Middle Eastern Healthy Snacks

Gone are the days where most people were eating unhealthy without a second thought. With the increased awareness regarding what different types of food do to our body and health, we have become more watchful than ever when it comes to what we put in our mouths. That's the reason why we see diets like a clean eating diet and Mediterranean diet, which focus more on lifestyle changes, unlike diets like the paleo or keto diets, which are endorsed by many because of their fast and quick results in weight loss.

And because I'm trying to live my life as healthy as I can, I try to incorporate healthy habits here and there, little by little, and one of those is to turn my snacks into healthy snacks. So today (and as someone from the middle east); I want to share with you some healthy middle eastern snacks. 

1. Hummus and Parsley Sandwich

Hummus is arguably the most famous Middle Eastern snack. While I haven’t tried making traditional hummus at home, I have a go-to version that I enjoy. Here’s my take on it:

Servings: 1-2 people

Ingredients: 

• 300g boiled chickpeas (either homemade or canned; I prefer cooking my own.)

• ½ small lemon (juice)

• 1 minced garlic clove

• 1 tbsp tahini paste (sesame seed paste, store-bought)

• Tomato slices

• Onion slices

• Fresh parsley

• Whole wheat Arabic bread

• Salt to taste

Instructions: 

1. In a food processor, combine the boiled chickpeas, lemon juice, garlic, tahini paste, and salt.

2. Blend until smooth.

3. Open the Arabic bread and spread a spoonful of the hummus mixture.

4. Add a slice of tomato, onion, and a sprinkle of parsley.

5. Enjoy your sandwich!

2. Cold Carrot Salad

This dish is famous in Sudan, especially on special occasions. The first time I tried it, I was eager to know how it was made. Now, I’m sharing the recipe with you.

Servings: 2-3 people

Ingredients:

• 2 cups grated large carrots

• 2 large garlic cloves, minced

• ½ small lemon

• 3 green chili peppers, minced (optional)

• 1 green bell pepper, minced

• 1 tablespoon wheat flour

• 1 tablespoon olive oil

• 500 g yogurt

• ½ cup water

• Salt and black pepper to taste

Instructions:

1. Heat the olive oil over medium heat.

2. Add the grated carrots and stir for a couple of minutes.

3. Add the chili peppers, bell pepper, garlic, salt, and black pepper. Stir for a few minutes.

4. Stir in the flour and cook until it turns golden.

5. Add the water and let it simmer over low heat until the carrots are tender.

6. Remove from heat, then add the lemon juice and yogurt.

7. Let it cool for half an hour before serving. 

 3. Baba Ganoush

Baba Ganoush is a famous Middle Eastern and Mediterranean side dish that also makes a delicious and healthy afternoon snack.

Servings: 1 to 2 people

Ingredients:

• 1 large eggplant

• 2 large garlic cloves, minced

• 1 large lemon (juiced)

• 2 tablespoons tahini paste

• 1 tablespoon olive oil

• Salt to taste

• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Pierce the eggplant with a fork to allow heat to reach the inside.

3. Place the eggplant in the oven and roast until the outer skin is charred (you can also grill it for a smokier flavor).

4. Allow the eggplant to cool, then peel off the charred skin.

5. In a food processor, add the eggplant, garlic, olive oil, salt, lemon juice, and tahini paste.

6. Blend until you get a smooth, creamy mixture.

7. Garnish with fresh parsley.

8. Enjoy with vegetable sticks or whole grain bread!

4. Rob Salad

Rob Salad is a popular Sudanese snack, especially enjoyed during Ramadan. It’s light, tasty, and easy to prepare, with yogurt and cucumber as its main components.

Servings: 1 person

Ingredients:

• 1 large cucumber, finely minced (minced is preferred over grated for better texture)

• 1 large garlic clove, minced

• Fennel powder, black pepper, salt, and red chili powder, to taste

• 500 g plain yogurt

 Instructions:

1. Place the minced cucumber in a bowl.

2. Add the minced garlic, salt, black pepper, chili powder, and fennel powder to the cucumber.

3. Pour in the yogurt and mix well.

4. Refrigerate for half an hour to let the flavors meld.

5. Enjoy!

5. Tabbouleh 

Tabbouleh is a famous salad from the levant. This Salad made its way from the levant to other Mediterranean countries until it became a main dish at every Mediterranean dinner table. It also happens to make a very delicious snack. 

Serving:

3 to 4 people.

Ingredients:

• 1 cup finely chopped fresh parsley

• 1/2 cup finely chopped fresh mint

• 4 large tomatoes, diced

• 1 medium onion, finely chopped

• 1/4 cup fine bulgur wheat

• Juice of 2 lemons

• 2 tablespoons pomegranate molasses

• 1/4 cup olive oil

• 1/4 teaspoon ground cinnamon

• Spices to taste (e.g., allspice, cumin)

• Salt to taste

Instructions:

1. Soak the bulgur in lemon juice for about 10 minutes, then drain and set aside.

2. Rub the finely chopped onion with spices and ground cinnamon.

3. In a large bowl, combine the chopped parsley, mint, tomatoes, onion, and soaked bulgur. Mix all the ingredients together. 

4. Stir in the pomegranate molasses and salt. Adjust the lemon juice to taste if desired.

5. Drizzle the olive oil over the salad and mix well. And here, your snack is ready.

Other Middle Eastern Healthy Snacks 

Here is a list of simple yet healthy middle eastern snacks, for when you are lazy and don't feel like doing much.

• Fresh dates with nuts.

• Chickpeas salad.

• Middle Eastern fruits salad (pomegranate, figs, dates, grapes, and watermelons).

• Mixed nuts.

The Bottom Line

With the increased focus on healthy living, we now aim to eat as healthily as possible, including our snacks. Incorporating healthy Middle Eastern snacks like tabbouleh, baba ganoush, rob salad, carrot salad, hummus, and parsley sandwiches—alongside simple options such as fresh dates, nuts, and a Middle Eastern fruit salad—can make for a refreshing and nutritious change.

FAQ

1. What are some easy Middle Eastern snacks to prepare?  

Hummus and parsley sandwiches, cold carrot salad, baba ganoush, rob salad, and tabbouleh are all easy to prepare and enjoy. Many of these can be made ahead and stored in the refrigerator.

2. Can I make these snacks in advance?  

Yes, most of these snacks can be prepared in advance. For example, hummus, baba ganoush, and tabbouleh can be made a day or two ahead and stored in the refrigerator.

3. Are these snacks suitable for weight loss?  

Yes, many Middle Eastern snacks like fresh dates, nuts, and salads are low in calories and high in nutrients, making them great options for weight management.

4. Can I customize these recipes?  

Absolutely! Feel free to adjust the ingredients and seasonings to suit your taste preferences. For example, you can add more or less spice or substitute ingredients based on what you have available.

5. What are some good pairings for these snacks?  

These snacks pair well with whole grain bread, pita chips, fresh vegetable sticks, or as part of a larger Mediterranean meal.

6. How long do these snacks keep?  

Most of these snacks will keep in the refrigerator for several days. For the best quality, consume them within 3-5 days.

7. Can I use canned chickpeas for hummus?  

Yes, canned chickpeas are a convenient option for making hummus. Just be sure to drain and rinse them before use.

8. What is the best way to store leftover tabbouleh?  

Store leftover tabbouleh in an airtight container in the refrigerator. It’s best enjoyed within 3-4 days.

Credits

Credit to Fatafeat for helping me with the tabbouleh recipe.