Are you ready to embark on a flavorful adventure to the Mediterranean? This salad will make your taste buds stand up and scream, “Opa!” A Mediterranean salad, or shirazi salad, is vibrantly colored and packed with bright, citrusy, and satisfying flavors. The acidic, juicy burst from the tomato pairs with the crisp cucumber. Hold onto your fork, though, because the flavors don’t stop there.

Although red onion has an assertive flavor, it doesn’t overpower the rest of the ingredient in the salad. In fact, the brightness from the three different herbs, in addition to the fresh lemon juice, tame that signature allium flavor. What you are left with is a combination of crunchy and juice textures that makes each bite more enjoyable than the last. It’s as if the flavors dance on your palate!

To achieve the perfect Mediterranean salad, we encourage you to cut the cucumber, onion, and tomatoes in uniform size. Doing so helps every bite burst with flavor. Plus, it makes for an easy and enjoyable eating experience. Speaking of chopping, do not over chop your herbs. Give the parsley, mint, and dill a quick chop and then add them to the salad bowl. A light toss in the olive oil and lemon juice will be perfect. Allow the flavors to marinate for about 15 minutes in the fridge and then enjoy. We hope you love it!

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Harissa is a North African red chile paste or sauce made from several simple ingredients. The paste generally includes olive oil, red chiles (such as Fresnos), garlic, and several warm spices. Harissa is tangy, smoky, slightly sweet, and just spicy enough to wake up your taste buds. Fret not, friends, this sauce will not leave you breathing fire. You can use it as a dip or condiment/sauce on many Mediterranean recipes.

Some people refer to harissa as the ketchup of North Africa and the Middle East. Comparing harissa to ketchup doesn’t do the slightly spicy sauce justice, though. Harissa sauce is much more complex in flavor and doesn’t contain all the preservatives, dyes, sodium, and added sugars that ketchup has. Although you can easily find harissa in jarred form at many grocery stores, it’s so much better when you make it from scratch. Since the recipe only requires the ingredients and a food processor, we encourage you to don your culinary hat and make this yourself.

Each batch of homemade harissa will differ because people tend to use different chiles. Some people use chiles that are not as spicy, while others enjoy a little kick to their harissa, so they use spicier chiles. Generally, though, harissa sauce calls for red chiles and you can add more or less depending on your spice tolerance.

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Baba ganoush, or baba ghanouj, is a classic Mediterranean dip that is a unique alternative to hummus. Made with eggplant, spices, tahini, and olive oil, this pureed dip is light and extremely enjoyable with fresh vegetables or pita bread. Classically, people drizzle a little olive oil and freshly chopped parsley on top for serving. Because it’s made from roasted eggplants instead of chickpeas (like hummus is), this dip feels much lighter when you eat it.

In order to make baba ganoush, you have to roast an eggplant. This is a very easy process because all you have to do is cut the eggplant in half lengthwise, season it, drizzle some olive oil on it, and roast it cut-side down. The average eggplant takes about 40-50 minutes to roast. You want the inside to be soft so that you can easily blend it with the other ingredients. Roasting the eggplant cut-side down also allows the flesh to caramelize on the bottom, adding another dimension of flavor. If you enjoy that crispy, slightly charred flavor, consider grilling the eggplant instead of roasting it.

Once you remove the eggplant from the oven and scoop the flesh out of the skin, use a potato masher to mash it. At this point, the most crucial piece of the puzzle is to drain the mashed eggplant. Allow plenty of time for this because eggplant retains a lot of water. When it comes time to blend the ingredients, don’t go overboard. If you over-process the dip, it will be too smooth and creamy. This dip should retain some chunks, but you can have it completely smooth if that’s your vibe. As always, keep experimenting with this because you will only get better as time goes on.

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In theory, salads are wonderful meals or appetizers. They have vegetables, occasional fruit, and integral nutrients like fiber, protein, healthy fats, vitamins, and minerals. Salads are hit or miss, though, depending on their execution and ingredients. Nobody wants a lackluster salad that is bland and leaves you hungry, right? Well, it’s a good thing that this recipe isn’t one of those boring salads.

This salads checks all the boxes that you want from a salad: varying textures, filling, sweet, salty, herbaceous, variety, and more. The tangy lemon herb dressing complements the herb-roasted chickpeas, which provide essential fiber and plant-protein. When it comes to roasting chickpeas, you want to make sure that they are sufficiently crispy prior to adding them to the salad. In order to fully crisp them up, pat them dry between paper towels, and then add them to the baking sheet with the oil and seasonings.

While the chickpeas are roasting, you can prepare the salad and the dressing. The lemon zest is an integral component to the dressing, as it adds a uniquely tart flavor. The maple syrup, however, balances this tartness, making for an enjoyable eating experience. Additionally, the herbs that you use in the chickpeas are also incorporated into the dressing, making a distinct connection of flavor throughout. We hope you love this salad as much as we do! Just make sure that you eat it after or before you cleanse, as you cannot eat chickpeas while cleansing.

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Tabbouleh is a simple but delicious Mediterranean salad. This fresh and easy to make salad consists of very finely chopped vegetables, fresh parsley and bulgur wheat, all tossed with lime juice and olive oil. Enjoy!

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Who said you need a stove to make a protein-packed, fiber-rich, incredibly tasty meal? The Western way of thought is that you need to cook food if you want to fill up. This couldn’t be further from the truth, and this chickpea salad is proof of that. This recipe is perfect during the Maintenance Period.

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The great thing about hummus is that there are countless variations and flavor profiles. Chickpeas can easily take on myriad flavors, including sweet, savory, and salty. For example, you can season chickpeas with classic taco spices and sauté them to create a vegan taco filling. In the case of hummus, you can use classic Greek spices, spicy chili peppers, or even avocados and spinach.

In the case of this hummus, you incorporate pumpkin seeds, which contain beneficial nutrients like magnesium, zinc, copper, phosphorus, and manganese. They also provide polyunsaturated fatty acids, potassium, riboflavin, folate, and antioxidants. In fact, the antioxidants include vitamin E and carotenoids. Several studies determined that the antioxidants are the reason why pumpkin seeds have so many health benefits.

Since pumpkin spice is in the air, why not utilize pumpkin seeds in hummus? Don’t worry, this hummus does not taste like a pumpkin spice latte. The seeds blend beautifully with the chickpeas and actually yield a much creamier consistency than regular hummus. Plus, the zesty lemon and nutty tahini make it even more smooth. Make sure to cook the garlic in a pan for a few minutes prior to blending it into the hummus. It adds another dimension of flavor.

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Garlic sauce is a classic condiment in Lebanese cuisine. known as toum, this sauce is fragrant, unctuous, and has a consistency that is very similar to aioli. The best part is that you don’t need mayonnaise or eggs to make this spread! In fact, this recipe only requires four ingredients: garlic, grapeseed oil, lemon juice, and sea salt. You also use fresh garlic cloves, not roasted garlic or garlic confit. It has a vibrant flavor that is a wonderful acidic complement to other savory or sweet flavors.

The reason that this recipe calls for a neutral oil, grapeseed oil, is because of the way it emulsifies during the blending process. You have to allow the ingredients enough time to blend in the blender so the spread can become smooth and creamy. It almost looks like mayonnaise, but it’s not. You can use an oil that has a more assertive flavor, for example, olive oil or avocado oil. It’s best to make a tiny batch using that kind of oil, though, because you want to make sure it emulsifies properly.

As far as the blending goes, this requires a decent amount of time in the food processor. You start by blending the peeled garlic cloves and sea salt until the garlic forms a paste. In order to achieve this consistency, you’ll have to stop blending, scrape down the sides, and continue blending many times. Once it forms a paste, you add the oil and lemon juice. Make sure that the food processor is running while you pour in these ingredients. The oil goes in last because it adds a fat component that allows the garlic sauce to bloom. That’s why it ends up looking like mayonnaise!

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If your goal is to improve your homemade hummus game, you clicked on the right recipe. Hummus seems difficulty to make, if you don’t know much about food. In reality, it’s one of the simplest dips you can make, as long as you have a good blender or food processor. This recipe is quick and easy to make, but it definitely does not lack in the flavor department. The aromatic cumin and creamy tahini meld with the fragrant garlic to create the creamiest, delectable hummus. It goes great with carrot sticks, celery sticks, bell pepper sticks, or pita chips, which you can enjoy as long as you are not cleansing. Well, the hummus isn’t cleanse-approved either! Just don’t go crazy with the chips because they’ll rack up calories and sodium in no time.

Speaking of sodium in no time, most store bought hummus varieties contain excess sodium, averaging about 150 milligrams per serving. That doesn’t mean the entire container has 150mg of sodium. In fact, it’s very easy to eat one serving in a matter of a couple dips! That’s why we recommend this homemade hummus recipe. It’s wonderfully creamy and boasts bold flavors. If you feel like getting fancy and spending the time to roast the garlic before hand, that will only enhance this dip. Please note that roasted garlic is not required to make this dip. Lastly, when you purchase the canned chickpeas, opt for the can that is sodium-free. If you can’t find one without added sodium, choose the can with reduced sodium content.

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There is a refreshing quality to a traditional tabbouleh salad. Perhaps it is the aromatic herbs that assert themselves on your palate. They pair beautifully with the crunchy cucumber, acidic tomato, and vibrant lemon dressing. It’s probably one of the easiest and tastiest Mediterranean dishes you can make. If you like Mediterranean cuisine like we do, then you’ll want to get in on this action now.

Tabbouleh is a classic dish that’s made with bulgur wheat, parsley, tomatoes, cucumbers, mint, lemon and olive oil. It’s very common in Mediterranean and Middle Eastern regions, and the ingredients can vary depending on the recipe. The herbs, bulgur, tomatoes, and cucumbers are staples, but sometimes people add feta cheese, pomegranate seeds, and more. This recipe is all about simplicity though, and the ingredients speak for themselves. It’s a very fresh dish and we hope you enjoy it.

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