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Home/Recipes/Mediterranean

Mediterranean Recipes

94 recipes

Mediterranean Tomato Cucumber Herb Salad with Pita Chips

Mediterranean Tomato Cucumber Herb Salad with Pita Chips

15 minMediterranean
Grecian Beef Strip Steaks with Grilled Mushroom Kabobs

Grecian Beef Strip Steaks with Grilled Mushroom Kabobs

30 minMediterranean
Pomegranate-Braised Beef Brisket with Caramelized Onions

Pomegranate-Braised Beef Brisket with Caramelized Onions

3 hr 45 minMediterranean
Parmesan-Crusted Beef Steaks with Mediterranean Relish

Parmesan-Crusted Beef Steaks with Mediterranean Relish

30 minMediterranean
Mediterranean Beef Pitas with Yogurt-Cucumber Sauce

Mediterranean Beef Pitas with Yogurt-Cucumber Sauce

45 minMediterranean
Pan-Seared Sirloin with Whole Grain Pasta & Olive Tomato Sauce

Pan-Seared Sirloin with Whole Grain Pasta & Olive Tomato Sauce

30 minMediterranean
Garlic-Yogurt Marinated Eye of Round Steaks

Garlic-Yogurt Marinated Eye of Round Steaks

35 minMediterranean
Spicy Portuguese Beef Kabobs with Red Pepper

Spicy Portuguese Beef Kabobs with Red Pepper

30 minMediterranean
Crispy Phyllo Beef and Spinach Greek Pie

Crispy Phyllo Beef and Spinach Greek Pie

1 hr 5 minMediterranean
Moroccan Beef Kabobs with Spiced Bulgur

Moroccan Beef Kabobs with Spiced Bulgur

45 minMediterranean
Grilled Pork and Sweet Potato Kabobs with Herb Marinade

Grilled Pork and Sweet Potato Kabobs with Herb Marinade

4 hr 25 minMediterranean
Shakshuka with Feta and Spiced Tomato Sauce

Shakshuka with Feta and Spiced Tomato Sauce

30 minMediterranean
Grilled Shrimp and Vegetable Foil Packets with Honey Garlic

Grilled Shrimp and Vegetable Foil Packets with Honey Garlic

25 minMediterranean
Tomato Chickpea Salad with Vidalia Onion

Tomato Chickpea Salad with Vidalia Onion

15 minMediterranean
Feta and Semi-Dried Tomato Omelette

Feta and Semi-Dried Tomato Omelette

10 minMediterranean
Mediterranean Tahini Chicken and Eggplant Tray Bake

Mediterranean Tahini Chicken and Eggplant Tray Bake

40 minMediterranean
Fresh Basil Marinara Sauce, Low-Carb

Fresh Basil Marinara Sauce, Low-Carb

5 minMediterranean
Keto Salted Chocolate Olive Oil Mousse

Keto Salted Chocolate Olive Oil Mousse

20 minMediterranean
Keto Roasted Thyme Sunflower Seeds

Keto Roasted Thyme Sunflower Seeds

25 minMediterranean
High-Protein Keto Pistachio Halva with Tahini and Coconut

High-Protein Keto Pistachio Halva with Tahini and Coconut

1 hr 10 minMediterranean
Mediterranean Marinated Olives with Lemon and Herbs

Mediterranean Marinated Olives with Lemon and Herbs

4 hrMediterranean
Low-Carb Greek Soutzoukakia Meatballs with Tomato Sauce

Low-Carb Greek Soutzoukakia Meatballs with Tomato Sauce

40 minMediterranean
Low Carb Cucumber Tomato Avocado Salad

Low Carb Cucumber Tomato Avocado Salad

10 minMediterranean
Chicken Shawarma Bowls with Turmeric Couscous and Roasted Vegetables

Chicken Shawarma Bowls with Turmeric Couscous and Roasted Vegetables

35 minMediterranean
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Mediterranean cooking spans three continents around one sea. Each country brings its own accent to shared ingredients.

Olive oil forms the foundation. Greeks pour it over feta. Italians drizzle it on bread. Spanish cooks fry in it at 350F. You'll use 3 to 4 tablespoons per dish on average.

The flavor math stays consistent. Acid plus fat plus herbs. Lemon juice cuts through tahini in hummus. Tomatoes balance olive oil in pasta. Oregano ties Greek salads together. Most recipes need 1 part acid to 3 parts oil.

Garlic shows up everywhere. Raw in tzatziki. Sautéed until golden in aglio e olio. Roasted whole at 400F for 45 minutes until sweet and spreadable.

Vegetables take center stage. Eggplant chars on the grill. Zucchini softens in ratatouille. Bell peppers roast until their skins blister and peel. Most dishes use 2 to 3 vegetables as the main event, not the side.

Proteins play supporting roles. A 4-ounce portion feeds one person. Lamb shanks braise for 2 hours. White fish bakes in 15 minutes at 425F. Chickpeas simmer into stews.

Cheese adds salt and tang. Feta crumbles over everything. Halloumi grills without melting. Fresh mozzarella tears into salads. Figure 2 ounces per person.

This food works for Tuesday night dinners. Prep takes 20 minutes. Cook times rarely exceed an hour. Most dishes taste better the next day.

You need a good knife, a large skillet, and a sheet pan. Buy olive oil by the liter. Stock lemons by the dozen. Keep dried oregano, cumin, and paprika within reach.

Mediterranean cooking feeds groups easily. Double any recipe without adjustments. Serve dishes at room temperature. Let people build their own plates from shared bowls.

Essential Ingredients

Extra virgin olive oilUse for dressings and finishing. Buy in dark bottles or tins. Greek or Spanish oils work best for cooking.
LemonsYou'll juice 2 to 3 per recipe. Zest adds punch to marinades. Buy organic for zesting.
GarlicMost recipes need 3 to 6 cloves. Pre-peeled saves time. Store in a cool, dry spot.
Feta cheeseGreek sheep's milk feta crumbles best. Soak in water 10 minutes to reduce salt. Find it in brine at Mediterranean markets.
TahiniSesame paste for hummus and sauces. Stir the separated oil back in. Middle Eastern brands taste less bitter.
Dried oreganoGreek oregano packs more flavor than Italian. Use 1 teaspoon dried per tablespoon fresh.
Canned tomatoesSan Marzano or whole plum work best. Crush by hand for chunky sauces. One 28-ounce can serves 4.
ChickpeasDried taste better but canned save time. Save the liquid for vegan mayo. One 15-ounce can equals 1.5 cups cooked.
Kalamata olivesPit them yourself for better flavor. Oil-cured last longer than brine-packed. Add during the last 10 minutes of cooking.
Flat-leaf parsleyUse stems in stocks, leaves for garnish. Chop just before serving. One bunch yields 2 cups chopped.
Red wine vinegarSharper than balsamic, milder than white vinegar. Age matters less than with wine. Mix 1 part vinegar to 3 parts oil for dressing.
Pita breadFresh pita puffs when heated. Freeze extras. Toast stale pita at 350F for chips. Find it at Middle Eastern bakeries.

Key Techniques

Charring vegetablesGrill eggplant and peppers over direct heat until blackened outside, soft inside. Takes 10 to 15 minutes. Peel the charred skin under running water.
Making tahini sauceWhisk tahini with equal parts water first. Add lemon juice slowly. The sauce seizes, then smooths out. Season with garlic and salt.
Slow-cooking in olive oilCook garlic cloves in 1 cup oil at 200F for 45 minutes. The oil takes on flavor. Use for dressings. Store refrigerated up to 2 weeks.
Building grain saladsCook grains in broth, not water. Cool completely. Toss with vegetables, herbs, and dressing. Rest 30 minutes before serving. Ratios: 3 cups cooked grain, 2 cups vegetables, 1 cup herbs.
Marinating with yogurtMix thick yogurt with lemon, garlic, and spices. Coat meat or vegetables. Marinate 2 to 24 hours. The acid tenderizes while fat carries flavor.

FAQ

What olive oil should I buy for Mediterranean cooking?

Buy two types. Extra virgin for dressing and finishing, regular olive oil for cooking. Spanish Arbequina oils stay mild. Greek Koroneiki oils taste peppery. Buy in tins or dark glass. Use within 6 months of opening. For cooking, heat olive oil to 350F maximum. Higher temperatures destroy flavor and create bitter compounds.

How do I prevent my hummus from being grainy?

Peel your chickpeas. Yes, every single one. Takes 10 minutes for a 15-ounce can. The skins cause graininess. Blend tahini with lemon juice first, then add chickpeas. Process for 4 full minutes. Add ice water 1 tablespoon at a time while blending. The cold water creates the creamy texture. Most recipes need 3 to 4 tablespoons ice water total.

What's the difference between Greek and regular yogurt?

Greek yogurt strains out whey, leaving 20 grams protein per cup versus 9 grams in regular. The thick texture works better for dips and marinades. It won't curdle when heated to 180F. Make your own by straining regular yogurt through cheesecloth for 4 hours. You'll lose half the volume but double the thickness. Full-fat tastes better than nonfat.

How do I meal prep Mediterranean food?

Cook grains and beans on Sunday. Make 3 cups of each. Prep vegetables but don't dress them. Whisk dressings in jars. Most keep 5 days refrigerated. Assemble bowls each morning: 1 cup grains, 0.5 cup beans, 2 cups vegetables, 2 tablespoons dressing. Add feta or olives before eating. Hummus and baba ganoush last 4 days. Cooked meats keep 3 days.