Iftari, it’s dates, water, fruits, and light snacks
Besides dates and sherbet, fruit salad, roasted chickpeas, aloo tikka, paneer-based snacks, dahi-vadas work just fine
As health consciousness grows, those fasting during the month of Ramzan have turned to lighter, more nutritious options, to break fast. They say they prefer to ease into food intake with easily digestible foods, and prioritise hydration.
The popular choices include dates and sherbet, with fruit salad, roasted chickpeas, aloo tikka, paneer-based snacks and dahi-vadas, also fighting for space on the table.
“Since the time of my grandfather, we have always broken our fast with light food and if we want, followed it with a heavier dinner after a small interval, a tradition which all of us still practise. I can never say no to a good plate of biryani but it is important to be aware of what should be eaten immediately after hours of fasting,” says Nashat Hayatullah, a Lucknow-based woman and a postgraduate from Tata Institute of Social Sciences, Mumbai.
“Iftar is the first meal we have after hours of fasting, so it is essential to focus on what we consume and how our body reacts to it. My family and I have always preferred to have a light Iftar, which would be followed by a light or heavy dinner, as the case maybe - after an hour or two,” she said.
“Unlike the common perception that non-vegetarian ware is a must at Iftar, it is more about what suits our health and what we can consume.”
Samina Bano, an RTE activist says, “There’s a common misconception that fasting Muslims break their fast with lavish, meat-heavy meals. The reality is quite the opposite! When you’ve been hungry and thirsty all day, your body craves simplicity. My Iftars are always vegetarian—I don’t remember a single one with non-vegetarian ware. Ramzan isn’t about feasting—it’s about fasting, self-discipline, and balance. And trust me, by the time you finish hydrating, the thought of a heavy meal just makes you sleepy.”
Lucknow siblings Syed Ahmad Sabaat and Faara Nadeem, pursuing graduation degrees at the University of Sydney say, “Dishes like dahi-vadas, fruit chaat, poha, citrus fruits, crispy pakoras, onion bhajis, cooling dahi-vadas, aloo tikki etc are not only delicious but also simple to make with ingredients we can easily access. As international students, these fibre-rich meals keep us refreshed and energised without overwhelming the stomach.”
A second year media and public affairs student, Fatima Meerza adds, “While there is a growing inclination towards lighter, plant-based choices, it would be wrong to say that the traditional Iftar table can ever feel complete without at least some non-vegetarian delicacies. These dishes carry a deep nostalgic significance evoking cherished family traditions, childhood memories, and the warmth of shared meals that define the spirit of Ramzan.”
Businessman Hammad Rasheed and his wife, Shagufta Parveen, said, “After a long fast, we prefer to ease into our meals—not dive straight into a feast. Of course, we can enjoy non-veg later at dinner, but it is advisable to go through the process slowly and not jump straight into heavy food.”
Mishkaat, a dentist said, “When one thinks of Iftari, the image that pops up is of a heavy-laden table with fruits, pakoras, chana and Rooh Afza. At our home, Iftar and dinner gets clubbed together, and although we haven’t consciously tried making an all-vegetarian Iftar, but we do opt for vegetarian items too like puri sabzi, aloo or dal paratha, choley Bhatura or good old rice and dal for mains.
Vineet Kumar Gupta, proprietor of 200-year-old, Madhurima restaurant in Aminabad that only caters pure vegetarian food items says, “Roza is, in essence, a practice of self-control and a way to understand the pain of others’ hunger. We take great care of our Muslim brothers and sisters who visit our outlet at Iftar time.”
In Ramzan, food is not the primary focus; rather, worship and discipline take precedence. The goal is to use time wisely and spend as much of it as possible in prayer and reflection, says Shehnaz Sidrat, an elderly woman.
