Irresistible Egyptian Vegan Recipes You’ll Love

Irresistible Egyptian Vegan Recipes You’ll Love

Egyptian cuisine offers a treasure trove of vegan-friendly dishes rich in history and flavour. From hearty staples like Koshari to nutrient-packed Ful Medames, these recipes highlight the abundant use of legumes, grains, and fresh herbs.

Whether you’re seeking traditional comfort foods or vibrant, plant-based options, Egyptian vegan recipes bring a delightful mix of texture, taste, and culture.

Exploring Egyptian Vegan Recipes

1. Koshari

Koshari is a comforting Egyptian dish with rice, lentils, pasta, and chickpeas.

Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Servings: 4

Ingredients

• Rice: 1 cup
• Brown lentils: 1 cup
• Macaroni (small shapes like elbows): 1 cup
• Chickpeas: 1 can (15 oz)
• Onions: 2 large, thinly sliced
• Vegetable oil: 2 tablespoons
• Sea salt to taste

Ingredients For The Tomato Sauce

• Vegetable oil: 2 tablespoons
• Onion: 1, finely chopped
• Garlic: 4 cloves, minced
• Tomato paste: 2 cups
• Cumin: 1 teaspoon
• Chilli powder: 1 teaspoon (optional)
• Sea salt and pepper to taste

Method

1. Rinse the lentils and cook them in boiling, salted water until tender, about 20 minutes. Drain and set aside.
2. Rinse rice and cook in sea-salt water until soft. Set aside.
3. To make pasta al dente, boil it in Sea salted water. Drain and set aside.
4. Heat oil in a pan, sauté onions and garlic until golden. Add tomato puree, spices, Sea salt, and pepper. Simmer for 10 minutes.
5. Sliced onions are fried in hot oil until they are brown and crisp. On paper towels, drain.
6. On a plate, layer rice, lentils, pasta, and chickpeas. Top with tomato sauce and crispy onions.

Health Benefits Of Koshari

1. High in protein and fibre from lentils and chickpeas.
2. Provides sustained energy with a mix of carbs.
3. Low in fat and cholesterol.

2. Taameya (Egyptian Falafel)

Taameya is a crispy Egyptian falafel made from fava beans, herbs, and spices.

Prep time: 15 minutes (plus soaking) | Cook time: 20 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Fava beans: 2 cups, soaked overnight
• Onion: 1, chopped
• Garlic: 3 cloves
• Parsley: 1 cup
• Cilantro: 1 cup
• Cumin: 1 teaspoon
• Baking powder: ½ teaspoon
• Sea salt to taste
• Vegetable oil for frying

Method

1. Process beans, onion, garlic, parsley, and cilantro until smooth.
2. Mix in cumin, baking powder, and Sea salt. Shape into patties.
3. Patties are fried in hot oil till golden brown.

Health Benefits Of Taameya

1. High in protein and fibre.
2.  Low in cholesterol.
3. It is packed with vitamins and minerals from herbs.

3. Molokhia

Molokhia is a hearty Egyptian soup with jute leaves, garlic, and coriander. It is served with rice or bread.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4

Ingredients

• Fresh or frozen jute leaves: 4 cups, chopped
• Vegetable broth: 6 cups
• Garlic: 4 cloves, minced
• Coriander powder: 1 tablespoon
• Olive oil: 2 tablespoons
• Sea salt to taste

Method

1. Heat olive oil and sauté garlic with coriander.
2. Add broth and bring to a boil. Stir in jute leaves and simmer for 10 minutes.
3. Serve over rice or with bread.

Health Benefits Of Molokhia

1. High in iron and calcium.
2. Boosts immunity with antioxidants.
3. Low in calories, aiding weight management.

4. Roz Bel Laban (Vegan Rice Pudding)

Roz Bel Laban is a creamy vegan rice pudding with plant-based milk and vanilla.

Prep time: 5 minutes | Cook time: 30 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Short-grain rice: 1 cup
• Unsweetened plant-based milk (almond, soy, or coconut): 4 cups
• Sugar or sweetener of choice: ½ cup
• Vanilla extract: 1 teaspoon
• Cinnamon: 1 teaspoon (optional)
• Cornstarch: 2 tablespoons (optional for thickening)
• Sea salt: 1 pinch

Method

1. Rinse rice and cook it in 2 cups of water until soft. Drain excess water.
2. Heat plant-based milk in a pot over medium heat. Add cooked rice, sugar, vanilla, and a pinch of Sea salt.
3. Stir continuously for 20 minutes. Mix cornstarch with some milk and add to the pot to thicken.
4. Serve warm or chilled, topped with cinnamon or nuts.

Health Benefits Roz Bel Laban

1. Low in cholesterol and lactose-free.
2. Provides energy from rice and natural sugars.
3. Rich in calcium and vitamins from plant-based milk.

5. Salatet Zabady

Salatet Zabady is a refreshing cucumber salad with plant-based yogurt and a zesty lemon dressing.

Prep time: 10 minutes | Cook time: 0 | Total time: 10 minutes | Servings 4

Ingredients

• Plant-based yogurt: 2 cups
• Cucumbers: 2, diced
• Garlic: 2 cloves, minced
• Olive oil: 1 tablespoon
• Dried mint: 1 teaspoon
• Sea salt and pepper to taste

Method

1. Mix plant-based yogurt with garlic, olive oil, mint, Sea salt, and pepper in a bowl.
2. Fold in diced cucumbers until evenly coated.
3. Chill before serving.

Health Benefits Of Salatet Zabady

1. Hydrating and rich in probiotics from yogurt.
2. High in antioxidants from cucumbers.
3. It aids digestion and supports gut health.

6. Lentil Soup (Shorbat Ads)

Lentil soup (Shorbat Ads) is a hearty, spiced red lentil soup with onions, cumin, and garlic.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Red lentils: 1 cup
• Onion: 1, diced
• Garlic: 2 cloves, minced
• Carrot: 1, chopped
• Cumin: 1 teaspoon
• Vegetable broth: 4 cups
• Olive oil: 1 tablespoon
• Sea salt and pepper to taste

Method

1. Heat olive oil in a pot, sauté onion, garlic, and carrot until softened.
2. Add the lentils, cumin, broth, Sea salt, and pepper. After bringing to a boil, simmer for 20 minutes.
3. Blend soup for a creamy texture, or serve as is.

Health Benefits Of Lentil Soup

1. High in protein and iron from lentils.
2. Packed with fibre, aiding digestion.
3. Low in fat, supporting heart health.

7. Mahshi

Mahshi is an Egyptian dish of vegetables stuffed with seasoned rice and herb filling.

Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Servings: 4

Ingredients

• Zucchinis or bell peppers: 4, hollowed
• Rice: 1 cup
• Onion: 1, finely chopped
• Parsley: ½ cup, chopped
• Dill: ½ cup, chopped
• Cinnamon: 1 teaspoon
• Allspice: 1 teaspoon
• Tomato sauce: 2 cups
• Sea salt and pepper to taste

Method

1. Mix rice with onion, parsley, dill, spices, Sea salt, and pepper.
2. Stuff vegetables with the rice mixture, leaving space for expansion.
3. Place stuffed vegetables in a pot, cover with tomato sauce, and simmer for 40 minutes.

Health Benefits Of Mahshi

1. High in vitamins and minerals from fresh vegetables.
2. Provides sustained energy from rice.
3. Rich in antioxidants from herbs and tomatoes.

8. Fattoush

Fattoush is a refreshing Egyptian salad with mixed greens, tomatoes, cucumbers, and crispy pita in a tangy lemon-olive oil mix.

Prep time: 15 minutes | Cook time: 0 | Total time: 15 minutes | Servings: 4

Ingredients

• Mixed greens: 2 cups
• Cucumber: 1, diced
• Tomato: 1, diced
• Radishes: ½ cup, sliced
• Pita bread rounds: 2, toasted and broken into pieces
• Sumac: 1 tablespoon
• Olive oil: 2 tablespoons
• Lemon: 1, juiced
• Sea salt and pepper to taste

Method

1. Combine greens, cucumber, tomato, and radishes in a bowl.
2. Toss with olive oil, lemon juice, sumac, Sea salt, and pepper.
3. Add toasted pita pieces and serve immediately.

Health Benefits Of Fattoush

1. High in fibre and vitamins from fresh vegetables.
2. Supports heart health with olive oil.
3. A refreshing and low-calorie option.

9. Basbousa

Enjoy a dairy-free, rich, and moist vegan Basbousa, perfect for satisfying your sweet cravings effortlessly!

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 8

Ingredients

• Semolina: 2 cups
• Coconut milk: 1 cup
• Sugar: ½ cup
• Coconut oil: ½ cup
• Baking powder: 1 teaspoon
• Coconut: ½ cup, shredded (optional)
• Syrup: 1 cup (sugar, water, and lemon juice boiled together)

Method

1. Preheat oven to 350°F (175°C).
2. Mix semolina, coconut milk, sugar, oil, baking powder, and shredded coconut.
3. Grease a skillet with batter, then bake for 25 to 30 minutes.
4. Pour syrup over the hot cake and let it soak before serving.

Health Benefits Of Basbousa

1. Dairy-free and low in cholesterol.
2. Provides energy from semolina and natural sweeteners.
3.  Rich in medium-chain fats from coconut.

10. Vegan Shakshouka

This vegan shakshuka is a hearty, spiced tomato-pepper stew bursting with flavour. It's perfect for a wholesome and satisfying meal!

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Olive oil: 2 tablespoons
• Onion: 1 large, diced
• Red bell pepper: 1 large, sliced
• Garlic: 3 cloves, minced
• Chillies: 4, diced (or 1 can of diced tomatoes)
• Cumin: 1 teaspoon
• Paprika: 1 teaspoon
• Chilli flakes: ½ teaspoon (optional)
• Sea salt and pepper to taste
• Fresh cilantro for garnish

Method

1. Heat olive oil to medium. Sauté the onion until it is soft.
2. Add chilli flakes, bell pepper and garlic. Cook for 5 minutes.
3. Add tomatoes, cumin, paprika, chilli flakes, Sea salt, and pepper. Simmer for 15 minutes, stirring occasionally.
4. Serve hot with bread after adjusting the flavour and adding some fresh cilantro garnish.

Health Benefits Of Vegan Shakshouka

1. Rich in oxidants from tomatoes and peppers.
2. High in vitamin C, supporting immunity.
3. It is low in calories, making it a healthy option for weight management.

11. Batata Harra

Batata Harra is a flavourful Egyptian dish with spicy roasted potatoes seasoned with garlic, cilantro, and chilli for a bold taste.

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 4

Ingredients

• Potatoes: 4 medium, cubed
• Olive oil: 2 tablespoons
• Garlic: 3 cloves, minced
• Chilli flakes: 1 teaspoon
• Cumin: 1 teaspoon
• Fresh cilantro: 2 tablespoons, chopped
• Sea salt and pepper to taste

Method

1. Preheat oven to 400°F (200°C). Toss potatoes in a pan with olive oil, Sea salt, and pepper.   Add a tray chilled for 25 minutes and cook them, flipping them halfway.
2. Add the cumin, garlic, and chilli flakes to a skillet with hot olive oil. Give it a minute to cook.
3. Toss roasted potatoes in the garlic mixture and garnish with cilantro.

Health Benefits Of Batata Harra

1. High in potassium for heart health.
2. Contains antioxidants from spices.
3. A great source of energy and fibre.

12. Karkade

The karkade is a tangy Egyptian hibiscus tea, enjoyed hot or cold for its vibrant, flavoured, refreshing qualities.

Prep time: 5 minutes | Cook time: 10 minutes | Total time: 15 minutes | Servings: 4

Ingredients

• Dried discus petals: 1 cup
• Water: 4 cups
• Sugar or sweetener: 3 tablespoons (optional)
• Ice cubes (for the cold version)

Method

1. Boil water and add hibiscus petals. Simmer for 5 minutes.
2. Strain into a pitcher and sweeten if desired.
3. Serve hot or, for a cold version, chill in the fridge with ice cubes.

Health Benefits Of Karkade

1. Lowers blood pressure and cholesterol.
2. Rich in antioxidants for overall wellness. Dish made withting and refreshing.

13. Baladi Salad

The Baladi salad is a refreshing Egyptian dish with tomatoes, cucumbers, parsley, and a zesty lemon-olive oil dressing.

Prep time: 10 minutes | Cook time: 0 | Total time: 10 minutes | Servings: 4

Ingredients

• Tomatoes: 2, diced
• Cucumber: 1, diced
• Parsley: ½ cup, chopped
• Olive oil: 2 tablespoon
• Lemon: 1, juiced
• Sea salt and pepper to taste

Method

1. Combine tomatoes, cucumber, and parsley in a bowl.
2. After adding Sea salt and pepper to taste, drizzle with lemon juice and olive oil. Then, stir well and serve immediately.
3. Toss well and serve immediately.

Health Benefits Of Baladi Salad

1. Rich in vitamins C and K from fresh vegetables.
2. Low in calories and high in hydration.
3. Supports digestive health with fibre.

14. Samak Fakharany

Samak Fakharany is a spiced clay pot vegetable medley, a hearty vegan Egyptian dish.

Prep time: 15 minutes | Cook time: 40 minutes | Total time: 55 minutes | Servings: 4

Ingredients

• Mixed vegetables (zucchini, carrots, and eggplant): 2 cups diced
• Onion: 1, sliced
• Garlic: 2 cloves, minced
• Tomato sauce: 1 cup
• Cumin: 1 teaspoon
• Coriander: 1 teaspoon
•  Olive oil: 2 tablespoons
• Sea salt and pepper to taste

Method

1. Preheat oven to 375°F (190°C).
2. Combine vegetables, onion, garlic, tomato sauce, olive oil, and spices in a clay or baking dish. Mix well.
3. For thirty to forty minutes, bake the vegetables, covered with foil, or until soft.
4. Serve hot with rice or bread.

Health Benefits Of Samak Fakharany

1. High in fibre, supporting digestion.
2. Loaded with vitamins and minerals from assorted vegetables.
3. A low-fat, nutrient-dense meal.

15. Torshi

Add zest to your meals with Torshi, a tangy, nutrient-packed pickled vegetable dish with bold flavours!

Prep time: 15 minutes | Cook time: 0 (Fermentation: 3–5 days) | Total time: 3-5 days | Servings: 4

Ingredients

• Mixed vegetables (carrots, turnips, cucumbers, cauliflower): 2 cups
• White vinegar: 1 cup
• Water: 1 cup
• Sea salt: 1 tablespoon
• Sugar: 1 tablespoon
• Garlic: 2 cloves, sliced
• Mustard seeds: 1 teaspoon (optional)
• Dill seeds: 1 teaspoon (optional)

Method

1. Wash and chop vegetables into bite-sized pieces.
2. Combine vinegar, water, Sea salt, and sugar in a pot. Heat until dissolved.
3. Pack vegetables tightly into a sterilized jar. Add garlic, mustard seeds, and dill seeds.
4. Pour the vinegar mixture over the vegetables, ensuring they are fully submerged.
5. Seal and let ferment at room temperature for 3–5 days before refrigerating.

Health Benefits Of Torshi

1. High in probiotics, supporting gut health.
2. Low in calories, great for weight management.
3. Rich in vitamins from the preserved vegetables.

16. Beid Bel Besela

A hearty, protein-packed Egyptian peas stew in flavourful tomato sauce, perfect with rice or bread!

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Olive oil: 2 tablespoon
• Onion: 1, chopped
• Garlic: 3 cloves, minced
• Peas (fresh or frozen): 2 cups
• Tomato sauce: 2 cups
• Cumin: ½ teaspoon
• Paprika: ½ teaspoon
• Sea salt and pepper to taste

Method

1. Heat olive oil in a pot. Sauté onion and garlic until fragrant.
2. Add peas, tomato sauce, cumin, and paprika. Stir well.
3. Simmer for 20 minutes until peas are tender.—season with Sea salt and pepper.
4. Serve hot with rice or bread.

Health Benefits Of Beid Bel Besela

1. It provides slant-based protein from peas.
2. Loaded with antioxidants from tomatoes.
3. It provides dietary fibre, supporting digestion.

17. Roz Maamar

A creamy, baked Egyptian rice dish combining rich coconut milk and hearty flavours for ultimate comfort!

Prep time: 10 minutes | Cook time: 45 minutes | Total time: 55 minutes | Servings: 4

Ingredients

• Rice: 2 cups
• Coconut milk: 2 cups
• Vegetable broth: 1 cup
• Onion: 1, diced
• Olive oil: 2 tablespoons
• Sea salt and pepper to taste

Method

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in a pan, sauté onions until go—season, and season.
3. Transfer the rice to a baking dish, pour the coconut milk and broth, and season with Sea salt and pepper.
4. Bake uncovered for 40–45 minutes until liquid is absorbed.

Health Benefits Of Roz Maamar

1. A great source of energy is carbohydrates.
2. Coconut milk provides healthy fats and antioxidants.
3. Supports heart health with its nutrient-rich ingredients.

18. Sweet Couscous

A delightful, spiced dessert or side dish combining fluffy couscous with nuts, raisins, and warm cinnamon!

Prep time: 10 minutes | Cook time: 5 minutes | Total time: 15 minutes | Servings: 4

Ingredients

• Couscous: 1 cup
• Water or plant-based milk: 1½ cups
• Raisins: 2 tablespoons
• Chopped nuts (almonds, walnuts): 2 tablespoons
• Cinnamon: 1 teaspoon
• Sugar or maple syrup: 2 tablespoons

Method

1. Bring water or plant-based milk to a boil. Add sugar and cinnamon.
2. After taking off the heat, add the couscous and cover for five minutes.
3. Mix in the nuts and raisins after fluffing the couscous with a fork. Serve warm or cold.

Health Benefits Of Sweet Couscous

1. Provides fibre and protein from couscous and nuts.
2. Low in fat, supporting weight management.
3. Contains natural sugars and nutrients for sustenance.

19. Dawood Basha

The dawood basha is savoury vegan lentil meatballs in a spiced tomato sauce, perfect for a wholesome and satisfying meal!

Prep time: 15 minutes | Cook time: 30 minutes | Total time: 45 minutes | Servings: 4

Ingredients For The Meatballs

• Lentils: 1 cup, cooked
• Breadcrumbs: 1 cup
• Egg substitute: 1 tablespoon flaxseed meal + 3 tablespoon water
• Garlic: 2 cloves, minced
• Cumin: 1 teaspoon
• Sea salt and pepper to taste

Ingredients For The Sauce

• Olive oil: 2 tablespoons
• Tomato sauce: 2 cups
• Coriander: 1 teaspoon
• Sea salt and pepper to taste

Method

1. Preheat oven to 375°F (190°C). Mix the lentils, breadcrumbs, flaxseed, cumin, Sea salt, and pepper. Form the mixture into tiny meatballs.
2. Bake for 15 minutes on a baking tray.
3. In a pan, heat olive oil and add tomato sauce, coriander, sea salt, and pepper. Simmer for 10 minutes.
4. Add baked meatballs to the sauce and cook for another 5 minutes. Serve with rice or bread.

Health Benefits Of Dawood Basha

1. High in protein and fibre from lentils.
2. Antioxidant-rich tomatoes support heart health.
3. Low in saturated fat, promoting overall wellness.

Conclusion

Egyptian vegan recipes offer rich flavours, from hearty stews to refreshing salads, all-embracing fresh ingredients and bold spices.

By exploring these dishes, you can enjoy the vibrant tastes of Egyptian cuisine while maintaining a plant-based lifestyle. These recipes satisfy your taste buds and provide nutritional benefits for a wholesome and fulfilling meal.

I trust you enjoyed this article about the Irresistible Egyptian Vegan Recipes You’ll Love. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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