Tasty Vegetarian Recipes from Egypt
By Marie Henein
	
     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 remain-ing 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.


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 ingred-ients 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 grand-mother 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

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For questions or comments on this article, please contact 
Bobbi Pasternak at bobbi@clark.net. This article may be 
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