[THE VEGETARIAN RESOURCE GROUP]


Tasty Vegetarian Recipes from Egypt

by Marie Henein

----------------------------------------------------------------------------

Introduction

Being raised in an Egyptian family, I soon found out that food was of
tremendous importance in our culture. Social and family gatherings were
centered around large amounts and various types of food. I found the dishes
my mother and grandmothers would prepare quite flavorful and grew up always
adding lots of spices to whatever I ate. Spices common to Egyptian foods
include cumin, garlic, onion, and allspice, and the list goes on and on.

My family is Christian -- Coptic Orthodox to be exact. This was one of the
earliest forms of Christianity and was the religion of the country until the
Arab invasions. Many of the following recipes have been passed down from
generation to generation.

The Coptic church believes in partial fasting almost 200 days of every year.
During about 60 of those days, the members eat a completely vegan diet. The
remaining days they are permitted to eat fish, but no other animals or
animal products. The reasons behind the fasting vary by interpretation. They
look to stories in the Bible for the reasoning behind the fasts.

According to the Coptic interpretation of the Bible, when God first created
the world, he gave humans only vegetables as food. It was only later, when
people multiplied and became sinful, that God permitted them to eat animals,
only because it was in accordance with their sinful behavior. Therefore, the
Copts believe humans survived for a great length of time without eating
animals. In an effort to purify themselves and to make a sacrifice to God,
they give up the eating of animals during these 60 days. The Copts consider
the vegan food they eat during fasts to be a sacrifice because they consider
such food less appetizing and less nutritious.

A tremendous number of vegan dishes were created for the fasting periods.
However, when I became a vegetarian, I realized that these recipes were
neither a sacrifice of flavor nor of nutritional value. I have recently
become vegan and am truly thankful for all the delicious vegan recipes I am
able to enjoy from my culture. Please note, however, that some of my
favorite Egyptian recipes were originally prepared with meats, but I have
found that they are delicious when prepared without meat.

Less Common Ingredients

Fava Beans
Sometimes called broad beans. Can be found canned in Middle Eastern and some
regular grocery stores. Progresso makes canned fava beans. Canned fava beans
may also be ordered through the mail by calling the Near East Bakery in
Baltimore at (410) 254-8970 Monday-Saturday between 8-6 EST. They will ship
via UPS and payments are C.O.D.

Grape Leaves
Can be found in Greek or Middle Eastern specialty stores. Some large grocery
stores carry them in the ethnic foods section or they may be found near the
section where pickles are sold. They are difficult to order by mail because
they almost always come in glass jars.

Recipes

KOSHERI -- LENTILS AND RICE WITH A TANGY TOMATO SAUCE
(Serves 6)

This is a typical dish prepared during fasts. You can substitute one layer
of cooked elbow macaroni for a layer of rice.

2 cups uncooked brown or white rice
1 pound lentils
2 Tablespoons vegetable oil, divided
1 Tablespoon crushed garlic
Two 16-ounce cans of tomato sauce
1/2 cup water
1/4 cup vinegar
1 medium onion

Cook rice according to directions. Rinse lentils and put them in a pot,
covering them with water, and bring to a boil. Then simmer on low heat until
almost all water is absorbed and lentils are well cooked. Add extra water if
longer time is needed. To make the sauce, first saute the garlic in 1
Tablespoon oil until golden. Add both cans of tomato sauce and simmer 10-15
minutes. Add water and vinegar and bring to a boil. Remove from heat
immediately and add salt to taste. Finally, slice onion in thin, small
pieces and saute in remaining 1 Tablespoon oil until brown and crispy.

This dish should be arranged as a layer of lentils (on the bottom), followed
by a layer of rice, then another layer of lentils and another layer of rice.
Sprinkle the onions and the sauce on top before serving.

Total Calories Per Serving: 563
Fat: 7 grams

WARAH ENAB --STUFFED GRAPE LEAVES
(Makes about 40 leaves)

This recipe for grape leaves has been passed down through my family. Ground
lamb is the ingredient I've omitted.

1 cup uncooked basmati brown or traditional white rice
(traditionally prepared with white)
2 large tomatoes, chopped
1 medium onion, chopped
1/4 cup chopped parsley
1 Tablespoon vegetable oil
Juice of 1 lemon
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon allspice
One 16 oz jar of grape leaves
1 cup tomato sauce
2 cups water
Round sliced carrots, frozen or fresh
(enough to cover the bottom of a 3 quart pot,
approximately 15 carrot slices, depending on their size)

Mix all ingredients except grape leaves, tomato sauce, water, and carrots in
a bowl. Remove grape leaves from jar, unfold, and rinse with water. Place
grape leaves with the rough side up, one at a time, on a large, flat plate.
Be sure that the pointy parts of the leaf are directed away from you and the
flatter edges and stem are towards you. Place one teaspoon of the mixture on
the bottom of the leaf, near the stem, and arrange it lengthwise using your
fingers. First roll the flat edges near the stem upwards and tuck them
slightly under the filling. Then applying pressure to keep the leaves rolled
tightly, tuck one side at a time of the two parts of the leaf pointing
outwards. Now, roll the rest of the way upwards still applying pressure to
keep the leaf tight.

Cook sliced carrots in water until tender. Cover the bottom layer of a large
pot with these carrots. Begin layering the stuffed leaves above the carrots
and be sure that they are packed tightly together; otherwise they may fall
apart during cooking. Each layer of leaves should be in varying directions
across the pot. Pour the tomato sauce and water over the leaves and bring
the sauce to a boil. Reduce heat to medium, and place a flat plate (glass or
stoneware) upside down over the top layer of leaves, and press down as hard
as you can. Leave the plate in place during cooking. Cover the pot with its
cover as well, and cook for 40-45 minutes. Check one leaf to see if rice has
cooked fully. Serve warm.

Total Calories Per Stuffed Grape Leaf: 27
Fat: 1 gram

LEMON AND GARLIC POTATO SALAD
(Serves 5)

My mother's recipe for a light, tasty potato salad.

2-1/2 pounds red potatoes
1/2 cup chopped parsley
1 clove garlic, minced
Juice of 2 lemons
1 Tablespoon vegetable oil
Salt and pepper to taste

Boil potatoes, and cool. Add remaining ingredients and mix well. Chill and
serve.

Total Calories Per Serving: 197
Fat: 3 grams

BEAN SALAD
(Serves 4-6)

This is a delightful salad for summertime.

One 16-ounce bag frozen French cut green beans
One 16-ounce can black eyed peas
2 large ripe tomatoes, chopped
1/2 cup chopped parsley
4 entire scallions, chopped
Juice of 2 lemons
1 Tablespoon vegetable oil
Salt and pepper to taste

Steam and drain the green beans and allow them to cool completely. Drain and
rinse the black eyed peas. Combine all ingredients and mix well. May be
served chilled.

Total Calories Per Serving: 233
Fat: 5 grams

SPINACH WITH DILL
(Serves 4)

A delicious dish from my grandmother that is traditionally prepared with
ground beef, which I omitted.

1 medium onion, chopped
1 Tablespoon vegetable oil
2 garlic cloves, chopped
2 Tablespoons chopped fresh dill
One 15-ounce can tomato sauce
10 ounces frozen, thawed spinach
1/2 cup water
Salt and pepper to taste

Saute onions in oil. Add garlic and dill to saucepan and continue to saute
for two minutes. Add tomato sauce and bring to a boil. Simmer for 10 minutes
on low heat. Add spinach and water, then bring to a boil again. Cover and
simmer on low heat for 15 minutes. Serve warm over cooked rice.

Total Calories Per Serving: 94
Fat: 4 grams

FOOL MEDEMMAS -- FAVA BEANS
(Serves 4)

This way of preparing fava beans, which are commonly eaten as a breakfast
food in Egypt, is my uncle's recipe. The ingredients tend to be common for
the dish but may be varied in their quantities.

One 16-ounce can cooked fava beans
1 large onion, chopped
1 large tomato, diced
1-1/2 Tablespoons olive oil
1 teaspoon cumin powder
1/4 cup parsley, chopped
Juice of 2 lemons
Salt, pepper, and red chili pepper to taste
Pita bread (optional)

Pour the beans into a pot and bring to a boil. Mix them well and add
remaining ingredients. Bring to a boil again, then reduce to medium heat and
cook for about 5 minutes. This dish is usually eaten with pita bread.

Total Calories Per Serving: 160
Fat: 6 grams

Marie Henein researched and wrote this article while doing an internship
with The Vegetarian Resource Group.

This article originally appeared in the May/June 1995 issue of the
Vegetarian Journal, published by:

     The Vegetarian Resource Group
     P.O. Box 1463
     Baltimore, MD 21203
     (410) 366-VEGE

What is the Vegetarian Resource Group?

Our health professionals, activists, and educators work with businesses and
individuals to bring about healthy changes in your school, workplace, and
community. Registered dietitians and physicians aid in the development of
nutrition-related publications and answer member and media questions about
vegetarian diets. The Vegetarian Resource Group is a non-profit
organization. Financial support comes primarily from memberships,
contributions, and book sales.

The contents of this article, as with all The Vegetarian Resource Group
publications, is not intended to provide personal medical advice. Medical
advice should be obtained from a qualified health professional.

For questions or comments on this article, please contact Bobbi Pasternak at
bobbi@clark.net. This article may be reproduced for non-commercial use
intact and with credit given to The Vegetarian Resource Group.

-------------------------------------------------------
                                           (c) 1997 The
                                           Vegetarian
                                           Resource
                                           Group
                                           PO Box 1463,
   [The Vegetarian Resource Group Logo]    Baltimore,
                                           MD 21203
                                           (410)
                                           366-8343
                                           Email:
                                           vrg@vrg.org