Tag: MediterraneanEats

Ta’ameya (Fava Bean Fritters)

Ta’ameya (Fava Bean Fritters)

Crispy on the outside, tender and flavorful on the inside, Ta’ameya turns simple fava beans into golden fritters that are impossible to resist. Bursting with herbs and spices, they’re perfect for dipping, stuffing into pita, or enjoying straight from the pan Egyptian street food at 

Moroccan Sardine Tagine

Moroccan Sardine Tagine

INGREDIENTS Serves 4 METHOD • Finely chop the preserved lemon flesh and mix with the chermoula. • Using your hands, cover the sardines and the inside of the sardines with half of the chermoula. Set the rest of the chermoula aside. Place the fish in the fridge 

Calamari Salad

Calamari Salad

A short stint in a hot pan on the stovetop keeps the texture of this calamari salad delightfully tender with just enough bite. Searing the squid rings and tentacles (look for them in the freezer section of your grocer or online) without stirring builds flavor and color, while tossing them around for the second half of the cooking session finishes them quickly.

Recipe information

  • Total Time 45 minutes
  • Yield 4 servings (as a main)

Ingredients

2 Tbsp. fresh lemon juice

1 Tbsp. red wine vinegar

⅓ cup plus 2 Tbsp. extra-virgin olive oil, divided

1 large garlic clove, grated

½ tsp. Diamond Crystal or ¼ Monton kosher salt, plus more

¼ tsp. freshly ground black pepper

1 small red onion, sliced (about 1 cup)

1½ lb. cleaned squid

⅓ cup Kalamata olives, pitted and halved lengthwise

2 cups cherry tomatoes, halved or quartered if large

2 celery ribs, sliced ¼” on the diagonal

1 cup fresh parsley leaves, loosely packed

Preparation

  1. Step 1
    Whisk 2 Tbsp. fresh lemon juice, 1 Tbsp. red wine vinegar, ⅓ cup extra-virgin olive oil, divided, 1 large garlic clove, grated, ½ tsp. Diamond Crystal or ¼ Monton kosher salt, and ¼ tsp. freshly ground black pepper in a large bowl to combine. Stir in 1 small red onion, sliced (about 1 cup), and let stand 5 minutes.
  2. Step 2
    Meanwhile, rinse 1½ lb. cleaned squid under cold running water, then pat dry with paper towels. Leave tentacles whole; cut bodies crosswise into ⅓”-wide rings.
  3. Step 3
    Warm 2 Tbsp. extra-virgin olive oil in a large skillet over medium-high heat. Add squid in an even layer and cook, without stirring, until tentacles begin to curl and rings turn opaque, about 2 minutes. Season with kosher salt and continue to cook, stirring occasionally, until squid is cooked through, 1–2 minutes.
  4. Step 4
    Toss cooked squid, ⅓ cup Kalamata olives, pitted and halved lengthwise, 2 cups cherry tomatoes, halved or quartered if large, and 2 celery ribs, sliced into ¼” pieces, with dressing; season with salt and pepper and let stand at least 15 minutes to allow flavors to develop. Add 1 cup flat-leaf parsley leaves, loosely packed, and toss to combine.
Grilled Calamari

Grilled Calamari

Calamari is actually the culinary name for squid. In some countries, calamari is also the name for octopus. Nonetheless, calamari is understood as squid in Europe especially with the Mediterranean cuisine. Grilled or deep-fried calamari is often served as a starter with a dip or 

Greek Chicken With Tzatziki Wrap

Greek Chicken With Tzatziki Wrap

This Greek chicken wrap is packed with juicy, marinated chicken, crisp veggies, and a tangy homemade tzatziki sauce made with protein-rich yogurt and fresh herbs. Wrapped in warm whole-wheat pita and finished with a sprinkle of feta and olives, this Greek chicken tzatziki wrap is 

Moroccan Potato And Artichoke Tagine

Moroccan Potato And Artichoke Tagine

Imagine a dish that embodies the heart of Moroccan cuisine warm, fragrant, and deeply comforting. Moroccan Potato and Artichoke Tagine is a celebration of earthy flavors, where tender baby potatoes and delicate artichoke bottoms soak up a rich, spiced broth infused with turmeric, ginger, and preserved lemon. The addition of green peas and Kalamata olives brings a delightful contrast, balancing the dish with a touch of sweetness and briny depth

INGREDIENTS

Serves 4

  • 2 tablespoons olive oil
  • 2 large onions chopped or sliced (400g)
  • 2 teaspoons finely chopped garlic (about 2 to 3 cloves)
  • ½ teaspoon ground turmeric
  • ½ teaspoon ground dried ginger
  • ¾ teaspoon salt or more to taste
  • ¼ teaspoon ground black pepper
  • 1 ½ to 2 cups vegetable stock (300ml to 450ml)
  • 400g baby potatoes
  • 1 medium size preserved lemon
  • 10 medium size artichoke bottoms (600g)
  • 200g green peas
  • 150g red-brown olives, like kalamatas
  • Chopped coriander for garnish

METHOD

• In a large casserole, heat the olive oil and add the onions over medium heat. Cover with a lid and leave the onions until they are soft and translucent, about 10 min. This will allow to sweat the onions.

• Add the garlic, the spices, salt and pepper and 1 ½ cup (300ml) vegetable stock. Cover with a lid and leave to simmer gently for 30 minutes to obtain a nice broth.

• Meanwhile, remove the flesh from the preserved lemon and finely chop the skin (discard the flesh).

• Add the potatoes, the artichoke bottoms and the preserved lemon in the casserole and cover with a lid for 20 to 25 minutes until both the artichoke and the baby potatoes are nicely cooked and soft. At this stage, there should be enough liquid in the casserole to partially cover the potatoes and the artichokes, if it looks like the tagine is too dry, add more vegetable stock.

• Add the green peas and cover for 3 to 4 minutes or until the green peas are cooked.

• Serve warm with a side of couscous or crusty bread. Top with olives and fresh chopped coriander.

Estimated Nutrition Per Serving

  • Calories: ~280–320 kcal
  • Total Fat: ~11g
  • Saturated Fat: ~1.5g
  • Cholesterol: 0g (entirely plant-based)
  • Sodium: ~800–1000mg (mostly from preserved lemon, olives, and stock)
  • Carbohydrates: ~35g
  • Sugars: ~6g
  • Fiber: ~8–10g
  • Protein: ~6g
Shrimp with Chickpeas

Shrimp with Chickpeas

This delicious shrimp with chickpeas recipe is easy to prepare, and is packed with intense flavor that will make you want seconds! Prep Time: 5 minutes minutesCook Time: 35 minutes minutesServings: 2 servings Ingredients Instructions Notes Nutrition Serving: 1serving | Calories: 458kcal | Carbohydrates: 60.05g 

Stuffed Eggplant

Stuffed Eggplant

Stuffed eggplant is a hearty and flavorful dish made with simple, wholesome ingredients like eggplant, onions, garlic, bell pepper, ground meat, tomato sauce, and cheese. It’s a comforting and versatile meal perfect for any occasion Prep Time: 20 minutes minutesCook Time: 1 hour hour 30 

Chorizo and White Bean Stew with Spinach

Chorizo and White Bean Stew with Spinach

This hearty chorizo and white bean stew with spinach is a quick and easy winter meal. Serve with bread and enjoy this taste of Spain!

Prep Time: 15 minutes minutes
Cook Time: 30 minutes minutes
Servings: 4 servings

Ingredients

  • ▢ 2 tablespoons extra virgin olive oil
  • ▢ 1 tablespoon butter
  • ▢ 1 yellow onion diced
  • ▢ 3 cloves garlic diced
  • ▢ 4 links fresh chorizo or other Spanish sausage cut into chunks
  • ▢ 1 carrot diced
  • ▢ 1 2-inch piece semi-cured chorizo
  • ▢ 1 teaspoon oregano
  • ▢ 1 teaspoon thyme
  • ▢ 1 teaspoon ground cayenne pepper
  • ▢ ¼ cup white wine
  • ▢ 1 can diced tomatoes or a freshly diced medium tomato
  • ▢ 1 tablespoon tomato paste
  • ▢ 3 cups chicken stock
  • ▢ 4-6 cups fresh spinach washed
  • ▢ 2 cans large white beans (alubias extras) drained and rinsed
bowls of ingredients for chorizo and white bean stew.

Instructions

  • Warm the butter and oil in a large pot over medium heat. Add the onions and sauté the onions until they are just browning, about 10 minutes. Add the diced garlic and sauté another minute.
  • Add the fresh chorizo and let the chunks brown on each side.
  • Add the carrot, semi cured chorizo, herbs, and cayenne pepper and stir well, then pour in the white wine and simmer for 1 minute to reduce the wine.
  • Add the chopped tomatoes and tomato paste, and simmer for 2 minutes.
  • Add the 3 cups of chicken stock, then bring to a simmer and cook for 15 minutes uncovered.
  • Add in the fresh spinach and beans, then cover and cook for 10 minutes.
  • Serve hot and enjoy!

Notes

  • Use high quality canned goods, especially for the beans and tomatoes. If you can find Spanish ones, it’s all the better!
  • Use Spanish chorizo if you can find it. Fresh Mexican chorizo is spicier than its Spanish counterpart.
  • This stew keeps in the fridge for 3-5 days, and freezes well for up to 3 months.

Nutrition

Serving: 1serving |
Calories: 541.79kcal |
Carbohydrates: 49.59g |
Protein: 27.85g |
Fat: 25.27g |
Saturated Fat: 11.15g |
Polyunsaturated Fat: 1.6g |
Monounsaturated Fat: 6.98g |
Trans Fat: 0.12g |
Cholesterol: 79.4mg |
Sodium: 367.14mg |
Potassium: 1420.33mg |
Fiber: 11.09g |
Sugar: 8.46g |
Vitamin A: 6350.48IU |
Vitamin C: 41.1mg |
Calcium: 228.28mg |
Iron: 8.49mg |