Olive oil, lemon, herbs, and vegetables — the cooking of a sea rather than a country.
Section 01
Flavor profile
Mediterranean cooking spans Greece, the Levant, North Africa, Turkey, southern Italy, and Spain, and what unites it is a shared larder rather than a shared border: olive oil, lemon, garlic, wheat, legumes, yogurt, herbs, and vegetables in abundance.
It is vegetable-forward almost by default, with meat used sparingly and seafood generously. The seasoning is bright and herbal rather than heavy, and acid — lemon above all — runs through nearly everything.
Section 02
Essential pantry
Extra virgin olive oil, used generously and often raw.
Shakshuka — eggs poached in a spiced tomato and pepper sauce.
Tabbouleh — a parsley salad with bulgur, not a bulgur salad with parsley.
Moussaka — layered aubergine, lamb, and béchamel.
Paella — Valencian rice cooked flat and wide for maximum socarrat.
Falafel — ground soaked chickpeas, never cooked ones, fried until shattering.
Section 05
Why it is considered healthy
The Mediterranean diet is among the most studied eating patterns in the world, consistently associated with cardiovascular benefit. The pattern is high in olive oil, vegetables, legumes, whole grains, nuts, and fish, moderate in dairy and wine, and low in red meat and processed food.
The relevant point for a cook is that the pattern is a natural consequence of the cuisine rather than a restriction imposed on it. You are not compromising to eat this way.
From the pass
Chef tips
Use more olive oil than feels correct, and use good oil raw at the end.
For hummus, buy good tahini — it is the single biggest quality variable.
Falafel must be made from soaked raw chickpeas. Cooked or tinned chickpeas will fall apart in the oil.
Salt vegetables ahead and let them drain — aubergine and cucumber especially.
Avoid these
Common mistakes
Being timid with olive oil in a cuisine built on it.
Using tinned chickpeas for falafel.
Making tabbouleh with too much bulgur — it should be overwhelmingly herbs.
Skipping the resting and draining step for aubergine.
Serving mezze all at once instead of in waves.
Get your hands dirty
Practice exercises
1
Make hummus and blend it far longer than feels necessary — two full minutes changes the texture entirely.
2
Make shakshuka and focus on cooking the pepper and tomato base down properly before adding eggs.
3
Make tabbouleh with the correct herb-to-grain ratio and compare it to a shop-bought version.
Check yourself
Quick quiz
0 of 3 answered
1. Why must falafel be made from soaked raw chickpeas?
2. What should dominate a proper tabbouleh?
3. What is sumac?
If you remember nothing else
Key takeaways
Takeaways
One larder, many countries — olive oil, lemon, herbs, legumes.
Vegetables lead; meat is a seasoning more often than a centerpiece.
Acid and fresh herbs carry the seasoning.
Falafel needs raw soaked chickpeas, not cooked ones.