How To Master Mediterranean Cuisine

The Mediterranean cuisine is based on the culinary traditions of countries located close to the Mediterranean Sea. The emphasis is on fresh products, simplicity of preparation, and strong flavors. This short guide will allow you to familiarize yourself with the main ingredients, benefit from preparation and cooking tips, and discover authentic and delicious recipes that anyone can master at home.

The main ingredients

Fresh fruits and vegetables:

Among the most popular are tomatoes, eggplants, artichokes, spinach, onions, mushrooms, olives, and okra. And there is always a salad on the menu.

Other plant ingredients:

Beans, nuts, legumes, and whole grains are among the staple foods.

Olive oil:

An essential ingredient for cooking. It is also used in salad dressings and sprinkled on several dishes.

Fish and seafood:

We like white fish with a mild flavor, such as tilapia, as much as the robust taste of shrimp and sardines.

Meats and cheeses:

Lamb, pork, and chicken are part of Mediterranean cuisine, but in small portions. Recipes often call for small amounts of flavorful cheeses, such as feta or ricotta.

Herbs and spices:

Basil, oregano, thyme, rosemary, and mint, for example as well as spice mixes, add flavor to foods. Used in seasoning, herbs often replace salt, sugar, and added fat.

Preparation tips

The cooking

Lemon juice is often added to marinades to tenderize fish and meat.

Grilling food is a very popular cooking method. To prevent them from sticking to the barbecue grill, make sure it is well oiled and really hot before placing them on it.

Dense vegetables, like root vegetables, need to cook longer and at a milder temperature than those with a lot of water, like eggplant and mushrooms.

Pasta is always cooked al dente, which means it should be tender but firm to the bite.


Coat vegetables with olive oil before roasting them helps accentuate the robust flavors.

Certain herbs go particularly well with certain fish and meats. Rosemary and mint enhance the flavor of lamb and pork. The thyme, cilantro, and basil completely marvel at the chicken and shellfish, while the dill balances the taste of the fish.

Dried herbs tolerate heat well and are often used in soups, casseroles, and sauces.

To add depth to almost any dish, just sprinkle it with a little feta.

A little olive oil and fresh garlic help to marry the flavors of vegetables mixed with those of meat, fish, and cheese.


We often serve fresh bread with a small plate of olive oil for dipping.

Salads make it possible to serve a variety of vegetables in one tasty dish. Drizzle with olive oil for flavor, or add chickpeas and lentils for an extra legume.

Classic Mediterranean sauces include tzatziki, made with yogurt, cucumber, and dill, among others.

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