Top 5 Mediterranean Recipes and How to Make them

Last updated on May 17th, 2023 at 08:41 pm

10 minutes read.  

The Mediterranean diet is primarily a plant-centered diet, rich in plant-based sources of fat, with contributions from fish, poultry, and a limited amount of dairy.

For years now, the Mediterranean way of life has been looked to for its health benefits.

Diets rich in fruits, vegetables, fish, and healthy fats and low in processed foods are good for us — particularly for our hearts.

Following an eating plan as they do in countries such as Greece, Italy, Crete, and some parts of the Middle East has been shown to reduce the risk of heart disease.

It’s also associated with a reduced risk of cancer, Parkinson’s disease, Alzheimer’s disease, and other chronic inflammatory diseases.

The American Diabetes Association (ADA) also recommends a diet for diabetes management.

What’s the Mediterranean Diet?

The Mediterranean diet draws upon the culinary practices of southern Europe, North Africa, and the Mediterranean Middle East.

This eating plan consists primarily of foods available geographically in those regions prior to globalization. The eating pattern originally included locally grown and seasonal fresh foods.

The modern Mediterranean eating pattern includes the following food groups.

A high intake of:

  • legumes
  • fruit
  • nuts
  • whole-grains
  • olive oil
  • herbs and spices to replace salt
  • vegetables

A low-to-moderate intake of:

  • fish
  • dairy products
  • red wine, often with meals

A low intake of:

  • saturated fat
  • meat
  • sweets
  • poultry
  • processed foods

Healthy fats, like olive oil, and palm oil should be used in place of others, like butter and vegetable oil. And red wine can even be enjoyed in moderate amounts.

This article shows you the top 5 Mediterranean recipes and how to prepare them. Feel free to skip ahead:

1. Fattoush Salad

What is Fattoush?

Fattoush is essentially a “bread salad,” said to have originated in Northern Lebanon.  Lebanese farmers would fry leftover pita scraps in a bit of olive oil for extra flavor.

And to build their fattoush, they’d simply throw the pita chips in with whatever in-season vegetables and herbs they have on hand.

For this reason, the ingredient list for fattoush may vary. And you will certainly find different versions of Fattoush throughout the Middle East.

Basic Fattoush Recipe

If you were to order a basic fattoush salad at a local restaurant, you likely find cucumbers, tomatoes, purslane leaves (or lettuce), radish, and green onions.  

Fresh herbs like parsley or mint, or both. A simple zesty vinaigrette and a generous dash of sumac spice give fattoush its distinctly complex flavor.

Tips for Making Fattoush

As with any fresh salad, fattoush is the sum of its parts. So here are just a few tips:

1. Start with selecting the best produce you find, ripe tomatoes, freshly-picked herbs, etc.

2. Don’t use store-bought pita chips (there is certainly a place for those, but not in Fattoush salad). Take the time to toast and fry your pita at home, making sure you season them well.

3. Please try not to skip SumacIt is a special spice from ground sumac berries, and its tart flavor is very hard to replicate.

4. Use the best quality extra virgin olive oil you can find. It’s peppery, fruity taste is essential here. 

Remember, olive oils that are simply labeled “pure” have usually been heat-treated and refined by mechanical means and, consequently, lack character and flavor.

Lastly, remember, this is a “basic” fattoush recipe. If you like, try your own variation by adding in-season vegetables like colorful heirloom tomatoes or even green peppers.

Add more herbs or crushed garlic. And if it’s available to you, jazz up the vinaigrette with 1 teaspoon of pomegranate molasses. Enjoy!

Fattoush Salad makes a frequent appearance on the Middle Eastern dinner table. A simple chopped salad dressed in a zesty lime vinaigrette. Homemade pita chips serve as croutons!

How to make fattoush step by step

INGREDIENT

SCALE X1

Note if you want to double or triple the recipe, just do (x2 or x3 of the ingredients)

  • 2 loaves of pita bread
  • Extra virgin olive oil
  • Kosher salt
  • 2 tsp sumac, divided, more as needed
  • 1 heart of Romaine lettuce, chopped
  • 1 English cucumber, cut in half, seeds scraped, then chopped or sliced into half moons
  • 5 Roma tomatoes, chopped
  • 5 green onions (both white and green parts), chopped
  • 5 radishes, stems removed, thinly sliced
  • 2 cups chopped fresh parsley leaves, stems removed
  • 1 cup chopped fresh mint leaves (optional)

 

Vinaigrette/Dressing

Note.

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PREPARATION

1. Break the pita bread into small bite-size pieces. Heat 3 tablespoons of olive oil in a large pan until shimmering, and add the pita bread.

Fry briefly until browned, tossing frequently. Using a pair of tongs, transfer the fried pita chips to a plate lined with a paper towel to drain.  Season with salt, pepper, and sumac.

2. In a large mixing bowl, combine the chopped lettuce, cucumber, tomatoes, and green onions with the sliced radish and parsley.

3. To make the dressing, in a small bowl, whisk together the lemon or lime juice, olive oil, pomegranate molasses (if using), salt, pepper, and spices.

4. Pour and toss lightly. Finally, add the pita chips, and more sumac if you like, and toss one more time. Transfer to small serving bowls or plates. Enjoy!

Tips

  • Variations: fattoush salad dressing often includes pomegranate molasses.

If that’s available to you, add 1 to 2 teaspoons to the dressing, it really does make it extra special

For the salad, you can also add more herbs or other greens such as an arugula (not traditional to fattoush but wonderful!)

  • To bake the pita chips instead, follow the baking instructions in this best homemade pita chip recipe and season with kosher salt and sumac when ready.
  • Recommended for This Recipe: quality extra virgin oil; all-natural sumac spice; all-natural allspice.
  • Save! Try the ultimate Mediterranean spice bundle, or create your own 3-pack or 6-pack of premium all-natural and organic spices!

Nutrition Facts

Serve : 6 Amount Per Serving
Calories345
% Daily Value*
Total Fat 20.4g26%
Saturated Fat 3g
Trans Fat 0g
Sodium 177.6mg8%
Total Carbohydrate 39.8g14%
Sugars 11.4g
Protein 9.1g18%
Vitamin A63% Vitamin C61% Calcium17%Iron37%Magnesium26%Potassium26%Zinc16%Phosphorus16%Thiamin (B1)25%Riboflavin (B2)30%Niacin (B3)19%Vitamin B630%Folic Acid (B9)58%Vitamin E12%Vitamin K296%

2. Bourtheto fish stew

One of the best things about Mediterranean cooking is its simplicity, and this fish stew nails it. From the Greek cooking blog Lemon & Olives, this recipe is low on ingredients and high on flavor.

·     Preparation time: 5 minutes
  • Cooking time: 30 minutes
  • yield: 2 to 4

INGREDIENTS

  • 4 cod fillets
  • 1 1/4 cups onion, sliced (or diced if you like)
  • 1 cup water
  • 1/4 cup olive oil
  • 1/2 teaspoon paprika
  • 1/8 teaspoon cayenne
  • 1 teaspoon salt
  • 1 teaspoon pepper

Preparation method

  1. In a pan add: water, olive oil, onions, paprika, cayenne, salt, and pepper.
  • Bring to boil, reduce heat and simmer for 10-15min, until onions soften.
  • Add cod and continue simmering for another 10-15min or until fish is done.
  • Place desired number of fish in each dish, and top with onion mixture.
  • Serve! 

Tip

Feel free to add a bit more water if needed. Just taste to keep flavors consistent. 

3. Cicoria e fagioli (Chicory and Beans)

Chicory and Beans are one of those lean dishes that Angelina practically lived on weekdays.

Like many good southern Italians, she was what we might call today a “flexitarian”—living mostly on vegetables, saving meat for Sundays and other special occasions.

Her lunch would often consist of chicory or escarole or some other vegetable, sautéed in typical aglio e olio style, perhaps over a slice of grilled bread.

Way before Michael Pollen came along, Angelina ate real food and mostly plants, although, to be honest, she may have comprised the “not too much” part of his famous formula for eating.

In this variation on a common theme, boiled beans add enough heft to the sautéed chicory making the dish a fairly substantial eating.

When I don’t have the time or foresight to soak and boil dried beans—which is often—I add canned beans, well rinsed and drained. It makes the dish really quick and easy.

Related: What’s the Mediterranean food pyramid?

INGREDIENTS

  • 2 large or 3 medium heads of chicory
  • 1 small can (425g/15 oz) of cannellini or borlotti beans (or equivalent boiled beans)
  • 2-3 cloves of garlic
  • 1 peperoncino or a pinch of dried pepper flakes (optional)
  • Olive oil
  • Salt

DIRECTIONS

  1. Most chicory these days is sold pre-washed, but if you have any doubts, soak it in several changes of water to remove any grit.

Drain well, reserving the light-colored heart if you like for salad (see Notes), and cut off the roots.

  • Boil the chicory in salted water until fully tender, about 5-10 minutes.

Drain, reserving the cooking water. You can let the chicory cool if you have the time, or rinse it under cold water if you don’t. Squeeze the chicory dry and chop it roughly.

  • In a large braised or sauté pan, lightly brown the garlic in abundant olive oil, adding the peperoncino or red pepper flakes if using, for a few moments at the end.

Remove both garlic and peperoncino. (The pepper flakes can stay in the pan, but proceed to the next step right away to avoid them burning and becoming bitter.)

  • Add the chopped chicory to the seasoned oil and let it simmer for about 5 minutes so it has a chance to absorb the flavorings.

Then add the canned or boiled beans, along with a ladleful (or more) of the cooking water. Mix well but gingerly to avoid breaking up the beans.

Let the mixture simmer for another few minutes.

  • Taste and adjust for seasoning, and serve hot or warm. A drizzle of best-quality olive oil doesn’t hurt.

Total time spent: 30 minutes.

DIRECTIONS IN DETAIL

Most chicory these days is sold pre-washed, but if you have any doubts, soak it in several changes of water to remove any grit.

Drain well, reserving the light-colored heart if you like for salad (see Notes), and cut off the roots.

Boil the chicory in salted water until fully tender, about 5-10 minutes. Drain, reserving the cooking water.

You can let the chicory cool if you have the time, or rinse it under cold water if you don’t. Squeeze the chicory dry and chop it roughly.

In a large braised or sauté pan, lightly brown the garlic in abundant olive oil, adding the peperoncino or red pepper flakes if using, for a few moments at the end.

Remove both garlic and peperoncino. (The pepper flakes can stay in the pan, but proceed to the next step right away to avoid them burning and becoming bitter.)

Add the chopped chicory to the seasoned oil and let it simmer for about 5 minutes so it has a chance to absorb the flavorings.

Then add the canned or boiled beans, along with a ladleful (or more) of the cooking water.

Mix well but gingerly to avoid breaking up the beans. Let the mixture simmer for another few minutes.

Taste and adjust for seasoning, and serve hot or warm. A drizzle of best-quality olive oil doesn’t hurt.

Notes on Chicory and Beans

Chicory and Beans is a really flexible dish. While the basic recipe makes a fine contorno or side dish, the beans make it substantial enough to serve as a vegan main course.

And if you serve Chicory and Beans over toasted bread, it works as a light piatto unico, or one-dish meal, with only a piece of fruit needed afterward to round things out.

Add enough cooking liquid to your Chicory and Beans, and it becomes a thick soup served as a first course, which you could make even more substantial by adding rice or pasta as well.

Come to think of it, you could even put small amounts of crostini as an antipasto.

While cannellini or borlotti (aka cranberry) would be the most typical choices for Chicory and Beans, you can really use just about any kind of bean you like for this dish.

And why not experiment with pintos or even red beans or black-eyed peas if that’s what you have on hand?

And, by the way, you can always add more beans than called for here—as much as double, in fact—if you want a more substantial dish.

Personally, I don’t even measure, just “eyeballing” it until I have the balance of greens and beans that appeals to me.

And while purists may scoff, I actually find canned beans are quite an acceptable substitute for dried beans.

Just be sure to rinse them well, to remove the funny taste of their canning liquid.  In my opinion, good quality convenience foods have their place in even the best home cooking.

And, by the way, as another way to bulk up your greens, you can add potatoes, cubed or sliced into wedges, instead of the beans.

Rather than adding them to the pot along with the tougher dark green outer leaves, you may like to reserve the tender hearts of chicory for use as a salad, their slightly bitter flavor goes especially well with the anchovy dressing that Romans use for puntarella.

Just Six ingredients and 30 minutes, and you can have a warm, satisfying, and healthy meal ready for your family.

4. Falafel sandwiches

Falafel is a popular Middle Eastern “fast food” made of a mixture of chickpeas (or fava beans), fresh herbs, and spices that are formed into small patties or balls.  

It’s thought that falafel originated in Egypt as Coptic Christians looked for a hearty replacement for meat during long seasons of fasting or lent. 

It has also become a popular vegan food in Egypt and throughout the Middle East.

This vegetarian dish uses dried chickpeas, fresh herbs, and tahini sauce. You can add a pita and sandwich fixings like cucumber, tomato, and greens.

The dried chickpeas will have to soak for at least 18 hours, so be sure to start this one a day in advance.

Related: What’s the Mediterranean diet?

INGREDIENTS

Dried chickpeas: AVOID using canned chickpeas! Dried chickpeas (that have been soaked in water for 24 hours) are an important ingredient that will give your falafel the right consistency and taste.

Tip: you may try to add about ½ teaspoon of baking soda to the soaking water to help soften the dry chickpeas.

Fresh herbs: fresh parsley, cilantro, and dill are key to this authentic recipe.

Onion: I typically use yellow onions, but white or red onions would work.

Garlic: for the best flavor, use fresh garlic cloves.

Kosher salt and pepper: to taste.

Spices: cumin, coriander, and a little cayenne pepper. Along with the fresh herbs, this trio of spices is what gives falafel its bold authentic taste.

Baking powder: this is what gives falafel an airy, fluffy texture (many recipes skip this, causing the falafel to come out too dense.)

Sesame seeds: these are optional here, but I do like the added nuttiness.

DIRECTION

How to Make Falafel: Step-by-Step

1. Soak chickpeas for 24 hours. Cover them in plenty of water and add baking soda to help soften them as they soak. The chickpeas will at least double in size as they soak. Drain very well.

2. Make a mixture. Add chickpeas, fresh herbs (parsley, cilantro, and dill), garlic, onion, and spices to a food processor and pulse a little bit at a time until the mixture is finely ground.

You’ll know it’s ready when the texture is more like a coarse meal.

Refrigerate (important.) Transfer the falafel mixture to a bowl, cover, and refrigerate for at least 1 hour or overnight.

The chilled mixture will hold together better, making it easier to form the falafel patties.

3. Form patties or balls. Once the falafel mixture has been plenty chilled, stir in baking powder and toasted sesame seeds, then scoop golf ball-sized balls and form them into balls or patties (if you go the patties route, do not flatten them too much, you want them to still be nice and fluffy when they’re cooked.)

4. Fry. Frying is the traditional way to cook falafel and yields the most authentic and best result.

Heat the oil on medium-high until it bubbles softly (your oil should be hot enough around 375 degrees F, but not too hot that it causes the falafel to fall apart.)

Carefully drop the falafel in the oil, using a slotted spoon, and fry for 3-5 minutes until medium brown on the outside. Avoid over-crowding the falafel; fry them in batches if necessary.

Tip: it’s always a good idea to fry one falafel first to make sure the oil temperature does not need to be adjusted.

You can serve falafel for breakfast, lunch, or dinner! Most Egyptians and others throughout the Middle East actually start their day with falafel, much like many here in the States starting with a bowl of cereal.

Important Tips

1. Always use dry chickpeas. Dry chickpeas, that have been soaked in water for 24 hours, will give you the best texture and flavor.

Dry chickpeas are naturally starchy and will help your falafels to stay well-formed. If you use canned chickpeas, your falafel will disintegrate in the frying oil.

2. Chill the falafel mixture. Chilling for at least 1 hour helps with the shaping. And good news is, you can make the falafel mixture one night in advance and chill overnight.

3. Add baking powder to the falafel mixture before forming into balls/patties. As a raising agent, baking powder here helps make the falafel on the fluffy side.

4. Fry in bubbling oil, and do not crowd the saucepan. For perfectly crispy falafel, sadly, the best option is deep frying. The cooking oil should be hot and gently bubbling, but not too hot that the falafel disintegrates.

If you need to, use a deep fry-safe thermometer it should read around 375 degrees F.

5. Once cooked, falafel should be crispy and medium brown on the outside, and fluffy and light green on the inside.

For baked falafel

Preheat your oven to 350 degrees F and lightly oil a baking sheet. Give each patty a quick brush of extra virgin olive oil before baking; bake for about 15 to 20 minutes, turning the falafel patties over halfway through baking.

Make ahead and freezing

To make ahead: Prepared falafel mixture will keep in the fridge for 1-2 days ahead of time. Form it into patties when ready to fry.

To freeze: Place uncooked falafel patties on a baking sheet lined with parchment paper and freeze for 1 hour. 

Once hardened, transfer the patties into a freezer bag and freeze for up to 1 month.  Falafel can be cooked from frozen by frying or baking.

Choose how to serve falafel

Middle Eastern Style: On the streets of the Middle East, falafel is typically served hot with a generous amount of tahini sauce.

As a Sandwich: To make a mean falafel sandwich, garb some warm pita pockets, load them with falafel, drizzle with tahini, and add fresh greens (like arugula), fresh diced tomatoes, cucumbers, and pickles.

On a brunch board: Serve your falafel with an array of fresh veggies, cheese, and dips.

As a side: serve falafel next to small plates like Turkish-inspired fried eggplant, tabouli salad, or Balela salad.

Dip it: If you’re looking to dip your falafel, definitely try my classic creamy hummus or baba ghanoush.

Nutrition Facts

Amount Per Serving Serves 24
Calories93
% Daily Value*
Total Fat 3.8g5%
Saturated Fat 0.5g
Sodium 131.1mg6%
Total Carbohydrate 1.4g1%
Sugars 0.1g
Protein 3.9g8%
Vitamin A1% Vitamin C8% Calcium4%Iron9%Vitamin D0%Magnesium3%Potassium2%Zinc1%Phosphorus3%Thiamin (B1)2%Riboflavin (B2)2%Niacin (B3)1%Vitamin B61%Folic Acid (B9)1%Vitamin E7%Vitamin K24%

5. Hummus

A classic Mediterranean dish, hummus is made with chickpeas, tahini, lemon, and more. It’s great as a sandwich filling, salad dressing, or for dipping vegetables in.

INGREDIENTS

  • Basic two steps for an easy hummus recipe
  • 400g boiled or canned chickpeas (14 oz)
  • 3 tablespoons tahini
  • Juice of 1 large lemon
  • 4 tablespoons extra virgin olive oil
  • 2 cloves of garlic, minced
  • ½ to 1 tablespoon salt
  • ½ tablespoon ground cumin
  • 2 tablespoons water
  • A pinch of paprika for garnish

HUMMUS RECIPE WITH HOMEMADE TAHINI

You will need the same ingredients as in the basic easy hummus recipe, but this time you will use 2 more ingredients to make homemade tahini:

  • ½ to 1 cup sesame seeds
  • ¼ of a cup vegetable

EASY HOMEMADE HUMMUS RECIPE WITHOUT TAHINI

  • 1 can-chickpeas
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 a clove of garlic
  • Up ¼ cup of water
  • ½ tablespoon of salt
  • 2 pinches of ground cumin
  • A pinch of paprika for garnish

DIRECTION

Basic two steps for an easy hummus recipe

1. When making a homemade hummus recipe, what really makes a difference is the order that you add the ingredients.

2. for this hummus recipe, start by adding the tahini and lemon juice in a food processor or blender and pulse for about 1 minute, until thick and light in color.

Then the chickpeas go in. Process the mixture, until the chickpeas are minced.

3. lots of hummus recipes require removing the skins from the chickpeas.

Although this is not difficult it will certainly take some more time, but the is, having tested both ways, I am not sure that it is worth the trouble.

If you have the time try it for yourself by gently pinching the chickpeas until the skin comes off.

4. add the minced garlic and pour in the olive oil a little bit at a time whilst pulsing, like making mayonnaise.

Blend until the oil is incorporated and the hummus mixture is smooth or coarsely pureed, depending on your preference.

5. Season with salt and cumin and pour in 1 to 2 tablespoons of water, if the humus is too thick. Pulse for one minute.

HUMMUS RECIPE WITH HOMEMADE TAHINI

1. To prepare this homemade hummus recipe with homemade tahini, start by making the tahini paste. You can either use the sesame seeds raw or roasted.

Roasting the sesame seeds will make them easier to grind and your tahini will have better texture.

But if you have a really good food processor use them raw as tahini made from raw sesame is lower in fat.

Place the sesame seeds on a large baking tray and roast them for about 5 minutes, until fragrant and glossy. Sesame seeds can burn very carefully not to brown them.

2. Place the sesame seeds in a food processor (fitted with a metal blade) and pour in the vegetable oil.  Process for about 5 minutes until you have a smooth tahini paste.

Don’t forget to pulse for about 1 minute, scrape the seeds from the sides, pulse again, and repeat until smooth. Add a little bit more oil if necessary to bring the past to a thick pouring consistency.

3. Continue preparing the hummus according to the basic recipe instruction.

4. The best part about tahini paste is that it can be stored for several months, so store the rest in an airtight container in the refrigerator and have it ready for next time!

EASY HOMEMADE HUMMUS RECIPE WITHOUT TAHINI

1. To prepare this version of the homemade hummus recipe without tahini, place the garlic in a food processor and mince.

2. add the chickpeas and lemon juice and pulse until the chickpeas are minced. Pour in the olive a little bit at a time, whilst pulsing, like making mayonnaise.

Blend until the oil is incorporated and the hummus mixture is smooth or coarsely pureed, depending on whether the liquid is enough for your preference.

3. Season with salt and cumin and pour in the water, whilst mixing. Add the water gradually and check the texture of the hummus. If your hummus is creamy and liquid enough for your taste, don’t use all the water.

4. Check the seasonings and adjust as you like.

Phem! That has been a whole lot of explanation, right? Go prepare and enjoy your Mediterranean diet. Bon appetit!

I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion, or criticism if any. Cheers!

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