Tag: mediterraneanfood

Pilaf Bowl
November 23, 2025

Pilaf Bowl

This fragrant salad uses bulgur wheat as its base, an endlessly versatile, slightly chewy grain that is very popular throughout the eastern Mediterranean, where it is used to stuff vegetables, thicken soups, and serve in warm or cold pilafs such as this one. The grains …

Soups & Salads
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by CookDiaries
Gigante Beans With Seaweed Salmoriglio
November 23, 2025

Gigante Beans With Seaweed Salmoriglio

Salmoriglio is a Mediterranean sauce with herbs, garlic, and olive oil. In this version, after simmering its umami goodness into a pot of creamy beans, kelp is used as the base of the sauce. There’s a lot of olive oil in this recipe. Recipe information …

Dinner & Lunch
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by CookDiaries
Hummus Sauce
October 29, 2025

Hummus Sauce

Hummus Sauce is creamy, savory, and full of rich, nutty flavor. Smooth and versatile, it’s perfect for drizzling over roasted vegetables, spreading on sandwiches, or using as a dip bringing a wholesome, delicious boost to any meal.

Prep10 minutes
Servings 6

Ingredients

  • 1 (15 oz can) chickpeas / garbanzo beans, drained liquid reserved
  • 2 – 4 Tbsp liquid from can of chickpeas
  • 3 Tbsp tahini
  • 2 1/2 Tbsp fresh lemon juice
  • 2 Tbsp extra virgin olive oil, plus more for serving if desired
  • 1 medium garlic clove
  • 1/4 tsp ground cumin
  • Salt, to taste
  • Paprika, for serving

Instructions

  • Add chickpeas, 2 Tbsp liquid from chickpea can, tahini, lemon juice, olive oil, garlic and cumin to a food processor.
  • Season with salt to taste (I usually use 1/2 tsp), then process for 5 minutes until smooth and fluffy, while adding additional reserved liquid to thin as needed (note that it will thicken once chilled).
  • If desired, plate then swirl in center and add more olive oil, sprinkle with paprika.
  • Store in refrigerator in an airtight container up to 1 week.

Notes

  • Watch out for rancid tahini. If it’s gone bad it will have a strong, sharp unpleasant flavor and can ruin the hummus.
  • This is the perfect ratio in my opinion, but if you like a little more tahini or garlic feel free to add some for a strong flavor.
Liquid Gold
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by CookDiaries
Stuffed Flounder
September 23, 2025

Stuffed Flounder

Elegant, but easy, this stuffed flounder gets a Mediterranean twist with a savory filling of tomatoes, roasted red peppers, Castelvetrano olives, and dill. Once assembled, the fillets bake hand-off in a delicate wine, garlic, and saffron sauce. Prep – 15 minutes minsCook – 25 minutes …

Seafood
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by CookDiaries
Briwat – Moroccan Almond Pastry
September 12, 2025

Briwat – Moroccan Almond Pastry

Crispy, golden, and filled with sweet, spiced almonds, Briwat is a Moroccan pastry that feels like a little treasure in every bite. Perfect for celebrations, tea time, or any moment that calls for something special, these delicate treats balance crunch and richness in the most …

Sweet Treat
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by CookDiaries
Moroccan Potato Omelette (Spanish Tortilla)
June 2, 2025

Moroccan Potato Omelette (Spanish Tortilla)

This pan fried Potato Omelette is a Moroccan spin on the classic Spanish Tortilla, made with eggs, Yukon gold potatoes, & a blend of colorful veggies and spices. It’s loaded with unique flavor & texture & makes an easy one pan breakfast, brunch, dinner, appetizer, or snack, perfect for sharing with friends.

Prep Time: ~10 minutes
Cooking Time: ~30–35 minutes
Serves: ~3

Ingredients

  • 2 tbsp olive oil
  • 2–3 Yukon gold potatoes, diced
  • 1 small yellow onion, diced
  • 1 zucchini, diced
  • 1/2 cup cherry tomatoes, halved or diced tomatoes
  • 1/4 cup parsley, minced
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 tsp salt
  • 1 tsp pepper
  • 6 eggs
bowls of eggs, oil, tomatoes, zucchini and more

Instructions

  1. Prep the pan & veggies. Heat the olive oil in a skillet over medium heat. Dice & chop the potatoes, onion, zucchini, tomatoes and parsley. 
  2. Fry the potatoes. Add the potatoes to the oil and cook until they begin to turn golden brown all around, about 10 minutes
  3. Add veggies. Add the onion and continue to cook until they begin to caramelize, turning the heat down to low if needed. At this point, add the zucchini and tomatoes, and continue to cook everything until the zucchini has softened and the potatoes are cooked through. 
  4. Season with spices & herbs. Season everything with half of the parsley and all of the spices. Mix to coat the veggies with the spices and herbs. Distribute the veggies evenly throughout the pan.
  5. Add the eggs. Beat the eggs in a bowl before pouring over the veggies. Let the eggs cook for a few minutes before covering.
  6. Cook. Continue to cook on medium low for 10 minutes, until the edges have solidified and can pull away from the side of the pan when moved gently with a spatula.
  7. Flip & serve. Flip the omelette onto a serving platter, slice and serve. Garnish with remaining parsley.

Nutrition Per Serving:

  • Calories: ~250–300 kcal
  • Protein: ~10–12 g
  • Fat: ~15–18 g
    • Saturated Fat: ~3–4 g
  • Carbohydrates: ~20–25 g
    • Fiber: ~2–3 g
    • Sugars: ~1–2 g
  • Cholesterol: ~185–200 mg
  • Sodium: ~250–350 mg (depends on salt and sausage use, if any)
  • Potassium: ~500–600 mg
Breakfast, Dinner & Lunch
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by CookDiaries