Mediterranean Flavors: 5 Vegan Lebanese Dishes to Try

Lebanese cuisine is a vibrant and diverse blend of Mediterranean flavors, offering an incredible range of vegan options that are perfect for those looking to enjoy healthy, delicious, and plant-based meals. The abundance of fresh vegetables, legumes, herbs, and spices in Lebanese food makes it an ideal cuisine for vegans. In this post, we’ll explore five mouthwatering vegan Lebanese dishes that are full of Mediterranean flavors and easy to prepare. Whether you’re new to Lebanese food or a seasoned cook, these dishes will undoubtedly impress you!

Focus Keyphrase: Mediterranean Flavors: 5 Vegan Lebanese Dishes to Try

1. Hummus: The Classic Lebanese Dip

Hummus is arguably the most famous Lebanese dish worldwide. It’s a creamy, savory dip made from blended chickpeas, tahini (sesame paste), olive oil, lemon juice, and garlic. This vegan Lebanese classic has a silky texture and a depth of flavor that’s both comforting and nourishing.

Ingredients:

• 1 can (400g) chickpeas, drained and rinsed
• 3 tbsp tahini
• 1 garlic clove
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt to taste
• Paprika and olive oil for garnish

Instructions:

1. In a food processor, combine chickpeas, tahini, garlic, lemon juice, and olive oil.
2. Blend until smooth, adding water if needed to achieve a creamy consistency.
3. Season with salt to taste.
4. Serve in a bowl, drizzle with olive oil, and garnish with paprika.

Serving Size: This recipe makes about 4-6 servings. Perfect for a snack or appetizer at gatherings.

Nutrition Facts (per serving):

• Calories: 160
• Protein: 5g
• Fat: 9g
• Carbohydrates: 18g
• Fiber: 5g

Why Try This Dish: With Mediterranean flavors and a rich, creamy texture, hummus is not just a dip—it’s an essential part of Lebanese meals. It pairs well with pita bread, fresh vegetables, or even as a spread on sandwiches. This vegan Lebanese dish will surely be a hit in your home!

2. Tabbouleh: A Refreshing Parsley Salad

Tabbouleh is a light and refreshing vegan Lebanese dish made primarily from fresh parsley, bulgur wheat, tomatoes, and mint. Its bright flavors come from lemon juice and olive oil, making it a perfect side dish for any meal. Tabouli, as it’s often called, is packed with fresh herbs, making it an antioxidant powerhouse.

Ingredients:

• 1 cup fine bulgur wheat
• 2 cups fresh parsley, finely chopped
• 1/2 cup fresh mint, chopped
• 2 medium tomatoes, diced
• 1/4 cup olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Place the bulgur wheat in a bowl, pour boiling water over it, and let it sit for about 10 minutes. Drain any excess water.
2. In a large bowl, combine the bulgur with parsley, mint, and tomatoes.
3. Drizzle olive oil and lemon juice over the salad, then season with salt and pepper.
4. Toss well and refrigerate for about 30 minutes before serving.

Serving Size: This recipe makes 4 servings.

Nutrition Facts (per serving):

• Calories: 180
• Protein: 4g
• Fat: 12g
• Carbohydrates: 16g
• Fiber: 4g

Why Try This Dish: Tabbouleh is the epitome of Mediterranean flavors—fresh, light, and tangy. It’s not only vegan but also gluten-free when made with gluten-free bulgur, making it an ideal choice for anyone with dietary restrictions.

3. Baba Ganoush: Smoky Eggplant Dip

Baba Ganoush is another classic dip in Lebanese cuisine, made from roasted eggplant, tahini, olive oil, and garlic. The smoky flavor from the roasted eggplant paired with the creamy tahini makes it a unique and satisfying dish.

Ingredients:

• 2 medium eggplants
• 3 tbsp tahini
• 2 tbsp olive oil
• 1 garlic clove, minced
• 2 tbsp lemon juice
• Salt to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Prick the eggplants with a fork and roast them for 35-40 minutes until soft and the skin is charred.
2. Let the eggplants cool, then peel off the skin and place the flesh in a bowl.
3. Mash the eggplant with a fork, then mix in tahini, olive oil, garlic, lemon juice, and salt.
4. Blend until smooth using a hand blender or food processor.

Serving Size: This recipe makes about 4 servings.

Nutrition Facts (per serving):

• Calories: 120
• Protein: 2g
• Fat: 10g
• Carbohydrates: 11g
• Fiber: 4g

Why Try This Dish: Baba Ganoush has a smoky depth of flavor that will appeal to anyone who loves savory dips. Serve it alongside pita bread, fresh vegetables, or even on a sandwich to add a burst of Mediterranean flavors.

4. Falafel: Crispy Chickpea Balls

Falafel is another iconic Lebanese dish that’s perfect for any vegan diet. These crispy, golden-brown chickpea balls are made from a mixture of chickpeas, herbs, garlic, and onions, then deep-fried to perfection. Serve with tahini sauce and a side of tabbouleh for a delicious Mediterranean meal.

Ingredients:

• 1 cup dried chickpeas (or 2 cups canned chickpeas, drained)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1 tsp cumin
• 1 tsp coriander
• Salt to taste
• 1-2 tbsp flour (if needed to bind)
• Vegetable oil for frying

Instructions:

1. Soak the dried chickpeas in water for 8 hours or overnight. Drain well.
2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, and salt. Process until the mixture forms a dough-like consistency.
3. Shape the mixture into small balls and refrigerate for at least 1 hour.
4. Heat oil in a frying pan and fry the falafel balls until golden brown on all sides (about 4-5 minutes).
5. Serve with tahini sauce, pita bread, or a fresh salad.

Serving Size: This recipe makes about 6-8 servings.

Nutrition Facts (per serving):

• Calories: 200
• Protein: 8g
• Fat: 12g
• Carbohydrates: 22g
• Fiber: 6g

Why Try This Dish: Falafel is crispy on the outside and soft on the inside, making it a satisfying and flavorful meal. It’s a vegan-friendly street food that’s enjoyed across the Mediterranean and Middle East, and it’s easy to make at home!

5. Lentil Soup: A Comforting Vegan Dish

Lebanese lentil soup, or Shorbat Adas, is a simple, hearty dish made with lentils, onions, garlic, and spices. It’s a nutritious, warming meal that’s perfect for cold evenings.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 carrot, chopped
• 2 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp turmeric
• 6 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions, garlic, and carrots, and sauté until softened.
2. Add the cumin and turmeric, then stir for 1 minute.
3. Add the lentils and vegetable broth, bring to a boil, and then simmer for 25-30 minutes or until the lentils are tender.
4. Season with salt and pepper to taste, and serve hot.

Serving Size: This recipe makes about 4 servings.

Nutrition Facts (per serving):

• Calories: 250
• Protein: 15g
• Fat: 7g
• Carbohydrates: 35g
• Fiber: 10g

Why Try This Dish: Lebanese lentil soup is hearty, filling, and packed with protein from the lentils. It’s a perfect choice for a light but satisfying vegan meal.