Pea and Meat Casserole with Vermicelli Rice, Vegetable Spring Rolls, and Orzo Soup – A Complete Ramadan Meal
Pea and meat casserole with vermicelli rice, vegetable spring rolls, and orzo soup make a complete meal for Ramadan, providing essential proteins, fiber, and vitamins. Peas are rich in vitamin C and antioxidants that boost immunity, while meat supplies the body with iron and protein necessary for energy. Vermicelli rice is an excellent source of carbohydrates for sustained activity, and orzo soup enhances hydration and aids digestion. As for vegetable spring rolls, they are a light snack packed with fiber. However, excessive consumption of rice or fried foods can increase calorie intake, so it is advisable to enjoy them in moderation.
Pea and Meat Casserole
Ingredients:
- 500g meat, cut into cubes
- 2 cups peas
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 2 tomatoes, finely chopped
- 1 tbsp tomato paste
- 2 cups beef broth
- 2 tbsp oil
- Salt, pepper, and spices to taste
How to Prepare Pea and Meat Casserole
Step 1: Preparing the Ingredients
- Cut the meat into medium-sized cubes.
- Wash the peas thoroughly and set them aside.
- Chop the onion and garlic finely.
- Peel and finely chop the tomatoes, or blend them for a smoother texture.
Step 2: Sautéing the Meat and Onion
- Heat two tablespoons of oil in a pot over medium heat.
- Add the chopped onion and sauté for 3-4 minutes until golden.
- Add the minced garlic and stir for a minute until fragrant.
- Add the meat cubes and brown them on all sides.
Step 3: Adding the Tomatoes and Spices
- Add the chopped tomatoes to the meat, then stir in the tomato paste.
- Season with salt, black pepper, and spices as desired.
- Let the mixture cook over medium heat for about 5 minutes until the tomatoes are well combined.
Step 4: Adding the Broth and Cooking
- Pour the broth over the mixture and bring it to a boil.
- Reduce the heat, cover the pot, and let the meat cook for 30-40 minutes until fully tender.
Step 5: Adding the Peas and Final Cooking
- Add the peas to the pot and stir well with the rest of the ingredients.
- Let the casserole cook for an additional 15-20 minutes until the peas are fully tender.
- Remove from heat and serve hot with vermicelli rice.
2- Vermicelli Rice
Ingredients:
- 2 cups Egyptian rice
- ½ cup vermicelli
- 2 tbsp oil or ghee
- 3 cups water
- Salt to taste
How to Prepare Vermicelli Rice
Step 1: Toasting the Vermicelli
- Heat two tablespoons of oil or ghee in a pot over medium heat.
- Add the vermicelli and stir continuously until it turns golden brown.
Step 2: Preparing the Rice
- Rinse the rice several times until the water runs clear, then drain it well.
- Add the rice to the pot with the toasted vermicelli and stir for 2 minutes to mix well.
Step 3: Adding Water and Cooking
- Pour 3 cups of hot water over the rice.
- Add salt to taste and bring the mixture to a boil.
- Reduce the heat, cover the pot, and let the rice cook on low heat for 15-20 minutes until all the water is absorbed.
Step 4: Serving
- Once cooked, fluff the rice with a fork to make it light and fluffy.
- Serve hot alongside the casserole.
3- Vegetable Spring Rolls
Ingredients:
- 10 spring roll wrappers
- 1 carrot, grated
- 1 cup finely chopped cabbage
- ½ cup thinly sliced bell peppers
- ½ cup grated zucchini
- 1 tbsp soy sauce
- 1 tsp grated ginger
- 1 tsp sesame oil (optional)
- 2 tbsp oil for frying
- Flour and water mixture for sealing the edges
How to Prepare Vegetable Spring Rolls
Step 1: Preparing the Filling
- Heat 1 tablespoon of oil in a pan over medium heat.
- Add the grated ginger and stir for 30 seconds until fragrant.
- Add the grated carrot, chopped cabbage, bell peppers, and grated zucchini.
- Stir-fry for 3-4 minutes until the vegetables soften slightly but remain crisp.
- Add the soy sauce and sesame oil, mix well, then remove from heat and let the filling cool completely.
Step 2: Filling and Rolling the Spring Rolls
- Place a spring roll wrapper on a clean surface.
- Add a tablespoon of the filling in the center.
- Fold the sides inward, then roll tightly into a cylinder.
- Seal the edges using the flour and water mixture to prevent them from opening while frying.
Step 3: Frying the Spring Rolls
- Heat the frying oil in a deep pan over medium heat.
- Place the spring rolls in the oil and fry until they turn golden and crispy.
- Remove from the oil and place on a paper towel to absorb excess oil.
Step 4: Serving
- Serve hot with soy sauce or your favorite dipping sauce.
4- Orzo Soup
Ingredients:
- 1 cup orzo pasta
- 1 tbsp oil
- 1 finely chopped onion
- 4 cups chicken or beef broth
- Salt and pepper to taste
- ½ tsp turmeric (optional)
How to Prepare Orzo Soup
Step 1: Toasting the Orzo
- Heat 1 tablespoon of oil in a pot over medium heat.
- Add the orzo and stir continuously until it turns golden brown.
Step 2: Preparing the Soup
- Add the chopped onion and sauté until softened.
- Pour in 4 cups of chicken or beef broth and bring to a boil.
- Add salt, pepper, and turmeric, then stir well.
Step 3: Cooking and Serving
- Let the soup simmer over medium heat for 10-15 minutes until the orzo is fully cooked.
- Serve hot with a few drops of lemon juice, if desired.
👩🍳 Additional Tips:
- For the best Pea and Meat Casserole flavor: Use meat broth instead of water for a richer taste.
- For firmer Vermicelli Rice: Avoid over-stirring the rice after cooking to prevent breaking.
- For crispy Spring Rolls: Don’t overfill the wrappers to prevent tearing during frying.
- For the perfect Orzo Soup: Make sure to toast the orzo well before adding the broth for a deeper flavor.
With these tips, you’ll have a delicious Ramadan meal! 😋🔥
Healthy Alternatives
You can enhance the nutritional quality of your meals by making simple ingredient swaps:
- Pea and Meat Casserole: Replace meat with chicken or lentils for a healthier option.
- Vermicelli Rice: Swap white rice for brown rice to increase fiber intake.
- Spring Rolls: Bake them in the oven instead of frying to reduce saturated fats.
- Orzo Soup: Use fat-free chicken or beef broth to lower the fat content.
Frequently Asked Questions
🔹 How can I make the meat in the Pea Casserole more tender?
Marinate the meat in onion juice and vinegar for an hour before cooking. Using a pressure cooker can also speed up the process.
🔹 How do I prevent Vermicelli Rice from becoming mushy?
Avoid stirring the rice after adding water, and let it cook on low heat until fully done. Reduce the amount of water used.
🔹 What’s the healthiest way to cook Spring Rolls?
Bake them in the oven at 200°C for 15 minutes instead of frying to get a crispy texture without excess fat.
🔹 How can I make Orzo Soup richer?
Add a small cube of butter after cooking or use meat broth instead of plain water.
🔹 Can I substitute certain ingredients?
Yes! You can swap meat for chicken and use brown rice instead of white for added health benefits.
Nutritional Values and Health Benefits
Pea Tagine with Meat
- Calories: 1585 kcal
- Carbohydrates: 60 g
- Protein: 90 g
- Fat: 85 g
- Sodium: 850 mg
Vitamins:
- Vitamin C: 50 mg (55% of daily requirement)
- Vitamin K: 45 mcg (55% of daily requirement)
Nutritional Benefit: The tagine is rich in protein and iron, promoting muscle and blood health. Peas contain fiber and vitamins that support immunity and digestion, while tomatoes add antioxidants beneficial for heart health.
Rice with Vermicelli
- Calories: 630 kcal
- Carbohydrates: 130 g
- Protein: 10 g
- Fat: 12 g
- Sodium: 200 mg
Vitamins:
- Vitamin B1: 0.3 mg (25% of daily requirement)
- Folic Acid: 50 mcg (12% of daily requirement)
Nutritional Benefit: Rice with vermicelli is a rich source of energy, providing the carbohydrates needed for daily activities. It also contains a fair amount of fiber, which helps improve digestion.
Vegetable Spring Rolls
- Calories: 350 kcal
- Carbohydrates: 45 g
- Protein: 8 g
- Fat: 12 g
- Sodium: 400 mg
Vitamins:
- Vitamin A: 3000 IU (60% of daily requirement)
- Vitamin C: 60 mg (80% of daily requirement)
Nutritional Benefit: Vegetable spring rolls are rich in vitamins, especially Vitamin A, which is important for eye health, and Vitamin C, which boosts immunity. They also provide fiber that supports digestive health.
Bird's Tongue Soup
- Calories: 320 kcal
- Carbohydrates: 50 g
- Protein: 12 g
- Fat: 10 g
- Sodium: 600 mg
Vitamins:
- Vitamin B6: 0.5 mg (40% of daily requirement)
- Iron: 2 mg (25% of daily requirement)
Nutritional Benefit: Bird's tongue soup is a light and energy-rich meal that helps warm the body and improve digestion. Its protein and iron content makes it beneficial for blood and muscle health.
Nutritional Values and Health Benefits of Each Ingredient
- Pea Tagine with Meat
- Meat (500 g):
- Calories: 1100 kcal
- Protein: 90 g
- Fat: 85 g
- Iron: 6 mg (75% of daily requirement)
- Benefit: Rich in protein and iron, promoting muscle health and maintaining healthy blood.
- Peas (2 cups):
- Calories: 230 kcal
- Carbohydrates: 40 g
- Fiber: 14 g
- Vitamin C: 50 mg (55% of daily requirement)
- Benefit: Boosts immunity and contains antioxidants that protect the body from diseases.
- Onion (1 chopped onion):
- Calories: 40 kcal
- Carbohydrates: 9 g
- Vitamin C: 5 mg (6% of daily requirement)
- Benefit: Anti-inflammatory and boosts immunity.
- Garlic (2 chopped cloves):
- Calories: 9 kcal
- Vitamin C: 2 mg (2% of daily requirement)
- Benefit: Antibacterial and antifungal, supports heart health.
- Tomatoes (2 chopped tomatoes):
- Calories: 40 kcal
- Vitamin C: 25 mg (30% of daily requirement)
- Lycopene: 6 mg
- Benefit: Improves heart health and reduces inflammation.
- Tomato Paste (1 tablespoon):
- Calories: 15 kcal
- Vitamin A: 150 IU
- Benefit: Rich in antioxidants, protects cells from damage.
- Meat Broth (2 cups):
- Calories: 80 kcal
- Calcium: 20 mg (2% of daily requirement)
- Benefit: Promotes bone health and adds rich flavor to food.
- Oil (2 tablespoons):
- Calories: 240 kcal
- Fat: 27 g
- Benefit: Provides healthy energy to the body, especially when using olive oil.
- Meat (500 g):
- Rice with Vermicelli
- Egyptian Rice (2 cups):
- Calories: 480 kcal
- Carbohydrates: 108 g
- Protein: 10 g
- Benefit: Excellent source of energy and easy to digest.
- Vermicelli (½ cup):
- Calories: 150 kcal
- Carbohydrates: 30 g
- Benefit: Adds texture and distinctive flavor to rice.
- Oil or Ghee (2 tablespoons):
- Calories: 240 kcal
- Fat: 27 g
- Benefit: Provides additional energy; healthy oils like olive oil are preferred.
- Water (3 cups):
- Calories: 0
- Benefit: Helps cook the rice to be soft and easy to eat.
- Egyptian Rice (2 cups):
- Vegetable Spring Rolls
- Spring Roll Wrappers (10 sheets):
- Calories: 200 kcal
- Carbohydrates: 40 g
- Benefit: Adds a crunchy texture to the dish.
- Carrot (1 grated carrot):
- Calories: 25 kcal
- Vitamin A: 8500 IU (170% of daily requirement)
- Benefit: Strengthens vision and promotes skin health.
- Cabbage (1 cup finely chopped):
- Calories: 22 kcal
- Vitamin C: 35 mg (45% of daily requirement)
- Benefit: Supports immunity and improves digestive health.
- Bell Peppers (½ cup thinly sliced):
- Calories: 20 kcal
- Vitamin C: 60 mg (80% of daily requirement)
- Benefit: Protects the body from oxidation and boosts immunity.
- Zucchini (½ cup grated):
- Calories: 10 kcal
- Fiber: 1 g
- Benefit: Helps improve digestion and provides essential nutrients.
- Soy Sauce (1 tablespoon):
- Calories: 10 kcal
- Sodium: 900 mg
- Benefit: Adds distinctive flavor to food, but should be used cautiously to avoid excess sodium.
- Ginger (1 teaspoon grated):
- Calories: 5 kcal
- Benefit: Helps improve digestion and reduce inflammation.
- Sesame Oil (1 teaspoon - optional):
- Calories: 40 kcal
- Fat: 4.5 g
- Benefit: Enhances flavor and supports heart health.
- Oil for frying (2 tablespoons):
- Calories: 240 kcal
- Benefit: Can be replaced with baking to reduce fat content.
- Spring Roll Wrappers (10 sheets):
- Bird's Tongue Soup
- Bird's Tongue Pasta (1 cup):
- Calories: 200 kcal
- Carbohydrates: 42 g
- Protein: 6 g
- Benefit: Provides quick and easy energy.
- Oil (1 tablespoon):
- Calories: 120 kcal
- Benefit: Helps improve the soup's texture and adds flavor.
- Onion (1 finely chopped onion):
- Calories: 40 kcal
- Benefit: Rich in antioxidants and supports immunity.
- Chicken or Meat Broth (4 cups):
- Calories: 80 kcal
- Benefit: Rich in collagen, supports joint and digestive health.
- Turmeric (½ teaspoon - optional):
- Calories: 5 kcal
- Benefit: Anti-inflammatory, helps improve digestive health.
- Bird's Tongue Pasta (1 cup):
Summary of Health Benefits
These dishes help provide balanced meals rich in proteins, carbohydrates, vitamins, and minerals. Their nutritional value can be improved by using healthy alternatives such as olive oil and reducing frying to prepare healthy and delicious meals.
