If you’re on a vegan diet and haven't yet ventured into the land of Middle Eastern food, you're missing out big time!
As someone who is on a plant-based diet and is of Middle Eastern heritage, I’ve curated this list of delicious and satisfying vegan recipes from within Plant Based Folk and from other talented food bloggers.
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Jump to:
- Why Middle Eastern Food is Good for Vegans?
- Vegan Middle Eastern Breakfast Recipes
- Vegan Middle Eastern Lunch Recipes
- Vegan Middle Eastern Dinner Recipes
- Vegan Middle Eastern Dessert Recipes
- Vegan Middle Eastern Condiment Recipes
- Community
Why Middle Eastern Food is Good for Vegans?
The Middle Eastern diet is naturally loaded with vegetables, nuts, grains and legumes.
Many traditional dishes are naturally vegan or can be easily adapted to be sans animal products.
Additionally, Middle Eastern cuisine makes use of a lot of herbs and spices to create bold and complex flavors that you might happen on for the first time.
The cuisine features a lot of healthy and nutritious ingredients like lentils, chickpeas, beans and fresh vegetables and herbs.
Making it a great choice for anyone looking to eat a healthy and balanced diet.
In this collection of vegan Middle Eastern recipes, you'll find exotic and enticing flavor profiles.
From common flavors such as the tangy brightness of lemon juice (or any citrus) and black pepper/cayenne pepper, or the aromas of 7 spices.
Or the fragrant rose water and orange blossom water which is used in cooking and desserts.
Let's not forget the texture and flavor of nuts like pine nuts, or fresh herbs, or grains like bulgur and wheat berries all are traditional ingredients that make these vegan recipes so delicious.
At the core of eating like a true Middle Easterner, a table is typically filled with many small share dishes, this style of eating is called mezze.
This list will give you many options to create a nice mezze if you'd like.
Vegan Middle Eastern Breakfast Recipes
There are many accidental vegan Middle Eastern breakfast dishes to choose from.
And the best part is the fact that most meals consist of whole foods.
Ranging from creamy chickpeas (garbanzo beans) known as musabaha, to satisfying fava beans aka ful mudammas or squash with bulgur.
Creamy Chickpeas Breakfast
Musabaha is a popular Lebanese breakfast consisting of warmed chickpeas, tahini, lemon juice, and olive oil. It's a healthy and delicious way to start your day!
Musabaha
Grey Squash With Burghul
This Lebanese Squash with Burghul recipe is a delicious and healthy vegan dish made with squash, burghul, onions, and a blend of spices. It's filling, satisfying, and perfect for a hearty meal.
Squash with Burghul
Eggless Ejjeh
Ejjeh is a delicious and open face omelette packed with herbs and some spices. This version is, you guessed it, eggless. Made with vegan "egg", you can enjoy this with a side of veggies or in a breakfast wrap.
Vegan Ejjeh
Ful Mudammas
Ful Mudammas is a popular Middle Eastern vegan dish made with fava beans, garlic, lemon juice, and olive oil. It's creamy, flavorful, and packed with protein and fiber. Perfect for a healthy and delicious breakfast.
Ful Mudammas
Hummus Balila
Balila is a naturally vegan dish made with chickpeas, garlic, lemon juice, and a blend of spices. The combination of the sweet chickpeas, sour lemon and the pungent cumin comes together with every mouthful.
Best Hummus Balila
Vegan Shakshuka
This is a vegan take on a classic Tunisian dish. Tender tofu in a tomato base with garlic and red pepper flakes, it's flavorful and satisfying, ideal for brunch. Recipe by A Virtual Vegan.
Haytaliyeh
Can be enjoyed for brekky or for dessert. This is a cold milk pudding made with dairy free milk and is naturally sweetened. Serve it with a side of fruit.
Haytaliyeh
Lib Koosa
Lib El Koosa is a vegan Lebanese dish made with zucchini flesh, mint and fresh lemon juice. It's a light and healthy dish that is typically enjoyed with pita bread either over breakfast or lunch.
Zucchini Insides
Vegan Middle Eastern Lunch Recipes
In this section of vegan Middle Eastern lunches, you'll find not-so-known recipes such as hindbeh, made with wild greens.
A simple salad of butter bean salad or wholesome freekeh soup made with ancient grains.
I also want to mention this delicious Middle Eastern chickpea salad, which is a great pita pocket filler.
Hindbeh bi Zeit
Hindbeh bi Zeit, is made with cooked wild greens such as chicory, dandelion or endive that have been tossed in an amazing sour garlic sauce topped with sweet caramelized onions. If you're new to Arabic food, this will get you excited at how a simple dish can be so flavorsome.
Hindbeh bi Zeit
Egyptian Tomato and Spinach
Egyptian spinach with tomato sauce is not to be confused with molokhia. This delicious recipe is made from nutrient-dense spinach leaves. Recipe by The Matbakh
Ghallaba
Ghallaba is a medley of sauteeed vegetables in a blend of spices. It's a healthy and flavorful meal that's perfect for lunch or dinner. You can use it to top hummus, check out that recipe in the last section.
Vegetable Ghallaba
Fried Cauliflower with Tahini
The cauliflower florets are usually deep fried, however, this version shows you how to air fry or oven roast the cauliflower which is then drizzled in a lemon tahini dressing. Enjoy them as part of a mezze or in a wrap.
Arnabeet Mekle
Braised Green Beans
Loubieh bi zeit traditional Lebanese green beans that are braised with tomato, onion and garlic until tender. Normally enjoyed with pita bread. It's finger licking good.
Loubieh bi Zeit
Butter Bean Salad
Yet, another recipe that proves simple meals are often the tastiest. This butter bean salad is perfect for your mezze table, made with creamy butter beans, herbs, and a zesty lemon dressing. It's fresh, filling, and perfectly pairs with so many foods
Butter Bean Salad
Roasted Eggplant Salad
Simple and bright Roasted Eggplant Salad, prepared with perfectly roasted eggplant, fresh veggies, crunchy walnuts. Recipe by The Salt and Sweet Kitchen
Cold Potato Kibbeh
Nothing screams Middle Eastern food like a kibbeh, with so many versions, this Kibbet Batata recipe is made with mashed potatoes, bulgur, onions, herbs and a blend of spices that have been kneaded together to create a mouthwatering cold dish.
Potato Kibbeh
Vegan Harira Soup
Moroccon vegan Harira soup is the most comforting and flavorful soup, full of vegetables, spices and flavor. This is a hearty and delicious meal in itself. Recipe by Every Little Crumb.
Fattoush Salad
Fattoush Salad is one of Lebanon's national salads made with fresh vegetables, herbs, pita chips, and a tangy sumac dressing. It's light, flavorful, and perfect for any lunch or dinner setting
Fattoush Salad
Best Vegan Shawarma
This is the best-tasting vegan shawarma recipe made with mushrooms. The flavors are so bold and authentic that you'll want seconds. Enjoy this shawarma as a plate with fresh veg and fries or in a wrap. What will you choose?
Best Vegan Shawarma
Persian Shirazi Salad
This Persian Shirazi Salad is a refreshing and colorful salad made with cucumbers, tomatoes, onions, and parsley, dressed in tangy goodness. It's a perfect side dish for any lunch. Recipe by Cooking Gorgeous
Spiced Vegan Couscous Salad
This Maftoul Salad is a vegan Palestinian-inspired dish made with maftoul (couscous), fresh vegetables and sweet sultanas or cranberries, in a tangy lemon dressing. It's a flavorful and filling meal that's perfect for lunch or dinner.
Spiced Vegan Couscous Salad
Lebanese Lentil Soup
Hands down, the best Lebanese lentil soup. It's filled with vegetables, lentils and a touch of rice. You can adjust the consistency to suit your liking, but one thing is guaranteed, is that you will fall in love with the flavor.
Best Lebanese lentil soup
Mshaatt Cauliflower Fritters
Palestinian vegan M'shaatt, also known as Cauliflower Fritters, is made with cauliflower, onions, and a blend of warm spices. It's crispy, savory, another amazing addition to your mezze table. Recipe by Plant Based Arab
Crisp Arabic Salad
Cool and crisp, this Arabic Salad is a refreshing side to any meal. A great way to up your fiber intake and ensure you are consuming colofrul foods. The blend of fresh vegetables and zesty dressing makes it a perfect side for any meal.
Arabic Salad
Maakouda
These crispy potato fritters are a popular Moroccan snack or appetizer or a sandwich filler. Made with mashed potatoes, herbs, and spices, coated with breadcrumbs, and fried until golden brown. Deliciously crunchy and flavorful. Recipe by My Moroccan Food.
Authentic Tabouli
Bursting with fresh herbs and tangy flavors, this is Lebanon's other national salad; Tabouli. It's nutritious and juicy. I know plenty of people who can't get enough of it. Made with wholesome ingredients and simple dressing, it's a must-try for any salad lover.
Authentic Tabouli
Batata Harra
These crispy potatoes are simply the best! Fried or air fried or oven roasted potatoes tossed with a spicy blend of garlic, chili flakes, and cilantro. Simple yet flavorful, it's a definite must for any lunch or dinner table.
Lebanese Spicy Potatoes
Vegan Khoresht E Karafs
This vegan version of the traditional Iranian stew features tender celery, hearty chickpeas, and tangy lime juice, all cooked in a savory tomato-based sauce. Served with rice, it's a hearty warming meal. Recipe by The Iranian Vegan.
Easy Lebanese Falafel
Crispy and flavorful, these Lebanese Falafels are a crowd-pleaser. Made with chickpeas, fava beans and fragrant herbs and spices, they are perfect as a snack, appetizer, or a complete meal when served in a pita with fresh veggies and sauce.
Lebanese Falafel
Freekeh Soup
This comforting soup is made with freekeh, a chewy, smoky and nutty ancient grain, cooked in a savory broth with hearty vegetables like carrots, celery, mushrooms and onion. Perfect for a cozy warming lunch.
Freekeh Soup
Vegan Shish Tawook
Delicious and vegan protein-packed tofu skewers that are marinated in a savory blend of spices in dairy free yogurt, then grilled to perfection. Served in a pita with veggies and sauce,. Enjoy it either as a healthy and satisfying sandwich or in a mixed plate.
Tofu Skewers
Vegan Middle Eastern Dinner Recipes
Vegan Middle Eastern dinners can be a real fan-fare.
Ranging from rice dishes like maqlouba (upside down rice), to stuffed vegetables such as mahshi malfouf (stuffed cabbage rolls).
Or simple lentils and pasta soup.
Stuffed Eggplants
Loaded with flavor these eggplants are stuffed with a flavorful mixture of rice, tomatoes, peas and herbs, then simmered until tender. Delicious and satisfying, your friends and family will be impressed with this meal.
Vegan Stuffed Eggplants
Mujadara
This famous and traditional Lebanese dish is made with a handful of ingredients; lentils, rice, and caramelized onions, all cooked together creating the most fabulous vegan meal. Simple yet satisfying, it's a classic.
Mujadarat Riz
Maghmour
If you love eggplants, then this is the meal for you. Maghmour is Lebanese Moussaka. This is a healthier version made without oil. The eggplant is cooked soft in a tomato-based sauce.
Lebanese Moussaka
Kuwaiti Vegetable Stew
Marag Al-Khadaar is a Kuwaiti vegetable stew that will warm your heart and soul. Packed with a variety of veggies and fragrant spices, it's soul food for any occasion. Serve it with rice or bread for a complete meal. Recipe by The Big Sweet Tooth.
Mujadara Safra
Part of the mujadara family this version comprises of red lentils, white rice, and simple spices, creating a tasty wholesome thick porridge like meal that is enjoyed cool with toasted or fried pita bread.
Mujadara Safra
Lentils and Pasta Soup
If ever there was a combination of pasta and lentils that you need to have made at least once in your life, this it is. This dish is known as rishta, it's simple yet nourishing. Get some on your plate stat!
Lentils and Pasta Soup
Burgul bi Banadoora
Whole wheat bulgur that has been simmered in a rich tomato sauce. This meal is cost-effective, super tasty and satiating. A great way to fill up on starch, just add some fiber on the side, perhaps one of the salads in this list.
Bulgur Pilaf
Upside Down Rice
The most extravagant presentation of rice and vegetables. A base of oven roasted vegetables and spiced rice cooked on a stove top then flipped and topped with browned nuts. A complex flavored meal that the whole family will love.
Vegetable Maqlouba
Lebanese Potato Stew
This Lebanese vegan potato stew is a variation of the comfort classic called yakhnet batata. The herby potatoes and white beans melt in your mouth with every spoonful. Each bowl is warm and cozy perfect for chilly nights.
Potato Stew
Lebanese Kibbeh
A rarer version of Lebanese kibbeh. Not many people know about this sultana (golden raisins) version of kibbeh in a tray. It's a combination of savory and sweet and is normally served alongside a salad such as tabouli or Arabic salad.
Lebanese Kibbeh
Omani Qabooli Rice Dish
A traditional rice dish from Oman, made with a mixture of lentils, split peas and beans. Cooked with raisins, rose water and saffron. The flavors are the epitome of the Middle East. Recipe by Dine with Dina.
Moghrabieh
Pearls of couscous are referred to as Moghrabieh. This tasty version is meatless. Each pearl is smothered in spices that have been cooked with shallots and chickpeas. A filling dinner.
Moghrabieh
Warek Enab
Grape leaves are filled with rice and veggies, rolled up into little rolls then simmered in a lemon oil broth until tender. These are totally worth the effort and may make you over eat as they a mouthwatering.
Lebanese Grape Leaves
Malfouf
Lebanese malfouf is cabbage rolls stuffed with rice (the Lebanese cuisine features alot of stuffed vegetables) fresh vegetables and herbs. Then cooked in a deliciously minty sour evaporated broth. This recipe is vegan and gluten-free
Stuffed Cabbage Leaves
Kousa Mahshi
Each zucchini (grey squash) is filled with spiced vegetables, toasted pine nuts and rice cooked in a delicious tomato broth. This is a recipe that both kids and adults love.
Lebanese Stuffed Zucchini
Swiss Chard Rolls
Whether you call these Swiss chard or silver beet rolls or mashi selek, these are so delectable. Each rolled chard leaf is filled with rice, herbs and vegetables, simmered in a lemon mint broth.
Silverbeet Rolls
Iraqi Kubba
Another type of kibbeh but pronounced as kubba. This flavorsome kubba hails from Iraq and is made with a rice shell and filled with lentils, mushrooms and walnuts. Recipe by The Modern East.
Vegan Middle Eastern Dessert Recipes
Middle Easterners really know how to make amazingly sweet desserts.
This section will give you recipes for vegan atayef, sugary pancakes stuffed with nuts (no not the breakfast kind)
Sahlab a warming dairy-free milk drink and baklawa, the famous layered phyllo pastry filled with nuts.
Sahlab
Warm the co*ckles of your heart with this trendy dairy free milk beverage topped with either cinnamon or nuts. The thickened consistency is what everyone loves about sahlab as it really is warming.
Sahlab
Sesameyeh
A popular candy with many variations. This 3-Ingredient Sesame Seed Crunch Candy is perfectly sweet, nutty, gluten-free, paleo, vegan, & top-8 allergy-free!
Middle Eastern Stuffed Pancakes
Atayef (qatayef) are an Arabic dessert of stuffed pancakes filled with walnuts, then oven-baked and then coated in a fragrant simple syrup. These are vegan-friendly.
Atayef
Meghli
A spiced pudding dessert combining rice flour, natural sweetener, and spices, including cinnamon, caraway, and aniseed. Topped with coconut and nuts for a crunchy texture.
Meghli
Namoura
This sweet, moist cake is made with semolina flour and sweetened with sugar syrup. It's flavored with rose water, and topped with almonds for a crunchy texture.
Namoura
Baklawa
This classic and flaky Middle Eastern sweet pastry is made with layers of phyllo dough, sweetened with sugar syrup, flavored with rose water, and filled with a nut mixture, including pistachios, almonds, and walnuts.
Baklawa
Riz bi Haleeb
Dreamy creamy Lebanese rice pudding, this is a healthier version as no refined sugar has been used. It comes together very easily and can be enjoyed cold or warm.
Rice Pudding
Vegan Middle Eastern Condiment Recipes
No cuisine is complete without good condiments, in this section you will find dips, sauces, spices and more, such as Lebanese zaatar, famous garlic dip called toum and Lebanese hummus.
Lebanese Hummus
No plant based diet is complete without hummus. This is a classic Lebanese hummus recipe, no fussing about, just pure tastiness.
Lebanese Hummus
Delicious Eggplant Dip Without Tahini
Another type of version of baba ganoush, this Middle Eastern dip though is called Moutabal. It features smokey eggplant that is flavored with chili, mint, garlic and lemon.
Moutabal Recipe
Baba Ghanouj
My Lebanese family’s authentic creamy Baba Ghanouj or baba ganoush. This recipe showcases two ways to make this Lebanese eggplant dip; smoked and non-smoked versions.
Baba Ganoush Recipe
Toum
A life without toum isn't living. If you love garlic, then this famous Lebanese garlic dip is for you. It's so pungently good, you'll want to keep a jar in your fridge permanently.
Toum
Zaatar
This blend of Lebanese zaatar was taught to me by my Mother. It's easy and has a long shelf life. It has endless ways to use it, think salads, breads, dipping, vegetables and more.
Lebanese Zaatar
Shatta
The Palestinian green hot sauce that can be used on all savory foods if you like a bit of a kick in your foods. Made with green chilies, copious garlic and lemon. It's so good!
Middle Eastern Hot Sauce
Zaalouk
Zaalouk, a classic Moroccan side dish made with eggplant and tomatoes. It's vegan, gluten-free, and perfect as a dip, spread, or salad topping. Recipe by Gypsy Plate.
Yogurt Sauce with Garlic
This garlic yogurt sauce recipe is a quick and easy dip or dressing that's vegan, gluten-free, and dairy-free. It's perfect for adding flavor to veggies, sandwiches, or falafel. Recipe by Veggies Save The Day.
Zhoug Sauce
Zhoug is a spicy herb condiment that's popular in Middle Eastern cuisine. A blend of fresh herbs, garlic, chili and spices. Recipe by Maplewood Road.
Matbucha
Matbucha is a beautiful Middle Eastern appetizer made with tomatoes and roasted bell peppers, seasoned with garlic and herbs. Recipe by Ann's Entitled Life.
Dukkah
Dukkah is an Egyptian spice blend made with nuts, seeds, and spices, and it's perfect for adding flavor to dips, bread, or roasted veggies. Recipe by Eat Cartwright.
Whether you're a seasoned vegan or just looking to try something new, the above collection of vegan Middle Eastern recipes will sway you to consider eating some of the foods I adore on a plant based diet.
So grab some pita bread and get ready to enjoy some bold and flavorful dishes!
You might also want to check out this list of vegan Lebanese recipes or this list of delicious Lebanese salads or perhaps this list of delicious Lebanese stew recipes.
For the folk who love exploring, check out vegan Lebanese street food.
