Must-Try Mediterranean Cuisine: An Edible Odyssey — Chef Denise (2024)

Mediterranean Cuisine

Mediterranean cuisine is one of my favorite cuisines! I love everything about it—the amazing spices and flavors, the vegetables and salads, the grains, the lamb, the kebabs, the many kinds of phyllo pies, and maybe mostly, the mezzes and flatbreads.

What is Mediterranean Cuisine? Of course, Mediterranean cuisine gets its name from the Mediterranean Sea, which borders Southern Europe, Northern Africa, and Western Asia.

This kaleidoscope of cultures is what makes Mediterranean cuisine so diverse and delicious. Mixing ingredients, methods, and traditions from so many countries, you’re bound to make some of the most delicious dishes on the planet!

It’s a mouthwatering mosaic of flavors! You can eat Mediterranean cuisine nearly every day and never be bored!

I am not a history buff (that’s my husband), but I do know that some of the world’s oldest civilizations were born in these regions. My simplistic explanation is that as empires came and went, and as countries changed hands, so did the foods.

So, while the differences among the countries and ethnicities that border the Mediterranean Sea sometimes seem endless, there are similarities and overlaps in the foods they eat.

And often it’s difficult to conclusively trace the origins of dishes in Mediterranean cuisine. Many of these countries make the same dishes with different names. Or sometimes dishes with the same name have slight to major variations.

For example, what we commonly know as a one of the most traditional Greek dishes, the Greek Salad (tomatoes, onions, cucumbers, olives, oregano, olive oil, lemon, and feta) is very similar to salads of nearby Mediterranean countries. Take away the feta and it becomes a Turkish Salad, chop the Turkish Salad smaller, it becomes an Israeli Salad.

As if there weren’t enough disagreements in this part of the world, some countries have even sued other countries for calling a dish their own! (Lebanon sued Israel over hummus.)

Staple ingredients of Mediterranean cuisine include lots of vegetables (especially tomatoes, eggplant, onions, cucumbers, and squashes), lemon, garlic, olives and olive oil, fish, legumes, and grains, with fresh herbs like mint, parsley, oregano, dill, and cilantro.

Sounds a lot like “The Mediterranean Diet,” right? Right!

Mediterranean Cuisine Countries

Although there is a lot of overlap of ingredients, you can find general flavor distinctions when you break Mediterranean cuisine into three geographical regions (not by continent): Eastern Mediterranean cuisine (Greece, Turkey, Syria, Lebanon, Israel, Palestine, and Egypt), Northern African Mediterranean cuisine (Morocco, Algeria, Tunisia, and Libya), and Southern European Mediterranean cuisine (Italy, Southern France, and Spain). (For the purposes of this post, dishes that are uniquely Italian and French have not been included, as they have their own section on this website.)

Eastern Mediterranean cuisine tends to have more feta, yogurt, sumac, and pomegranates.

Northern African Mediterranean cuisine has an abundance of spices from chilis, along with cumin, paprika, coriander, cinnamon, and cloves.

And in Southern European Mediterranean cuisine, you’ll see more capers, saffron, basil, mustard, anise, and pine nuts.

Looking at this map you realize not only is this where some of the best food in the world can be found, it’s also where you can find some of the most amazing vacation destinations!

With so many dishes from so many countries, Mediterranean cuisine can be overwhelming. So, I’ve asked my network of chefs, food writers, and travel bloggers to weigh in with their best must-try Mediterranean cuisine dishes. Hopefully our list will help you seek out the best dishes to eat when you’re traveling, or to order at your neighborhood Mediterranean restaurant—or even cook at home.

The Must-Try Mediterranean Cuisine List

Mediterranean Cuisine Breakfasts

Tortilla de Patatas (Spanish Omelette)

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Tortilla de Patatas, or Spanish Omelette as it is often called, is almost spartan in its simplicity, but a good one is a royal treat! Between the two names you have the full recipe, as it is essentially a potato omelette, with or without the addition of onion (some controversy there). When a dish is as simple as this, the quality of the ingredients becomes even more important, so if you give it a shot (and you should!) then go for the best potatoes you can find and lovely organic free range eggs.

Unsurprisingly, this is a very popular dish from Spain, where its origins are shrouded in a little mystery (including the possibility of Portuguese influence!), but it is clear that it was a dish for poor people who used potatoes to add bulk when they could afford only a few eggs and scant vegetables. Today this remains a very cost-efficient meal, but it is truly delicious and graces the tables of both the rich and the poor at any time of day.

Tortilla de Patatas has a similar appearance to a round cake and so can be eaten in slices at breakfast. It is also often cut into cubes and served on a stick as a tapa, making it perfect for an aperitif with friends. Tortilla de Patatas is tasty either hot or cold, which also makes it perfect for picnics, where it is also great between two slices of crusty bread as a sandwich, or as a tasty school snack!

Bougatsa

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Bougatsa is one of the most stunning Mediterranean cuisine dishes you can try while visiting the Greek island of Crete.

It’s made with a wonderfully thin phyllo pastry, usually hand-rolled by the last remaining artisans on the island. The pastry can have unique fillings, including custard, or even sweet myzithra cheese, a local creamy, goat cheese that’s simply delicious. Bougatsa is baked and then served warm with a sprinkle of cinnamon or sugar.

If you want to order a portion of Bougatsa in Heraklion, the capital of the island, the best place to go is definitely Kirkor, in the most central square in town, Liontaria. Here, they serve it mostly made of custard, and you can choose to have it soaked in honey, covered with a topping of nuts, or even with a side portion of melting ice cream in summer.

On the other hand, if you’re spending some time in the lovely western city of Chania, the best place to go for Bougatsa is Iordanis. In this bakery shop, just meters from the central public market, Bougatsa is filled exclusively with myzithra cheese and just some sugar added on top if you wish. Iordanis has been producing this most traditional dish in Crete since 1922, and it’s the only product they make.

And in case you’re wondering, the best thing to have together with a portion of Bougatsa is a cup of hot, dense, Greek coffee.

Shakshuka

Recommended by Denise from Chef Denise

Shakshuka, pronounced “shock-shoe-kah,” is one of my favorite dishes within all of Mediterranean cuisine!

Eggs are poached in a sauce of tomatoes, peppers, and onions seasoned with cumin, nutmeg, paprika, garlic, and cayenne. It’s a beautiful one-pan meal usually served in a skillet with bread. Variations of this dish may include the addition of cheese or olives, and I usually opt for feta and Kalamata!

Although most agree this dish is centuries old, different countries dispute Shakshuka’s origin. It may come from the Ottoman Empire, Yemen, Tunisia, or Morocco. Well, that narrows it down!

One of those countries may rightfully claim invention rights, but Shakshuka may be even more beloved in Israel, where it’s considered a national favorite. It is said to have been brought to Israel by Jewish immigrants from North Africa. As a vegetarian dish, part of its original appeal was its affordability, and it was even served to the troops in the Israeli army.

In English-speaking countries, where eggs are eaten for breakfast, you will see Shakshuka on breakfast menus. However, if you’re visiting Israel, you’ll find it’s popular any time of day: breakfast, lunch, and dinner!

Eggplant Fatteh

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Fatteh is a very popular breakfast dish in the Levant region of Jordan, Lebanon, Syria, Israel, and Palestine traced back to the 13th century. The word Fatteh means “to crumble” in Arabic. Universally, the base of Fatteh is crumbled pita bread, yogurt, and chickpeas, but there are many different versions, like eggplant Fatteh.

Lebanese style eggplant Fatteh is made with garlicky tahini yogurt, fried pita bread, fried eggplant, and tender chickpeas. It can be topped with some roasted pine nuts or eaten as is.

Some other variations of Fatteh are chicken Fatteh, ground lamb Fatteh, and ground beef Fatteh. Additionally, Fatteh yogurt can be made in different ways depending on the region. The yogurt can be made with or without tahini, and also with or without mashed garlic. The crumbled pita chips are either baked or fried, or stale pieces can be repurposed as they are. Chickpeas are prepared from scratch commonly, requiring a prior soaking time. Many Fatteh recipes are served with rice layered into the dish.

Fatteh is also an excellent lunch or dinner meal, and best eaten right after the yogurt is poured onto the crunchy pita bread. Fatteh is usually served as a layered dish, first starting with a crunchy crumbled pita, then rice, chickpeas, and eggplant (or meat), and topped with the yogurt sauce. Fatteh can be eaten the next day if the ingredients are stored separately to maintain the right texture.

Fatteh is common throughout the Mediterranean region, and for good reason. It's very versatile, delicious, and easy to make.

Zaatar Manakish

In local houses and restaurants, Manakish, or Arabic flatbread, is usually baked in the morning since we commonly eat this dish during breakfast or early lunch. It is rare to serve this dish during late snacks or dinner. Traditionally, Manakish is not eaten alone, but rather served with other side dishes such as scrambled eggs, olives, cheeses, raw sliced vegetables, and hot tea. It is typical among Middle Eastern families to eat Manakish with Arabic tea.

Among all flatbreads, Zaatar Manakish is the most popular in Eastern Mediterranean cuisines. Zaatar is a Middle Eastern herb that is a mix of thyme, oregano, sumac, sesame, and other herbs found in Israel, Jordan, and Lebanon. You can purchase it in any Middle Eastern or Lebanese grocery store.

It is a well-known food condiment that has been used since the Arab medieval era. Now, in most Middle Eastern cuisines, locals are using zaatar in most of their food dishes.

In addition to its culinary use, zaatar is said to provide medicinal benefits for both physical and mental health. In Palestine, it is believed that zaatar even helps boost the mental function of students in school.

Mediterranean Cuisine Soups and Stews

Bamia (Okra Stew)

Recommended by Lily from The Matbakh

The word bamia means okra in Arabic, and it's a common dish throughout the Mediterranean cuisine region.

In Turkey, Bamia is prepared using okra, lemon juice, olive oil, sugar, salt, and pepper, whereas in Egypt, Bamia is prepared with lamb or oxtail, tomato puree, onions, garlic, salt, and pepper. In Greece, Bamia is made with tomatoes, onions, malt vinegar, olive oil, and okra. Each region has a slightly different way of preparing the dish, but one thing is for certain, it contains okra and tomatoes.

In Egypt, Bamia is a staple in every home. It can be made vegetarian, however it's often made with either lamb or beef. One particular way of making this comfort food dish is with beef oxtail, also known as akawi in Arabic. Bamia with akawi is an okra stew that is cooked over a long period, yielding a deeply satisfying tender dish.

One of the differences in Bamia across the Mediterranean is the type of okra used. In Egypt, the common way to make Bamia is using whole baby okra (around 1" to 1.5" in size). In Greece and Turkey, Bamia is made with long okra (around 3" in size). Baby okra is hard to find in many supermarkets in the U.S., so one option is buying frozen baby okra to make Egyptian Bamia.

Bamia is traditionally served with a dish of rice, and in Egypt, the common rice is a short-grain rice known as Calrose.

Chances are that every family home around the Mediterranean makes some variation of Bamia. This hearty comfort food is unique to each region but absolutely satisfying everywhere.

Kotopoulo Soupa Avgolemono (Greek Lemon Chicken Soup)

Recommended by Jenny from The Greek Foodie

The Greek lemon chicken soup Kotopoulo Soupa Avgolemono is delicious and can be used for healing purposes, or for pure comfort and delight. It is a much-loved traditional Greek soup, you must try while visiting Greece.

Apart from chicken, it can include carrots, celery, avgolemono, and rice. There are varieties with orzo pasta, however orzo is rarely used in the traditional Greek chicken soup.

Avgolemono is a lemon and egg sauce. Greeks use avgolemono in chicken soup, stuffed grape leaves, meatball soup, etc. It adds rich and bright flavors to the dish. In the Greek chicken soup, avgolemono is added at the very end of cooking.

An old Greek culinary myth says that when the egg and lemon sauce is being mixed before it is added in the soup, a couple has to kiss in the kitchen, otherwise it goes horribly wrong and the egg splits!

The thick, velvety concoction of chicken broth, rice, egg, and lemon make Kotopoulo Soupa Avgolemono an iconic Greek dish in Mediterranean cuisine.

Interesting facts:

• It is the traditional one-pot Christmas dish on Rhodes and the other Dodecanese islands.

• Until the late 1960s, chicken was considered a delicacy on the islands. It was the most expensive of all meats and, except for important feasts, was usually reserved for children and the sick.

Gazpacho

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Andalusia. The far south of Spain. Just a boat ride across the Mediterranean Sea from Morocco. A melting pot for cultures and Mediterranean cuisine. The Moors, the Christians, the Romans . . . who hasn't ruled this south European corner? With that comes culinary delight, and one of the most traditionally Andalusian dishes is Gazpacho soup. A delicious cold tomato soup meant to cool you down during the unbearably hot days this region sees, especially in the summer months.

Originally brought to Andalusia by the Romans, the soup was pretty much bread, water, olive oil, garlic, and vinegar. In the later days, the Spanish added tomatoes and green peppers to create the famous red gazpacho most are familiar with today.

But you can also find green gazpacho, also known as cucumber gazpacho. Skipping the tomatoes, obviously, the cucumber gazpacho recipe has been played around with by creatives and can be found in an unimaginable variety of ways. All, however, feature green ingredients to make the beautiful, green color of this refreshing summer soup.

Though it is a soup, you’ll see most locals drink it. Most Andalusian homes cook up a big pot of Gazpacho and leave a jar in the fridge for days until it’s empty. Popping by the fridge for a drink, they’ll often come back with a glass of gazpacho. In restaurants, you’ll usually get it served in a soup bowl, but if you ask for a glass of gazpacho, they’ll usually be happy to see you have it the “right way.”

Molokhia (Egyptian Spinach Soup)

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Legend has it that this popular dish in Mediterranean Cuisine dates back to ancient Egyptian times and was reserved for royalty. Now it is a staple in every Egyptian household, and most restaurants that specialize in Egyptian cuisine have it on their menus.

Just like other leafy greens such as kale and spinach, Molokhia is loaded with nutrients. (Molokhia is both the name of a plant and the soup made from it.) It is actually one of the first “solid” foods introduced to Egyptian babies. I remember joking with my other mum friends that we should start a business making Molokhia baby food!

To cook Molokhia, you first have to pluck the leaves off the stems and leave them to air overnight. Then you chop the leaves finely. If you can’t find fresh Molokhia, or are just a lazy cook like me, you can always use the frozen version. Add the Molokhia to a stock and heat in a saucepan. Most cooks use chicken stock, although you can also use beef, fish, or vegetable stock. Make sure the heat is low, so it gently simmers—never allow it to boil! Meanwhile, chop some garlic and fry it in a saucepan with some oil, salt, pepper, and coriander.

Now add the browned garlic while it is hot to the Molokhia and simultaneously take a HUGE GASP! Nobody knows why Egyptians do that when they cook Molokhia. It is just one of those traditions that are passed down from one generation to the next until someone arches their eyebrows in dismay.

Molokhia is traditionally served as a soup with pita bread or over rice. For protein, most families eat it with chicken, especially if they have used chicken stock. Lots of people also enjoy it with rabbit, lamb, pigeon, duck, fish, or even shrimp. Not everyone is a fan of its texture, to be honest. But if you ever happen to visit my home country, Egypt, you must give it a try!

Tagine

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Tagine is the quintessential dish of Morocco. A slow-cooked stew that bursts with root vegetables and a mélange of spices, its origins date back more than 1,000 years. In fact, the dish is even mentioned in the folklore tales of One Thousand and One Nights!

Technically speaking, the tagine is actually the vessel used to cook the meal. And it’s the most fun-looking cooking vessel of Mediterranean cuisine! It’s hard to mistake it, with its circular base and cone top, all crafted from rough earthenware. But that unique shape is what gives the taste. It causes the flavored stock to rise and condense, creating a convection current that cooks everything within. The result is a dish that hardly requires any H2O to get steaming, which is important in the dusty Maghreb on the fringes of Saharan Africa!

Tagine varies from place to place. In the mystical medinas of Marrakesh, it's often packed with lamb and carrot and cinnamon sticks.

On the wave-bashed shores of Essaouira and in the Berber shacks by the Taghazout surf beaches, it might be a salty seafood tagine with a zingy lemon for garnish.

In traditional Fez, the stews are regularly infused with dried fruits, almonds, currants, and even eggs.

Most Moroccans will eat a tagine with a side of couscous or flatbreads cooked on a griddle and served with olive oil, dipping spices and—occasionally—harissa for extra kick. Vegetarian versions are now also an option. In these, the meat protein is replaced with lentils, chickpeas, or other legumes, but the punchy spice overtone remains.

Mediterranean Cuisine Appetizers, Tapas, Mezzes, and Snacks

Boquerones (Spanish Anchovies)

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Boquerones is one of the most popular tapas in the South of Spain. It is so famous that the locals of Malaga sometimes refer to each other as Boquerones rather than Malaguenos.

The Boqueron is an anchovy that lives in the waters of the Alboran Sea, on the southern coast of Spain. It is different from other anchovies found in Mediterranean cuisine because of its size. It’s much bigger, and its texture much meatier.

The Boqueron from the South of Spain is meant to be eaten fresh, on the same day as it is caught. This is why it is one of the most popular dishes you can have at a beach bar around the Malaga province.

The fish is put on a skewer and grilled over an open fire, made from olive branches. The beach bars called chiringuitos usually have their grills for Boquerones made in an old boat.

There are several types of recipes for Boquerones. The most popular one is Boquerones al Limon, served at chiringuitos on the beach. They are usually served with lemon, 7-10 per order, and cost between 5 and 7 euros, depending where you go.

In tapas bars, you will often find Boquerones al Vinagre, which are marinated in vinegar and served with lots of garlic and olive oil on top. The serving size is much smaller than the Boquerones al Limon, and they cost significantly more, but they are worth it because they taste so good.

Making Boquerones al Vinagre is a long process, taking around 3 days to obtain those delicate flavors. So, maybe you should visit Malaga and try all of the different types of Boquerones there!

Falafel and Hummus

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I’ve always loved Mediterranean cuisine, and in particular the food in the Middle East.

Even if falafel and hummus are not necessarily specific to Israel, I found some of the best of both there.

When Jewish immigrants came to Israel from Europe, they adopted the local cuisine, including falafel and hummus. Both are vegetarian and are made from ingredients that are allowed by Jewish dietary laws. They can be eaten together, and/or with pita.

High in protein, falafel—or deliciously fried chickpea balls—are a great option for vegetarians. Served in a flatbread wrapping with tabbouleh salad and tahini sauce, a falafel sandwich is a great light lunch. Or falafel may be served with other appetizers in a meze assortment.

Hummus in Israel doesn't taste like the one we buy at the supermarket at home. The great taste comes from combining the mashed chickpeas with just the right amount of tahini paste.

The creamy chickpeas spread topped with a drizzle of olive oil goes best with delicious falafel and pita bread. We had the hummus and falafel as a starter for almost every meal in Israel—we just couldn't get enough of it.

Make sure to try both in Ha'Carmel Market in Tel Aviv, as well as in the Muslim Quarter in Jerusalem.

Htapothi Sti Skhara (Greek Grilled Octopus)

Recommended by Denise from Chef Denise

Greeks have been eating octopus since before the age of Aristotle.

Octopus is definitely one of those foods that make me wonder what made the first person look at it and say, “I bet that would be delicious!”

Yet, it’s a classic dish in Mediterranean cuisine, and like its cousin the squid, it is enjoyed in most of the Mediterranean countries. Grilled octopus is a specialty of Greece, especially on its many islands.

I have to admit, it took a little bit of coaxing before I ate my first bite of Greek Grilled Octopus—but it was delicious from that very first taste. Cooked properly, it is tender even with the char—that’s what makes it so delectable.

The key is that the octopus needs to be dried and beaten before it is prepared. It is a common sight to see octopi hanging on the lines like laundry. If this step is skipped, the octopus contains so much water that it steams itself when cooked and becomes rubbery.

Mainly enjoyed as an appetizer (or mezze), the classic Greek preparation is to slice the charcoal-grilled octopus thin and dress it with a little olive oil, oregano, and lemon.

Tabbouleh

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Tabbouleh—otherwise known as tabouleh, tabbouli, tabouli, or taboulah. Whichever spelling you choose, it has existed in some form on the Levantine menu for over 4,000 years.

Today, tabbouleh is one of the the most well-known dishes in Mediterranean cuisine, and can be found around the world. But it is most strongly associated with Lebanese cuisine, probably appearing at least weekly on every Lebanese family table.

In fact, in Lebanon, they love Tabbouleh so much, they celebrate National Tabbouleh Day the first Saturday of July.

Served cold and considered a salad, Tabbouleh is traditionally part of the mezze. The mezze, or appetizers, consist of a variety of shared small plates of dips and salads, usually accompanied by pita or other bread.

Mezze can also be a light meal. Personally, I’ve made mezze a not-so-light meal on more than one occasion—YUM! To me, it’s the best part of Mediterranean cuisine!

Tabbouleh combines fresh parsley (sometimes also mint), bulgur, tomatoes, onion, lemon juice, and olive oil to make one the most refreshing dishes you’ll ever have—not just in Mediterranean cuisine, but in any cuisine!

While the ratio of bulgur to herbs and tomatoes varies from recipe to recipe, the freshness starts with the parsley—and it must be flat leaf parsley, not curly!

Sfiha

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It is a bitter irony that the world is starting to discover the exciting flavors of the Levant as a result of the forced migration of its people due to war. Sfiha, coming from the word that means “to flatten,” are flatbreads that are baked with a topping of minced meat and spices. They originated in the Levant in the medieval Arab era where flatbreads were made on hot stones, a metal sajj plate, or in a tandoor.

Over time, they started to be baked in brick ovens called “furns,” allowing meat toppings to be added. They quickly spread throughout the Ottoman Empire and beyond. They became very popular in certain areas of Brazilian food culture, where many Syrian and Lebanese people emigrated in the early 20th century.

The most common Sfiha come with minced lamb, onions, tomatoes, pine nuts, and spices. Sumac, allspice, and Aleppo peppers are a common blend, with other Mediterranean cuisine spices such as cumin, coriander, black pepper, safflower, and cinnamon also found in some recipes.

Baalbek in Lebanon is particularly famous for its Sfihas. Here, pomegranate molasses is a common addition to the meat and spices, adding a sweet tang to the dish. There are many variants in dough and filling, and they will also have different names (“lahm bi’l-‘ajin” or “raqiq/ruqaq,” for example) depending on exactly where you are, but the basic premise is the same.

Served with yogurt and pomegranate seeds, these are an ideal snack for “on the go” or as an appetizer before you delve into the main event of your dinner.

Saganaki (Greek Fried Cheese)

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One Mediterranean food that cannot be ignored is the delicious dish known as Saganaki. It’s most commonly served as an appetizer in the nation of Greece, although variations are found in Turkey, Lebanon, Cyprus, and elsewhere in the region. In fact, locals and experienced travelers will even tell you that each Greek island prepares Saganaki slightly differently. Sifnos island is one of the best destinations to try the dish, but you can’t go wrong with Saganaki.

Saganaki is prepared by taking a slice of cheese and pan-searing it in a small, metal frying pan. The cheese slab is cooked and tossed until all sides are golden-brown and then it’s served. The dish is commonly plated with a lemon wedge that is squeezed onto the Saganaki before eating. You can find the dish served family style in almost every taverna or restaurant in coastal Greece and the islands.

Saganaki is a simple dish, but only if you find cheesemaking simple. The variation in its taste and regional flavor depends largely on the type of cheese used. In the Greek world, you’ll find Saganaki prepared with halloumi, kasseri, kefalotyri, or sheep's milk feta cheese. If you’re visiting Cyprus or Turkey, you’ll find the cheeses are different. Even within Greece, the local ingredients make a difference, and this simple dish has a complex flavor composite.

Wherever you visit Greece, or even a Greek restaurant, Saganaki on the menu is a good thing. And you should order it! You won’t be let down by this classic Greek Mediterranean appetizer.

Pilpelchuma

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Life isn’t quite complete until you’ve tried Pilpelchuma, that spicy chili pepper condiment from the Libyan Jews of Tripoli. Especially if you love spice in your life!

In Hebrew, the word pilpelchuma translates to pepper-garlic, and that basically sums up what this hot little number is all about. Also known as filfel chuma, it is spicy, as mentioned, garlicky, a little earthy, and just bursting with tangy citrus notes.

Pilpelchuma has a long history, tracing its roots to the Libyan Jews who can trace their own history back to 300 BCE. This was a time when the Sahara Desert wasn’t yet a desert, but in fact a vibrant, spectacularly green land. Don’t foods with history and tradition behind them just seem to taste so much better, and stand out from the crowd?

Pilpelchuma is a must-try food of Mediterranean cuisine not just for its rich, punchy flavor but also its versatility. It makes a wonderful mezze dip; in fact, mixed with mayo, it simply rocks! If you are one of those people, like me, who simply must have a little heat at every meal, Pilpelchuma makes the perfect table condiment.

Why else do you need filfel chuma in your life? Because you can also use it as a topping, a sandwich spread, a marinade, and an all-round cooking ingredient. I love making roast potatoes with it!

The good news is, if you don’t like the heat, in this instance there is no need to leave the kitchen! Just tone the spice level down by using mild chili peppers. Because, trust me, Pilpelchuma is a Mediterranean food you need in your life!

Tzatziki

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Since Greece is commonly called “the cradle of civilization,” you’d expect that it would contribute significantly to Mediterranean cuisine—and it does! One of its most beloved dishes is Tzatziki, pronounced “tuh·zee·kee.”

This yogurt-based dish of cucumber, dill, garlic, and lemon has become so popular in Mediterranean cuisine that you will find variations in Turkey and all of its Middle Eastern neighbors—and even at grocery stores here in the United States!

Tzatziki is a centuries-old dish with roots in India. A descendant of the yogurt-based raita, which was used to decrease the heat of spicy Indian dishes, Tzatziki also cools down the heat. It’s one of the most refreshing dishes in the sweltering heat of a Greek summer day. Cool as a cucumber—right?

Tzatziki is always served cold, but throughout Mediterranean cuisine, it’s a very versatile dish. It can be a dip with pita as a mezze or snack, or a sauce served with meats, gyros, and souvlaki.

If you’re in Greece, definitely try the real deal!

Mediterranean Cuisine Lunch and Dinners

Kolokythoanthoi Gemistoi (Greek Stuffed Squash Blossoms)

Recommended by Jenny from The Greek Foodie

Stuffed zucchini or squash blossoms are one of the most delicious summer foods of Crete, greater Greece, and, indeed, all Mediterranean cuisine. Households all over Crete make these amazing stuffed blossoms with ease & great skill.

The blossoms are filled with a mix of herbs, rice, and juicy grated tomatoes. They simmer in low heat for an hour or so and are served as a summer dish for the whole family to enjoy. The taste is clean and fresh.

Stuffed squash blossoms are traditionally served with a light yogurt sauce. As an alternative, any soft white cheese makes a great side.

The delicate zucchini blossoms are collected early in the morning when they are wide open and are placed inside each other so they don’t close. There are two kinds, the so-called “males" with the stalk, and the “females” that grow on the zucchini. Both kinds can be filled.

They are quite delicate and need attention in both harvesting and cooking. They can be kept in the refrigerator for 1 to 2 days, but it is ideal to cook them the day they are cut.

Balik ekmek (Turkish Fish Sandwich)

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Balik ekmek is a Turkish name for fish sandwich. This Turkish street food is typically served with grilled fish along with various vegetables inside a bun of Turkish bread.

While the most popular Balik ekmek in Turkey is probably the one in Eminonu Square, on the European side of Istanbul, the fish sandwich is relatively easy to find in other parts of Turkey as well.

What made the one in Eminonu gain its popularity is probably that it is served straight from a boat where you can see Istanbul's view while enjoying the tasty fish sandwich.

However, if you decide to explore Turkey outside Istanbul, you'll notice that you can find Balik ekmek anywhere, especially if you happen to stop by an area with a seaside view.

As I spent a small period of my life in Izmir, one of my favorite Balik ekmek stalls is the one in Inciralti. While they don't sell it on the boat like the famous one in Eminonu, they still serve it by the seaside, where you can pick a spot to enjoy the sandwich while taking in the city view.

If you happen to explore the Asian part of Turkey, you can also enjoy Balik ekmek served on a boat like the one in Eminonu, minus the crowd. One of my favorites is the one in Mersin, at a boat restaurant called Meryem Ana Kozde Balik Yuzer.

Balik ekmek is best served with a cold co*ke, although if you want to experience it the local way, I would recommend you order Ayran as your drink. A traditional Turkish beverage made of yogurt, water, and salt, it's a refreshing way to enjoy your evening in Turkey!

Kushari

Recommended by Nina from Lemons and Luggage

Kushari is Egypt's national dish and has been around for around 200 years. Combining some Mediterranean cuisine staples—lentils, rice, and pasta—it's a very unique dish that you can get at a lot of street food places all over Egypt. The different ingredients that initially don't seem like they go together are layered and then topped with a spicy tomato sauce, a chili vinegar sauce, and fried onions.

Kushari combines Italian and Indian ingredients but adds its own Egyptian flavor in the way these ingredients are used. It's a dish that even working-class people can afford to make because of its inexpensive ingredients, and yet the lentils and tomato sauce provide some necessary nutrients.

And yet, despite its affordability, Kushari transcends class in Egyptian society. It's everyone's favorite dish. The traditional recipe is vegan, though there are non-vegan variations of Kushari today.

You can usually find Kushari in street carts in Egypt's cities, but there are also restaurants that have Kushari on their menu. Some restaurants specialize entirely in Kushari and don't offer any other dishes. These restaurants usually close for Ramadan, as the dish is less popular during this month when people prefer to eat meat dishes. Nonetheless, it's actually a great option for vegan Ramadan recipes if you're cooking at home.

While Kushari takes some time to prepare because of the different ingredients, the process is absolutely worth it because of the delicious end result. It's a very hearty and comforting dish, full of carbs and protein, that goes well with a fresh salad.

Maqluba

Recommended by Saif from The Odehlicious

Maqluba is a traditional Levantine (Eastern Mediterranean) food that is a mix of meat, rice, spices, and fried vegetables. It is popular and widely eaten by locals in Jordan, Palestine, Syria, and Lebanon. This dish was introduced way back in the 13th century and found in the Iraqi recipe cookbook Kitab al-Tabik.

In Arabic, the word Maqluba means “upside-down,” and the term fits the dish because the pot the meal is prepared in is flipped over to pour its contents onto a large round serving platter. This dish is mixed with baharat, which is a combination of 6 to 8 spices. Baharat is one of the main elements that give Maqluba its unique flavor. If you are looking to buy Baharat spices, they are sold in any Middle Eastern grocery store.

The meat and the spices are boiled in the cooking pot and later fried in deep oil along with common vegetables like potatoes, eggplant, and cauliflower. The dish is not spicy, but it is very flavorful, with the broth, meat, rice, and other ingredients wonderfully complementing each other. The best part is that this dish can serve as a pure vegan dish or with meat such as chicken, lamb, or beef. Seafood is not commonly used in this dish.

In Levantine family tradition, Maqluba is made during family gatherings and special occasions. In most local residences, you will notice that they pair Maqluba with plain yogurt and Mediterranean cuisine salads like Fatoush or Tabbouleh. Without these two side dishes, Maqluba would not be considered to be complete in the Levant.

Gyro and Souvlaki Pita

Recommended by Shelley from Travel-Stained.com

From the beaches of Naxos to the streets of Athens, indulging in a Gyro or Souvlaki Pita is the first thing I do when visiting Greece. Fortunately, this is an easy task, since these delectable dishes can be found on every street corner.

The hardest part is to choose which. At 2 euros a pop for a Gyros or Souvlaki Pita, you really can't go wrong with these Greek street foods.

The difference is the meat. For an authentic Gyro, the meat, usually pork or chicken, is sliced off a large doner cone and stuffed in a pita. Order it Ap’Ola to get it with everything: tomatoes, onions, tzatziki, and french fries.

At its essence, Souvlaki is pieces of meat grilled on a skewer. However, to dismiss this humble-looking meal as too basic would be a grave mistake. Whether it's made from pork, chicken, or lamb, souvlaki is always deliciously seasoned and full of juicy flavor. Order it kalamaki style to experience it in the original skewer form.

Derived from the Greek word souvla (which means spit), souvlaki has been prepared and enjoyed by Greeks for thousands of years. In ancient times, souvlaki was called kandaulos, and descriptions of souvlaki-type dishes can be found in the writings of ancient philosophers like Aristotle, and even in Homer's Illiad. The first souvlaki shop as we know it today opened in Livadia in 1951, and now, souvlaki is one of Greece's most common street foods.

Be sure not to leave the cradle of Western civilization without indulging in a Gyro or Souvlaki Pita (or 10), or you'll have missed out on one of Mediterranean cuisine’s great delights.

Paella

Recommended by Or from My Path in the World

Often referred to by non-Spaniards as Spain's national dish, paella is definitely a must-try dish on the menu of Mediterranean cuisine. It was actually born in the region of Valencia (in the countryside area around the Albufera Natural Park, to be exact), so the Spaniards themselves consider it a Valencian rice dish (and not a general Spanish dish).

Paella was originally a meal for farmers and farm laborers, cooked by them over an open fire with meat and whatever vegetables they could find around the rice fields. It is named after the pan used to cook it, and traditionally, it was eaten straight from the pan.

Although it has quite a few versions, its main ingredients are short-grain rice, vegetables, meat/seafood, and saffron. The traditional Paella Valenciana is made with rabbit, chicken, green beans, and butter beans, while other versions are made with seafood (Paella de Mariscos), vegetables only (Paella de Verduras), or a mix of seafood and meat (Paella Mixta).

As long as it's not burned, one of the most important parts of the paella is the layer of roasted, crunchy rice that is formed at the bottom of the pan, which is called socarrat (from the Spanish verb socarrar, which means to singe).

Today, this delicious dish is also a huge part of the Valencian social culture as families gather around a paella pan in their homes and restaurants. Also, giant paella pans are a must-have centerpiece in local fiestas. Fun fact: Valencian restaurateur Juan Galbis, along with a team of 80 chefs, made the world’s largest paella back in 2001, which fed about 110,000 people!

Lahmacun

Recommended by Baia from Red Fedora Diary

Lahmacun, a round thin dough topped with minced beef or lamb, is one of the staples of Turkish street food. Often called Turkish pizza by many foreigners, Lahmacun is certainly more than that. Originally from the Middle East, Lahmacun can be found in Armenian, Syrian, Israeli, and Lebanese cuisines.

Flatbreads are a common meal in Mediterranean cuisine and are cooked in large stone ovens and topped or stuffed with meat or other food and baked together. Such a dish was called lahm b'ajin in Arabic, which translates as meat with dough in English. Before it became popular in the whole of Turkey, Lahmacun was most known around Gaziantep and Urfa, the south-eastern regions of the country.

Depending on the cuisine, the mixture of Lahmacun to spread on the dough can also include parsley, cayenne pepper, cumin, paprika, and cinnamon. In some countries, Lahmacun is often wrapped with various vegetables, including peppers, pickles, roasted eggplant, or tomatoes.

Lahmacun in Turkey is prepared with minced meat, red pepper, and onion mixture. The dough is baked for a few minutes and served with slices of tomato, onion, parsley, lettuce, and lemon wedges on a separate plate. The way to eat Lahmacun is to squeeze lemon juice on the baked crispy dough and then top it with these fresh vegetables. Afterward, wrap it like a tortilla or taco and have a bite. Locals love to pair it with ayran, a Turkish salty yogurt.

Pastit*io and Moussaka

Recommended by Denise from Chef Denise

Greek comfort food anyone? And what says comfort food more than pasta? Or is that just the Italian in me?

The Greeks may have invented a lot of things, but they did not invent pasta!

Likewise, they didn’t invent the name Pastit*io. They borrowed it from the Italian word pasticcio, which refers to a category of pasta dishes baked as pies.

This Greek baked “pasta pie,” or Pastit*io, layers long tubular pasta, ground lamb meat with tomato sauce and bechamel sauce, and is topped with grated kefalotyri or kasseri cheese. And when I say long tubular pasta, they are the length of a spaghetti noodle, not a penne! Yes, really, that long!

Sometimes referred to as Greek Lasagna, Pastit*io, in my opinion, more closely resembles Moussaka in taste and ingredients. The main difference between these two icons of Mediterranean cuisine is that Pastit*io uses pasta whereas Moussaka uses eggplant.

Seasoned with the cinnamon and cloves often found in Mediterranean cuisine, these hearty dishes are richly aromatic and full of flavor!

Pastilla (Bastilla, B’stilla)

Recommended by Sam from My Flying Leap

Pastilla is a meat pie made of stuffed warqa dough, which is similar to phyllo. Though there is some debate as to where it originated, the Fes area of northern Morocco claims it. The name comes from the Spanish word meaning “small pastry.” It is found mostly in Morocco and Algeria, but it’s slowly making its way to other parts of the world.

Pastilla is traditionally made of squab, but shredded chicken is now more commonly used.

The meat is slow-cooked in broth, chopped onions, parsley, and spices, including saffron. The liquid is reduced and egg is added to thicken it. Then, the chicken is shredded, and cinnamon, sugar, and toasted ground almonds are mixed together.

Once the filling is done, the Pastilla is made. Layers of warqa brushed in melted butter are laid in a pan. Then the egg mixture is added, followed by more of the warqa, the shredded meat, more warqa, then the almond mixture, and finally, the Pastilla is covered in warqa. The pie is baked until lightly browned. It’s the perfect mix of sweet, savory, and salty, and has quite an unexpected flavor.

An alternate version served at Moroccan weddings is Seafood Pastilla. It usually contains a spicy sauce with fish, other seafood, and vermicelli. You might find shredded cheese on top with slices of lemon.

There is also a spicy chicken version similar to this which is quite good. Pastilla is a tasty, traditional Moroccan dish worth trying. Though you’ll mostly find it in the Fes area, you will also see it in other heavily touristed places like Casablanca and Marrakech. Fes is worth visiting, even if only for the Pastilla!

Kebabs

Recommended by Denise from Chef Denise

No list of delicious Mediterranean cuisine would be complete without mentioning Kebabs, which are found at Mediterranean restaurants worldwide.

Kebabs originated in Turkey and date back to at least 1377 when soldiers used their swords to grill the animals they hunted over open fires. It seems so obvious now!

Kebab itself means roasted meat, and today has come to mean almost anything cooked on a skewer. There are many varieties of Kebabs, sometimes with vegetables such as eggplant, peppers, onions, mushrooms, or tomato. They can be served with rice and/or salad or with the traditional bread of the region.

Sis Kebab (pronounced “shish”) is the most common, made of chunks of marinated lamb or beef. Similarly, Cop sis Kebabs are smaller pieces of meat on wooden skewers.

Urfa and Adana Kebabs, named after their respective cities, are made from ground lamb and/or beef combined with onion, garlic, and traditional seasonings of the area, like cumin, paprika, and sumac. Adana, the spicy version of Urfa, adds ground hot peppers.

Iskender, from the Bursa region, uses meat cut from the large rotating doner Kebab. It is sliced and smothered in butter and tomato sauce and served on a bed of bread.

Mediterranean Cuisine Desserts and Drinks

Loukoumades

Recommended by Stephen from Asia-Hikes

No visit to Greece would be complete without a borderline-obsessive focus on the incredible Mediterranean cuisine of the country, where opportunities abound from guided food tours of Athens to self-guided gluttony across the islands. No matter the dish, no matter the day, no matter how bursting-to-the-seams full you may be, however, there's one important culinary favorite of Greek cuisine that fits in at almost any dining experience: the simple Loukoumades.

A basic fried dough ball, a yeasty delight served warm and topped with honey and cinnamon, can act as the sugar finale to a long drawn out dinner or the quick accompaniment to a famously-strong Greek coffee. The Greeks have been enjoying these tiny pastries for centuries—they're even mentioned in writing as gifts given to the winners of the very first ancient Olympic games—and if popularity out on the streets is any indication, they won't be falling off the culinary map of the country anytime soon.

Loukoumades are available all over the country, from family-run village tavernas to tourist-facing buffets, but while visiting Athens, it's worth seeking out an award-winning dessert shop that offers several modern takes on the classic dish: the aptly-named Lukumades. In addition to the classic honey and cinnamon, they offer a range of fillings and toppings that combine this traditional Greek sweet with a wide variety of flavor that should satisfy almost any sweet tooth. The only question left is how many of these tiny pastries will be enough?

Lokum (Turkish Delight)

Recommended by Larch from The Silver Nomad

In sweetshops across the world, squares of pale pink rose-tasting, sugar-dusted gelatine masquerade as Turkish Delight. But once you have eaten true Turkish Delight, you will never go back.

The origins of Turkish Delight are a bit of a mystery, some dating it back to the ancient Babylonians over 2,000 years ago, while other think it comes from Persian roots.

The Turkish Delight we eat today comes from a confectioner, Haci Bekir, who moved to Istanbul to start an apprenticeship at a confectionery maker. Opening his own business in 1777, he started his own line of confectionery, Ali Muhiddin Haci Bekir, and developed the Turkish Delight that is sold in Turkey.

If you wander through the Grand Market in Istanbul or any other Turkish town or city, you will be drawn to the stalls heaving with jewel-coloured cubes of Turkish Delight, or Lokum.

The sweets are a mix of starch, sugar, and food coloring and flavored with rosewater, orange blossom water, or lemon water and filled with pistachios, hazelnuts, walnuts, or chopped dates. The sweets are like a firm jelly and as you bite into them, they burst with flavor.

Beautifully dusted with confectioners’ sugar to stop them from sticking, or rose petals, pistachios, saffron, or sesame seeds, Turkish Delight comes in cubes, rounds, or more exotic shapes. Choose a box filled with a selection with some fresh nougat for an indulgent treat that will disappear in an instant.

Baklava

Recommended by D&J of Make Them All Trips of a Lifetime

Our visit to Greece emerged from a very stressful period in our lives. Not exactly a spontaneous trip, but not one planned well in advance. Our stress levels had peaked, and we desperately needed something good to focus on and look forward to. Greece was the most luxurious (and delicious) solution.

We walked, ate, and indulged our way through Athens, Mykonos, Delos, Naxos, and Santorini. Nothing complemented a long day of exploring historical sites more than trying new and indulgent food. Even the Mediterranean cuisine dishes we were familiar with were made new by the use of local ingredients and traditional methods.

One of the foods that surprised us the most was the sweet and rich dessert Baklava. This old and traditional dessert has deep religious ties, with origins in Turkey, Greece, and the Middle East. Each country (and region) makes its own variation, but it generally comprises many thin layers of phyllo pastry, chopped nuts, and decadent honey.

Having tasted Baklava many times before travelling to Greece, we expected the same super-sweet and heavy flavor, but were surprised to find it very light with an underlining sweetness that did not overpower. Greek honey is extremely flavorful, with sharp notes that do not require the phyllo to be coated in it in order to taste it. The nuts complemented the texture and provided an added crunch. Served sometimes with a scoop of simple vanilla ice cream, it is the perfect ending to any meal.

If you have the pleasure of visiting Greece in the future, you must indulge and try this sweet and light dessert that has been on the menu for centuries, or you can always make Baklava at home!.

M’hanncha and Maghrebi Mint Tea

Recommended by Denise from Chef Denise

While you won’t find snake anywhere in Mediterranean cuisine, you’ll most likely find this snake cake, as it is often referred to, in Morocco.

The name of the traditional Moroccan dessert M’hanncha means “coiled like a snake” (hence “snake cake”) and this is one occasion when you’ll wish for a very large snake!

Warqa pastry (similar to phyllo dough) is filled with a creamy paste of almonds, butter, sugar, mastic powder (in the states, we’d use vanilla), and orange flower water. Morocco produces a great many oranges, and they are often incorporated into their desserts.

After the almond paste is added, the warqa is rolled into a very long tube shape and then coiled round and round into a snake. The snakes can be plain, or topped with honey, almonds, cinnamon, or pistachios.

M’hanncha can be small, or huge! Moroccans prepare the huge ones for festive occasions and everyone pulls off a piece.

M’hanncha is most often served with another specialty of this region, Maghrebi mint tea.

In Morocco, they drink mint tea all day long. When it’s prepared for guests, the head male of the family hospitably makes and serves the tea. Serving can almost be a ceremony, with the tea being poured from great heights into small glasses.

Sangria

Recommended by Jenny B from Traveling Party of Four

You really can't talk about devouring tapas or paella in Spain without mentioning the perfect pairing, Sangria.

Sangria is a mixture of red wine, fruit, and soda water or lemon seltzer. However, many have kicked it up a notch by adding unique ingredients such as peach schnapps, blackberry vodka, or cherry moonshine to create a recipe of their own.

Sangria is based on a fruity punch served during the Middle Ages. Way back in the day, hundreds of years ago, since the water was unsafe to drink, and milk was for the babies, adults turned to wine. To improve the taste of the wine, they added a variety of spices and fruits.

Spanish households and restaurants continue to make Sangria from red wines from the Rioja region, fruits, and spices. No recipe is ever the same as the next.

The word Sangria means “bleeding,” and so appropriately gives its name to the reddish hue of the drink's red wine base. However, Sangria also can be made from white wines, champagnes, and even ciders.

The United States was introduced to Sangria in 1964 when Spain served the sweet and refreshing co*cktail at the World's Fair in New York City.

I know many of you fine wine lovers may not appreciate a glass of Sangria, as it is more of a light, refreshing, uncomplicated, and fun co*cktail. But, it is the perfect pairing for Spanish tapas, paella, Spanish omelette, garlicky mussels, and prosciutto-wrapped melon.

Anise Spirits

Recommended by Denise from Chef Denise

If you sail the Mediterranean Sea and stop at the bordering countries you could sample many tasty versions of anise-flavored spirits.

Start in Spain with anesone, then to France for pastis, on to neighboring Italy for some sambuca, then to Greece for its ouzo, curving around to Turkey for some raki, Syria for arak, then Southwest to Egypt for zebib. Almost made it!

They are all definitely distinct liquors, produced differently, and with different end results and levels of alcohol. And just like in the regional Mediterranean dishes, they are even made with different herbs to get similar flavors. The typical main flavor ingredient can be star anise, fennel, or licorice root, or a combination. If you have an extreme aversion to anise or licorice flavor, you can skip this whole category.

However, sometimes in Mediterranean cuisine, these anise spirits can be in the food too! So watch out for these spirits!

Most often these beverages are enjoyed over ice with a splash of water as an aperitif. I’ve also seen a splash added to coffee after a meal.

Mediterranean Cuisine Wrap Up

I would love to hear what you think of our Must-Try Mediterranean Cuisine List! What have you tried? Where have you traveled? What are your favorite foods in Mediterranean cuisine? What were your favorite places to visit? Let me know in the comments!

Click it to Pin the Must-Try Mediterranean Cuisine List!