Looking for real, traditional Mediterranean food? Here is a collection of authentic Mediterranean food recipes. These are from a variety of different Mediterranean countries.  

Even though these recipes are from different Mediterranean countries, they all have one thing in common, they all use extra virgin olive oil. Most of the vegetable and bean dishes included are dripping in liquid gold. This is one of the reasons why they taste so good. Another thing in common is that these recipes aren’t difficult to make. Many of them are one-pot meals which makes them great for feeding your whole family. You can create an entire Mediterranean feast using a few recipes from this list.

1

Authentic Greek Salad

The bulk of a Greek salad is made up of leafy greens, tomatoes, onions, and cucumbers. These are low-calorie and nutrient-dense foods to include in your daily diet. Salad greens provide you with a healthy dose of vitamins A and C, as well as potassium and iron.

1. Add all veggies and olives to a bowl.
2. Top with feta cheese, olive oil, lemon juice (or vinegar), and oregano. Salt and pepper, to taste.

• Servings: 2
• Ready in: 10 Minutes
• Ingredient: Cucumber, Feta, Lemon Juice, Olive Oil, Olives, Peppers, Tomatoes

2

Egyptian Lentils with Rice and Pasta (Koshari)

Koshari, also spelled Kushari, is the national dish of Egypt. It is one of the best Mediterranean diet recipes for using up things in your pantry. You can find Koshari in food carts and restaurants all over Egypt (and now you can make it in your own home!). This dish requires cooking everything separately and assembling it all at the end. Koshari is great because it’s cheap to make, very filling, and equally flavorful.  The crispy, fried onion topping is optional, but traditional and gives this recipe a nice crunch!

1. Boil lentils and a dash of salt in water for 30 minutes. Drain and set aside.
2. Cook rice in a pot with a dash of salt in 2 cups water for approximately 15 minutes. Once the rice is cooked, cover the pot with a tea towel.
3. Boil spaghetti with a dash of salt according to package directions. Mix with a Tablespoon of oil and cover the pot.
4. In another pot, add olive oil, onions, and garlic, saute 2 minutes, add chopped tomatoes, pepper flakes, salt, and pepper and mix well. Add salt and pepper to taste and simmer for 15 minutes.
5. Gently mix together lentils, rice, and spaghetti. Serve with a dollop of the tomato sauce.
6. For Crispy Onion Topping:
7. Heat the olive oil to medium-high heat.
8. Toss onion rings in flour and shake off excess.
9. Fry until crispy, about 15 to 20 minutes. Drain on paper towels, salt lightly (if desired) and then top lentil dish with crispy onions.

3

Mediterranean quinoa bowls with roasted red pepper sauce

For those of us who love Mediterranean flavors, the recipe/concept is salty and slightly acidic and bright and fresh, just like any good Greek-type salad bowl situation should be. 

1. Pulse all the ingredients for the sauce in a food processor or blender until mostly smooth. The texture should be thick and textured (see picture).
2. Cook the quinoa according to package directions (I always do mine in a rice cooker while I get everything else ready). When the quinoa is done, build yourself a Mediterranean Quinoa Bowl!
3. Store leftovers in separate containers and assemble each bowl just before serving, especially the greens and the sauces, as those will get soggy when stored with all the other ingredients.

4

Almond and pistachio dukkah couscous

Turn a few basic fridge and pantry items into this tasty, low-kilojoule couscous side dish.

• 1.125L (4 1/2 cups) Massel chicken style liquid stock
• 500g couscous
• 2 lemons, cut into wedges
• 2 x 75g pkts toasted slivered almonds
• 2 tablespoons pistachio dukkah
• 1/2 cup continental parsley leaves
• 260g (1 cup) Tamar Valley Greek Style Yoghurt

1. Pulse all the ingredients for the sauce in a food processor or blender until mostly smooth. The texture should be thick and textured (see picture).
2. Cook the quinoa according to package directions (I always do mine in a rice cooker while I get everything else ready). When the quinoa is done, build yourself a Mediterranean Quinoa Bowl!
3. Store leftovers in separate containers and assemble each bowl just before serving, especially the greens and the sauces, as those will get soggy when stored with all the other ingredients.

5

Mediterranean tuna salad

Talk about light and refreshing salad that requires no cooking! The albacore tuna is the main ingredient to creating this wonderful, healthy salad you will want to make all summer long. This Mediterranean Tuna Salad is loaded with incredible flavor from the freshest ingredients

• • 1 baby cos lettuce, leaves torn
  • 200g red grape tomatoes halved
  • 1 small red onion, halved, thinly sliced
  • 1 Lebanese cucumber, cut into 2cm cubes
  • 1 green capsicum, cut into 2cm cubes
  • 2/3 cup feta
  • 2/3 cup pitted kalamata olives
  • 2 tablespoons chopped fresh oregano
  • 2 x 185g cans tuna in oil
  • 1/4 cup red wine vinegar
  • crusty bread, to serve

2. Step 1
   Place lettuce, tomatoes, onion, cucumber, capsicum, feta, olives and oregano in a large bowl.
3. Step 2
   Add tuna (undrained). Drizzle with vinegar. Season with pepper. Toss gently to combine. Serve.