Mediterranean Recipes
Mediterranean cuisine delights us with fresh ingredients and straightforward presentation, all wrapped up with a sunny disposition fitting from the climate it comes from. But recent years has also seen a global surge in its popularity for another reason—it’s extremely heart-healthy.
What defines this food? Simplicity and health. And thanks to the region’s weather, it’s all created using some of the best produce imaginable.
You’ll find fresh-off-the-vine fruits and straight-out-of-the-garden vegetables. These are given weight with whole grains, legumes, and lean proteins (especially fish). Peppery olive oil congeals everything together while adding delectable mouthfeel.
What Are Common Mediterranean Foods?
- Hummus: This is a dip made out of blended chickpeas, tahini, olive oil, lemon, and garlic. A simple recipe, it can be augmented with any number of additions—but the basic hummus provides the perfect, creamy base.
- Falafel: Deep-fried balls of chickpeas or fava beans have become a favorite vegetarian stand-in for any number of dishes. Their rich flavor and heartiness make them a great centerpiece.
- Tabbouleh: Mint, parsley, tomatoes, and lemon juice brighten up bulgur wheat in a salad that marries body with flavor.
- Tzatziki: A dip based on Greek yogurt and cucumber, tzatziki makes for a perfect lightening sauce for grilled meat or pita bread.
- Dolma: These grape leaf wraps feature rice, herbs and (rarely) meat. Convenient and delicious.
Favorite Mediterranean Ingredients
- Olive Oil: This is the signature fat of Mediterranean cooking. While they range from mild to very flavorful, they are ever present.
- Feta Cheese: This is the main cheese you’ll find crumbled over dishes in the Mediterranean. The tangy and salty flavor never sits in the background.
- Capers and Olives: Both of these add briny pops of flavor to salads and pastas. Preserved in vinegar, they also bring with them acidity—which helps bring forward big tastes.
- Herbs: The Mediterranean prefers basil, oregano, rosemary, and mint. These add flavor, but they can also be expressed in a number of ways depending on how they are processed and when they are added to the dish.
The Mediterranean Food Culture
Chefs in the region rarely add ingredients that don’t bring a lot of flavor on their own. That allows them to focus on the ingredients themselves, producing simple meals that don’t require a lot of processing to be delicious. That ethos leads to a sense of freshness in the cuisine. Rather than being weighed down, even relatively hearty Mediterranean meals include bright, tangy notes.
That the Mediterranean diet ends up supporting heart health should be no surprise. Rather than relying on processing, this tradition relies on quality.
