5 Simple Vegan Meals to Feel Full During Ramadan (with recipes)
Updated: Aug 29
Your stomach is grumbling. You can’t eat because you’re committed to fasting today.
Ramadan is meant to be a blessing but instead of being showered with Light, you feel like dragging your feet through mud and you can’t wait for maghrib.
When you feel hungry in the middle of the day during Ramadan, it’s usually either:
you didn’t eat enough, or
it’s just your stomach digesting and giving a false sense of hunger
If you think that Ramadan is merely a Hunger Games then I’m sorry to say but you won’t survive long.
For one, it is a test of your patience. It’s a test of your allegiance to God.
Even so, there is a mortal trick you can do to prevent from feeling extremely hungry.
Eat Nutritious Wholefoods
Simple as that.
Now, what are wholefoods?
Think rice, potatoes, oats, pasta, leafy vegetables, bananas, and all that good stuff.
But what about chocolate?
It’s technically a fruit (as in from cocoa) so it could be included. Dark chocolate, that is. Plus, it’s a good source of iron which is needed to transport oxygen throughout your body.
And no, wholefoods are not necessarily bland. You can make it nutritious, vegan AND delicious!
So What Can You Eat?
This is perfect for a suhoor meal just before you begin your fast for the day. Oats keep you full for longer as it’s high in fibre so your stomach digests it for much longer.
How I prepare my oatmeal (5-10 mins):
Mix 1 cup of oats with 1 cup soy milk. Sprinkle in chia seeds if desired.
Heat them up in a pan or microwave. The oats are cooked when it’s soft.
Add favourite toppings: peanut butter, banana, nuts, dates, a piece of dark chocolate.
Soup with Rice
I had this for iftar recently and it’s just so filling yet gentle to the stomach. This is perfect for iftar as it’s neither oily nor too heavy. It just feels wholesome.
How I prepare my soup (15-20 mins):
Boil water in a pot.
Add the hard vegetables such as two potatoes cut into cubes and half an onion.
Add in the greens: spinach, leeks, broccoli, seaweed. Honestly, whatever you like!
Add in a block of firm tofu.
Optional: add in miso paste.
Add salt and black pepper to taste.
Tip: make sure you have cooked rice in the fridge to make life a little easier!
Plus the great thing about soup is that there’s always more than enough so you can keep it in the fridge or freeze it for another day.
Potatoes & Broccoli
These two are a great nutritious pair. Both are full of carbs (broccoli’s come from fibre). And being a green veg, broccoli contains proteins and vitamins C, K and B.
You have two options for this.
OPTION 1: Boil or steam both potatoes and broccoli in one pot. This would take max. 15 mins).
OPTION 2: Bake the potatoes for 30 minutes and steam the broccoli with a few tbsp of water in a closed pot (10 mins).
I usually season this duo with salt and black pepper and/or add in a blob of sweet Thai chilli sauce.
Tofu Tomato Pasta
Sometimes you need a bit of red-orange colour in your food so this is the perfect go-to.
How I prepare my pasta (15-20mins):
Boil pasta, broccoli and lentils together until cooked.
Heat a pan with a bit of vegetable oil.
Sauté 6 cloves of garlic.
Mix in mushrooms (I prefer oyster mushrooms) and paprika.
Add a few tbsp of tomato sauce.
Add in the pasta, broccoli and lentils. You can add other veg like capsicum.
Add two blocks of firm tofu.
Optional: add nutritional yeast.
Add salt and pepper to taste.
Classic. Full of vitamins and minerals to nourish your body. Incorporate this in each of your meals. With oats, you can directly add your fruits in it. Otherwise, you may eat before and after a meal!
Fruits that I usually eat:
Dates (only in Ramadan)
With this being said, I understand that not all of us are privileged enough to even put food on the table, let alone choose what nutritious food we may eat.
But for those of us who can afford to buy food, always choose nutritious wholefoods.
And if you still have some money to spare, let it go towards helping the needy.
May we strive to take care of our body and perform good deeds, ameen.