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Home/Recipes/Mediterranean

Mediterranean Recipes

248 recipes

Baked White Fish with Peppers, Olives, Feta

Baked White Fish with Peppers, Olives, Feta

35 minMediterranean
Roasted Zucchini Mushrooms with Feta and Balsamic Marinade

Roasted Zucchini Mushrooms with Feta and Balsamic Marinade

1 hr 10 minMediterranean
Caesar-Style White Bean Salad with Parmesan and Anchovy Paste

Caesar-Style White Bean Salad with Parmesan and Anchovy Paste

15 minMediterranean
Roasted Salmon with Stewed White Beans & Preserved Lemon

Roasted Salmon with Stewed White Beans & Preserved Lemon

5 hr 30 minMediterranean
White Bean Antipasto Salad with Fresh Herbs and Vegetables

White Bean Antipasto Salad with Fresh Herbs and Vegetables

30 minMediterranean
Low Carb Plant Based Stuffed Bell Peppers with Herb Seasoning

Low Carb Plant Based Stuffed Bell Peppers with Herb Seasoning

1 hr 25 minMediterranean
Keto Caprese Burgers with Buttery Garlic Zucchini

Keto Caprese Burgers with Buttery Garlic Zucchini

25 minMediterranean
Keto Red Pepper Mozzarella Basil Egg Muffins

Keto Red Pepper Mozzarella Basil Egg Muffins

33 minMediterranean
Keto Cold Tuna Noodle Salad with Zucchini Ribbons

Keto Cold Tuna Noodle Salad with Zucchini Ribbons

15 minMediterranean
Keto Almond Meal Vegetarian Stuffing Balls

Keto Almond Meal Vegetarian Stuffing Balls

28 minMediterranean
Keto Grilled Zucchini Bites with Feta and Sun-Dried Tomatoes

Keto Grilled Zucchini Bites with Feta and Sun-Dried Tomatoes

14 minMediterranean
Roasted Spiced Cauliflower with Balsamic Grapes

Roasted Spiced Cauliflower with Balsamic Grapes

45 minMediterranean
Dutch Oven Braised Artichokes with Lemon and Garlic

Dutch Oven Braised Artichokes with Lemon and Garlic

1 hrMediterranean
Herb-Crusted Keto Leg of Lamb with Red Wine and Rosemary

Herb-Crusted Keto Leg of Lamb with Red Wine and Rosemary

4 hr 20 minMediterranean
Keto Mediterranean Baked Salmon with Kalamata Olive Tapenade

Keto Mediterranean Baked Salmon with Kalamata Olive Tapenade

30 minMediterranean
Grilled Vegetable Kabobs with Basil Pesto Aioli

Grilled Vegetable Kabobs with Basil Pesto Aioli

55 minMediterranean
Baked Pizza Dough Hummus Cups with Fresh Zucchini and Tomato

Baked Pizza Dough Hummus Cups with Fresh Zucchini and Tomato

25 minMediterranean
Mediterranean Red Snapper with Olive Tomato Sauce

Mediterranean Red Snapper with Olive Tomato Sauce

30 minMediterranean
Roasted Vegetable Quinoa with Fresh Herbs and Balsamic

Roasted Vegetable Quinoa with Fresh Herbs and Balsamic

1 hrMediterranean
Spinach Cheese Phyllo Squares with Three Cheese Blend

Spinach Cheese Phyllo Squares with Three Cheese Blend

1 hrMediterranean
Greek Sausage and Hasselback Feta Potatoes

Greek Sausage and Hasselback Feta Potatoes

1 hrMediterranean
Crispy Chickpea and Feta Chicken Meatballs

Crispy Chickpea and Feta Chicken Meatballs

55 minMediterranean
Pan-Fried Rosemary Lamb Sausage Patties

Pan-Fried Rosemary Lamb Sausage Patties

52 minMediterranean
Savory Chickpea Pancakes with Avocado and Creme Fraiche

Savory Chickpea Pancakes with Avocado and Creme Fraiche

25 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.