Pasta alla norma is a satisfying Sicilian pasta recipe with tender eggplant, herby tomato sauce, and ricotta salata cheese. All the comforting Italian flavors we love in just one pan. This is a vegetarian pasta recipe that even meat lovers will enjoy! (Tips & how-to video below) Easy Sicilian Pasta with EggplantOriginally from Catania, a city on the eastern coast of Sicily, Pasta alla Norma is a delicious Sicilian pasta made with tender eggplant and tossed in a herby tomato sauce and a sprinkle of ricotta salata cheese. This eggplant pasta recipe makes a satisfying vegetarian dinner that even meat lovers enjoy! Most recipes will call for frying or sautéing the eggplant, but I find it easier (and still just as delicious) to use roasted eggplant instead. If you love dishes like eggplant parmesan and Italian caponata, you will want to try this pasta alla norma recipe! Ingredients to make Pasta alla NormaThere are four simple components to this eggplant pasta recipe, and it takes just a few ingredients that are fairly available year-round. Here's what you'll need:
How to cook eggplant for pasta alla norma?For a traditional pasta alla norma recipe, you'll start by frying the eggplant. Don't get me wrong, I love tender fried eggplant but it does take a bit more work and can be messy. In this lightened up version, I decided to roast the eggplant slices with a little bit of good extra virgin olive oil. And while the eggplant is roasting, I can make the sauce and get my pasta started. A high heated oven is best for roasted eggplant (I set mine to 425 degrees F). And it's important to arrange the eggplant slices comfortably on your sheet pan in one single layer (use two sheet pans if needed). Should you salt eggplant before you cook it?We've touched on this hotly debated topic before. Salting the eggplant before cooking is an optional step, but I believe it does make a difference in flavoring the eggplant and helping improve its spongy texture. If you have the time, sprinkle the eggplant slices on both sides with a bit of kosher salt and set them aside on a flat surface for a few minutes (30 minutes or so). Using a paper towel, wipe the eggplant dry and remove excess salt before cooking. How to make pasta alla norma (step-by-step)This pasta recipe takes a few simple steps. You'll begin with roasting the eggplant while you work on your red sauce and cook your pasta. Once the eggplant is ready, you'll toss everything together for the perfect vegetarian dinner. Here is the step-by-step for how to make this pasta with eggplant (the print-friendly version is just below) :
Serve it withThe great thing about this vegetarian pasta recipe is that it is a great meal by itself, you don't need to add much else to the dinner table. I like to start with a big fresh salad like this white bean salad or a simple lemony arugula salad. And if you need a fun Italian appetizer, maybe throw in some antipasti skewers! Hungry for more? Check out more Italian recipes; the ribollita soup and chicken piccata are fan favorites! More eggplant recipes to tryVISIT OUR ONLINE SHOP Pasta alla Norma Recipe
Pasta alla norma is a satisfying Sicilian pasta with tender eggplant, tomato sauce, and ricotta salata cheese. All the comforting Italian flavors we love in just one pan. This is one vegetarian main dish that even meat lovers will enjoy.
Course Dinner
Cuisine Italian
Diet Vegetarian
Prep Time 15 minutes
Cook Time 40 minutes
Servings 5 people (up to)
Calories 375.7kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 375.7kcal | Carbohydrates: 70.6g | Protein: 15g | Saturated Fat: 2.3g | Cholesterol: 12.1mg | Sodium: 54.1mg | Potassium: 955.2mg | Fiber: 9.9g | Vitamin A: 967.4IU | Vitamin C: 27.7mg | Calcium: 152.3mg | Iron: 3.6mg
*This post first appeared on The Mediterranean Dish in December of 2020 and has been recently updated for readers' benefit. The post Easy Pasta alla Norma appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/pasta-alla-norma/
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Filled with chunks of sweet potatoes and hearty veggies, and laced with warm spices like ginger and turmeric, this chickpea soup recipe is comforting and nutritious in the best way. And itâs even better the next day! Vegan and Gluten Free. Chickpea Vegetable Soup youâll be making on repeat!One of the things I love about eating the Mediterranean way is that you can truly turn simple pantry staples like a couple cans of chickpeas into the perfect mealâthis comforting chickpea soup is the perfect example. The draw in this vegan soup recipe is in the way chunks of vegetables like velvety tender sweet potatoes, carrots, tomatoes, and bell peppers, layer the soup with color, texture, and flavor. Together with protein-packed chickpeas, they make a delicious pot of goodness that is brimming with nutrition. As with many of my chickpea-forward recipes (I do love my chickpeas), I use earthy, somewhat fruity spices like cumin, coriander, and turmeric. But what really brightens this chickpea soup and gives it an extra level of boldness is grated fresh ginger! Ingredients: What youâll need for this chickpea soup recipe
How to make chickpea soupHereâs how to make this chickpea soup recipe (printer-friendly recipe below):
Can I make this chickpea soup from scratch using dry chickpeas?You can prepare the chickpeas from scratch, if you like. You would need about 1 cup of dried chickpeas to yield the same amount as 2 (15-ounce) cans of chickpeas (drained). In my chickpea cooking guide, I go into a lot of detail about how to cook dried chickpeas. But here are the basics of soaking and cooking chickpeas from scratch:
Chickpea soup in the slow cookerFor a hands-off dinner, you can also prepare this soup your slow cooker. You can add all the ingredients (except the lime juice and parsley) in the bowl of your slow cooker. Season with Kosher salt and the spices. Pour in vegetable broth, then cover and cook on high for 4 to 5 hours or on the low setting for 6 to 7 hours or so. To finish, add in the lime juice and fresh parsley, and a little more ginger, if you like. Note, dried chickpeas do not need to be soaked for the slow-cooker method, but you may add an extra cup of broth. Make-ahead tipsTo save time on a busy weeknight, you can work ahead by chopping up the vegetables and saving them in the fridge in a tight-lid container. But this canned chickpea soup is one of those recipes are even better the next day, so feel free to cook it ahead of time and save it in the fridge in a tightly closed container. Serve it withWith hearty chickpeas and sweet potatoes, this soup stands perfectly on its own as a filling meal. But, if you want, some crusty bread is just the thing to sop up the soup. And I love starting with a big salad for some soup-n-salad action. Leftovers and storageStore leftover chickpea soup with vegetables in an airtight container in the fridge (after the soup returns to room temperature). Leftover vegan chickpea soup will keep for 4 to 5 days. To reheat, spoon the soup into a pot. Place it on the stove top over medium-high heat and bring to a gentle boil. Turn off the heat and serve immediately while hot. More hearty chickpea recipes:Browse all Mediterranean recipes Easy Mediterranean Chickpea Soup Recipe
Comforting and nutritious, this chickpea soup is filled with sweet potatoes, vegetables, and warm spices. It's even better the next day, making it a delicious make-ahead meal. I've got all the tips for using dried chickpeas instead of canned, and instructions for a hands-off slow cooker version, too!
Course Dinner, Soup
Cuisine Mediterranean
Diet Gluten Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 6 people (up to)
Calories 170kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 170kcal | Carbohydrates: 33.5g | Protein: 6.9g | Fat: 2.1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.9g | Monounsaturated Fat: 0.5g | Sodium: 403.9mg | Potassium: 680.5mg | Fiber: 7.9g | Sugar: 9.6g | Vitamin A: 10890.9IU | Vitamin C: 49.9mg | Calcium: 98.4mg | Iron: 3.4mg
The post Easy Mediterranean Chickpea Soup Recipe appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/mediterranean-chickpea-soup/ A light, quick, and delicious version of French onion chicken, this 5-ingredient skillet chicken recipe with loads of caramelized onions will surprise your taste buds in the best way possible! A lighter and easier "French onion chicken"Remember my uncle Samy, I told you about his iconic Egyptian fried boiled eggs earlier (so worth a try, by the way). Well, another signature dish of his is this simple onion chicken made with just 5 ingredients! The gist: An easy skillet chicken recipe with loads of sweet, perfectly caramelized onions. He keeps the seasoning very simple--a good dash of salt, that's it! (I did try it recently with a dash of our baharat, which adds some interest and depth, but a different flavor profile). If you love French onion soup, you'll enjoy this easy onion chicken. Think of it as a simpler, lighter version of French onion chicken--it has the deep oniony flavor and all the comforting vibes, with fewer ingredients and, obviously, no heavy cheese (although you can add some, if you must). Perfectly caramelized onions are the key!The key to this simple skillet chicken and onion recipe is in cooking the onions very well so that they are tender and deep with color and flavor. The process begins by cooking thinly sliced onions in extra virgin olive oil, adding a good dash of kosher salt and stirring often (I like to use a well-seasoned cast iron skillet for this, at least 12-inches or larger). To get the onions to collapse nicely, releasing their juices and turning a deep golden brown color, you will cook them for a good 10 to 15 minutes. I find it helpful to cover the skillet part of the time, this traps the steam and helps the onion to release their juices quickly. From there, the onions will remain in the pan to cook some more with the chicken, imparting their sweet, comforting, oniony flavor and creating a delicious pan juice you will not want to waste! Ingredients: what you need for onion chickenThis simple recipe takes one skillet and only 5 staple ingredients you likely have on hand:
How to make onion chicken
Can I use boneless thighs in this chicken recipe?I'm a big fan of boneless thighs and use them in many of my recipes including balsamic chicken and my recent one-pan chicken and couscous. Since I'm more likely to have them on hand, I did try this recipe with boneless chicken and it works great! You will make two simple adjustments if you use boneless chicken here instead: You may need a little bit more liquid, and be sure to adjust the cooking time; boneless chicken cooks in the skillet in about 12 to 15 minutes (again, use your thermometer to make sure the chicken is fully cooked to 165 degrees F). Will chicken breast work in this recipe?Sure! Chicken breast will work here, but it will take a little more attention to make sure it does not dry out. You can use boneless, skinless chicken breasts, and if they are large, cut them horizontally down the middle into thinner cutlets so they will cook quickly without drying out too much. Once your onions have caramelized, add the chicken and sear one each side for about 1 minute, undisturbed, until golden brown. You will need more liquid here, so add at least ½ to ¾ cup of broth or water, lower the heat and cover the pan or skillet. To make sure the chicken breasts remain nice and juicy, keep an eye and add more liquid if needed. Start checking for doneness at 7 to 8 minutes or so of cooking. Insert a thermometer in the thickest part of the chicken breast, and when it reads 160 degrees F, pull the chicken off the heat and allow it to rest. More skillet chicken recipes to tryBrowse all Mediterranean recipes Visit Our Shop Skillet Onion Chicken Recipe
Think of this as a lighter and quick version of French onion chicken! This easy skillet chicken recipe with loads of caramelized onion will blow your mind! Make every use of the delicious onion juice by serving this chicken over plain rice or your grain of choice. It's also delicious with pita or your favorite bread to wipe the juice!
Course Dinner
Cuisine Egyptian, Mediterranean
Diet Gluten Free, Low Calorie
Prep Time 5 minutes
Cook Time 40 minutes
Servings 8 Pieces
Calories 188.6kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 188.6kcal | Carbohydrates: 5.2g | Protein: 22.5g | Fat: 8.2g | Saturated Fat: 1.7g | Polyunsaturated Fat: 1.4g | Monounsaturated Fat: 4.2g | Trans Fat: 0.1g | Cholesterol: 107.3mg | Sodium: 105.1mg | Potassium: 363.5mg | Fiber: 0.9g | Sugar: 2.3g | Vitamin A: 28.2IU | Vitamin C: 4.1mg | Calcium: 23.2mg | Iron: 1.1mg
The post Uncle Samy's Skillet Onion Chicken appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/skillet-onion-chicken/ Ready in about 30 minutes, this easy baked red snapper recipe with bold Mediterranean flavors, fresh herbs, and bell peppers is a must-try! Be sure to read through for tips and watch the video below. Mediterranean-style red snapperOne of the communal Mediterranean meals I grew up with is whole baked fish cooked on the bone, with fresh herbs and whatever vegetables happen to be in season. And red snapper, which is a popular white fish with a beautiful redish skin, has a firm texture and sweet and subtle nutty flavor that make it the perfect choice for this kind of preparation. Whole snapper makes a show-stopping centerpiece with such little effort, and I'll let you in on a secret: Ask your fishmonger to clean and gut the fish for you so you'll have a whole fish ready to work with. This easy red snapper recipe, seasoned with garlic and warm spices, and stuffed with bell peppers and fresh herbs is a take on one my mom makes. And itâs a hit, particularly served with a side of rice or roasted potatoes and a big Fattoush salad. The key to flavoring a whole fish is to season the fish both outside and inside. I make a point of cutting some slits on both sides of the fish to insert the minced garlic and my trio of spices--cumin, coriander, and sumac. And don't forget the cavity: That cleaned gut makes the perfect pocket to carry more of the garlic, spices, fresh herbs, and even some of the veggies. If you havenât cooked snapper before, you may be wondering how to buy a good snapper for this recipe. How to select fresh red snapperHere in the U.S., wild-caught red snapper is sustainably managed and not over-fished, so it's one of the smarter seafood choices to make. Many grocery stores will sell snapper fillets, both fresh and frozen. And I've often had good luck finding fresh, wild-caught whole snapper, which is what I use in this recipe. Here is what to look for when buying red snapper:
Ingredients: What youâll need to make this baked snapper recipe
How to cook red snapper in the ovenThis easy snapper recipe begins with seasoning and stuffing the whole fish, then baking it in a 425 degrees F heated oven with the bell peppers and vegetables for about 20 minutes or so. Here is how to cook snapper step-by-step (print-friendly recipe just below):
Make ahead tipsWhole red snapper is best prepared and roasted right when you are ready to eat it. But to save a bit of time, you can slice the vegetables a night ahead and store them in separate airtight containers in the fridge. What to serve with snapperWith the veggies already provided in this sheet pan fish dinner, you hardly need to add any sides. But lemon rice or Greek potatoes are a couple of good options. It never hurts to add a dip like tzatziki or baba ganoush. And for me personally, a big salad is a must! Try three bean salad, balela, Fattoush, or orange beet salad. Leftovers and storageThis snapper dinner is best enjoyed immediately. If you have leftovers, store in the fridge for 2 to 3 days. Enjoy at room temperature, but if you must, you can reheat in a 350 degrees F heated oven just until warmed through. I am not a big fan of reheating fish because it tends to get too dry but adding a little water to your pan and covering the fish would help. More fish recipes to tryBrowse all Mediterranean Recipes Mediterranean-Style Whole Roasted Red Snapper
Red snapper takes on some bold Mediterranean flavors â garlic, fresh herbs, and a trio of warm spices â then roasted to tender perfection with bright bell peppers, onions, and tomatoes. Enjoy straight out of the oven for best flavor and texture, and serve with lemon rice, Greek potatoes, three bean salad, or Fattoush salad.
Course Entree
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 25 minutes
Servings 4 people
Calories 296.2kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 296.2kcal | Carbohydrates: 16.4g | Protein: 95g | Fat: 7g | Saturated Fat: 1.4g | Polyunsaturated Fat: 2.3g | Monounsaturated Fat: 1.5g | Cholesterol: 166.5mg | Sodium: 300.9mg | Potassium: 2292.6mg | Fiber: 4.5g | Sugar: 5.8g | Vitamin A: 2964.6IU | Vitamin C: 121mg | Calcium: 215.8mg | Iron: 2.9mg
*This post first appeared on The Mediterranean Dish in 2015 and has been recently updated with new information and media for readers' benefit. Enjoy! The post Mediterranean Baked Red Snapper with Bell Peppers appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/mediterranean-whole-roasted-red-snapper-recipe-with-garlic-and-vegetables/ Need an omelet for one? This easy mug omelet recipe with veggies is your ticket! Fluffy and delicious eggs that are cooked in just over 1 minute. Microwave eggs?I just recently tried cooking eggs in the microwave, and to my surprise, they turned out great--extra fluffy too! To be clear, if I'm making eggs for the whole family, I would not do use the microwave because it would not make sense to make an egg casserole or a vegetable frittata to feed a crowd in the microwave. But, if you need a quick omelet for one, this recipe for veggie mug omelet may come in handy. And it's important to note, I do not cook eggs in the shell in the microwave for safety reasons. How to make an mug omelet in the microwaveIt will take you less than 5 minutes to make a mug omelet using any veggies you have on hand--I just threw in bits of bell peppers, a little parsley, and a couple spinach leaves that I saved aside when I was prepping another recipe. Here is how to make this mug omelet:
How long to cook your eggs in the microwave?My mug omelet took a total of 1 minute and 20 seconds in the microwave on high. However, microwaves do vary, so that is why I recommend cooking your eggs in 20 to 30-second intervals, pausing to stir the egg mixture as needed. Other egg recipes to tryBrowse all Mediterranean recipes Easy Mug Omelet in the Microwave
If you need to make a delicious omelet for one, this mug omelet recipe is a quick and easy way to do it! You can try other veggies you have on hand in this omelet, just be sure to cut them real small (I threw in some bell peppers, baby spinach leaves, and parsley).
Course Breakfast
Cuisine Mediterranean
Prep Time 3 minutes
Cook Time 1 minute
Calories 166kcal
Author Suzy Karadsheh
Ingredients
Instructions
Notes
Nutrition
Calories: 166kcal | Carbohydrates: 1.4g | Protein: 11.6g | Fat: 12.5g | Saturated Fat: 3.3g | Polyunsaturated Fat: 2.1g | Monounsaturated Fat: 6.2g | Cholesterol: 327.4mg | Sodium: 720.3mg | Potassium: 226.3mg | Fiber: 0.5g | Sugar: -5.6g | Vitamin A: 2198.7IU | Vitamin C: 9.5mg | Calcium: 69.8mg | Iron: 2.2mg
The post Easy Mug Omelet with Veggies appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/mug-omelet/ "Fancy" dinner in just 20 minutes, this easy salmon recipe with vegetables and feta is the perfect weeknight meal! Loads of bold Mediterranean flavors you'll love. Another Mediterranean-style baked salmon!No one is ever mad when I serve salmon! And luckily, itâs the kind of âfancyâ dinner I can pull together any night of the week. Plus, your salmon dinner can look different every single timeâcovered in lemon garlic sauce, topped with beautiful citrus slices, grilled with heaps of mango salsa, or, arranged with veggies and blocks of feta cheese all on one pan like in todayâs recipe! This oven-baked salmon with vegetables is the rage at my house lately, and for good reason. First, the fish fillets take on a bold seasoning of sumac, dried oregano, and ground cumin before they are nestled between par-cooked veggies and slices of feta. This one-pan dinner is ready in about 20 or so start-to-finish, and youâll love the bold Greek vibes in this dish--we all know baked feta makes everything betta (sorry, had to!) Cooking salmon in the oven is simple, but it can also turn dry quickly. So before we get to the recipe, letâs address a couple of important questions. What temperature to cook salmon in the oven?This oven-baked salmon cooks at 425°F, which makes for tender, perfectly flaky fish fillets quickly! How long does it take salmon to cook in the oven?It is important not to overcook your salmon. Remember that even thicker fish fillets will cook quickly. I like to aim for four to six minutes per half-inch of thickness. And since most salmon fillets are about 1-inch in the thickest part, I like to check around the 10-minute mark, sometimes even before. The fish is ready when the flesh turns opaque pink, and if you poke it with a fork, it should flake easily. With todayâs recipe, because it is salmon with vegetables all on one pan, I like to par-cook the vegetables for a few minutes before adding the salmon in. This is to avoid overcooking the fish. Two more secrets to never-dry salmon in the oven
Ingredients: What youâll need for this easy salmon recipeWith a few salmon fillets, some vegetables, tangy feta, and a trio of Mediterranean spices, you have all you need for a mouthwatering meal! Hereâs what you need to make this baked salmon with vegetables:
How to make this easy baked salmon recipeThis baked salmon fillet recipe is an ideal weeknight fish dinner! Hereâs how to make it (printer-friendly recipe below):
Can I use frozen salmon in this recipe?Donât have fresh salmon fillets? No problem! Frozen salmon will work just as well. Allow the salmon to thaw in the fridge overnight. About 15 to 20 minutes before cooking, take the salmon out of the fridge and set it on your kitchen counter to allow it to rise to room temperature before cooking. What to serve with salmonThis easy salmon recipe with feta and vegetables makes a filling meal on its own. For a bit more heft, you can add a side of plain basmati rice, toasted orzo, or crispy smashed potatoes. For a bit of crunch and texture, I like to pair the salmon and vegetables with a fresh salad. Leftover and storage tipsBaked salmon is best eaten immediately, but leftovers will keep in in the fridge for 2 days. I like to keep the salmon fillets separate from the vegetables and feta in different airtight containers. I donât recommend reheating cooked salmon. Instead, keep it chilled and use it in a salad, like this Greek Salmon Salad. If you must, you can reheat the fish and vegetables briefly in a 350 degrees F heated oven, but be aware that salmon will quickly become dry (it may help to add a little liquid to the pan and cover with foil). More baked salmon recipes to tryHungry for more? Here are all our Mediterranean Recipes! Baked Salmon with Vegetables and Feta
This easy baked salmon recipe with vegetables and feta is the perfect one-pan dinner for any night of the week! For tender, flaky, never-dry salmon, it helps to take the salmon out of the fridge about 15 minutes or so before cooking. Here, you'll also par-cook the vegetables briefly before adding the salmon in. And finally, cover the salmon with foil to trap the moisture in.
Course Dinner
Cuisine Mediterranean, Mediterranean Diet
Diet Gluten Free, Low Calorie
Prep Time 5 minutes
Cook Time 20 minutes
Servings 4 people
Calories 377.2kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 377.2kcal | Carbohydrates: 11g | Protein: 41.1g | Fat: 18.8g | Saturated Fat: 7g | Polyunsaturated Fat: 4.7g | Monounsaturated Fat: 5.3g | Cholesterol: 125.1mg | Sodium: 625.3mg | Potassium: 1238.2mg | Fiber: 2.6g | Sugar: 5g | Vitamin A: 1432IU | Vitamin C: 64.2mg | Calcium: 246.9mg | Iron: 3.3mg
The post Easy Baked Salmon with Vegetables and Feta appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/baked-salmon-with-vegetables/ Hands-down the best baked turkey meatballs that are juicy and wonât fall apart, thanks to one secret ingredient! And youâll love the bold Mediterranean flavors from fresh herbs, feta, and a little bit of spinach. Juicy turkey meatballs with a Mediterranean twist!Ground turkey may not be your first choice for meatballs, but this recipe for lighter, truly juicy baked turkey meatballs may change your mind! No, you wonât get the same exact flavor as you would from baked beef meatballs. Thatâs not really the goal of this recipe. But, with garlic, onions, a little feta, and a generous sprinkle of herbs like parsley and mint, these ground turkey meatballs are every bit as delicious. The secret to juicy meatballs that donât fall apartWhen it comes to lean turkey meatballs, two big and related questions seem to frequently come up: How to make them juicy? And why do they fall apart?! My secret to the juiciest baked turkey meatballs is a humble slice of toasted bread thatâs been soaked in water then squeezed dry before adding to the meatball mixture! The soggy bread acts as a binder and helps add moisture to the meat mixture. Together with an egg and a little bit of good extra virgin olive oil, the bread (or binder) will help prevent the baked turkey meatballs from shrinking too much and turning tough. Ingredients â what youâll need to make ground turkey meatballsThis easy turkey meatballs recipe with spinach requires a few simple ingredients. Here is what youâll need:
How to make turkey meatballs
Serve them withThese turkey meatballs with spinach are nutritious and full of Mediterranean flavors that pair well with a variety of sides. Theyâre delicious as the main protein in a light meal with roasted vegetables or over a salad, like this Fennel Orange Salad or Greek salad. I like to add a little tzatziki sauce for dipping! If you want to go the classic meatballs-in-sauce route, dunk them in my rich homemade pasta sauce and serve them with your favorite pasta or over plain rice. If youâre planning to feed a little crowd, you can serve these turkey meatballs as an appetizer. Simply stick a toothpick into each one and serve on a platter, and if you want to up the feta factor, then add a bowl of whipped feta dip next to the meatballs! How to freeze and reheat turkey meatballsThis is one of my favorite ground turkey recipes because these healthy turkey meatballs are perfect for meal prep! I like to make a big batch by doubling the recipe and freezing the meatballs for later. They will freeze well for 1 to 3 months, but for best flavor, I donât freeze mine for more than 1 month. There are two options to freeze turkey meatballs:
Leftovers and storageStore leftovers in an airtight container in the fridge for up to 4 days. Alternatively, you can freeze the turkey meatballs (see my tips above!) and simply reheat them in a 400 F heated oven until they are cooked through. More meatballs recipes to tryHungry for more? Here are all our Mediterranean Recipes! Turkey Meatballs with Spinach and Feta
Hands-down the best baked turkey meatballs that are juicy and wonât fall apart! A slice of soaked toasted bread adds moisture to the meatballs and works with an egg and some good olive oil to bind the meat mixture together. Serve these ground turkey meatballs with salad, or in my rich homemade pasta sauce over pasta or rice. Also delicious as an appetizer to feed a crowd!
Course Dinner
Cuisine Mediterranean, Mediterranean Diet
Diet Low Calorie, Low Fat
Prep Time 10 minutes
Cook Time 30 minutes
Servings 4 people
Calories 252.8kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 252.8kcal | Carbohydrates: 8.8g | Protein: 34.2g | Fat: 9.5g | Saturated Fat: 2.8g | Polyunsaturated Fat: 1.3g | Monounsaturated Fat: 3.7g | Trans Fat: 0.1g | Cholesterol: 113.3mg | Sodium: 433.2mg | Potassium: 549.2mg | Fiber: 1.7g | Sugar: 2.4g | Vitamin A: 2169.4IU | Vitamin C: 16.9mg | Calcium: 58.7mg | Iron: 2.6mg
The post Juicy Turkey Meatballs with Spinach and Feta appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/turkey-meatballs-recipe/ If you ever thought lentils were bland or boring, the flavors in this easy lentil soup recipe will surprise you in a big way! This spicy lentil soup is loaded with aromatics and bold Mediterranean spices and amped up with spinach for a nutritious and satisfying vegan dinner. It is no secret that I am a huge fan of lentils (yes, Iâm obsessed)! Dried lentils are a year-round ingredient in my Mediterranean pantry, I really try not to run out of them. Unlike other dry legumes, lentils are easy to work with, requiring no fuss or overnight soaking. And they are an easy way to add heft and nutrition to your diet, especially since they pack lots of protein and fiber! Iâm a fan of using lentils in stews, salad, or even in a sauce for a vegetarian moussaka! And today, weâre going for one of my favorite lentil recipes perfect for cooler weatherâspicy lentil soup! Lentil soup with a Mediterranean kick!With green lentils, a bag of frozen spinach, and a few spices, you can make this wholesome one-pot meal in 30 minutes or less! If you've tried plain steamed lentils, youâve probably noticed their neutral taste with a subtle sweetness. That's why lentils take so well to different flavors. In this lentil recipe, I start with onions and garlic cooked in good extra virgin olive oil, adding in Mediterranean spices like cumin, coriander, and sumac. The spicy kick comes from a dash of crushed red pepper flakes, which you can adjust to your taste if you don't want the soup to be too spice. A splash of lime juice is the bright pick-me-up finish, I highly recommend you don't skip it! I prefer to keep it vegan, but this green lentil soup pairs well with a quick side of your favorite chicken sausage (you may get something similar to my earlier Italian sausage and lentils). Best lentils to use for lentil soupFor this lentil spinach soup, I recommend using green lentils, black lentils, or small brown lentils. Texture is a big part of this dish, and I like that these varieties of lentils will cook to tender perfection while holding their shape. Red lentils and yellow lentils cook faster than other lentil varieties, and they do tend to lose their shape becoming more on the mushy side. This makes red lentils perfect for thick and creamy soups like my Greek red lentil soup, where a silky consistency is the goal. Ingredients: What you need for this lentil soup recipe
How to make lentil soup from scratchHereâs how to make this spicy lentil soup (printer-friendly recipe below):
How long to cook lentils?Green, black, or brown lentils, as recommended for this recipe, can take a while to cook. It depends on the lentil, but they can take anywhere from 20 to 45 minutes to become tender. Older lentils tend to have a longer cooking time, so if your lentils have been sitting in the pantry for a long time, they may take longer than expected. Red lentils only take about 15 minutes to cook. Make-ahead for even better flavor!If you are able to, make this lentil soup recipe the day before you want to serve it. This will give the flavors a chance to meld better and will thicken up the soup as well, making it even more comforting. Serve it withBecause this Mediterranean lentil soup is so hearty and filling on its own, you don't need to add much aside from your favorite pita or freshly baked rustic Italian bread to sop up all the soup. But I do like to start with a big salad for more plant-based goodness. Leftovers and storageOnce it reaches room temperature, transfer the lentil soup to an airtight container and refrigerate. It will keep for up to 5 days. Reheat the soup in a saucepan over medium heat. You might need to add some water if the soup has become too thick. More lentil recipesFeatured in this lentil soup recipe
Hungry for more? Here are all our Mediterranean Recipes! Mediterranean Spicy Spinach and Lentil Soup
The secret to this spicy lentil soup recipe is in the bold aromatics and warm Mediterranean spices. And donât omit the lime juice; it will brighten the soup and pull the flavors together in the best way possible. Use a bag of frozen spinach, no need to thaw ahead of time. And forthe lentils, I recommend green, black, or small brown lentils.
Course Dinner, Soup
Cuisine Mediterranean
Diet Vegan, Vegetarian
Prep Time 5 minutes
Cook Time 30 minutes
Servings 6 people (up to)
Calories 249.9kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 249.9kcal | Carbohydrates: 40.3g | Protein: 16.7g | Fat: 3.7g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.7g | Monounsaturated Fat: 2g | Sodium: 169.7mg | Potassium: 835.2mg | Fiber: 19.1g | Vitamin A: 8530.3IU | Vitamin C: 36.7mg | Calcium: 152.6mg | Iron: 6.8mg
*This post first appeared on The Mediterranean Dish in 2016, and has been recently updated with new information for readers' benefit. The post Mediterranean Spicy Lentil Soup with Spinach appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/mediterranean-spicy-spinach-lentil-soup/ This Mediterranean-style savory oatmeal recipe with egg and vegetables gives you nutritious, flavor-packed breakfast bowls in about 20 minutes! Hearty oats are the perfect bed for sweet potatoes, tomatoes, and eggs with a little creamy feta, and a sprinkle of zaâatar! Mediterranean-style savory oatmeal for breakfast!Iâm not opposed to a warm bowl of oatmeal, doused in milk and sprinkled with brown sugar. But for something different and more satisfying, I turn to savory oatmeal. This is another satisfying breakfast bowl recipeâalthough good for any time of the day, reallyâ that begins with quick steel-cut oats, topped with sweet potatoes, avocados, tomatoes, and an egg (cooked any way want). With fiber from the oats, sweet potatoes, and tomatoes, and protein from the eggs, plus healthy fats from creamy avocado and extra virgin olive oil, this is truly a breakfast of champions. Ingredients: what youâll need for this savory oats recipeFor a quick, satisfying breakfast, you canât go wrong with a simple bed of oats loaded with delicious toppings! Hereâs what youâll need to make these breakfast bowls:
How to make savory oatmeal with eggHere is how to make these easy savory oats bowls (printer-friendly recipe below):
Variations: How to change up oatmeal bowlsSavory oat bowls lend themselves well to a variety of toppings, in part because oats have a very mild flavor and are easily complemented by stronger flavors. Oat bowls are also a great way to use up leftovers! Just start with a bed of cooked oats and go from there. Here are some ideas for more savory oatmeal bowls:
Make-ahead tipsTo save time on a busy weekday morning, you can prepare most of the ingredients (except the eggs) ahead of time.
When youâre ready to eat, all thatâs left to do is cook your egg, crumble your feta, and assemble the savory oatmeal bowl. Leftovers and storageStore all leftovers in the refrigerator in separate airtight containers. Cooked oatmeal and the sweet potatoes will keep for 3 to 5 days. Sweet potatoes can be reheated in a saucepan over medium heat. To reheat oats, spoon them into a small saucepan and add a little water to help loosen them up. Warm over low to medium-low heat, adding more liquid if necessary, until the oats have returned to their previous creamy consistency. If you are a fan of overnight oats, these will work, too! Simply reheat them the same way as described above. Featured in this recipe:Extra virgin olive oil: Spanish Hojiblanca EVOO Spice blends: Za'atar or baharat More Mediterranean-style breakfast ideasHungry for more? Here are all our Mediterranean Recipes! Easy Savory Oatmeal Bowls Recipe
These Mediterranean-style savory oatmeal gives you nutritious, flavor-packed breakfast bowls in about 20 minutes! Change up the toppings with different vegetables and protein, and use your favorite seasoning to finish the bowls. I love za'atar here, but baharat, one of my new favorite blends is also worth a try!
Course Breakfast
Cuisine Mediterranean
Diet Gluten Free, Vegetarian
Prep Time 5 minutes
Cook Time 15 minutes
Servings 4 bowls
Calories 348.2kcal
Author Suzy Karadsheh
Ingredients
Instructions
VideoNotes
Nutrition
Calories: 348.2kcal | Carbohydrates: 42.6g | Protein: 13.7g | Fat: 14.1g | Saturated Fat: 2.8g | Polyunsaturated Fat: 1.6g | Monounsaturated Fat: 6.7g | Trans Fat: 0.1g | Cholesterol: 163.7mg | Sodium: 248.4mg | Potassium: 414.1mg | Fiber: 7.1g | Sugar: 4.7g | Vitamin A: 9067.8IU | Vitamin C: 21.9mg | Calcium: 82.5mg | Iron: 3.6mg
The post Easy Savory Oatmeal Bowls Recipe appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/savory-oatmeal-bowls/ Everything you need to know about olive oil. What are the different types of olive oil? What's the best EVOO to buy? Is it good for you? Can you cook with it? How do you store it? This easy guide will answer all your questions and more! EVOO, the start of everything delicious!Extra virgin olive oil—EVOO, for short—is the liquid gold of the Mediterranean. It is an essential ingredient that is central to the identity of Mediterranean cooking and the Mediterranean diet, and, as I like to say, the start of everything delicious! Of the many oils on the market, olive oil is known for its nutrition benefits and versatility (I use it in everything from dressings to roasted cabbage and my favorite banana bread). Navigating the murky waters of buying quality olive oil can be a bit complicated. As a Mediterranean home chef whose favorite and most-used ingredient is EVOO, I get a lot of questions about it. What should I look for? What’s a good olive oil? Can I cook with it? And on and on. I put together this simple guide to help answer the most frequently asked questions and share what I know to the best of my ability. As always, please remember the information shared here on The Mediterranean Dish is intended for your general knowledge. It is not intended as a medical diagnosis or advice. Please be sure to consult your healthcare provider before trying a new diet or a way of eating. Never disregard professional advice or delay seeking treatment based on what you read.Here we go… Table of contentsOlive Oil Very simply put, olive oil is the oil that is naturally extracted from olives, the fruit of olive trees. It is produced by mashing ripe (and sometimes young nearly ripened) olives to extract their juice. When this process happens with minimal or no additional heat or chemicals, you get cold-pressed extra virgin olive oil, the good stuff as I like to say. Mashing and grinding the olives results in a paste, which then undergoes malaxation, where the paste is slowly churned to break off emulsions formed during the crushing process and to help increase extraction yields (if you’re really into it and want to learn more, read this Science Direct article). Lastly, the paste is run through a centrifuge to separate the oil from the water and solids. The result is unfiltered extra virgin olive oil, which is then filtered or racked to remove any remaining sediment, then tested to ensure it meets several rigorous standards, and, lastly, bottled. Types of olive oilThere are four main types of olive oil: extra virgin olive oil, virgin olive oil, pure olive oil, and light olive oil. Here is a bit about each:
Some benefits of extra virgin olive oilExtra virgin olive oil has long been touted as one of the healthiest oils on Earth. Here are some benefits you may have read about it:
How do I know which extra virgin olive oil to buy?So, what should you look for when you are searching for quality extra virgin olive oil? Here are a few things:
Can I cook with olive oil?Now this is my favorite question of all as a home chef who uses olive oil in everything, from a big pot of stew to baking my favorite apple cake, and everything in between. The short answer is yes, you can cook with olive oil. You may have heard the myth that you should not cook with olive oil, and that is simply a rumor that studies have proven wrong. In a study by the University of Barcelona published in the journal Antioxidants, researchers confirmed that olive oil retains large amounts of its healthy compounds when used for cooking. It was found that while there is a decrease in the amount of polyphenols in the oil when it is exposed to heat, the amounts of both antioxidants and polyphenols remained quite high. What is the smoke point of extra virgin olive oil?The smoke point of an oil refers to the temperature at which it begins to smoke and degrade. At this point, harmful compounds form in the oil. When it reaches its smoke point, an oil also loses much of its nutrients and antioxidant properties. Extra virgin olive oil has a smoke point of between 374 and 405 degrees F (190 to 207 degrees C). While this is a bit lower than other oils, it is still safe to cook and even bake with quality EVOO. Good quality EVOO will also have a higher smoke point than its lower-quality counterparts. One key piece of advice is to heat the oil until it is just shimmering, but not smoking. Can you use olive oil instead of vegetable oil?You can use extra virgin olive oil instead of vegetable oil in most cases. For cooking and baking, EVOO is a healthier option than vegetable oil. The only instance where I would say vegetable oil would be a better option is for deep frying, where an oil with a more neutral flavor might be a better option. Does olive oil go bad?Contrary to popular belief, oils can go bad! And extra virgin olive oil is no exception. A properly stored unopened bottle of quality extra virgin olive oil will have a shelf life of about 18 months to 2 years, but once you open it, you should consume it within 3 months. There are two ways to easily tell whether your EVOO is rancid: smell and taste. Fresh extra virgin olive oil will smell bright and robust. Rancid oil can smell waxy – sort of like crayons. It might also smell quite stale. If you want to taste your olive oil to check for freshness, try a small amount. If it is sour, the oil is likely rancid. I don’t recommend cooking with rancid oil. It’s therefore a good idea to keep an eye on your oil’s harvest date, as well as note when you opened the bottle. I go through extra virgin olive oil very quickly, so using it while it is still fresh has never been an issue for me. But I have friends (who don’t cook as frequently) who write the date they opened their EVOO on the label using a marker. Once opened, it should be used in about two months. So, enjoy your olive oil! Don’t try to save it for a special meal or occasion. The sooner you use it, the better it will taste! How to store olive oilTo maintain freshness and flavor, it is important to store your olive oil correctly and, as mentioned earlier, consume it within 3 months. While convenient, keeping your olive oil bottle by the stove is not a good idea. Exposure to heat and sunlight can reduce the quality of your EVOO and even damage it. It is best to store your tightly closed olive oil bottles in a cool, dark space like an unheated pantry. My favorite olive oilsI’ve been using extra virgin olive oil for years, and you can find my favorites over at our online shop. We currently carry delicious, rich, flavorful olive oils from Greece, Spain, and Italy. You can find them all at our online shop. Featured in this postRelated articles you may likePlease Note: The information shared here on The Mediterranean Dish is intended for your general knowledge. It is not intended as a medical diagnosis or advice. Please be sure to consult your healthcare provider before trying a new diet or a way of eating. Never disregard professional advice or delay seeking treatment based on what you read. The post Olive Oil 101: Everything You Need to Know appeared first on The Mediterranean Dish. via The Mediterranean Dish https://www.themediterraneandish.com/olive-oil-guide/ |
ABOUT MEHi, I am Daniel Jones from Overland Park, MO. I am a chef by profession, & also publish my recipe tips online on blogs and social media. Archives
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