Mediterranean Flavors

Discover healthy and delicious recipes from the Mediterranean coast

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Mediterranean Classics

Greek Salad

Greek Salad

Fresh vegetables with feta cheese, olives, and olive oil dressing.

⏱️ 15 minutes 🍽️ 4 servings

📝 Ingredients:

  • 4 large tomatoes, chopped
  • 1 cucumber, sliced
  • 1 red onion, thinly sliced
  • 200g feta cheese, cubed
  • 1/2 cup Kalamata olives
  • 1/4 cup extra virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp dried oregano
  • Salt and pepper

👨‍🍳 Instructions:

  1. Combine tomatoes, cucumber, and onion
  2. Add feta cheese and olives
  3. Whisk olive oil with vinegar and oregano
  4. Season with salt and pepper
  5. Toss salad with dressing
  6. Serve immediately
Hummus

Classic Hummus

Creamy chickpea dip with tahini, lemon, and garlic.

⏱️ 20 minutes 🍽️ 6 servings

📝 Ingredients:

  • 400g canned chickpeas, drained
  • 3 tbsp tahini
  • 3 tbsp lemon juice
  • 2 cloves garlic
  • 3 tbsp olive oil
  • 1/2 tsp cumin
  • Salt to taste
  • Water as needed

👨‍🍳 Instructions:

  1. Rinse and drain chickpeas
  2. Blend chickpeas with tahini and lemon juice
  3. Add garlic, olive oil, and cumin
  4. Blend until smooth, adding water as needed
  5. Season with salt
  6. Serve drizzled with olive oil
Ratatouille

Ratatouille

Provençal vegetable stew with eggplant, zucchini, and tomatoes.

⏱️ 1.5 hours 🍽️ 6 servings

📝 Ingredients:

  • 1 large eggplant, diced
  • 2 zucchinis, sliced
  • 2 bell peppers, sliced
  • 4 tomatoes, chopped
  • 1 onion, sliced
  • 4 cloves garlic, minced
  • 1/4 cup olive oil
  • Fresh basil and thyme
  • Salt and pepper

👨‍🍳 Instructions:

  1. Salt eggplant, let sit 30 minutes, rinse
  2. Heat olive oil, sauté onion until soft
  3. Add garlic, cook 1 minute
  4. Add eggplant, cook 10 minutes
  5. Add peppers and zucchini, cook 10 minutes
  6. Add tomatoes and herbs
  7. Simmer 30 minutes until vegetables are tender
  8. Season with salt and pepper
  9. Serve warm or at room temperature
Paella

Seafood Paella

Spanish rice dish with saffron, seafood, and vegetables.

⏱️ 1 hour 🍽️ 6 servings

📝 Ingredients:

  • 400g paella rice
  • 500g mixed seafood
  • 1 onion, diced
  • 2 tomatoes, grated
  • 1 red bell pepper, sliced
  • 4 cloves garlic
  • 1 tsp saffron threads
  • 1L fish stock
  • 1/2 cup white wine
  • Olive oil, salt, pepper

👨‍🍳 Instructions:

  1. Heat oil in large paella pan
  2. Sauté onion and pepper until soft
  3. Add garlic and tomatoes, cook 5 minutes
  4. Add rice, toast 2 minutes
  5. Add wine, reduce by half
  6. Add hot stock with saffron
  7. Simmer 15 minutes, do not stir
  8. Arrange seafood on top
  9. Cook 10 more minutes until rice is done
  10. Let rest 5 minutes, serve
Tzatziki

Tzatziki

Cool cucumber and yogurt dip with garlic and dill.

⏱️ 30 minutes 🍽️ 6 servings

📝 Ingredients:

  • 500g Greek yogurt
  • 1 large cucumber, grated
  • 3 cloves garlic, minced
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 2 tbsp fresh dill, chopped
  • Salt to taste

👨‍🍳 Instructions:

  1. Grate cucumber, salt and drain 20 minutes
  2. Squeeze out excess water
  3. Mix yogurt with garlic
  4. Add cucumber, olive oil, lemon juice
  5. Stir in dill
  6. Season with salt
  7. Chill 1 hour before serving
Baklava

Baklava

Sweet pastry with layers of phyllo, nuts, and honey syrup.

⏱️ 2 hours 🍽️ 24 pieces

📝 Ingredients:

  • 1 package phyllo dough
  • 500g mixed nuts, chopped
  • 200g butter, melted
  • 1 cup sugar
  • 1 cup water
  • 1/2 cup honey
  • 1 tsp cinnamon

👨‍🍳 Instructions:

  1. Mix nuts with cinnamon
  2. Layer 8 sheets phyllo, brushing with butter
  3. Spread nut mixture
  4. Layer remaining phyllo, buttering each sheet
  5. Cut into diamonds
  6. Bake at 350°F for 45 minutes
  7. Make syrup: boil sugar, water, honey
  8. Pour hot syrup over hot baklava
  9. Cool completely before serving
Moussaka

Moussaka

Layered casserole with eggplant, spiced meat, and béchamel sauce.

⏱️ 2 hours 🍽️ 8 servings

📝 Ingredients:

  • 2 large eggplants, sliced
  • 500g ground lamb or beef
  • 1 onion, chopped
  • 2 cloves garlic
  • 400g canned tomatoes
  • For béchamel: 4 tbsp butter, 4 tbsp flour, 2 cups milk
  • 100g Parmesan cheese
  • Olive oil, salt, pepper

👨‍🍳 Instructions:

  1. Salt eggplant, let sit, rinse and dry
  2. Fry eggplant slices until golden
  3. Cook meat with onion and garlic
  4. Add tomatoes, simmer 30 minutes
  5. Make béchamel sauce
  6. Layer: eggplant, meat, repeat
  7. Top with béchamel and cheese
  8. Bake at 375°F for 45 minutes
  9. Let rest 15 minutes before serving
Tabouleh

Tabouleh

Fresh parsley salad with bulgur, tomatoes, and lemon dressing.

⏱️ 30 minutes 🍽️ 6 servings

📝 Ingredients:

  • 1/2 cup bulgur wheat
  • 2 bunches fresh parsley, chopped
  • 4 tomatoes, diced
  • 1/2 cup mint, chopped
  • 1/4 cup green onions, sliced
  • 1/4 cup olive oil
  • 3 tbsp lemon juice
  • Salt and pepper

👨‍🍳 Instructions:

  1. Soak bulgur in hot water 20 minutes, drain
  2. Chop parsley very finely
  3. Mix bulgur with parsley
  4. Add tomatoes, mint, green onions
  5. Whisk olive oil with lemon juice
  6. Toss salad with dressing
  7. Season with salt and pepper
  8. Chill 30 minutes before serving