Mediterranean cuisine relies on these chickpea-herb-spiced balls. Serve them in a pita with fresh veggies and tahini sauce. Instant Pot, air fryer, deep fryer, or oven can create this dish. Same components.


Mediterranean kitchens need this creamy spread. It's a great pita chip or veggie dip made with chickpeas, lemon juice, tahini, and garlic. Protein and healthy fats make it a guilt-free snack.


North African breakfasts generally include this hot tomato and pepper stew. Break eggs into the boiling sauce and cook until the yolks are set. Serve with crusty toast for a hearty, healthful breakfast.

Greek Yogurt

The Mediterranean diet wouldn't be complete without this sour and creamy yogurt. Spread your favorite condiments on it, or use it to be a sweet and filling snack by topping it with some fresh fruit and honey.

Red Lentil Soup

Fiber and protein make this hearty soup satisfying and healthful. A tasty broth is made by simmering lentils, vegetables, and spices. With crusty bread, it's a complete supper.

Moroccan Chicken

Slow cooking brings out the full flavor of chicken, spices, and dried fruit in this delicious recipe. For a balanced and satisfying supper, serve it over couscous or rice.


This smooth cheese is a fundamental component of a wide variety of recipes from the Mediterranean. You can make your own at home with just a few basic ingredients, and then use it in dishes like lasagna, dips, and spreads.

Sea Bass

The parsley, tomatoes, bulgur, and lemon juice in this salad make for a bright and refreshing bite. It's the ideal light summertime side dish because of its healthfulness and satiety.

Israeli Couscous

The Mediterranean diet often includes this huge, chewy pasta. Prepare it with some seasonings and veggies for a balanced and tasty main dish. You can eat it warm or cold, as a side or a main entrée.

Pita Bread

A Mediterranean staple, is a soft, round, flat bread that may be stuffed with all kinds of wonderful contents. Greek Pita Bread is versatile and delicious, perfect for gyros, falafel wraps, and dips.

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