The Mediterranean diet has long been promoted as a heart-healthy approach to food.
This style of eating is rich in nutrient-dense foods, including vegetables, fruits, beans, peas, lentils, fish, nuts, and olive oil. These foods provide essential vitamins, minerals, fiber, and protein that fuel your body and keep it running at its optimal level.
Here’s a look at some of the most popular Mediterranean foods and their origins.
Italian Pizza
Each region in Italy offers its own twist on pizza, from the thin crust of a Roman pizza to the thick and fluffy crust of a Sicilian one. The key to its deliciousness lies in the quality of the local ingredients—ripe tomatoes, fresh mozzarella, and aromatic basil.
Greek Moussaka
Moussaka is a rich Greek casserole layered with eggplant, minced meat, and a creamy béchamel sauce, baked to golden perfection. It’s a hearty dish rooted in the flavors of olive oil, cinnamon, and allspice, which give it a distinctive Mediterranean touch. This comfort food is commonly enjoyed with a side of crisp salad drizzled with lemon and olive oil.
Spanish Paella
Paella typically features a mix of seafood, meats, and vegetables, cooked in a large shallow pan to achieve the perfect socarrat—a crispy rice bottom. This dish is often enjoyed during gatherings and festive occasions.
Turkish Baklava
Baklava is a sweet dessert that is a staple in Turkish cuisine but is shared among many Eastern Mediterranean countries. It consists of layers of filo pastry filled with chopped nuts and sweetened with syrup or honey. The combination of crunchy layers and the sweetness of the syrup makes it an irresistible treat, often enjoyed with a strong cup of Turkish coffee.
French Ratatouille
Ratatouille is a traditional French Provençal stewed vegetable dish, originating in Nice. This dish features a melody of summer vegetables like tomatoes, eggplant, zucchini, and bell peppers, simmered with herbs like thyme and basil in olive oil. It can be served as a side, a topping over grilled bread, or as a main dish with pasta or rice.
Moroccan Tagine
Tagine refers to both the North African Berber dish and the earthenware pot it is cooked in, which is unique to Morocco. This slow-cooked stew is rich with spices like cumin, coriander, cinnamon, and saffron, typically mixed with meat, poultry, or fish, along with vegetables or dried fruits. The lid of the tagine pot is designed to return all condensation to the bottom.
Lebanese Hummus
Hummus, a creamy spread made from mashed chickpeas, tahini, olive oil, lemon juice, and garlic, is a staple in Lebanese cuisine. It’s typically enjoyed with warm pita bread, fresh vegetables, or as part of a mezze platter. Its popularity has spread globally.
Cypriot Halloumi
Halloumi is a semi-hard, unripened brined cheese made from a mixture of goat’s and sheep’s milk, and sometimes also cow’s milk. It has a high melting point and so can easily be fried or grilled, making it a popular addition to various dishes. The cheese originates from Cyprus and is enjoyed sliced, grilled, or as part of a salad.
Italian Gelato
Gelato is an Italian version of ice cream, known for its lower fat content and more intense flavor than its American counterpart. It’s churned at a slower rate, incorporating less air and leaving the gelato denser and richer. Classic flavors include pistachio, hazelnut, and stracciatella.
Greek Feta Cheese
Feta, a staple in Greek cuisine, is a brined curd white cheese made from sheep’s milk or from a mixture of sheep and goat’s milk. It’s known for its crumbly texture and tangy, salty flavor, which makes it perfect for salads, particularly the classic Greek salad. Feta is also often baked into pastries or served with olive oil and spices.
Egyptian Koshari
Koshari is a popular Egyptian street food that is a mix of pasta, rice, lentils, and chickpeas, topped with a spicy tomato sauce and caramelized onions. This dish is a perfect example of Mediterranean fusion, bringing together elements from various cuisines to create a comforting bowl of goodness.
Croatian Peka
Peka is a beloved Croatian dish of meat and vegetables, especially potatoes, cooked under a bell-like dome called an “ispod peke.” The food is prepared in a fireplace on hot coals, giving it a uniquely smoky flavor that’s hard to replicate with modern cooking methods. This traditional cooking method is a social event, often accompanied by local wines and spirits.
Israeli Shakshuka
Shakshuka is an Israeli breakfast favorite featuring poached eggs in a sauce of tomatoes, chili peppers, onions, and often spiced with cumin. Its origins trace back to North Africa, and it’s a versatile dish that can be eaten for any meal of the day, often mopped up with lots of bread.
Tunisian Couscous
Couscous is the national dish of Tunisia and is incredibly versatile, typically served with meat or vegetable stew spooned over it. It’s made from small, steamed balls of crushed durum wheat semolina that is fluffier and lighter than rice. In Tunisia, couscous is often flavored with harissa, a local chili pepper paste, giving it a distinctive kick.
Portuguese Sardines
Grilled sardines are a summertime favorite in Portugal, particularly during the festival of St. John in Porto. These are typically grilled whole and served with a simple seasoning of olive oil, sea salt, and sometimes a bit of lemon. The freshness of the sardines is key, and they’re often eaten with bread or salad on the side.
Maltese Pastizzi
Pastizzi are a flaky pastry from Malta, usually filled with ricotta or a pea mash. These snacks are the heart of Maltese street food, known for their crisp texture and rich fillings which are both satisfying and delicious. They’re often enjoyed with a cold drink, on the go, or as a light meal.
Italian Risotto
Risotto is an Italian rice dish cooked with broth until it reaches a creamy consistency. The broth can be derived from meat, fish, or vegetables, and many variations include Parmesan cheese, wine, and onion. It’s one of the most common ways of cooking rice in Italy.
Sicilian Cannoli
Cannoli are Sicilian pastry desserts consisting of tube-shaped shells of fried pastry dough, filled with a sweet, creamy filling usually containing ricotta. They originated on the island of Sicily and are a staple of Sicilian cuisine. Cannoli has been popularized around the world, often featuring mini chocolate chips, pistachios, or candied fruits.
Spanish Gazpacho
Gazpacho is a cold soup made of raw, blended vegetables, a classic of Spanish cuisine, originating in the southern region of Andalusia. This refreshing dish is usually tomato-based and includes ingredients such as cucumber, bell pepper, onion, and garlic, all pureed with vinegar and olive oil. It’s particularly popular in the hot summer months.
French Bouillabaisse
Bouillabaisse is a traditional Provençal fish stew. It is typically made with at least three varieties of fresh local fish and shellfish, including everything from sea urchins to mussels and flavored with a variety of herbs and spices such as leek, onion, tomato, celery, and saffron. The dish is usually served with a slice of toasted bread and rouille, a spiced mayonnaise.
Montenegrin Cevapi
Cevapi, or cevapcici, are small, grilled meat sausages made from lamb, pork, or beef and are considered a national dish in Montenegro. They are typically served in a flatbread, often with chopped onions, sour cream, and ajvar, a relish made from red bell peppers, eggplant, and garlic. This dish is a Balkan specialty and is widely popular for its simple yet robust flavors.
