It is indeed the case that plant-based iftar meals are experiencing a notable rise in popularity during Ramadan 2025, and there are several compelling reasons for this trend. Experts indicate that plant-based diets are typically abundant in fiber, vitamins, and minerals, which can enhance digestive health, lower the risk of chronic illnesses, and aid in effective weight management.

In a discussion with HT Lifestyle, Dr. Rajeshwari Panda, the Head of the Dietetics Department at Medicover Hospital in Kharghar Navi Mumbai, stated, “During Ramadan, when the digestive system experiences changes, meals rich in fiber from plant sources can be especially advantageous. There is an increasing recognition of the health and environmental advantages associated with plant-based diets. Many individuals are now looking for healthier options compared to traditional Iftar meals, which can often be heavy and high in fat.”

Ramadan fasting: Dietary diversity

Dr. Rajeshwari Panda stated, "Plant-based cuisine presents an extensive array of delectable and fulfilling choices, including lentil soups, chickpea stews, vegetable curries, and desserts made from fruits. This variety can mitigate meal fatigue and guarantee that individuals achieve a balanced nutritional profile. Additionally, for many, opting for plant-based meals resonates with ethical considerations regarding animal welfare and environmental sustainability."

Dietitian's recommendations for a healthy plant-based iftar:

1. Prioritise whole foods: Focus on whole, unprocessed plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

2. Ensure adequate protein: Include plenty of plant-based protein sources, such as lentils, chickpeas, beans, tofu and tempeh, to support muscle recovery and satiety.

3. Focus on fibre: Fiber is crucial for digestive health and blood sugar control. Include fiber-rich foods like whole grains, legumes, and vegetables in your Iftar meals.

4. Healthy fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil.

5. Hydration: As always, prioritise hydration by drinking plenty of water and including hydrating fruits and vegetables.

6. Balanced meals: Ensure that meals contain a balance of carbohydrates, proteins, and fats.

7. Vitamin B12: It is very important for those who are fully plant based to ensure they are getting enough Vitamin B12. This can be done through fortified foods, or through vitamin supplements.

Examples of plant-based iftar dishes

• Lentil soup
• Chickpea curry
• Vegetable tagine
• Quinoa salad with roasted vegetables
• Fruit salad with dates and nuts

By making informed choices and prioritising whole, nutrient-rich plant foods, individuals can enjoy healthy and satisfying plant-based iftar meals that support their well-being during Ramadan.

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