Middle Eastern cuisine.
Make it yours.

Ingredients

• 400 g cooked unsalted chickpeas, drained
• 60 g tahini
• 4 tbsp lemon juice (60 g)
• 1 tbsp olive oil (13.5 g)
• 1 garlic clove (3 g)
• ¼ tsp salt (1.5 g)
• ½ tsp paprika (1 g)

Also needed: 60–100 ml cold water. Contains sesame. Bread and dipping vegetables are not included in nutrition.

Method

1. Blend chickpeas, tahini, lemon, garlic and salt in a food processor for 1 minute.
2. Add 60–100 ml cold water gradually and blend 2–3 minutes, scraping the bowl, until creamy.
3. Divide into six equal portions. Drizzle with the measured oil and sprinkle with paprika.

Ingredients

• 700 g eggplant, trimmed, cut into halves
• 45 g tahini
• 3 tbsp lemon juice (45 g)
• 1 tbsp olive oil (13.5 g)
• 2 garlic cloves (6 g), minced
• 10 g parsley, chopped
• ¼ tsp salt (1.5 g)

Contains sesame. Nutrition conservatively counts all trimmed eggplant weight before skins and liquid are discarded; bread is excluded.

Method

1. Heat oven to 425°F (220°C). Prick eggplant skin and place halves cut-side down on a parchment-lined tray. Roast 40–50 minutes until collapsed and completely soft.
2. Cool enough to handle, then scoop flesh from skin. Let drain in a sieve for 10 minutes.
3. Mash flesh with tahini, lemon, garlic and salt. Stir in parsley, then drizzle with oil. Divide into six portions.

Ingredients

• 60 g dry fine bulgur
• 100 g parsley leaves and tender stems, finely chopped
• 300 g tomatoes, finely diced
• 150 g cucumber, finely diced
• 10 g fresh mint, chopped
• 40 g onion, finely minced
• 4 tbsp lemon juice (60 g)
• 2 tbsp olive oil (27 g)
• ¼ tsp salt (1.5 g)

Also needed: 120 ml boiling water. Contains wheat. Use fine bulgur; follow its package if it requires a different soaking time.

Method

1. Put bulgur in a heatproof bowl. Pour over 120 ml boiling water, cover and stand 15–20 minutes until tender. Drain any excess water and cool.
2. Mix parsley, tomatoes, cucumber, mint and onion in a bowl. Fold in bulgur.
3. Dress with lemon, oil and salt. Divide into four side portions.

Ingredients

• 200 g romaine lettuce, chopped
• 300 g tomatoes, chopped
• 200 g cucumber, chopped
• 100 g radishes, sliced
• 100 g white pita bread, torn
• 20 g parsley, chopped
• 10 g mint, chopped
• 4 tbsp lemon juice (60 g)
• 2 tbsp olive oil (27 g), divided
• 1 garlic clove (3 g), minced
• ¼ tsp salt (1.5 g)

Contains wheat. This simple lemon-dressed version omits sumac.

Method

1. Heat oven to 400°F (200°C). Toss pita pieces with 1 tbsp oil and toast on a tray for 8–10 minutes until crisp; cool.
2. Combine lettuce, tomatoes, cucumber, radishes, parsley and mint.
3. Whisk remaining oil with lemon, garlic and salt. Toss with salad and pita immediately before serving. Divide into four portions.

Ingredients

• 240 g dry split red lentils, rinsed
• 200 g carrots, diced
• 150 g onion, diced
• 1 tbsp olive oil (13.5 g)
• 2 garlic cloves (6 g), minced
• 1 tsp ground cumin (2 g)
• ½ tsp ground turmeric (1 g)
• 2 tbsp lemon juice (30 g)
• ½ tsp salt (3 g)

Also needed: 1.2 litres water. Nutrition uses generic dry lentils as a proxy for split red lentils.

Method

1. Warm oil in a large saucepan over medium heat. Cook onion and carrot 7 minutes, stirring. Add garlic, cumin and turmeric; stir 30 seconds.
2. Add lentils, salt and 1.2 litres water. Bring to a boil, reduce heat and simmer partly covered 20–25 minutes until lentils and carrots are tender.
3. Blend carefully with an immersion blender until smooth. Stir in lemon. Add water if needed and divide into four bowls.

Ingredients

• 200 g dry brown lentils, rinsed
• 180 g dry long-grain white rice, rinsed
• 500 g onions, thinly sliced
• 3 tbsp olive oil (40.5 g)
• 1 tsp ground cumin (2 g)
• ½ tsp salt (3 g)

Water for simmering and 500 ml fresh water. All onion cooking oil is counted.

Method

1. Heat oil in a wide skillet. Cook onions over medium-low heat for 30–40 minutes, stirring frequently, until deeply browned without burning.
2. Meanwhile simmer lentils in plenty of water for 15 minutes until partly tender. Drain.
3. Put lentils, rice, cumin, salt and 500 ml fresh water in a saucepan. Bring to a simmer, cover and cook gently 15–20 minutes until rice and lentils are tender. Add small splashes of water if needed.
4. Remove from heat and leave covered 10 minutes. Fold in half the onions, top with the rest and divide into six portions.

Ingredients

• 4 large eggs (200 g without shells)
• 800 g no-salt-added canned tomatoes, crushed
• 250 g red bell pepper, diced
• 150 g onion, diced
• 2 tbsp olive oil (27 g)
• 2 garlic cloves (6 g), minced
• 1 tsp ground cumin (2 g)
• 1 tsp paprika (2 g)
• 10 g parsley, chopped
• ½ tsp salt (3 g)

Contains eggs. Bread is not included. Shakshuka has North African roots and is also widely enjoyed in the Middle East.

Method

1. Heat oil in a wide lidded skillet. Cook onion and pepper over medium heat for 10 minutes until softened. Add garlic, cumin and paprika; stir 30 seconds.
2. Add tomatoes and salt. Simmer uncovered 15 minutes until thickened.
3. Make four wells and crack one egg into each. Cover and cook gently 7–12 minutes, until whites and yolks are firm and the egg dish reaches 160°F (71°C).
4. Sprinkle with parsley. Serve one egg and a quarter of the sauce per person.

Ingredients

• 500 g cooked unsalted chickpeas, well drained and patted dry
• 80 g onion, finely chopped
• 30 g parsley, chopped
• 2 garlic cloves (6 g), minced
• 40 g all-purpose flour
• 2 tbsp olive oil (27 g)
• 1 tsp ground cumin (2 g)
• 1 tsp ground coriander (2 g)
• ½ tsp salt (3 g)

Contains wheat. These are cooked-chickpea patties inspired by falafel, not traditional soaked-raw-chickpea falafel. Sauces and bread are excluded.

Method

1. Pulse chickpeas, onion, parsley, garlic, cumin, coriander and salt in a processor until finely chopped and clumping, not completely smooth. Mix in flour. Refrigerate 20 minutes.
2. Heat oven to 425°F (220°C). Form mixture into 12 compact patties, about 1.5 cm thick.
3. Use half the oil to brush a parchment-lined tray. Add patties and brush with remaining oil. Bake 25–30 minutes, carefully turning halfway, until golden and firm.
4. Serve three patties per person.

Ingredients

• 600 g raw boneless skinless chicken breast, cut into 2 cm strips
• 250 g red onion, cut in wedges
• 2 tbsp olive oil (27 g)
• 3 tbsp lemon juice (45 g)
• 3 garlic cloves (9 g), minced
• 2 tsp ground cumin (4 g)
• 1 tsp ground coriander (2 g)
• 1 tsp paprika (2 g)
• ½ tsp turmeric (1 g)
• ¼ tsp cinnamon (0.5 g)
• ½ tsp salt (3 g)

Nutrition excludes wraps, rice and sauces. This home tray-bake version does not use a vertical spit.

Method

1. Heat oven to 425°F (220°C). Mix oil, lemon, garlic, spices and salt. Toss with chicken and onion. Refrigerate for 15 minutes while the oven heats.
2. Spread chicken, onion and all marinade across a rimmed baking tray in a single layer.
3. Roast 20–25 minutes, turning once, until the thickest chicken pieces reach 165°F (74°C).
4. Divide chicken, onions and pan juices among four plates.

Ingredients

• 600 g raw boneless skinless chicken breast, 2.5 cm cubes
• 120 g plain whole-milk yogurt
• 1 tbsp olive oil (13.5 g)
• 2 tbsp lemon juice (30 g)
• 20 g tomato paste
• 3 garlic cloves (9 g), minced
• 1 tsp paprika (2 g)
• ½ tsp salt (3 g)

Contains milk. Nutrition conservatively counts all marinade although some is discarded. No bread or sides included.

Method

1. Mix yogurt, oil, lemon, tomato paste, garlic, paprika and salt. Coat chicken and refrigerate for 30 minutes.
2. Thread chicken onto metal skewers, leaving small gaps. Discard leftover raw marinade.
3. Heat a grill to medium-high. Grill skewers 10–15 minutes, turning several times, until the thickest chicken cube reaches 165°F (74°C).
4. Divide skewers into four equal portions.

Ingredients

• 500 g raw ground beef, 90% lean
• 100 g onion, finely grated
• 25 g parsley, finely chopped
• 2 garlic cloves (6 g), minced
• 1 tsp ground cumin (2 g)
• 1 tsp ground coriander (2 g)
• ¼ tsp cinnamon (0.5 g)
• ½ tsp salt (3 g)
• ¼ tsp black pepper (0.5 g)

Nutrition counts all raw meat fat; actual values may be lower if rendered fat is left on the tray. Sides and sauces are excluded.

Method

1. Heat oven to 425°F (220°C). Line a rimmed tray with parchment.
2. Mix beef, onion, parsley, garlic, spices and salt just until combined. Shape into eight equal oblong patties, about 2 cm thick.
3. Bake 15–20 minutes, turning halfway, until the centre of each patty reaches 160°F (71°C).
4. Serve two patties per person.

Ingredients

• 600 g raw cod, 4 fillets
• 60 g tahini
• 3 tbsp lemon juice (45 g)
• 1 tbsp olive oil (13.5 g)
• 1 garlic clove (3 g), minced
• 10 g parsley, chopped
• ¼ tsp salt (1.5 g)

Also needed: 60–100 ml warm water. Contains fish and sesame. No sides included.

Method

1. Heat oven to 400°F (200°C). Place cod in a baking dish, coat with oil and half the salt.
2. Bake 12–18 minutes, depending on thickness, until the fish reaches 145°F (63°C).
3. Meanwhile whisk tahini, lemon, garlic and remaining salt with 60–100 ml warm water until pourable.
4. Divide all sauce over the four fillets and scatter with parsley.

Ingredients

• 800 g cauliflower florets
• 2 tbsp olive oil (27 g)
• 45 g tahini
• 2 tbsp lemon juice (30 g)
• 1 garlic clove (3 g), minced
• 10 g parsley, chopped
• 1 tsp cumin (2 g)
• ½ tsp salt (3 g), divided

Also needed: 45–75 ml water. Contains sesame.

Method

1. Heat oven to 425°F (220°C). Toss cauliflower with oil, cumin and half the salt. Spread on a large tray without crowding.
2. Roast 25–30 minutes, turning once, until tender and golden.
3. Whisk tahini, lemon, garlic and remaining salt with 45–75 ml water to form a sauce.
4. Divide cauliflower into four portions, drizzle with all sauce and sprinkle with parsley.

Ingredients

• 500 g cooked unsalted chickpeas, drained
• 300 g fresh spinach
• 400 g no-salt-added canned tomatoes, with juice
• 150 g onion, diced
• 2 tbsp olive oil (27 g)
• 2 garlic cloves (6 g), minced
• 1 tsp ground cumin (2 g)
• 2 tbsp lemon juice (30 g)
• ½ tsp salt (3 g)

Also needed: 250 ml water. Bread or rice is excluded.

Method

1. Heat oil in a saucepan. Cook onion over medium heat for 7 minutes. Add garlic and cumin for 30 seconds.
2. Add tomatoes, chickpeas, salt and 250 ml water. Simmer 15 minutes, stirring occasionally.
3. Add spinach in batches and cook 5 minutes until wilted. Stir in lemon and divide into four bowls.

Ingredients

• 600 g fresh green beans, trimmed and cut into lengths
• 400 g no-salt-added canned tomatoes, with juice
• 150 g onion, chopped
• 2 tbsp olive oil (27 g)
• 3 garlic cloves (9 g), sliced
• ½ tsp salt (3 g)
• ¼ tsp black pepper (0.5 g)

Also needed: 150 ml water.

Method

1. Warm oil in a wide saucepan. Cook onion over medium heat for 7 minutes, then add garlic for 1 minute.
2. Add beans, tomatoes, salt, pepper and 150 ml water. Cover and simmer gently 25–30 minutes until beans are tender, stirring occasionally.
3. Uncover and simmer 5 minutes to thicken the sauce. Divide into four side portions.

Ingredients

• 400 g cucumber, finely diced
• 400 g plain whole-milk yogurt
• 10 g fresh mint, chopped
• 1 garlic clove (3 g), finely grated
• 1 tbsp lemon juice (15 g)
• ¼ tsp salt (1.5 g)

Contains milk. Use regular plain yogurt; strained Greek yogurt changes the nutrition values.

Method

1. Stir yogurt with garlic, lemon juice and salt.
2. Fold in cucumber and mint. Divide into four side portions.
3. Serve immediately or refrigerate in a covered container until serving.

Ingredients

• 200 g dry coarse bulgur
• 300 g tomatoes, diced
• 200 g red bell pepper, diced
• 150 g onion, diced
• 2 tbsp olive oil (27 g)
• 20 g tomato paste
• 2 garlic cloves (6 g), minced
• 10 g parsley, chopped
• ½ tsp salt (3 g)

Also needed: 450 ml water. Contains wheat.

Method

1. Heat oil in a lidded saucepan. Soften onion and pepper over medium heat for 8 minutes. Add garlic and tomato paste for 1 minute.
2. Add diced tomatoes, bulgur, salt and 450 ml water. Bring to a simmer.
3. Cover and cook on low for 15–20 minutes, or according to the bulgur package, until tender. Add a little hot water if needed.
4. Rest off heat, covered, for 5 minutes. Fluff, stir in parsley and divide into four portions.

Ingredients

• 600 g carrots, peeled and cut into sticks
• 2 tbsp olive oil (27 g)
• 200 g plain whole-milk yogurt
• 1 tsp ground cumin (2 g), divided
• 1 tbsp lemon juice (15 g)
• 10 g parsley, chopped
• ¼ tsp salt (1.5 g), divided

Contains milk.

Method

1. Heat oven to 425°F (220°C). Toss carrots with oil, half the cumin and half the salt. Spread on a tray.
2. Roast 25–30 minutes, turning once, until tender and browned at the edges.
3. Mix yogurt with lemon, remaining cumin and salt.
4. Divide carrots into four portions, add all yogurt sauce and sprinkle with parsley.

Ingredients

• 500 g peeled orange segments, membranes removed
• 80 g pitted dates, chopped
• 40 g walnuts, chopped
• 8 g fresh mint, chopped
• ½ tsp ground cinnamon (1 g)

Contains walnuts. Orange weight is edible flesh only.

Method

1. Cut oranges over a bowl to catch their juice. Remove seeds and tough membranes.
2. Toss segments and collected juice with dates, walnuts, mint and cinnamon.
3. Divide into four bowls and serve.

Ingredients

• 120 g dry short-grain white rice
• 750 ml 2% milk (approximately 773 g)
• 60 g sugar
• ½ tsp ground cardamom (1 g)
• 24 g unsalted shelled pistachios, chopped

Also needed: 300 ml water. Contains milk and pistachios. Thickens as it cools.

Method

1. Combine rice and 300 ml water in a heavy saucepan. Simmer gently for 10 minutes, stirring occasionally.
2. Add milk and cardamom. Simmer uncovered over low heat for 25–30 minutes, stirring often to prevent sticking, until rice is soft and pudding creamy.
3. Stir in sugar and cook 3 minutes longer. Divide into six bowls and top with pistachios.
4. Serve warm, or cool in shallow containers and refrigerate within two hours.