Here’s a quick overview plus some popular dishes and ingredients:
🌿 Key Features of Mediterranean Cuisine:
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Fresh vegetables: tomatoes, cucumbers, eggplants, peppers, zucchini
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Olive oil: the main cooking fat, rich and fruity
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Herbs & spices: oregano, thyme, rosemary, mint, basil, cumin, coriander
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Legumes: chickpeas, lentils, fava beans
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Grains: couscous, bulgur, farro, rice
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Seafood & lean meats: fish, shrimp, chicken, lamb
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Dairy: feta, yogurt, halloumi
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Nuts & seeds: pine nuts, almonds, sesame (tahini)
🍽️ Popular Mediterranean Dishes
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Greek salad (tomatoes, cucumber, olives, feta, oregano)
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Hummus (chickpea dip with tahini, lemon, garlic)
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Falafel (fried chickpea patties)
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Tabbouleh (parsley, bulgur, tomatoes, lemon)
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Moussaka (eggplant and meat casserole)
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Shakshuka (eggs poached in spicy tomato sauce)
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Paella (Spanish saffron rice with seafood and chicken)
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Spanakopita (spinach and feta pie)
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Grilled lamb kebabs
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Baklava (phyllo pastry with nuts and honey)
🥗 Simple Mediterranean Recipe Idea: Greek Salad
Ingredients:
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Tomatoes (chopped)
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Cucumber (sliced)
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Red onion (thinly sliced)
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Kalamata olives
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Feta cheese (crumbled)
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Olive oil
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Red wine vinegar or lemon juice
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Dried oregano
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Salt & pepper
Instructions:
Mix everything in a bowl and drizzle with olive oil and vinegar or lemon juice. Easy, fresh, and delicious!
Want a recipe for a specific Mediterranean dish? Or ideas for a full Mediterranean meal plan?