tastebuds will 100% love them. And the best part? You can customize them to your liking.
Add as many veggies as you want, or play around with toppings, a choice of milk, sweeteners, and nuts. It's totally your call. And if you are looking for some organic honey as a sweetener cum ingredient to nourish your body with the nutrients you need this Ramadan 2025, do check out our range of 200 plus raw honey varieties.
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