Top 18 Fruits and Vegetables for Traditional Emirati Dishes

Emirati cuisine is a rich tapestry of flavors, deeply rooted in the traditions and culture of the United Arab Emirates. It emphasizes the use of fresh, locally sourced ingredients to create dishes that are both nutritious and delicious. At Fresh Leaf UAE, we are dedicated to providing the highest quality fruits and vegetables to bring authentic Emirati flavors to your kitchen. In this blog, we’ll explore the top 20 fruits and vegetables essential for traditional Emirati dishes, their importance in Emirati culture, their health benefits, and how you can get them fresh from Fresh Leaf UAE.

1. Dates

Dates are a staple in Emirati culture, often served during Ramadan to break the fast. They are used in a variety of sweet and savory dishes. Health Benefits: High in fiber, potassium, and antioxidants. Availability: Fresh and premium quality dates are available at Fresh Leaf UAE.

2. Tomatoes طماطم

Essential in dishes like “Salona” and “Machboos”. Health Benefits: Rich in vitamins C and K, and lycopene. Availability: Fresh tomatoes available at Fresh Leaf UAE.

3. Eggplant (Brinjal) باذنجان

Used in “Makbous” and “Mutabbal”. Health Benefits: High in fiber, vitamins B1 and B6, and antioxidants. Availability: Fresh and organic eggplants at Fresh Leaf UAE.

4. Zucchini كوسة

Integral to “Thareed” and “Marak”. Health Benefits: Low in calories, high in vitamin C and manganese. Availability: Fresh zucchini available at Fresh Leaf UAE.

5. Spinach سبانخ

Used in salads and cooked dishes. Health Benefits: High in iron, calcium, and vitamins A and C. Availability: Fresh spinach at Fresh Leaf UAE.

6. Lemons ليمون

Adds flavor to many dishes. Health Benefits: High in vitamin C and antioxidants. Availability: Fresh lemons available at Fresh Leaf UAE.

7. Parsley بَقدونس

Common in “Tabbouleh” and as a garnish. Health Benefits: Rich in vitamins A, C, and K. Availability: Fresh parsley at Fresh Leaf UAE.

8. Cucumber خيار

Used in “Fattoush”. Health Benefits: Hydrating and rich in vitamins K and B. Availability: Fresh cucumbers at Fresh Leaf UAE.

9. Carrots جزر

Integral in stews and soups. Health Benefits: High in beta-carotene, fiber, and vitamin K. Availability: Fresh carrots available at Fresh Leaf UAE.

10. Onions بصل

Foundational in almost every dish. Health Benefits: Rich in antioxidants and vitamin C. Availability: Fresh onions at Fresh Leaf UAE.

11. Garlic ثوم

Adds depth of flavor to many dishes. Health Benefits: Contains allicin, which has medicinal properties. Availability: Fresh garlic available at Fresh Leaf UAE.

12. Bell Peppers الفلفل

Used in various stews and salads. Health Benefits: High in vitamins A, C, and E.  Availability: Fresh bell peppers at Fresh Leaf UAE.

13. Mint نعناع

Used in drinks and as a garnish. Health Benefits: Good for digestion and rich in antioxidants. Availability: Fresh mint at Fresh Leaf UAE.

14. Potatoes بطاطا

Used in “Thareed” and “Salona”. Health Benefits: High in potassium and vitamin C.  Availability: Fresh potatoes available at Fresh Leaf UAE.

15. Coriander كسبرة

Commonly used in cooking and garnishing. Health Benefits: Rich in vitamins A, C, and K. Availability: Fresh coriander at Fresh Leaf UAE.

16. Pomegranate رمان

Used in salads and garnishing. Health Benefits: High in antioxidants and vitamins C and K.  Availability: Fresh pomegranates at Fresh Leaf UAE.

17. Pumpkin يقطين

Used in soups and stews. Health Benefits: Rich in vitamins A and C, and fiber. Availability: Fresh pumpkins available at Fresh Leaf UAE.

18. Green Beans فاصوليا خضراء

Used in stews and side dishes. Health Benefits: High in vitamins K, C, and fiber. Availability: Fresh green beans at Fresh Leaf UAE.

Traditional Emirati Recipes

Recipe 1: Chicken Machboos

Ingredients:

• 1 whole chicken, cut into pieces
• 2 cups basmati rice
• 2 onions, finely chopped
• 3 tomatoes, chopped
• 1 green bell pepper, chopped
• 4 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 lemon
• Fresh parsley and coriander
• Spices: turmeric, cumin, coriander, cinnamon, black lime
• Salt and pepper to taste
• Fresh Leaf UAE produce: tomatoes, bell peppers, onions, garlic, parsley, coriander

Instructions:

1. Sauté onions, garlic, and ginger until fragrant.
2. Add chicken pieces and brown.
3. Add tomatoes, bell peppers, and spices.
4. Pour in water and bring to a boil. Add rice.
5. Simmer until rice is cooked and liquid is absorbed.
6. Garnish with parsley, coriander, and a squeeze of lemon.

Recipe 2: Thareed

Ingredients:

• 500g lamb or chicken
• 2 onions, chopped
• 3 tomatoes, chopped
• 2 carrots, chopped
• 1 zucchini, chopped
• 1 eggplant, chopped
• 2 potatoes, chopped
• Fresh parsley and coriander
• Spices: cumin, coriander, cinnamon
• Salt and pepper to taste
• Fresh Leaf UAE produce: tomatoes, carrots, zucchini, eggplant, potatoes, onions, parsley, coriander

Instructions:

1. Sauté onions until golden.
2. Add meat and brown.
3. Add tomatoes, carrots, zucchini, eggplant, and potatoes.
4. Add spices and water to cover.
5. Simmer until meat and vegetables are tender.
6. Serve over bread and garnish with parsley and coriander.

Using fresh, locally-sourced ingredients is key to creating authentic Emirati dishes. At Fresh Leaf UAE, we offer a wide variety of high-quality fruits and vegetables to meet all your culinary needs. Visit us today to purchase the freshest produce for your next Emirati meal and bring the true flavors of the UAE to your table.

By choosing Fresh Leaf UAE, you’re not only ensuring the best quality ingredients but also supporting local agriculture and sustainability. Whether you’re a local resident or an expatriate eager to explore Emirati cuisine, Fresh Leaf UAE is your go-to source for fresh fruits and vegetables.