Mediterranean diet is a taste of Sun & Sea - Imagine you are at a place where sun-kissed tomatoes, fragrant herbs, just-caught seafoods with golden olive oil are partying together on your plate. Sounds fun? The Mediterranean diet is more than a menu, it’s a nourishment for the soul. Rooted in tradition and brimming with flavour, the Mediterranean diet is a way of living joyfully and the best way to connect your heart and health with heritage. 

In this blog, Foodism will bring exciting Mediterranean recipes straight to your kitchen. Whether you are a chef or a home cook, these dishes are easy to make, delicious, and promise to energise and nourish your body. Let’s dive into the delightful treat - 

Tandoori Falafel Wraps

Ingredients (for falafel):

• 1 cup chickpeas (soaked overnight)
• 1 small onion, chopped
• 2 garlic cloves
• 1 tsp cumin
• 1 tsp coriander powder
• 1/2 tsp garam masala
• Salt to taste
• Fresh coriander
• Oil for shallow frying

Mint Yoghurt Sauce:

• 1/2 cup yoghurt
• 1 tbsp mint chutney
• Pinch of salt

Wraps:

• Whole wheat pita or flatbread
• Sliced onions, tomatoes, and lettuce

Instructions:

To make tandoori falafel wraps - 

1. Blend falafel ingredients into a coarse mixture, and shape into balls or patties.
2. Shallow fry until golden brown.
3. Mix yoghurt and mint chutney to make the sauce.
4. Warm pita, spread sauce, add falafel and veggies. Roll and enjoy your tandoori falafel wraps!
5. Tip: Don’t over-blend the falafel mix—it should be slightly coarse for a better bite of your tandoori falafel wraps. 

Masala Hummus

Ingredients:

• 1 can chickpeas (or 1.5 cups cooked)
• 2 tbsp tahini
• 2 garlic cloves
• Juice of 1 lemon
• 1 tsp roasted cumin powder
• 1/2 tsp chaat masala
• 2 tbsp olive oil
• Salt to taste
• Water for consistency

Instructions:

To make masala hummus - 

1. Blend all ingredients in a food processor until smooth.
2. Add water for the desired consistency.
3. Drizzle with olive oil, sprinkle chilli flakes or paprika before serving.
4. Tip: For extra creamy masala hummus, peel chickpeas or use canned ones boiled for 5–10 minutes. Keep your masala hummus for 4–5 days refrigerated. Add olive oil on top to prevent drying out.

Paneer Shawarma Skewers

Ingredients:

• 250g paneer, cubed
• 1/2 cup yoghurt
• 1 tsp paprika
• 1/2 tsp turmeric
• 1 tsp cumin
• Salt & pepper
• Juice of half a lemon
• Wooden skewers (soaked)

Instructions:

To make paneer shawarma skewers - 

1. Mix yoghurt, spices, and lemon juice. Marinate paneer cubes for 30 mins.
2. Thread onto skewers and grill/pan-fry until golden.
3. Serve the paneer shawarma skewers with tabbouleh or inside pita pockets.
4. Tip: Use hung curd, it clings better to paneer and creates a nice crust when grilled.

Mediterranean Bhel Salad

Ingredients:

• 1/2 cup cooked quinoa
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, chopped
• 1 tbsp olives, sliced
• 1 tbsp onion, finely chopped
• Fresh herbs (parsley, coriander)
• Juice of 1 lemon
• 1 tbsp olive oil
• Salt & pepper
• Optional: Sev or puffed rice for crunch

Instructions:

To make Mediterranean bhel salad - 

1. Toss everything together in a bowl.
2. Add sev or puffed rice just before serving for texture.
3. Your Mediterranean bhel salad is ready to enjoy.
4. Tip: Zest your Mediterranean bhel salad with lemon and a touch of orange juice to enhance the flavour.

Spiced Chickpea Tagine with Roti

Ingredients:

• 1 can chickpeas (or 1.5 cups cooked)
• 1 onion, chopped
• 2 garlic cloves
• 1-inch ginger
• 1 tomato, chopped
• 1/2 tsp cinnamon
• 1/2 tsp cumin
• 1/4 tsp cardamom
• 1/2 tsp turmeric
• Salt, chilli flakes
• 1 tbsp oil
• Fresh coriander

Instructions:

To make spiced chickpea tagine with roti - 

1. Sauté onion, garlic, and ginger. Add spices and cook until aromatic.
2. Add tomatoes and chickpeas. Simmer for 15 minutes.
3. Garnish with coriander and serve with roti or couscous.
4. In your spiced chickpea tagine, add a few chopped dried apricots or raisins to give a subtle Moroccan touch.

Baingan Baba Ganoush

Ingredients:

• 1 large eggplant
• 1 tsp mustard oil
• 1 green chilli
• 1 garlic clove
• 1 tbsp tahini
• Juice of 1 lemon
• Salt to taste
• Pomegranate seeds & coriander for garnish

Instructions:

To make baigan baba ganoush - 

1. Roast eggplant directly over a flame or in the oven till the skin chars.
2. Scoop flesh and blend with other ingredients.
3. Drizzle olive oil, top with garnishes. Your baigan baba ganoush is ready!
4. Tip: For a perfect baigan baba ganoush, roast eggplant directly on a gas flame or BBQ grill for authentic smokiness.

Kofta Couscous Bowls

For Koftas:

• 250g minced lamb or paneer (or soya)
• 1/2 onion, minced
• 1 tsp garam masala
• 1/2 tsp cumin
• 1 tbsp yoghurt
• Salt & pepper

For Bowl:

• 1 cup cooked couscous
• Sliced cucumbers, tomatoes, and  onions
• Raita or hummus

Instructions:

To make kofta couscous bowl - 

1. Mix the kofta ingredients and shape into balls. Bake or pan-fry until golden.
2. Assemble bowls with couscous, veggies, koftas, and a drizzle of raita or hummus.

Tips for best kofta couscous bowl - 

• Rest the koftas: After shaping, chill them in the fridge for 15 mins so they hold better while cooking.
• Meal prep: Make the koftas in bulk and freeze for easy weeknight meals.
• Flavour base: Add turmeric and coriander to the couscous water for a subtle Indian flavour.

Kachumber Greek Salad

Ingredients:

• 1 cucumber, chopped
• 1 tomato, chopped
• 1/2 red onion, sliced
• 1/4 cup feta cheese
• 1 tbsp olives
• 1/2 tsp cumin powder
• Black salt to taste
• Juice of 1 lemon
• 1 tbsp olive oil

Instructions:

To make the kachumber Greek salad - 

1. Toss everything together.
2. Let it sit for 10 minutes to marinate. Serve your kachumber Greek salad chilled!
3. Remember: Salting too early can make veggies soggy—do it right before serving.

Bhuna Veg & Couscous Bowl

Ingredients:

• 1 cup couscous
• 1.5 cups mixed vegetables (bell pepper, zucchini, carrot, beans)
• 1 onion, sliced
• 1 tomato, chopped
• 1 tsp ginger-garlic paste
• 1/2 tsp turmeric
• 1 tsp coriander powder
• 1/2 tsp cumin seeds
• Olive oil
• Salt, pepper
• Fresh coriander or parsley

Instructions: 

To make the bhuna veg and couscous bowl - 

1. For the bhuna veg, sauté cumin seeds in olive oil, add onion and ginger-garlic paste.
2. Add tomato and spices, then stir-fry chopped vegetables till they're cooked but slightly crisp.
3. Cook couscous with hot water (1:1 ratio) and let it sit covered.
4. Fluff couscous and serve with bhuna veg on top. Garnish with herbs.

Tips:

• Let the bhuna veg rest a few minutes after cooking—it deepens the flavour.
• Add a spoonful of harissa or red chilli paste for extra zing.
• Always fluff couscous with a fork to keep it light and airy.

Mushroom Tikka Bruschetta

Ingredients:

• Baguette or sourdough, sliced
• 200g mushrooms, chopped
• 1/4 cup yoghurt
• 1 tsp tandoori masala
• 1/2 tsp red chilli powder
• Garlic butter
• Chopped coriander
• Lemon juice

Instructions:

To make the mushroom tikka bruschetta - 

1. Mix mushrooms with yoghurt, tandoori masala, chilli powder, and marinate for 15 mins.
2. Sauté until dry and slightly crispy.
3. Toast bread slices with garlic butter.
4. Top with mushroom tikka, squeeze lemon, and sprinkle coriander.

Tips:

• Use a mix of mushrooms (button + oyster) for a meatier mushroom tikka bruschetta.
• Toast the bread just before serving to keep it crunchy.
• Add a dollop of mint chutney for an extra layer in your mushroom tikka bruschetta

Chole Greek Salad

Ingredients:

• 1 cup boiled chickpeas
• 1/2 cup diced cucumber
• 1/2 cup cherry tomatoes
• 1/4 cup red onion, sliced
• 1/4 cup feta
• 1 tbsp olive oil
• 1/2 tsp black salt
• 1/2 tsp chaat masala
• Juice of 1 lemon

Instructions:

To make the chhole Greek salad - 

1. Mix all ingredients in a bowl.
2. Let the chole greek salad sit for 10 minutes to absorb flavours. Serve chilled.
3. Tip: For your chhole greek salad, try using kala chana for a nuttier, earthier version.

Tofu Malai Kebab Mezze Platter

Ingredients (Kebabs):

• 200g tofu, mashed
• 2 tbsp hung curd
• 1 tsp kasuri methi
• 1/2 tsp garam masala
• Salt, pepper
• Skewers

Serve with: Hummus, baba ganoush, olives, pita, pickled onion

Instructions:

To make the tofu malai kebab mezze platter - 

1. Mix kebab ingredients, form patties or balls.
2. Bake, grill, or pan-sear until golden.
3. Arrange the tofu malai kebab mezze platter with dips and sides.
4. Tip: Brush the tofu malai kebabs with a little butter while grilling for smoky richness.

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