9 Simple Mediterranean Recipes to Try at Home

Mediterranean food encompasses a wide range of dishes from the Mediterranean region, spanning southern Europe, northern Africa, and parts of the Middle East.

• Foundational ingredients: The foundational ingredients of Mediterranean food are olives, wheat, and grapes—cooks use this trio in some of the widely used staples in the cuisine, such as pita bread, flatbread, orzo, farro, olive oil, bulgur, and wine.
• Dynamic flavors: Mediterranean flavors are rich and dynamic. For example, Greek cuisine features citrusy, tangy flavors from ingredients like dill, lemon, basil, and Greek yogurt. Moroccan dishes incorporate bold ingredients to create a flavor that can either be sweet or savory with spices like cinnamon, cumin, saffron, and turmeric.
• Staple produce: The tomato is a primary ingredient in Mediterranean cooking and highlights staple dishes like Caprese salads and tabbouleh salads. Home cooks used the potato as a staple ingredient for different meals in northern Europe, while southern European cooks adopted the tomato as a main ingredient.
• Whole foods: The Mediterranean diet grew out of the healthy ingredients associated with the region’s cuisine. Whole grains, fresh herbs, healthy fats, fruits, and veggies are a part of various Mediterranean dishes and alternative proteins, such as hummus, falafel, lentils, and other legumes. Olive oil, the main fat selection in Mediterranean cooking, is a healthy alternative to other types of commonly used oils like vegetable oil, canola oil, and sesame oil.

Consider adding these dishes to your next round of meal plans:

1. 1. Chickpea salad: A vegan, gluten-free meal, this Mediterranean chickpea salad contains protein from the garbanzo beans. To make this chickpea salad recipe, mix chickpeas, cucumbers, cherry tomatoes, Kalamata olives, and red onions in a medium bowl with a generous drizzle of fresh lemon juice and olive oil and a sprinkle of chopped parsley, oregano, mint, or cilantro. You can enjoy this salad as a main dish or serve it as a side dish alongside grilled chicken breasts.
2. 2. Falafel: Falafel is a deep-fried ball made from a mixture of ground chickpeas or fava beans, onions, garlic, and spices like cumin, coriander, and cardamom. Falafel is one of the most popular street foods in the Middle East, where vendors sell it on street corners. You can serve falafel in a pita pocket with a mound of cucumbers, tomatoes, pickled vegetables, and tahini or hot sauce.
3. 3. Greek salad: Greek salad is a zesty combination of crisp, cool lettuce with tomatoes, olives, and salty, tangy feta cheese that can work as a side dish or an appetizer. This Greek salad recipe is simple and customizable: Swap in different lettuces, add crunchy chickpeas, or mix in different sauces, like tahini. For a creamy, yogurt sauce, try tzatziki.
4. 4. Grilled lamb: With the classic Mediterranean flavors of fresh lemon, olive oil, and garlic, this grilled lamb chop recipe is a great choice for a weeknight dinner at home or an outdoor dinner party. Pair this flavorful grilled lamb entrée with various side dishes: roasted sweet potatoes, grilled zucchini, green beans, artichoke hearts, Greek salad, or Moroccan couscous.
5. 5. Grilled shrimp: Grilling shrimp heightens the marinade flavors and gives the final dish a nice char finish that lingers on the palette. This Mediterranean-style grilled shrimp recipe combines garlic, oregano, paprika, capers, fresh lemon juice, and olive oil to create a tangy and refreshing vinaigrette you can glaze over your shrimp before grilling. You can also grill your shrimp on skewers with red bell peppers.
6. 6. Hummus: Hummus is a flavorful spread consisting of chickpeas, tahini (sesame paste), olive oil, lemon juice, and garlic blended into a smooth purée. Chef Yotam Ottolenghi’s hummus recipe features two types of tahini (tahini paste and tahini sauce), confit garlic, and a garnish of whole cooked chickpeas tossed in a garlic and fresh parsley dressing.
7. 7. Marinated feta: Feta is a versatile, tangy Greek cheese incorporated into many Mediterranean dishes. With a crumbly texture and tangy flavor, you’ll often find feta in different Greek-style salads or couscous side dishes, though you can enjoy it on its own as a snack. Chef Yotam Ottolenghi’s smoky marinated feta recipe is a flavor bomb made by letting feta sit in an oil bath infused with garlic, lemon, bay leaves, and charred chili flakes. The final product is an intense smoky flavor that the feta absorbs. You can also use this smoky feta recipe to make homemade shakshuka.
8. 8. Pesto sauce: Originally from Italy, pesto sauce combines fresh basil, pine nuts, garlic, olive oil, and Parmesan to create a thick, green sauce. You can mix this garlicky pesto sauce recipe into a pasta dish or use it as a marinade for Mediterranean chicken. For a nut-free pesto sauce with a short prep time, try Chef Massimo Bottura’s mint-basil pesto sauce recipe.
9. 9. Spaghetti aglio e olio: Aglio e olio—Italian for “garlic and oil”—is a staple sauce in Mediterranean cooking. This dish consists of spaghetti tossed in a sauce of olive oil, garlic, Parmesan, and parsley. Try Chef Keller’s spaghetti aglio e olio recipe for a twist on this Mediterranean dish. You can also serve this classic pasta dish with meatballs, fresh vegetables, or an arugula salad.

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