Middle Eastern Archives - Forks Over Knives

Middle Eastern Red Rice Pilaf

Juliana Hale — Wed, 22 Nov 2023 18:33:36 +0000

Red rice is named for its red bran layer, which gives it a higher antioxidant content than brown rice. Here, this vibrant grain is cooked in a medley of warming Middle Eastern spices to produce the perfect balance of sweet, spicy, and savory flavors. Cubes of earthy acorn or butternut squash and a sprinkling of tangy raisins add delightful contrast to the fragrant rice, absorbing the flavors and adding a slightly creamy texture to the chewy grains. A cooling garnish of minted cucumber adds brightness to the rich dish, ensuring each serving is equal parts comforting and refreshing. Serve this red rice pilaf alongside a hearty main course, such as a falafel platter complete with homemade hummus.

For more vegan pilaf recipes, check out these tasty ideas:

Yield: Makes 6 cups pilaf + 1⅓ cups topper

Time: 50 minutes

1 cup chopped onion
2 cloves garlic, minced
1 teaspoon Aleppo pepper, or ¾ teaspoon paprika plus ¼ teaspoon cayenne pepper
¾ teaspoon sea salt
½ teaspoon ground cinnamon
¼ teaspoon ground cloves
¼ teaspoon ground cardamom
2½ cups dry red rice
1¼ cups chopped peeled acorn squash or butternut squash
⅓ cup raisins
1⅓ cups finely chopped cucumber
2 tablespoons chopped fresh mint
1 teaspoon sesame seeds, toasted

Instructions

In a large saucepan cook onion and garlic over medium 4 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in Aleppo pepper, salt, cinnamon, cloves, and cardamom. Cook 1 minute.
Add rice and squash; stir to coat. Add 3½ cups water and the raisins. Bring to boiling; reduce heat. Cover and simmer 30 minutes or until liquid is absorbed. Remove from heat; let stand 10 minutes.
For topper, in a small bowl stir together cucumber, mint, and sesame seeds. Serve with rice mixture.

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Tabbouleh-Style Stuffed Tomatoes

Mary Margaret Chappell — Wed, 04 Oct 2023 17:24:57 +0000

Hollowed-out beefsteak tomatoes make for delicious edible vessels and provide a fresh contrast to the punchy flavors of herbed tabbouleh in this Middle Eastern–inspired snack. Tabbouleh is traditionally made with bulgur, but our quick-and-easy version uses quinoa and whole wheat orzo pasta to create a satisfying mix of grains that soak up the tongue-tingling flavors of mint, parsley, and lemon. Cucumber, avocado, and the scooped-out tomato cores are added to the refreshing mixture and spooned back inside the edible tomato shells. Ideal for serving as a side dish, a party appetizer, or a light lunch, these eye-catching snacks are a tasty and beautiful way to use up the last of tomato season’s bounty.

For more tomato-forward recipes, check out these tasty ideas:

Yield: Makes 8 stuffed tomatoes

½ cup chopped onion
¼ cup dry quinoa, rinsed and drained
2 cloves garlic, minced
¼ cup dry whole wheat orzo
8 beefsteak tomatoes
1 cup finely chopped cucumber
1 cup finely chopped avocado
½ cup chopped scallions
¼ cup chopped fresh mint
¼ cup chopped fresh parsley
¼ cup lemon juice
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

In a medium saucepan combine onion, quinoa, garlic, and 1½ cups water. Bring to boiling; reduce heat. Cover and simmer 10 minutes.
Stir in orzo. Cover and simmer 7 to 8 minutes more or until orzo is al dente, stirring occasionally (watch for foaming). If the mixture looks too soupy, uncover pan and cook 1 to 2 minutes more or until excess moisture is nearly gone, stirring constantly. Cover; let cool to room temperature.
Slice tops off tomatoes; core tomatoes. Scoop out the flesh from centers into a fine-mesh sieve set over a bowl, leaving ½-inch tomato shells. Place shells, upside down, on a paper towel-lined tray.
Chop the tomato flesh; discard liquid. In a medium bowl combine the cooled quinoa-orzo stuffing and chopped tomato flesh. Add cucumber, avocado, scallions, mint, parsley, and lemon juice. Season with salt and pepper. Spoon stuffing mixture into tomato shells, mounding as necessary.

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Spinach Tabbouleh Salad with Watermelon Radish

Nancy Macklin, RDN — Mon, 20 Mar 2023 19:15:26 +0000

With hearty beans and colorful veggies, this scrumptious spin on tabbouleh offers main-course treatment to the classic Middle Eastern side dish. The crown jewels of this dish are sliced watermelon radishes, which have a more subtle peppery flavor than their red and white cousins. Not only are they beautiful, but they also add delicious crunch to the bed of bulgur, baby spinach, and navy beans. Asparagus and carrots offer extra substance while a savory-sweet tahini dressing ties it all together. And of course, fresh parsley and lemon juice bring the zing you expect when biting into a forkful of fresh tabbouleh. Serve alongside baked pita wedges or roll everything into a whole wheat tortilla to create a salad wrap for an easy grab-and-go lunch.

Tip: To make ahead, store salad mixture in an airtight container in the refrigerator for up to 3 days. Refrigerate dressing in a separate container. Add dressing when ready to serve.

For more Middle Eastern-inspired salads, check out these tasty ideas:

Yield: Makes 12 cups

2 rounds whole wheat pita bread, cut into wedges
4½ cups cooked bulgur
4 cups coarsely chopped fresh spinach
1 15-oz. can no-salt-added navy beans, rinsed and drained (1½ cups)
8 oz. fresh asparagus, trimmed and cut into 1-inch pieces
1 cup chopped fresh parsley
1 cup shredded carrots
½ cup sliced watermelon radishes
3 tablespoons lemon juice
2 tablespoons white wine vinegar
2 tablespoons tahini
1 teaspoon pure maple syrup (optional)
1 clove garlic, minced
Sea salt, to taste
Freshly ground black pepper, to taste
Lemon wedges

Instructions

Preheat oven to 375°F. On a baking sheet arrange pita bread wedges in a single layer. Bake 8 to 10 minutes or until lightly browned and crisp. Cool on a wire rack.
In a large bowl toss together the next seven ingredients (through radishes). In a small bowl whisk together the next five ingredients (through garlic) and ¼ cup water. Add to salad mixture and stir to coat. Season with salt and pepper. Serve with pita and lemon wedges.

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Oil-Free Baba Ghanoush

Cathy Fisher — Mon, 20 Mar 2023 16:06:47 +0000

Baba ghanoush is a Middle Eastern dip made with cooked, mashed eggplant, creamy tahini, and zesty lemon juice. Traditional recipes call for olive oil and salt, but we’ve skipped these ingredients to create the healthiest possible version that’s still packed full of flavor. Enjoy it as a dip with fresh vegetables or as a topping for baked potatoes instead of sour cream or butter. Another delicious option for leftover oil-free baba ghanoush is to slather a spoonful inside a whole wheat pita round and stuff it with baked falafel and pickled veggies. There are countless scrumptious ways to use this versatile recipe, so it’s time to get cooking!

For more Middle Eastern vegan dips, check out these tasty ideas:

Yield: Makes 1¼ cups

1 1-lb. purple eggplant
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley
2 tablespoons tahini (optional)
1 small clove garlic
¼ teaspoon ground cumin

Instructions

Preheat oven to 400°F. Pierce the eggplant a few times with the tip of a knife and place it on a baking sheet. (Line sheet with parchment paper, if you like.) Roast 55 to 60 minutes or until eggplant is softened and wrinkly. Set aside 15 minutes or until cool enough to handle.
Cut eggplant in half lengthwise. Scoop out the flesh, including seeds, into a bowl or food processor. Discard skin and stem.
Add the remaining ingredients to eggplant. Mash together with a fork until uniform and fibers are broken down, or process until smooth. Transfer to a small bowl. Garnish with additional parsley, if you like. Serve with vegetables and whole grain pita chips for dipping.
To store, place baba ghanoush in an airtight container. Cover and chill up to 5 days.

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Bulgur-Bean Salad with Tomato Vinaigrette

Shelli McConnell — Mon, 20 Feb 2023 16:00:51 +0000

Bulgur is a delicious, chewy whole grain that’s prominently featured in Middle Eastern cuisine. Here, we’ve paired it with hearty chickpeas and beans to create a filling salad packed full of fresh flavors. Crunchy celery and peppery parsley add herbaceous undertones while a tomato vinaigrette delivers a sweet, acidic kick to every bite. Served over baby romaine and topped with juicy cherry tomatoes, this bulgur salad is easy to whip up when you’re hankering for a filling meal but are short on time. Another option is to pile everything into a whole wheat tortilla and turn it into a great grab-and-go wrap!

Note that this recipe calls for 4 cups of cooked and cooled bulgur, so be sure to have that ready to go. For 4 cups cooked, start with 1⅓ cups dry bulger and cook according to package directions. For more tips on cooking whole grains, check out our comprehensive guide.

Yield: Makes 8½ cups

⅔ cup low-sodium tomato juice
3 tablespoons sherry vinegar
2 tablespoons pure maple syrup
1 teaspoon dry mustard
½ teaspoon sea salt
¼ teaspoon cayenne pepper
4 cups cooled cooked bulgur
2 15-oz. cans no-salt-added chickpeas, rinsed and drained (3 cups)
1 15-oz. can no-salt-added small red beans, rinsed and drained (1½ cups)
1 cup thinly sliced celery
1 cup chopped fresh parsley
½ cup finely chopped sweet onion
Baby romaine
Quartered cherry tomatoes
Freshly ground black pepper

Instructions

In a large bowl whisk together the first six ingredients (through cayenne). Add the next six ingredients (through onion); toss to coat. Arrange romaine on a serving platter. Spoon bulgur mixture over top. Top with tomatoes and sprinkle with black pepper.

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Low-Fat Hummus

Nirvaan Thacker — Tue, 07 Feb 2023 19:02:50 +0000

Why settle for bland store-bought hummus when you can whip up this delicious homemade version in just 15 minutes? The secret to a perfectly fluffy oil-free hummus is ice cubes, which aerate the mixture as it blends to deliver a velvety smooth texture. Chickpeas, tahini, garlic, and lemon juice form a powerhouse team that ensures top-notch snacking, while a sprinkling of smoked paprika adds a burst of color and spicy sweetness. You can substitute chipotle powder, which is similarly smoky, or add a dusting of za’atar to introduce a more herbal flavor profile. Serve alongside sticks of crunchy veggies and pita chips, and dig in!

For more delicious hummus recipes, check out these tasty ideas:

Roasted Cauliflower Hummus
Harissa Hummus
Curried Roasted Carrot Hummus
Or take a look at our full collection of hummus recipes

Yield: Makes 4 cups

2 15-oz. cans chickpeas, rinsed and drained (3 cups)
6 cloves garlic, minced
½ cup lemon juice
¼ cup tahini
Sea salt, to taste
8 to 10 ice cubes
Pinch smoked paprika
Pinch toasted sesame seeds
2 Persian cucumbers, halved crosswise and quartered lengthwise into 3-inch spears
2 ribs celery, cut into 3-inch sticks
1 bell pepper (any color), cut into ½-inch-thick sticks

Instructions

Reserve a handful of chickpeas for garnish. In a food processor combine remaining chickpeas and the garlic. Pulse until chickpeas are almost completely broken down. Add lemon juice and tahini; season with salt. Process to combine. Scrape down sides of processor bowl with a silicone spatula. Continue processing until smooth, pausing to add ice cubes, one or two at a time, to help emulsify mixture.
Transfer hummus to a bowl. Garnish with reserved chickpeas, the smoked paprika, and sesame seeds. Serve with vegetables for dipping.

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Roasted Eggplant and Buckwheat Groats Fattoush

Shelli McConnell — Wed, 25 Jan 2023 19:01:20 +0000

Fattoush is a popular Middle Eastern bread salad made with baked or fried pita chips. In our version, eggplant and bell peppers are roasted in the oven to become melt-in-your-mouth tender and then tossed with a tangy sumac-infused hummus sauce. Buckwheat groats add a dose of hearty whole grain goodness to the baked whole wheat pita and veggie mix, while fresh cucumber keeps things crisp. You can eat this salad straight out of a bowl, but it’s more delicious (and fun) to serve inside of crunchy lettuce leaves to create an edible container. Top each serving with walnuts or pine nuts (or omit, if you prefer), and enjoy sinking your teeth into this wholesome, filling salad.

For more hearty grain salad recipes, check out these tasty ideas:

Yield: Makes 12 cups fattoush

2 whole wheat pita bread rounds, torn into 1- to 2-inch pieces
1 medium eggplant, cut into 2-inch cubes (6 cups)
2 red bell peppers, cut into thick strips
1 medium sweet onion, cut into thin wedges
6 tablespoons apple cider vinegar
1 cup oil-free hummus
1 teaspoon ground sumac
1 teaspoon Aleppo pepper
5 cups cooked buckwheat groats (kasha)
1 cup chopped cucumber
½ cup chopped fresh parsley
12 large romaine leaves
2 tablespoons chopped toasted walnuts

Instructions

Preheat oven to 400°F. On a baking sheet arrange pita pieces in a single layer. Bake 6 to 8 minutes or until toasted. Let cool.
In a 15×10-inch baking pan arrange eggplant, bell peppers, and onion. Drizzle with 2 tablespoons of the vinegar; toss to coat. Roast 30 to 35 minutes or until tender and lightly browned, stirring once. Transfer vegetables to a cutting board and coarsely chop.
Meanwhile, in a large bowl whisk together the remaining ¼ cup vinegar, the hummus, sumac, and Aleppo pepper.
Add pita pieces, roasted vegetables, buckwheat groats, cucumber, and parsley to hummus mixture. Toss to combine. Spoon groats mixture into romaine leaves. Sprinkle with walnuts.

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Roasted Beet Falafel with Chile-Lime Tahini Sauce

Nirvaan Thacker — Mon, 23 Jan 2023 18:41:30 +0000

Easy to whip up and delicious to snack on, these herbaceous beet and chickpea falafels make for an eye-catching appetizer. Roasting the beets instead of boiling them ensures they get sweet and tender so their characteristic earthy flavor doesn’t overpower other ingredients. Serrano chile adds heat while cumin, coriander, and cilantro join together to deliver classic Middle Eastern flavors. While traditional falafels are fried, we’ve left out the oil by baking these colorful snacks in the oven. Serve them on toothpicks as an hors d’oeuvre, or stuff them into whole wheat pita bread pockets with lettuce and diced veggies. Make sure to dunk or drizzle them with the homemade Chile-Lime Tahini Sauce, too!

For more vegan Middle Eastern recipes, check out these tasty ideas:

Yield: Makes 25 falafel + 1 cup sauce

2 medium beets
2 tablespoons lime juice
2 small whole fresh serrano chiles
1 teaspoon sea salt
¼ cup tahini
½ cup + 1½ teaspoons finely chopped fresh parsley
2 cups chopped onion
6 small cloves garlic, minced
2 15-oz. cans chickpeas, rinsed and drained (3 cups)
½ cup almond flour
1 tablespoon flaxseed meal
1 teaspoon ground cumin
1 tablespoon ground coriander
½ cup finely chopped fresh cilantro

Instructions

Preheat oven to 400°F. Wrap beets in foil; place on a baking sheet. Roast 1 hour. Remove foil; place beets in a colander. Run under cold water until cool enough to handle. Peel beets and cut into 1-inch pieces.
For Chile-Lime Tahini Sauce, in a blender combine 2 ice cubes, lime juice, 1 serrano chile, and ½ teaspoon sea salt. Pulse a few times to break down ice and chile; process until smooth. Add tahini and ½ cup water; process to a thick sauce, adding more water if a thinner consistency is preferred. Serve in a small bowl garnished with 1½ teaspoons finely chopped fresh parsley.
In a food processor combine beets, onion, garlic, and remaining serrano chile; pulse until coarsely chopped. Add the chickpeas, almond flour, flaxseed meal, cumin, coriander, cilantro, ½ cup parsley, and remaining ½ teaspoon sea salt. Pulse to a loose, coarse mixture. Let stand 30 minutes.
Preheat oven to 375°F. Line a baking sheet with parchment paper. Using an ice cream scoop, shape beet mixture into balls. Place balls on the prepared baking sheet.
Bake about 20 minutes or until falafel begin to brown lightly on top. Remove from oven. Carefully turn balls over. Return to oven and bake 15 to 20 minutes more or until crispy all over. Serve on a platter with Chile-Lime Tahini Sauce.

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Moutabal (Eggplant Dip)

Nirvaan Thacker — Wed, 18 Jan 2023 18:57:10 +0000

Lebanese-style moutabal is a delicious eggplant dip that’s best served alongside pita bread wedges, fresh veggies, or oil-free falafels. While some recipes call for the addition of Greek yogurt to add creaminess, our vegan version relies on nutty tahini and zesty lemon juice to achieve a velvety texture. When picking out eggplants for this recipe, look for ones that are firm, shiny, and heavy for their size (which is a signal of freshness). They’re broiled whole in the oven to char the skin and infuse the tender insides with a slightly smoky flavor, so picking quality produce is key for a tasty result. Top your moutabal with sumac, parsley, and pomegranate seeds to create a drool-worthy dip that makes for a great party appetizer or sandwich spread.

For more vegan dips, check out these tasty ideas:

Yield: Makes 3 cups

2 large eggplants (2 to 2½ lb. total)
3 tablespoons lemon juice
2 tablespoons tahini
1 ice cube
3 small cloves garlic, minced
Sea salt, to taste
⅛ teaspoon sumac
1 tablespoon finely chopped fresh parsley
1 tablespoon pomegranate arils, for garnish (optional)

Instructions

Preheat broiler. Place whole eggplants on a baking sheet; broil 4 to 5 inches from heat 20 to 25 minutes or until a fork easily pierces the flesh, turning once halfway through.
Transfer eggplants to a large bowl; cover with a clean dish cloth. Let eggplants stand 10 to 15 minutes or until cool enough to handle. Peel eggplants, discarding skin and stems and scooping eggplant flesh into a medium bowl. Drain off any liquid that collects in bowl.
In a food processor combine lemon juice, tahini, ice cube, garlic, and salt. Process to a thick paste. Add eggplant. Process until incorporated. Continue processing to reach desired texture.
Serve dip at room temperature garnished with sumac, parsley, and pomegranate arils (if using).

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Quinoa Tabbouleh with Pomegranate Seeds

Nirvaan Thacker — Fri, 09 Dec 2022 18:22:17 +0000

While tabbouleh is most commonly made with bulgur wheat, you can make a gluten-free version using quinoa or another cooked gluten-free grain. This pomegranate-studded version is incredibly satisfying as a light lunch or a side dish served with other Middle Eastern favorites such as falafel and hummus. The aromatic combination of parsley and scallions pair well with cooling cucumber and juicy cherry tomatoes so each bite is bursting with refreshing flavor. A simple dressing of lemon juice, salt, and pepper tie everything together to create a delicious dish you won’t want to put down.

For more vegan Middle Eastern recipes, check out these tasty ideas:

Yield: Makes 6 cups

4 cups fresh parsley leaves (about 2 bunches)
2 cups cooked quinoa
1 cup cherry tomatoes, halved
1 Persian cucumber, cut into ½-inch dice (1 cup)
1 cup pomegranate arils
1 cup thinly sliced scallions
3 tablespoons lemon juice
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

In a food processor pulse parsley to the size of rice grains.
In a medium bowl stir together parsley and the remaining ingredients. Taste and adjust seasoning. Serve at room temperature or chilled.

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