Healthy Foods to Order at a Middle Eastern Restaurant

Middle Eastern foods are healthy and delicious. The cuisine is based on a variety of vegetables, fruits, seafood, lean meat, wheat, beans, nuts, aromatic spices and subtle flavors. Extra-virgin olive oil is utilized and the cuisine is served raw, baked or grilled. For anyone unsure about what to order at Middle Eastern restaurants; here is a list of nutritious authentic dishes, the positive health benefits of these foods and nutrition facts.

Healthy Appetizers:

Hummus is a Middle Eastern food staple and a fabulous appetizer. Hummus is a blend of chickpeas, tahini sauce (sesame paste), lemon juice, and fresh garlic served with olive oil and whole-wheat Pita bread.

Mezza is a healthy appetizer sampler that is culturally served at social gatherings and often includes: Baba ghanouje (roasted eggplant mixed with tahini sauce, lemon juice, and garlic, served with olive oil and pita bread), Basmati rice, Falafel (vegetable patties made from chickpeas, parsley, onions, cilantro and Middle Eastern spices, served with pita bread, tahini sauce, tomatoes, and lettuce),Grape leaves (home made rolled grape leaves, stuffed with rice and meat), Hummus and Pita bread, Kafta kabob (skinless chicken or tenderloin Beef, parsley, onions and herbs), Loubieh (green beans, onions, cloves, tomatoes, peanut and olive oil), Spinach pie (home made dough with fresh spinach, onions, sumac, lemon juice, and olive oil - mozzarella cheese is optional), Tabouleh (parsley, wheat/burgul, tomatoes, and green onions, mixed with olive oil and lemon juice) and fresh raw vegetables.

Healthy Salads and Soups:

If you are the soup and salad type, order a healthy garden salad called Fattoush (lettuce, mint, tomatoes, green onions, parsley, radishes, cucumbers and bell peppers) that is served with a toasted pita bread and Middle Eastern Salad Dressing (fresh garlic, lemon Juice, herbs, and extra-virgin olive oil), feta cheese and olives are optional. Tabouleh (explained above) is a popular cultural salad that goes great with Red or Green Lentil Soup.

Healthy Entrees:

This authentic, sumptuous dish is sure to satisfy the meat lover. Lamb and/or Beef Shawarma (Thinly sliced New Zealand lamb and/or lamb marinated in traditional herbs, spices and topped with tahini sauce). Kibbeh (ground lamb, baked) is another meat entrée that tastes great and is very tenderly delicious. The spicy, seafood lover can enjoy Spicy Sautéed Jumbo Tiger Shrimp or Fish (with fresh garlic, tomatoes, onions and jalapeños). Restaurants usually serve this cuisine with rice, hummus, olives, pickles, red beans, and pita bread.

Dessert:

Sweets are fine in moderation, especially when nuts are involved. Nougats are a Middle Eastern sweet made out of sesame seeds, pine kernels, pistachios, or hazelnuts. Couscous with dried fruit is another super healthy yummy authentic dessert choice.

Benefits of the healthy Middle Eastern foods listed above:

A Middle Eastern diet is low in saturated fat but high in mono-unsaturated fat and dietary fiber. Chick peas and dark green leafy vegetables are a wonderful source of folic acid. Olive oil, natural foods, and absence of frying foods are possible explanations for the following positive health benefits of this diet: Longer life, decreased risk of diabetes (Type II), weight loss and a decreased risk of heart disease (due to low body fat, cholesterol and a healthy weight).

Nutrition Facts:

Middle Eastern foods taste great and is a "just what the doctor ordered" type of diet that provides a healthy source of vitamins and minerals the body needs and benefits from. Here are some nutrition facts gathered from FitDay.com.

Baba ghanouje (1 cup of eggplant): 66 Calories, 3.9 grams (g) Fat, 8.4g Carbohydrates (Carbs), .8g Protein

Basmati rice (1 cup): 213 calories, 1.7g Fat, 43.7g Carbs, 4.2g Protein

Fattoush: very low calories and fat, very high in vitamins and minerals.

Grape leaves (1roll - stuffed with rice and lamb): 56 calories, 4.4g Fat, 2.5g Carbs, 1.7g Protein

Hummus(2 tbsp): 53 Calories, 2.6g Fat (Omega 3 Omega 6 fatty acids), 6g Carbs, 1.5g Protein

Kafta kabob (1 cup chicken): 320 Calories, 18.2g Fat, 0g Carbs, 36.5g Protein

Kibbeh (1 cup): 345 Calories, 24g Fat, 0g Carbs, 30.2g Protein

Lentil Soup, red or green (1 cup): 187 Calories, 4.6g Fat, 26.5g Carbs, 10.4g Protein

Loubieh (1 cup): 215 Calories, 17.9g Fat, 14g Carbs, 3.1g Protein

Pita Bread, whole-wheat (one 6"): 232 Calories, 1.2g Fat, 47.4g Carbs 8.9g Protein

Sesame nougat (1/4 cup sesame seeds): 213 Calories, 18g Fat, 9.8g Carbs 6.4g Protein

Spicy Shrimp (1 large shrimp): 9 Calories, .1g Fat, .1g Carbs 1.7g Protein

Tabouleh: very low calories and fat, very high in vitamins and minerals.

Sources:

FitDay.com

Middle Eastern cuisine, Wikipedia

Hoda's Middle Eastern cuisine Restaurant

Hummus Recipe Variations and Hummus Nutrition Facts and The Benefits of Folic Acid, Ranee Wright, Associated Content