Welcoming the holy month of Ramadan, the following are some menu choices for suhoor and iftar with plant-based ingredients. These menus are not only healthy, but delicious and still provide and replace energy during your fast.

Filling Suhoor

Chickpea Omelet

Although called an omelette, this menu does not use eggs at all. Ingredients:
– Chickpea flour aka garbanzo bean flour. When cooked, this flour will have an egg-like taste.
– Water
– Mushroom stock powder and salt to taste
– Vegetables, such as mushrooms, peppers, broccoli, spinach, kale, or to taste.
– Vegan meat
– Vegan cheese
– Oil for frying

How to make:
– Mix chickpea flour, mushroom stock powder, and salt with water until it becomes a smooth paste. Set aside.
РChop up the vegetables and vegan meat and sauté them in a little oil over medium heat for 3-5 minutes.
– After that, put the stir-fry into the paste and pour it into the pan with the heated oil.
– Cook until both sides are not soggy.
– Sprinkle with cheese, fold, and the chickpea omelette is ready to eat.

This menu contains high protein, is delicious, and can make you feel full longer.

Overnight Oats

This suhoor menu is simple, but filling and provides energy during fasting. The only ingredients needed are oats, vegetable milk (almond, coconut, etc.), and your favorite oats side fruit.

How to make:
– Prepare a glass jar that has been washed clean, preferably if it has been boiled. The size of the jar is adjusted to the portion of your meal.
– Place 1/2 cup of oats in a jar, then pour-in 1/2 cup of plant-based milk.
– Close the jar tightly and place it in the refrigerator overnight.
– Oats can be enjoyed at dawn with additional toppings, nuts or fruits such as blueberries, strawberries, apples, or according to your choice.

Energizing Iftar

Potato Tofu Stew

You can replace meat or chicken with tofu and potatoes for stews. It’d be still delicious and of course able to replace the energy lost after fasting all day. Moreover, tofu and potatoes are also very good for digestion, so they are suitable to be eaten during iftar.

Ingredients (for 1 serving):
– 3 tofu
– 3 mushrooms, soak in softened hot water, then cut in half
– 2 starlets
– Sweet soy sauce, mushroom soy sauce, salt, mushroom broth, all to taste
– A little ginger, small slices
– Water according to taste
– Oil for frying

How to make:
– Fry tofu until half-crispy
– Saute starlets with ginger until fragrant
– Add water, potatoes, tofu, and mushrooms
– Add sweet soy sauce, mushroom soy sauce, mushroom broth, and salt to taste
– Cook until the potatoes are cooked, and serve.

Sauteed Beans and Tempeh

Beans are a good food for digestion, as well as a natural source of carbohydrates. Meanwhile, tempeh itself is a source of protein that will restore energy after a day of fasting. Therefore, Stir-fried Beans Tempe is suitable to be included in your plant-based iftar menu.

Ingredients (for 1 serving):
– 300 g tempeh, cut into cubes
– 200 g chickpeas, cut into sizes according to taste
– 4 red onions, thinly sliced
– 3 cloves of garlic, thinly sliced
– 2 fingers of galangal, bruised
– 2 bay leaves
– Sweet soy sauce, water and salt to taste
– Oil for frying

How to make:
– Fry tempeh until golden brown.
– Saute onion, garlic, galangal, and bay leaf until fragrant.
– Add fried tempeh, sweet soy sauce, salt, and water. Stir well.
– Add the beans and stir gently.
– Cook until the spices are slightly thickened, and serve.