10 Practical Iftar Menus, Suitable for Healthy Menu for Boarding Students

Kapanlagi.com - The holy month of Ramadan is indeed a blessed month and eagerly awaited by all Muslims around the world. When talking about the month of Ramadan, iftar and suhoor will become the prima donna. There are many foods that will be served as iftar menus. In fact, many KLovers want to try new dishes to consume during iftar.

Not only during suhoor, but many also choose practical iftar menus. Yup! Not having much time to cook or living in a boarding house, some people choose to eat with practical iftar menus. And of course, not all practical things are unhealthy, KLovers. There are many practical foods that are healthy and suitable to be served as iftar menus.

So, what are these iftar menus? As quoted from brilio.net, here are 10 practical and healthy iftar menus. Let's check them out KLovers.

1. Capcay

Illustration (credit: Freepik)

The first iftar menu is capcay. Yup! For those of you who are lazy to cook various types of menus, you can cook this capcay. Because capcay contains various types of vegetables, eggs, and seafood. Here's how to make capcay as a practical iftar menu:

Ingredients:

- 100 grams of cauliflower

- 150 grams of broccoli

- 5 pieces of young corn, cut diagonally

- 50 grams of carrots

- 20 peeled shrimp

- 3 cloves of garlic, finely chopped

- 2 cloves of shallots, sliced

- Maizena solution as needed

- 200 ml of water

- 3 tablespoons of oil for sautéing

Seasoning:

- Salt to taste

- 1 and a half teaspoons of Totole mushroom broth

- Half a teaspoon of pepper

Cooking instructions:

1. Sauté garlic and shallots until golden yellow.

2. Add shrimp and carrots, sauté for a few moments. Then add broccoli and cauliflower, sauté until well mixed.

3. Add young corn. Stir again. Add water.

4. Cook until boiling over medium heat, add seasoning.

5. Do a taste test, finally add the maizena solution little by little until it thickens to the desired consistency.

6. Turn off the heat, remove and serve the capcay while it is still warm.

2. Fried Vermicelli

Illustration (credit: Freepik)

Want a spicy and stir-fried dish? You can make fried vermicelli as a practical menu choice for breaking the fast. Besides being healthy, of course, this breaking the fast menu is practical. Here's how to make fried vermicelli:

Ingredients:

- 1 pack of vermicelli

- 150 grams of chicken fillet

- 2 eggs, beaten

- 1 carrot, julienned

- 2 red curly chilies, sliced

- 15 pieces of string beans, diagonally sliced

- 4 cloves of garlic, chopped

- 2 shallots, chopped

- Sweet soy sauce, to taste

- 1 tablespoon of sesame oil

- Salt and pepper, to taste

- A little water

- 2 tablespoons of fish sauce

Cooking instructions:

1. Soak the vermicelli until soft, drain and add sweet soy sauce, sesame oil, and fish sauce, mix well, set aside.

2. Sauté the shallots and garlic until fragrant, then add the chicken and stir until the color changes, also add the eggs and let it sit for a moment while stirring.

3. Add the red chilies, string beans, and carrots, stir-fry, pour a little water, add salt, pepper, and mushroom broth, stir well, let it sit for a few moments, then add the vermicelli, continue stirring until all the seasonings are well mixed, taste test, remove from heat and serve.

3. Sweet Spicy Soy Sauce Chicken

Illustration (credit: Freepik)

Who says it's difficult to make sweet spicy soy sauce chicken? In fact, this method is very easy, KLovers. Of course, this sweet spicy soy sauce chicken can be one of your favorite iftar menus. Here's how to make sweet spicy soy sauce chicken:

Ingredients:

- 300 grams of chicken, cut into pieces

- 2 cloves of garlic

- 1 slice of ginger

- 200 ml of water

- 5 bird's eye chilies

- 2 shallots

- Sufficient amount of ground pepper

- 2 tablespoons of sweet soy sauce

- Sufficient amount of cooking oil

- 1 teaspoon of granulated sugar

- Sufficient amount of salt

Cooking instructions:

1. Fry the chicken until half cooked, then drain.

2. Stir-fry the shallots and garlic, add the bruised ginger and sliced chilies until fragrant.

3. Add salt and ground pepper, then pour in the water.

4. Once it boils, add the chicken. Add the sweet soy sauce and granulated sugar as desired.

5. Cook until the chicken is fully cooked and the sauce has reduced by half.

4. Chicken Soup

Illustration (credit: Freepik)

Do you like soup with a fresh taste? Yup! Chicken soup can be one of the suitable iftar menus. Especially to warm the stomach after a day of fasting. Here's how to make chicken soup as a practical iftar menu:

Ingredients:

- 1 head of broccoli

- 1 stalk of celery

- 3 carrots

- 1/2 medium-sized cabbage

- 1 head of cauliflower

- Sufficient amount of water for boiling

- 8 pieces of green beans

- 1 stalk of scallion

- Sufficient amount of cooking oil

Ground spices:

- Sufficient amount of pepper

- 5 cloves of garlic

- 4 cloves of shallot

- Sufficient amount of salt

Cooking instructions:

1. Cut and slice all the vegetables according to taste.

2. Sauté shallots, garlic, salt, and pepper until fragrant.

3. Boil water in a pot, add the sautéed spices. Add the vegetables starting from carrots, green beans, cauliflower, broccoli, and cabbage.

4. Add salt to taste.

5. Add scallions and celery before removing the soup from heat.

5. Pindang Fish

Illustration (credit: Freepik)

Not only chicken soup, you can also make pindang fish as one of the iftar menus with friends. This pindang fish also has a fresh taste and can warm your stomach after fasting all day. Here's how to make pindang fish easily:

Ingredients:

- 2 large gourami fish

- 1 lime

- 2 bunches of basil, pluck the leaves

- 2 stalks of lemongrass, bruised

- 2 bay leaves

- 5 kaffir lime leaves

- 2 red tomatoes, roughly chopped

- 2 cm galangal, bruised

- 3 cm turmeric, roasted and bruised

- 3 cm ginger, roasted and bruised

- 5 curly red chili peppers, diagonally sliced

- 10 whole bird's eye chili peppers

- 3 starfruit, cut in half

- 7 shallots, thinly sliced

- 4 cloves of garlic, crushed, finely chopped

- 1 liter of water

- 1 tablespoon of fried garlic for garnish

Instructions:

1. Clean the fish from dirt and scales, cut into pieces and wash thoroughly, coat with lime juice, let it sit for 15 minutes in the refrigerator, wash again until clean, then drain.

2. Sauté the two types of onions until fragrant, add lemongrass, bay leaves, kaffir lime leaves, turmeric, ginger, and galangal, mix well, pour in water and let it boil.

3. After boiling, add the fish and whole bird's eye chili peppers, season with salt and sugar, mix well, add starfruit, cook until done.

4. Just before serving, add sliced tomatoes and basil leaves, sprinkle with fried garlic.

5. Serve.

6. Spicy Squid with Stink Beans

Illustration (credit: Freepik)

Then another practical iftar menu is spicy squid with stink beans. For those of you who love seafood and spicy food, this iftar menu will be suitable. Here's how to make the spicy squid with stink beans:

Ingredients:

- 1/4 kg small squid, clean and cut into pieces

- 2 stalks of stink beans

- 2 leaves of kaffir lime, remove the bones, tear into pieces

- Cooking oil

Seasoning:

- 15 pcs shallots

- 10 cloves of garlic

- 7 red curly chilies

- 10 red bird's eye chilies

- 7 green bird's eye chilies

- 1 large-sized tomato

- Salt to taste

- Granulated sugar to taste

Cooking instructions:

1. Grind the red curly chilies, 3 cloves of garlic, and a little salt.

2. Cut the shallots, garlic, bird's eye chilies, and dice the tomato.

3. Sauté the ground chilies, then add the shallots, garlic, and kaffir lime leaves. Sauté until wilted, then add all the chilies, tomato, and stink beans.

4. Once fragrant, add the squid, then add granulated sugar and salt while adjusting the taste.

5. When the squid changes color, remove from heat and ready to serve.

7. Egg Soup

Illustration (credit: Freepik)

Don't want to eat rice? And want to eat something warm? Egg soup can be the solution. Besides being healthy and filling, it is also easy to make. Here are some ways and recipes for egg soup as a practical iftar menu:

Ingredients:

- 2 eggs

- 1 stalk of green onions, thinly sliced

- 2 cloves of garlic, chopped

- 1 tomato, diced

- Salt, broth, and pepper to taste

Cooking method:

1. Sauté garlic and green onions until fragrant, add tomatoes and sauté until cooked. Then pour enough water.

2. Beat the eggs, pour into the boiling broth. Let it cook for 1 minute until slightly cooked, stir well.

3. Add salt, broth, and pepper to taste.

8. Stir-fried Broccoli

Illustration (credit: Freepik)

The next iftar menu is broccoli stir-fry. Here's how to make and the ingredients for the broccoli stir-fry:

Ingredients:

- 1 head of broccoli, cut into pieces

- 1/2 carrot, cut into pieces

- 5 meatballs, cut into pieces

Spice paste:

- 3 cloves of garlic

- 3 bird's eye chilies

- salt and seasoning to taste

- 1 tablespoon oyster sauce

- cooking oil

- enough water

Instructions:

1. Sauté the spice paste until fragrant, then add the carrot and stir.

2. Then add the fish balls and broccoli.

3. Add a little water, cook until the broccoli is half cooked.

9. Stir-Fried Tofu with Oyster Sauce

Illustration (credit: Freepik)

You don't need meat for stir-fried oyster sauce, KLovers, you can also use tofu. Here are the ingredients and how to make stir-fried tofu with oyster sauce as an iftar menu:

Ingredients:

- 1 box of tofu (cleaned, diced)

- 1/2 onion, thinly sliced

- 1/2 teaspoon chili powder

- Ground black pepper, to taste

- Cooking oil, enough for frying and stir-frying tofu

- 2 cloves of garlic, finely chopped

- 2 shallots, finely chopped

- 1 teaspoon oyster sauce

- Salt, to taste

- Sweet soy sauce, to taste

- 1 stalk of green onion, finely chopped

Instructions:

- Fry the tofu until half cooked. Drain and set aside.

- Heat a little oil, sauté the garlic, shallots, and onion until fragrant.

- Add the chili powder, stir well. Sauté until wilted.

- Add the tofu and stir well.

- Add salt, ground black pepper, oyster sauce, and sweet soy sauce to taste. Mix all the ingredients well.

- Pour a little water, cook until the water reduces significantly. Add the green onion, stir well.

10. Yellow Soup Soto

Illustration (credit: Freepik)

And the last iftar menu is soto kuah kuning. For those of you who want to make soto by yourself, this recipe is suitable. Here's how to make soto kuah kuning for a practical iftar menu:

Ingredients:

- 1/2 kilogram of chicken

- 1.5 liters of clean water

- Bay leaves

- 2 stalks of lemongrass

- 1 piece of galangal

- Enough cooking oil

- Enough salt

- Enough sugar

- Enough seasoning

- 8 shallots

- 6 cloves of garlic

- 1 piece of turmeric

- 1 piece of ginger

- 3 candlenuts

- Enough pepper

- 2 bunches of soun noodles (soaked in hot water and drained)

- 1/2 cabbage (thinly sliced)

- 1 pack of bean sprouts (rinsed with hot water and drained)

- 1 stalk of scallion

- Enough red crackers

- Peanut sauce/chili paste

- Enough soy sauce

- 2 bay leaves

- 1 piece of crushed galangal

How to make:

1. Boil the chicken together with lemongrass, bay leaves, and galangal. Wait until it boils.

2. Grind the ingredients for the spice paste and sauté with oil until fragrant.

3. Once the chicken broth is boiling, add the sautéed spice paste and stir until well combined.

4. Next, add salt, sugar, and seasoning (as needed). Taste it to see if it's already good or not.

5. Check if the chicken is cooked. If it is, remove it to be fried.

6. If it's already fried, shred it and prepare it in a bowl along with complementary ingredients such as crackers or bean sprouts, then pour soto broth on top.

7. Add soy sauce and chili sauce according to your preference, and your homemade chicken soto is ready to be served.

Those are 10 unique and practical iftar menus, even suitable as a healthy menu for you college students. Hopefully, the iftar menus above can be a reference for your healthy menus in this Ramadan month.

(kpl/dhm)