Brenda Khan
Arab cuisine varies across the Arabic-speaking region, with influences from climate, cultivation, commerce, and culture. In general, it is rich in flavour and uses a variety of spices, meats, and grains. However, the dietary habits of Arabic-speaking countries are transitioning towards Westernized diets, leading to a dual burden of undernutrition and increasing rates of overweight and obesity. This transition, coupled with limited consumption of whole grains, has resulted in high rates of diet-related deaths in some Arab countries.
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Arab diet and health
Arab cuisine is known for its unique foods and spices, with specific regional variations. The Arab world consists of the Maghreb in the west and the Mashriq in the east, and the culinary traditions of these regions have been influenced by centuries-old trading practices, climate, and cultivation. While there are many similarities across the Arab world, each region also has its own distinct traditions.
Meat, especially lamb and chicken, features prominently in Arab cuisine, with beef and goat being the next most commonly consumed meats. In coastal areas, fish is also widely eaten, and some Christian Arabs consume pork. In Egypt, for example, the diet in coastal areas relies heavily on fish, while in more rural areas, duck, geese, chicken, and river fish are the primary sources of animal protein. Despite the high consumption of meat, Egyptian cuisine also includes many vegetarian dishes, such as ful medames, ta'miya (also known as falafel), and kushari.
Arab cuisine is also characterised by the use of various spices, including ginger, turmeric, cinnamon, cumin, caraway, thyme, cloves, and asafetida. These spices not only enhance the flavour of dishes but can also provide health benefits when used in appropriate quantities. For instance, ginger, turmeric, cinnamon, and cumin can aid the body's metabolic process and help with issues like inflammation and constipation.
In recent times, there has been a growing trend of Westernised diets and a decline in physical activity in the Arab world, leading to an increase in overweight and obesity rates. The Middle East, in particular, has been noted for its low intake of whole grains and excessive sodium consumption, contributing to high rates of diet-related deaths and diseases such as cardiovascular disease, cancer, and diabetes. To address these issues, health organisations have emphasised the importance of increasing physical activity and promoting healthy dietary guidelines that are culturally congruent and take into account the unique food practices of the region.
Despite the challenges posed by Westernised diets and declining physical activity, there are still many healthy options within Arab cuisine. Hummus, a bean-based dip found throughout the Gulf region, is a nutritious and versatile food that can be used as a dressing or a dip. Falafel, made from fluffy chickpea fritters, is another protein-rich and fibre-filled option, especially when baked or air-fried instead of deep-fried. Arabic barbeque kebabs, made with minced meat marinated in spices and grilled over charcoal, are also a delicious and low-calorie option, especially when paired with vegetables or brown rice.
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Traditional Arabic drinks
Arab cuisine is heavily influenced by the region's trading history, climate, and cultivation. The diet varies across the different countries, with each having its own unique culture and traditions. However, there are some traditional Arabic drinks that are shared and loved across multiple countries.
Arabian Coffee, or Gahwa, is one of the most famous beverages in the Arab world. It has been a part of Arab hospitality for centuries and is often served to guests as a warm welcome. The rich flavor and aroma of Arabica coffee, skillfully served with dates or Arabic sweets, have been celebrated in Arabic poetry and verses.
Jallab, a beverage made with rose water, grape molasses, dates, and raisins, is another popular drink in the UAE and other Middle Eastern countries, especially during Ramadan. Additional ingredients like ice, pine nuts, and almond slices can be added to suit individual preferences.
Karak Tea, Sahlab, and Date Milk are also commonly enjoyed in multiple Arab countries. Sahlab, in particular, can be served as a decorated dish with pistachios or as a hot drink with vanilla, raisins, and various nuts.
In addition to these shared drinks, each country in the Arab world has its own unique beverage culture. For example, Golden Milk, or turmeric milk, has become increasingly popular in Egypt and the Arabian Gulf due to its health benefits, while Iraq is known for its variety of spice, pickle, and amba offerings that accompany meals.
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Meat and fish
In the coastal areas of Egypt, the diet relies heavily on fish. Fish is also eaten in other coastal areas, including the Mediterranean Sea and Atlantic Ocean and Red Sea. Fish is cooked in a variety of ways, including grilled, fried, or stewed. For example, in traditional preparation, fish or shrimp is cooked in tomato sauce and Gulf spices and served as a curry with rice or flatbread. Fish is also used in numerous other dishes, such as "kabsah", a Saudi Arabian and Gulf States dish that includes rice with either meat or seafood.
In addition to the types of meat and fish consumed, the way in which they are prepared and served can vary. For example, in Qatari cuisine, meat is often marinated in spices, wrapped in banana or palm leaves, and slowly cooked in an underground sand oven for one to two days. This dish, known as "Shuwa", is typically prepared for special occasions and is a communal event.
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Bread
One of the most well-known types of Middle Eastern bread is pita bread. Pita is a flatbread made from flour, water, and yeast. It is versatile and can be used for sandwiches or dipped in hummus. Pitas can be small, perhaps wallet-sized, or large and thin, the size of a dinner plate or bigger.
Another type of flatbread is Lavash bread, a thin, unleavened bread that is popular in Armenia, Turkey, and Iran. It is often served with meze (small dishes of appetizers or snacks) or used to make wraps and sandwiches. Barbari bread is a traditional Iranian bread similar to focaccia, with a chewy texture and a slightly sweet taste. It is made with flour, yeast, salt, and water.
Markouk bread is a thin, unleavened bread that is commonly eaten in Syria and Lebanon, also typically served with meze or used as a wrap for sandwiches. Saj bread is a flatbread cooked on a griddle called a saj. Msemmen is a multi-layered flatbread found in Algeria and across North Africa. It is also known as maarek or rghaif.
In addition to these flatbreads, there are also a variety of other shapes and sizes of bread in the Arab world, including small rolls, large boules, long loaves, circles, and rectangles, some flecked with seeds or pocked with broken bubbles and singed edges.
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Spices
Some of the most commonly used spices in Arabic cooking include cardamom, cinnamon, black pepper, cumin, cloves, nutmeg, and coriander. Cardamom, native to Southern India and Sri Lanka, is one of the oldest and most expensive spices in the world. It is used in Arabic and Turkish coffee and to season stews and rice recipes, such as the Saudi dish, saleeg. Cinnamon is another popular spice, used in both sweet and savoury dishes. It is a key ingredient in the spice blend baharat, which also includes nutmeg, coriander, paprika, black pepper, cumin, and cloves. This blend is widely used throughout the Middle East and the Arabian Peninsula.
Other spice blends unique to Arabic cuisine include kammon hoot, ras el hanout, and za'atar, which is made with dried herbs such as marjoram, thyme, and oregano, blended with roasted sesame seeds and spices like cumin, caraway seed, and coriander. These blends are considered the basis of many Arabic dishes, with each region having its own unique variations.
In addition to the commonly used spices, Arabic cuisine also features more intense spices such as mace, allspice, fenugreek, turmeric, ginger, and anise seed. These spices are commonly used in North African Arabic cuisine and add a unique flavour profile to the dishes.
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Frequently asked questions
Arab cuisine uses a variety of unique foods and spices. Meat, especially lamb and chicken, is the most commonly used protein, followed by beef and goat. Fish is also consumed, especially in coastal areas. Arabic cooking also includes a variety of vegetarian dishes, such as hummus, and salads like fattoush.
Traditional Arabic drinks include shineena (or laban), karakaden, Naqe'e Al Zabib, Irq Soos, and Tamr Hindi. During the 20th century, carbonated soda and fruit-based drinks also became popular.
Common spices used in Arab cuisine include ginger, turmeric, cinnamon, cumin, caraway, thyme, cloves, and asafetida.
Arabic cuisine offers many healthy options, such as hummus with vegetables, air-fried falafel, and fish stew. Lean meats, such as grilled kebabs, are also a healthy option when served with a side of vegetables.
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