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Ramadan is a sacred month for Muslims, where fasting from dawn to sunset is an act of worship, self-discipline, and spiritual growth. It is a time for reflection, patience, and strengthening faith. However, fasting for long hours without food or water can drain the body’s energy, making it essential to break the fast with nourishing meals.
When you fast, your body uses stored energy to function, and dehydration can make you feel tired and sluggish. If you eat heavy, fried, or sugary foods at Iftar, it can cause bloating, fatigue, and discomfort. That’s why choosing healthy, nutrient-rich foods is important. A well-balanced iftar meal restores energy, hydrates the body, and keeps you active throughout the night.
We've put together some delicious and easy-to-make recipes to help you have a nutritious and refreshing iftar. These meals will give you the right balance of carbohydrates, protein, healthy fats, and hydration—so you feel energised and ready for the next day’s fast.
Let’s explore these healthy and tasty iftar recipes!
Check out the following healthy and nutritional good Iftar recipes you can eat this Ramadan to keep yourself energised:
Dates are recommended choices for breaking the fast according to the Holy Prophet (PBUH). He said:
When one of you breaks his fast, let him break it with dates for they are blessed. If they are not found, let him break it with water for it is pure.”
(Sunan al-Tirmidhī 695)
They provide natural sugars that give your body instant energy. Further, when you combine it with almonds you can get protein and healthy fats, which help keep you full for longer. The best way to combine both is by blending them and making a smoothie. Milk or almond milk makes this smoothie creamy and rich in calcium, which is good for bones. This smoothie also helps with digestion and is a great way to stay hydrated after a long day of fasting.
Ingredients:
a) 3-4 dates (pitted)
b) 1 cup low-fat milk or almond milk
c) 5-6 almonds (soaked for a few hours)
d) 1 teaspoon honey (optional)
e) 1/2 teaspoon cinnamon
d) Ice cubes
How to Make It:
Blend all the ingredients in a blender until it becomes smooth. Serve chilled for a refreshing and nourishing drink.
Benefits:
a) Provides quick energy to the body.
b) Helps in digestion after fasting.
c) Keeps you hydrated and refreshed.
d) Almonds provide protein for muscle recovery.
Buy Ajwa and Mejdool dates from Riwaya Halal Food Section while shopping Ramadan essentials. Shop now in bulk and get it delivered right at your doorstep.
Lentil soup is a warm and comforting dish that is light on the stomach but very nutritious. Lentils are high in protein, iron, and fibre, which help in keeping energy levels stable. The soup is easy to digest, making it a perfect choice for iftar. The addition of vegetables like carrots and tomatoes provides vitamins that support immunity and overall health. Here is how you can make it.
Ingredients:
a) 1 cup split yellow mung beans
b) 1 onion, finely chopped
c) 2 carrots, diced
d) 3 cloves garlic, minced
e) 1 tbsp olive oil
f) 6 cups vegetable/chicken broth
g) 1 tsp cumin powder
h) 1 tsp coriander powder
i) ½ tsp turmeric
j) Salt and pepper to taste
k) 2 fresh lemon wedges
l) Chopped coriander leaves
How to Make It:
a) Heat olive oil in a pot and sauté onions until soft.
b) Add tomatoes and carrots, then cook for a few minutes.
c) Add lentils, water, salt, and spices. Let it cook until the lentils are soft.
d) Blend the soup until smooth and serve warm.
Benefits:
a) Easy to digest after fasting.
b) Provides protein and fibre to keep you full.
c) Helps in maintaining iron levels in the body.
d) Keeps the stomach light and comfortable.
Enhance your lentil soup flavour with black seed oil available at Riwaya Halal Food Section. You can add one teaspoon to your lentil soup to make it more flavourful and increase its nutritional value.
This fresh and colourful salad is packed with protein and fibre. Chickpeas help in muscle recovery and keep you full, while cucumbers and tomatoes provide hydration. Olive oil and lemon juice improve digestion and add a delicious flavour. Even though this salad is light, it fills your appetite, thus making it an ideal choice for a healthy Iftar deal.
Ingredients:
a) 1 cup boiled chickpeas
b) 1 cucumber (chopped)
c) 1 tomato (chopped)
d) 1/4 onion (chopped)
e) 1 tablespoon lemon juice
f) 1 tablespoon olive oil
g) 1 teaspoon black pepper
h) Salt to taste
i) Fresh coriander for garnish
How to Make It:
a) Mix all ingredients in a bowl and toss well.
b) Let it sit for a few minutes before serving to allow the flavours to blend.
Benefits:
a) High in protein and fibre, keeping you full for longer.
b) Hydrates the body after fasting.
c) Helps in digestion and improves metabolism.
d) Light and refreshing meal for iftar.
Do try this delicious meal this Ramadan.
Sprouts are one of the healthiest foods you can add to your iftar meal. They are packed with omega-3 fatty acids, potassium, protein, and fibre, making them a powerhouse of nutrition. After fasting for long hours, your body craves nourishment that is both light and energising. This sprout salad is an excellent choice because it helps restore lost energy, improves digestion, and keeps you full without making you feel bloated.
This salad is not only refreshing but also quick and easy to prepare. The combination of crisp sprouts, juicy tomatoes, and crunchy cucumbers makes every bite flavourful and satisfying.
Ingredients
a) 2 cups mixed sprouts - moong bean, lentil, and chickpea sprouts
b) 1 cucumber, diced
c) 1 tomato, diced
d) 1 red bell pepper, diced
e) 1 small red onion, finely chopped
f) 1 green chilli, finely chopped
g) 1/4 cup fresh parsley, chopped
h) 1 tbsp lemon juice
i) 1 tbsp olive oil
j) Salt and pepper to taste
How to Make It:
a) Mix all ingredients in a bowl.
b) Toss well and let it sit for a few minutes to blend the flavours.
c) Serve fresh for a crunchy and satisfying iftar dish.
Benefits:
a) High in fibre and protein to keep you full.
b) Supports digestion and boosts metabolism.
c) Provides essential vitamins and minerals for hydration.
d) Light, refreshing, and easy on the stomach after fasting.
Instead of eating deep-fried foods, try this healthy and tasty baked chicken. Chicken is a great source of protein, which helps repair muscles after fasting. The roasted vegetables provide essential vitamins and minerals that boost immunity. Baking the chicken keeps it light and healthy while still being delicious.
Ingredients:
a) Skinless, boneless chicken breast halves
b) 8 carrots, sliced into 1/2-inch rounds
c) 8 stalks celery, chopped
d) 8 green onions, chopped
e) 4 green bell peppers, sliced
f) ¼ cup chopped fresh flat-leaf parsley
g) ½ cup olive oil
h) 1 teaspoon Italian seasoning
i) 1 teaspoon chilli powder
j) 1 teaspoon lemon pepper
k) 1 teaspoon salt
l) 4 pinches freshly ground black pepper, or to taste
How to Make It:
a) Preheat oven to 190°C.
b) Place chicken breasts on a baking sheet.
c) Add carrots, celery, green onion, bell pepper, and parsley around the chicken.
d) Drizzle with olive oil and season with Italian seasoning, chilli powder, lemon pepper, salt, and black pepper.
e) Bake for 30 minutes or until chicken is fully cooked (internal temp 165°F/74°C).
Benefits:
a) Provides high-quality protein for muscle strength.
b) Baked, not fried, making it a healthy option.
c) Keeps you full and satisfied without feeling heavy.
d) Full of vitamins that improve immunity and overall health.
After a long day of fasting, your body needs a warm, nourishing meal that replenishes energy and provides essential nutrients. This chicken stew is packed with protein, vitamins, and minerals, making it a perfect iftar dish. It is slow-cooked to enhance the flavours, ensuring that each spoonful is rich and satisfying.
Unlike heavy fried foods that can cause bloating, this chicken stew is light yet filling, helping your body recover from fasting without weighing you down. The combination of tender chicken, fresh vegetables, and warming spices makes it a comforting dish that is both delicious and wholesome.
Ingredients:
a) 500g boneless chicken, cut into small pieces
b) 1 onion, finely chopped
c) 2 tomatoes, finely chopped
d) 1 carrot, diced
e) 1 potato, diced
f) 1/2 cup peas
g) 2 tablespoons olive oil
h) 1 teaspoon ginger-garlic paste
i) 1/2 teaspoon turmeric powder
j) 1 teaspoon cumin powder
k) 1 teaspoon coriander powder
l) 1 teaspoon black pepper
m) Salt to taste
n) 3 cups water or chicken broth
o) Fresh coriander leaves for garnish
How to Make It:
a) Saute onions in olive oil, then add ginger-garlic paste and chicken.
b) Add tomatoes, spices, and salt; cook until tomatoes soften.
c) Add vegetables, pour in water or broth, and bring to a boil.
d) Simmer for 25-30 minutes until chicken and vegetables are tender.
Health Benefits:
a) High in protein to keep you full and energised.
b) Supports digestion and is easy on the stomach after fasting.
c) Packed with vitamins and minerals for hydration and recovery.
Fasting in Ramadan is all about patience. As you abstain from eating from dusk till dawn it drains all your body energy and makes you feel weak, therefore eating healthy meals at Iftar time helps your body to maintain energy levels and feel refreshed.
The healthy iftar recipes listed above provide the right amount of ingredients and nutritious values that the body requires. Try some of these during this Ramadan and even share them with your loved ones too.
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When you join Riwaya, you gain access to free marketing, SEO optimisation, and increased visibility, making it easier to reach your ideal customers. We provide a hassle-free selling experience, so you can focus on delivering high-quality products that enhance the Ramadan experience.
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