Tag Archives: vegan main dishes

Pharaoh’s Friday #16: Holiday Feasting Egyptian Style and Vegan!

Fridays are “Pharaoh’s Fridays“!  We like to take traditional, Egyptian recipes and adapt them so they are entirely plant-based!

Today is the last Friday of Ramadan.  Next week, many Egyptians will be celebrating the end of the holy month.  Family and friends will have special meals together, just as they do in any other culture, no matter what religion.  Eating brings us together.

One of the things we like to do at Alf Hana is make it possible for Egyptians interested in eating plant-based foods to still be able to enjoy their traditional favorites and comfort foods.  So, we have, over these last 10 months, posted many of our plant-based versions of Egyptian favorites.  Today, we’ve gathered them into one post so you can easily access them as you plan your holiday menus!


Main Dishes:
Of course, you will find many other NON-traditional items on Alf Hana.  Feel free to search for your favorites!
Whether you are celebrating next week or not, we hope you enjoy or vegan versions of Egyptian favorites!  For our Muslim readers, we wish you all a happy holiday!!!
What’s your favorite food to eat during the holidays?
Alf Hana!!!

Spicy Grilled Zucchini and Chickpeas

Serves 3-4
500 g zucchini (about 6 zucchini), quartered lengthwise and cut in half

2 tablespoons olive oil, divided
1 teaspoon cumin
½ teaspoon cayenne pepper
1 teaspoon paprika
2 teaspoons salt, divided

1 ½ cups cooked chickpeas (or one can)
2 cloves garlic, minced
1 large onion, chopped
1 teaspoon black pepper

Prepare the zucchini
Preheat the over to 200 degrees C, 400 degrees F, or gas mark 6.
1.  Cut the zucchini in quarters and then in half horizontally.

2.  Mix 1 tablespoon olive oil, the cayenne pepper, cumin, 1 teaspoon salt, and paprika in a medium bowl.
3.  Add the zucchini to the oil and spices mix and stir until all the zucchini are well covered.
4.  Arrange the spiced zucchini flat on a baking sheet and bake for about 15 minutes, until slightly browned and tender.

Prepare the chickpeas
5.  Fry the onion and garlic in the 2nd tablespoon of olive oil until transparent.
6.  Add the black pepper and 1 teaspoon of salt to the onion and garlic and fry for one more minute.
7.  Add the chickpeas and cook for 8-10 minutes, until chickpeas become slightly browned.

8.  Add the grilled zucchini and fry for about 5 more minutes.

Serve hot over rice, macaroni, bulgur, with bread, or on its own!

Nutritional Information:
Calories: 305, Fat: 11 g, Cholesterol: 0 g, Carbohydrates: 45 g, Fiber: 10 g, Protein: 11 g

Alf Hana!!!

Zucchini with Creamy White Sauce (Cosa bil bechamel)

Oh, creaminess, please avoid my hips!!!

Egyptians frequently serve macaroni and other vegetables in a white sauce.  The most famous dish served has to be macaroni with white sauce, which we will be featuring in week 4 of VeganMoFo (so you’ll just have to wait!).

In the meantime, we thought we’d share this delectable wonder of creaminess with you.

Serves 4-6
Use a small rectangular casserole dish, about 10 x 7 inches or about 25 x 18 cm
4 medium zucchinis, cut in pieces (about 500 g)
1 medium-sized onion, chopped
2 tomatoes, chopped
2-3 garlic cloves
1 tablespoon olive oil
1 teaspoon salt
1/4 teaspoon celery seeds (optional)
1 tablespoon tomato paste

For the béchamel sauce:
1/2 cup corn oil
1/2 cup flour
3 cups non-dairy milk (we used soy)
1/2 teaspoon salt
1/2 teaspoon pepper

Pre-heat the over to gas mark 5 (375 degrees F, or 190 degrees C)
Make the zucchini mix:

1.  In a skillet or pot, fry the onion and garlic in olive oil for about 2 minutes until tender.
2.  Add the salt, celery seeds and tomato paste.  Fry another 2 minutes.

3.  Add the zucchini and tomato.  Fry another 5-10 minutes.

4.  Put the cooked mix in the casserole dish.

Make the béchamel sauce:
5.  Heat the oil, add the flour and cook, stirring constantly for 2 minutes.

6.  Add the milk and bring to a boil.  Continue to stir and cook for another minute.

7.  Add the salt and pepper.
8.  When the sauce has thickened, pour over the zucchini mix.

9.  Cook the casserole in the preheated oven for 45 minutes – 1 hour.

Serving Suggestions and Variations:

  • Serve with rice

Nutritional Information (1 portion of 6)

Calories: 307; Fat: 23 g; Cholesterol: 0g; Carbohydrates: 23g; Fiber: 3g; Protein: 6g

Alf Hana!!