Vegan Dishes for Ramadan

For those of you who aren't familiar with Islam, Ramadan is the holy ninth month of the Islamic calendar, celebrated by 1.6 billion people in the world. Muslims all over the world fast for 29-30 days (depending on the visual sightings of the crescent moon) from sunrise to sunset. They break their fast each evening with Iftar, which is usually a big communal meal. 

When it comes to a vegan Iftar, the goal is to keep things nutritionally dense. Breaking your fast with a box of Oreos is a recipe for disaster, so we've taken the liberty of compiling a list of a few recipe ideas that'll keep you fueled for the coming sunrise. 

Before you read on, we STRONGLY recommend you download CRON-O-Meter, a desktop and mobile app that helps you track not only your calories and macros, but important nutrients like your Omegas, iron, calcium, magnesium, and B vitamins, and even gives you a breakdown of the different types of protein you're consuming to make sure you're maintaining a well-rounded diet. 

Check out the following recipes and try them out at your next Iftar!

1. Foul Mdammas 

If you're looking for a cheap, easy way to get protein, look no further than this simple combination of chickpeas and fava beans. It's a great way to break your fast because you're welcoming carbs, protein, and fat into your body after a long day of work, exercise, studying, or running errands. 

For those of you who aren't familiar with Middle Eastern dishes, just know that pita bread goes with literally everything, and this dish is amaaaazing with pita bread and a little olive oil and lemon juice drizzled on top of the beans. 

Get the recipe here

2. 3-Bean Salad

Is this an Americanized version of foul mdammas? Probably. Sometimes small brown fava beans are hard to come across, depending on what grocery stores carry in your area. Black beans and kidney beans are widely available throughout the U.S. and around the world, and if you can't find either of them, settle for any bean. It doesn't matter, really. Pretty much any legume you come across is going to offer a plethora of nutrients to help you meet your daily requirements. 

Get the recipe here

3. Deconstructed Falafel Bowl

Let's be straight up: Even the most die-hard carnivores love a good plate of falafel. Sadly though, it's kind of a pain in the butt to grind everything up, form the patties, and then fry them in copious amounts of oil...*shudders*. 

This recipe allows you to recreate the basic flavors of falafel without having to go through all the preparation. It's easy, cheap, customizable, healthy, and satisfying. You can make it as big or as small as you want. Maybe you can forgo the bowl altogether and layer the ingredients in a large trifle dish to serve at your Iftar. You do you, boo. You do you. 

Get the recipe here.

4. Guacamole

Whether you're Hispanic, a California dude, or just love avocados, guacamole is a delicious way to get your calories in throughout the night. Smear this glorious stuff on sandwiches, dollop it onto a salad, or just dunk your favorite chips into it while cranking out another study sesh. 

Let's be real though; this stuff is dangerously addicting. Nobody just has one bite of guac. NOBODY. 

Get the recipe here

5. Vitamin Lava 

Let's say you're a morning person. Like, the kind of person who gets up before the sun rises. This recipe is for you. You can start your day with a burst of antioxidants and carbohydrates to get you going before the sun rises. This smoothie is amazing if you're trying to keep a cold at bay, and it's also perfect for fueling your body before a workout. 

Get the recipe here

6. Tabbouleh

While tabbouleh may not be the most satisfying thing to eat on its own after a long day of fasting, it does make an excellent potluck dish for Iftar. Not to mention parsley (which makes up like, 75% of the dish) has an insane amount of vitamin K - we're talking more than 500% of your daily value in half a cup. Do you realize how staggering that is?

Get the recipe here

7. Hummus

Of course you're going to have hummus. need hummus. Just...just shut up and make hummus. Go.

Get the recipe here


A great way to celebrate the holy month with veganism in mind is to donate to animal sanctuaries, if you have the resources to do so. Please check out the incredible animal sanctuaries throughout the United States and see how you can get involved. 

The Vegan In Sweatpants wishes Ramadan Mubarak to all the Muslims around the world.