Ramadan 2024: 3 healthy Sehri meal ideas for a fulfilling fast

As the crescent moon signals the beginning of Ramadan, Muslims worldwide prepare for a month of spiritual devotion and introspection. But amidst the soulful prayers, it’s also important to remember to take care of your physical well-being. Suhoor or Sehri — the pre-dawn meal before the fast begins — plays a crucial role in keeping you energised throughout the day.

This Ramadan, let’s move beyond the realm of sugary treats and fried indulgences that often populate Suhoor spreads. Here are some nutritious yet tasty Suhoor recipes that will provide sustained energy throughout the day without leaving you feeling sluggish.

Green Pea & Pista Kheer, courtesy chef Sanjeev Kapoor in association with American Pistachios

Green Pea & Pista Kheer (Source: Chef Sanjeev Kapoor)

Ingredients

*1 cup blanched green peas
*1 cup pistachio
*¼ cup chopped pistachios
*1½ tbsps ghee
*4½ cups milk
*½ cup sugar
*½ tsp green cardamom powder
*Blanched, peeled and slivered pistachios for garnish
*Dried rose petals for garnish

Method

1. Bring a sufficient amount of water to a boil in a pan. Add pistachios and blanch them for 3-5 minutes. Drain the pistachios and transfer them to cold water to halt the cooking process and prevent discolouration.

2. Peel the blanched pistachios.

3. Heat ghee in a non-stick pan. Add green peas and sauté for 1-2 minutes. Then, add the peeled pistachios and sauté for another 1-2 minutes. Remove the pan from the heat and let it cool slightly.

4. Transfer the sautéed green peas and pistachios into a blender jar. Add 1 cup of milk in two batches and blend until you achieve a coarse paste.

5. In another pan, heat the remaining milk and bring it to a boil.

6. Add the blended paste to the boiling milk and mix thoroughly. Cook for 5-6 minutes, stirring continuously.

7. Incorporate sugar and green cardamom powder, stirring well until the sugar dissolves completely.

8. Add chopped pistachios to the mixture and mix thoroughly. Turn off the heat.

9. Transfer the kheer into a serving bowl. Garnish with slivered pistachios and dried rose petals for an elegant presentation.

Soy Falafel & Quinoa Khabouz Wrap, courtesy Biswarup Chatterjee, executive chef, Hilton Garden Inn, New Delhi

Soy Falafel & Quinoa Khabouz Wrap. (Representative image)

Ingredients

*50 gms yeast
*100 gms sugar
*200 gms wheat flour
*1 kg all-purpose flour
*100 gms salt
*300 ml olive oil
*100 gms quinoa
*500 gms soya chunks
*300 gms onion
*50 gms sumac powder
*2 limes
*400 gms boiled chickpeas
*200 gms Tahini paste
*100 gms garlic
*200 gms shredded lettuce
*200 gms tomatoes
*100 gms parsley
*50 gms cumin powder

Method

1. Soak the quinoa and soya chunks overnight.

2. Then, mix yeast, all-purpose flour, wheat flour, 50 grams of salt, sugar, 200 ml of olive oil, and water to make a soft dough.

3. Let it rest for 20 minutes, then divide it into portions and shape them into rounds. Allow the dough to rest again for 30 minutes before baking at 475°F for 8-10 minutes.

4. For the falafel, mince the soya chunks with half of the onion and garlic, along with the entire parsley. Mix in cumin powder and salt. Shape the mixture into flat patties and grill them.

5. Prepare the hummus by blending boiled chickpeas, tahini, garlic, and olive oil with some ice cubes. Finish by adding lime juice to taste.

6. Create a salad with julienned onions, tomatoes, lettuce, lime juice, sumac powder, and salt.

7. To assemble, spread the hummus on the pita bread, then top it with the salad and falafel. Sprinkle some sumac powder over the filling. Roll it up and serve with extra hummus as a dip.

Green Chana & Oats Kebabs, courtesy Gautam Mehrishi, corporate executive chef, Club Mahindra

Green Chana & Oats Kebabs (Representative image)

Ingredients

*250 gms green chickpeas (fresh), boiled
*125 gms cup rolled oats
*1 small beetroot, grated
*100 gms paneer, grated
*1 small onion, finely chopped
*2 tbsps fresh coriander leaves, chopped
*1 green chili, finely chopped
*1 tsp ginger-garlic paste
*½ tsp cumin powder
*½ tsp coriander powder
*½ tsp garam masala
*½ tsp chaat masala
*Salt to taste
*1 tbsp lemon juice
*1 tbsp cooking oil

Method

1. In a mixing bowl, combine boiled green chickpeas, rolled oats, grated beetroot, grated paneer, chopped onion, coriander leaves, green chili, ginger-garlic paste, cumin powder, coriander powder, garam masala, chaat masala, salt, and lemon juice.

2. Thoroughly mix the ingredients to form a thick mixture.

3. Take small portions of the mixture and shape them into small tikis or patties.

4. Preheat a non-stick pan or grill pan over medium heat and lightly brush it with oil to prevent sticking.

5. Place the tikis on the preheated pan and cook for 3-4 minutes on each side, or until they turn golden brown and are cooked through.

6. Alternatively, you can air-fry the tikis in an air-fryer at 180°C for 15-20 minutes, flipping halfway through, until they become crispy and golden.

7. Once cooked, remove the tikis from the pan or air-fryer and serve them hot with mint chutney or yogurt dip.

Enjoy!

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