Dieta Mediterranea

Mediterranean Diet for Beginners

Craving Sunshine and a Slimmer Waistline? This 21-Day Mediterranean Meal Plan Will Make You Say “Opa!”

Easy Mediterranean Diet Dinners in Three Steps or Less

61 Best Mediterranean Recipes You Need To Try

12 Mediterranean Diet Dinners

65 Mediterranean Diet Dinner Recipes You Can Make in No Time

30+ Cheap & Easy Mediterranean Diet Recipes

Mediterranean Diet Plan For Beginners - Beauty Bites

A 14-Day Mediterranean Diet Meal Plan: Nourishing Your Body, One Meal at a Time

Mediterranean Chickpea Salad | The Mediterranean Dish | Mediterranean Chickpea Salad! https://www.themediterraneandish.com/chickpea-salad/ | By The Mediterranean Dish | - You know, life is way too short. So you need to be making a salad that you actually want to eat, something satisfying and delicious, loaded with flavor and texture. That's where my Mediterranean chickpea salad comes in. Let's make it. (screen wipe whooshes) We're gonna do everything in this bowl, starting with a beautiful Dijon vinegarette, a little bit of Dijon mustard, about maybe a teaspoon or so. I'm gonna try to wing it. Then we're gonna do some lemon juice. My default dressing for anything is citrus and extra virgin olive oil. This time we're just adding a hint of, I don't know, pizazz with the mustard, you know, and a little bit of garlic, maybe just one, 'cause we're adding other flavors to this salad. So one nice large garlic clove, minced, going in. A little bit of seasoning. Salt and pepper. Salt and pepper. And then you can keep it here. Keep it simple or take it up a couple of notches. So I'm gonna use Aleppo pepper. You can find this on our site, TheMediterraneanDish.com. Just hit the shop tab. So Aleppo pepper, named for Aleppo, Syria, is not as hot as your average red pepper flakes, but it does have a kick to it. And some beautiful undertones that are kind of like a sun dried tomato. About a teaspoon of this. And then a teaspoon of sumac for a little more tang and flavor. Again, I am eyeballing, but there's one teaspoon of each here. And then I'm gonna use the Early Harvest Greek extra virgin olive oil. It is one of my favorite things in the universe. Pour and whisk and pour and whisk. Very fun situation. When you whisk and you pour at the same time, then you kind of create a more emulsified, coherent dressing. Somewhere between a quarter cup to a third a cup of extra virgin olive oil. So now that we have this bit finished, we're just gonna set it aside and then we're gonna do all the chopping and throwing into the one bowl. It's a chickpea salad. So guess what is the star of the show? It's a chickpea, the humble chickpea. It's loaded with so much- (groan of audience) good for you stuff. (audience cheers) Oh, I got it. I have two cans, yep, out of a can, no big deal, unless you cook your chickpeas ahead of time, which is fine too, so two cans of chickpeas right here, drained and rinsed. Loads of plant-based protein, fiber, vitamins, minerals, really, really good for you. And it keeps you satisfied. So it's one of my favorite salads. So now for some chopping, you can use an English cucumber or a three to four Persian cuc 'cause I'm just showing you. But I'm gonna use the English cuc right here. And I just find it easy enough to split in half and then slice and then chop real small. Here we go, into the bowl we go. Next we have a bell pepper. Easiest way is to go around the core. Slice down and throw this away like your ex-boyfriend. That's right. I'm sorry for your ex-boyfriend 'cause we get to throw him away so many times. Max loves pepper, so he always comes by. Is everything okay, Max? Yeah? Here. Then from here, we're gonna just slice it up. Chop like a pro. To me, a salad is an opportunity to throw together tons of texture, flavor, used veggies that you have on hand. Make it a whole meal to celebrate. And you throw some chopped veggies and a beautiful dressing and some fresh herbs, the Mediterranean way, meaning your herbs are not just the garnish, they are really a key ingredient to add flavor, texture, everything else. That to me is a great salad. And we have grape or cherry tomatoes. Now you can throw them in whole, but to me that is a waste. I actually like to open them up and allow some of their juicy goodness to kind of mingle in with the rest of the veggies. Couple of cups of cherry tomatoes. This looks about right. So we're going in with the tomato. I'm gonna add in some chopped red onions. You have a tiny red onion or maybe a couple of shallots. Chop that up. And if you're not big on onions, maybe you can skip it. Use a shallot. Shallots are a little bit less, what do you call it, like bold. And then I am actually going to use some roasted red peppers. So you can roast a couple of red peppers. I have a tutorial here for you on the channel. Or you can use a jar of roasted bell peppers. And what you wanna do is you want to chop them real small or slice them up, because that way you can get a bite of the roasted red peppers in every bite. You don't have to stop here, you can keep adding. How about an avocado, huh? Huh? Now, if you're not serving this one right away, you can hold off on the avocado, you don't want it to look- Ah, look at that. It's perfect. (stone clunks) Ah! (chuckles) And then it's easy to pull off the skin like so. Slice and chop the avocado. So you've got creamy avocado, nice and rich, adding a little bit of that fat to it. This makes a meal, like I'm telling you, I can eat this for lunch every day. Here we go. Chop them up, nice and small, going in with the avocado. So now I feel bad for most people who use a fresh herb like parsley, simply as a garnish, because it has a lot more to offer than just a pop of color. And then only just trim, you know, the back part just a little bit. Leaving some of the stem on will give you a lot of flavor. So bunch it up here and begin to chop the leaves. And then when you get to the stem, you can go back and forth, making sure that you really chop in real tiny. Parsley alone is fine, or if you have some fresh mint, basil, depending on the season and what you have available to you, you can grab some of that. Now here, we don't use the stem because it's kind of hard and it's just not pleasant to eat. So we're gonna pull out the beautiful mint leaves. Life is too short and you do need to make a salad that you love. Don't make a half-assed attempt, okay? Don't just throw a bag of, I don't know, wilty stuff in a bowl and call it a salad. That's why most people don't like salad. I don't know. I don't know what to tell you. I dunno. It's a little Robert De Niro. I dunno. Oh. I dunno. (mumbles like De Niro) You're gonna roll this up and you can efficiently chop like a pro, and then go back and forth. This is looking good. We're just gonna throw it right in here. I feel like we're good here, guys. What do you think? Mixing the salad is just as essential, if you're not mixing all the salad well with your dressing, you have missed the flavor party. So this is a chickpea salad, not a wilty lettuce salad. It can stand alone as its own meal. And this is a salad I would eat. (air whooshes) (stamp clanks) This is a great salad for a crowd because it makes a good portion. Or you can just prep it ahead for lunch all day for a week. It's so good. Honestly, it is a salad that you can eat with a spoon. (bright music) Mm. Mm. Find the recipe for this easy chickpea salad over on TheMediterraneanDish.com. I will see you later. Ciao. (feet shuffling) (Suzy chuckles) (bright music)

Tabouli Salad | The Mediterranean Dish | Tabouli salad or Tabbouleh is a simple Mediterranean salad of very finely chopped vegetables, lots of fresh parsley and bulgur wheat, all tossed with... | By The Mediterranean Dish | - Tabouli, or tabouli salad, is the most popular Middle Eastern salad and one of my absolute favorites. It is so much easier to make than you think. Let me show you how to make the real deal tabouli. Tabouli is the reason why I'm married to my husband. I shall tell you as we are making this, but the moral of the story is if you really wanna impress a girl, make her tabouli. If you really wanna say it the right way, tabouli. Here in the States, we go by tabouli, tabouli salad. Whatever you call it, it's the best salad ever. The two key ingredients of tabouli are parsley and fine bulgur, or bulgur as we say in Arab, 'cause it's a grain. And you want the finest bulgur out there, so if you're buying it, make sure you're buying fine bulgur, okay? Because you don't have to cook fine bulgur, you just need to soak it in some water. So a little bit here. (bulgur pouring) I'm kind of eyeballing it. And I'm gonna go ahead and rinse it, and then we're gonna soak it while we work on chopping. You wanna cover it with water and then just let it sit and soak. A lot of people get tabouli wrong. Here's what they get wrong. They think it's about the bulgur, but it's actually about the parsley. So a lot of tabouli styles out there are not what you want to buy because they have way too much bulgur and less of everything else. It's a balance, a good balance, and you want to achieve that. We're gonna start with the parsley. You're gonna need two large bunches of parsley. I am using Italian or flat leaf parsley because personally, I think it has a lot more flavor. But if you have curly parsley, which is what we would use in the Middle East, that's absolutely fine. The stems, you're gonna remove most of them. So I'm gonna chop and tell you the story of how I met my husband. 'cause everybody needs to know that, and why tabouli is one of my beloved, most beloved salads. On that fateful night, when I visited that lovely, lovely restaurant, I ordered food like any average human being would order. And a man came out of the (laughing), out of the kitchen to take our order. And I thought, ah, a cute waiter, you know. But it turns out he was not a waiter. He was just helping out that night on behalf of his dad. He was managing for the night. We were both in college. We started talking about food, figured out that I was Egyptian. My meal didn't come with tabouli, but he really, really felt the need to share his mama's tabouli with me. So he went in the back and made me a tabouli plate. And so, now Mama Dina's tabouli is the reason why we are married. Keep at it. It's not ready yet. And do not use a food processor. It will ruin the texture. (knife chopping) The other lovely thing about tabouli is you can make it ahead of time. And because there's no lettuce, it doesn't wilt, and it actually benefits from, you know, a little bit of time where the flavors kinds marry and mingle. As you can see now, my bulgur kind of soaked up most of the water, and we're gonna let it sit for a few more minutes. We are going to finely chop these onions. Green parts, and white parts. And in my opinion, the whites of the green onion is where all the flavor is. At this moment in time, I feel good about the onions. Before we get too far, let's go ahead and try to dice up our tomatoes, put them in a colander. For tabouli, I like to use tomatoes that are ripe but not too soft. I don't want a soggy mess on my hands. And then I try to dice them real small. I do find it easiest to just simply slice your tomatoes into thin slices, 'cause you do wanna get a, you know, the smallest little dice. This is exactly why it's impressive that if you like someone, you make them tabouli or you get your mama to make it. We're gonna go ahead and put this tomato in the colander and just let it kind of release any excess moisture. We're almost there. Beautiful, fresh mint leaves. In the case of mint, the stem is too thick. You don't want the hard stem, so you're just gonna pull the leaves. This is essential to authentic flavor to your tabouli. Bunch up the fresh mint, and you're gonna do your best to mince it up. It's a lot more flavor when everything is minced so small. Very minty. It smells so good here. A lovely, lovely salad. We're gonna take this party home. Throw in the mint. We're gonna go in with some of the bulgur. It's been soaked. You don't need to cook it ahead of time. This is the way that it actually cooks. I start with a little bit, and then I add more as I go. So we're gonna go in with the tomatoes. Seasoning this salad could not be any easier. We're going in with a big pinch of salt. And I just love to feel the texture, so I'm going in with my hand. You can use, I don't know, a spoon. (chuckling) People use a spoon. Just kinda fluff it up, toss it around. From here, all you need is lemon or lime juice. I like lime juice for this salad, but lemon juice is great. So you're gonna squeeze about a couple large limes or lemon, and then olive oil. And that is really your dressing for this salad, for tabouli. I'm gonna just, a shameless plug. You need to use some amazing extra virgin olive oil, so find it on TheMediterraneanDish.com. Hit the shop tab and you'll see all the oils I love. Today, I just happen to be using the Greek Early Harvest extra virgin olive oil. So nice, good drizzle here. Toss, toss, toss. Stick it in the fridge for a half hour if you have the time, which I will do. And then I'll show you a fun way to serve it. Now, this is one of my favorite ways to serve tabouli, just in lettuce boats. You can let people do it. It's kind of fun, but also just fine to serve it in a bowl. And it will feed a crowd. It's absolutely delicious. The moment of truth though is- (drum roll thudding) shall we have Saba taste this? What do you think? See if he approves? - [David] See if it brings back some memories. - Oh, sure. (chuckling) Okay. I have made you the dish of the, the love at first sight salad. Let's see if I actually recreated the salad from our first encounter. See if mine is better than- - Okay. Give this a whirl. - Yeah. But see, what do you think? - Mm. (light music) My mom's is better. - What? (chuckling) (crew laughing) - What? - Oh, he's such a mama's boy. You know, I bet if I had her taste it, she would probably say, "Good job, habibti." Mm, this is such a keeper if you want to impress all the people. For the tabouli recipe, head over to TheMediterraneanDish.com. I will see you later. Ciao. (tabouli crunching) (chuckling) That was very good. (light music)

Easy Vegetarian Egg Casserole Recipe | Easy Vegetarian Egg Casserole Recipe | By The Mediterranean Dish | Cuz an egg casserole is like a hug you know. Super comforting, super cozy, super like this is my kind of I love you meal. You know what I mean? Like yeah. If I love somebody I'll make him an egg casserole. Lots of good stuff going on here but it starts with the eggs. So, I've got 78 eggs right here. We're going to crack em up in my big bowl. One, We've got our seven eggs. We've got some good milk here about a cup and a half. We're going to do just a simple kosher salt, black pepper. Oh yeah. Okay, this is a trick I learned from my mama. Baking powder you guys with your egg casserole. We'll give it some good fluff. So, I'm going to use about a half a teaspoon here of baking powder. Did you know this trick, Drew? Yeah, I did. Baking powder fluffs up your eggs. Baking powder fluffs up your eggs. Then we're going to have some more spicing up to do, right? So first of all, oregano, sweet paprika, and a pinch of nutmeg. I know what you're thinking. Nutmeg and eggs. Just trust me. A pinch. Not too much. So now Alright, now that we have our egg base so to speak, we're going to add all the rest of our good stuff. So, I have like three slices of bread here. We're supposed to cut them up into like half-inch pieces. I'm just going to tear em by hand because why not? It'll be more rustic this way but about half inch pieces if you want to do this using your knife. Casserole, it's going to be hardy. You know what I mean? That is purpose of a casserole is to give you a big hug. What kind of bread? This is some Italian bread but you could use whole bread, whole wheat, I mean. Whole bread. You could use a whole piece of bread. A whole piece of bread, whole wheat bread, whatever you like really, okay? Let's go in with some tomatoes. Just one tomato here's cut up. Some shallots. It's a tiny onion. It's not really tiny but it's not as strong. Then we've got some mushrooms. You know you can change this up however you like you guys. I love the idea of an egg casserole because it really is a way to use up what ingredients you have on hand right? So if you have other veggies feel free to cut them up and put them in this egg casserole as long as you have your egg base you can throw in whatever you like. And obviously if you want some meat you can add that too. But we're just staying vegetarian. Some artichoke hearts, some parsley, okay and a couple of awesome Mediterranean things that I love to add calamata olives lots of flavor I love the combination of like briny calamata olives and artichoke hearts and then the crunch from things like your peppers and your shallots it's just a really good balance of flavor and texture some feta cheese feta makes everything better in my opinion again if you like a different kind cheese, why not? You do you. Alright. I'm going to have to wash my hands now. I got feta hands. Can you tell that this is going to be a really flavorful? Yeah. Yeah. Mix this all together nicely. Don't worry we're going to add the bell peppers and honestly like if you just want to chop them up that's fine but I like I like just I don't know. They're prettier to look at this way so I just I just slice them. I'll show you my trick. Okay. So casserole requires a casserole dish or a 9 by 13 pan. That's this is what I'm using. Oh, it's heavy. I'm just going to say that. I'm going to add couple of my peppers here both times. Grab your pan, a little bit of extra virgin olive oil. Brush your pan or your baking dish here with a little bit of extra virgin olive oil. Do you think this is going well, David? So far? Do you think it's right? I I really brought my egg in today. Okay. Alright, transfer this mixture and all these beautiful veggies to, trust me, I have a plan. So see these beauties? Bell peppers on top. Okay. Add a couple more peppers. So like one bell pepper any color will work or if you want to jazz it up do two different colors. And then just kind of oh yes good things happening. Let's go in the oven. Alright. Oven is on three seventy-five. The egg casserole will take anywhere between 35 to 40 minutes or so. What you're looking for is for the center of the casserole to firm up. Obviously the egg should be cooked. So we're going to set our timer for 35 minutes. Ho ho ho. Yes. Yes. Yes. Yes. Brunch is about to be served here you guys. Now I typically like to serve this with a side of fresh salad, Greek salad, my lazy Mediterranean salad. So many options so definitely check those out. But this is it you guys. Grab the recipe for vegetarian egg casserole upon the Mediterranean Dish. com. I will see you later. Ciao.

Garlic Mushroom Pasta Recipe | Garlic Mushroom Pasta Recipe | By The Mediterranean Dish | Pasta Night is a big deal at my house today. I'm going to make my mushroom pasta. Listen, this is the very mushroomy situation. Mushroom lovers, listen up. I don't know what I'm saying. We have got a very mushroomy situation. I'm talking this is Mushroom Lovers Pasta, you guys. Ready for it? We've got three different mushrooms right here. We've got baby Bella's white button mushrooms and these hefty portobello mushrooms which will give this pasta all the flavor and all the heft. First of all though, let's get our pasta cooking. I've got some boiling water with a lots of salt in it and I have some beautiful pasta right here. So, get in the bowl and a look at this pasta because you want some texture to your pasta here. This will help all the flavor kind of just stick to your pasta when the time comes. So, texture is a big deal. Water is happily bubbling. So, we're going to drop our pasta. This is about a half a pound of pasta, 8 ounces, goes right in the water and we'll let it cook for a few minutes. Okay, so like I said, three kinds of mushrooms. Look at me, I'm prepared. I've already sliced them up. You can slice you can have them you can do a little bit of both to kind of get a good you know texture going and for these meaty ones I actually want to chop them up real small kind of a rough chop nothing fancy big small pieces whatever you know where the bellas are like meaty and earthy tasting so they're just the perfect thing to add to your pasta so what I have here is about eightish ounces of each of the mushrooms for a total of like you know about one and a half pounds or so. Now like I wouldn't fred if all you have is like one kind of mushrooms. This it will still work. I'm just thinking that this gives you more interest and more depth of flavor and more I don't know. It's more exciting. So this looks like a lot of mushrooms which it is but once you cook it all together in this skillet it will cook down. It will be just the perfect amount for your pasta. So do not be alarmed. Medium high heat large skillet because you're going to put a lot of mushrooms here we're going to start with wait for it extra virgin olive oil you need like a good third of a cup trust me on this I told you I'm not using cream but I do need something to make this delicious and comforting right so we're going to do a good bit of extra virgin olive oil and then just one tablespoon of butter this is like one of the only times that you'll see me using butter but with a virgin olive oil. So we're good. We're good you guys. We're going to get this party melting and then we're going to do some shallots and some garlic. Mediumish high heat manage the heat though you don't want to burn your garlic so first we're going to go in with the shallots alright shallots go in with my garlic you you know what like I could eat garlic and onion all day long like this here could be my dinner I'm just saying Good things are happening right here, right now. Smells so good. So what I'm looking for is for the onions and garlic to kind of soften, release some juices, some aromas, you know. Alright, now we're going to add our mushroom party, okay? Portobellos, These are the white buttons. And then we've got the baby bellas joining the mushroom party. It's a mountain of mushrooms and it's going to cook down and you might need to help it with a little bit more extra virgin olive oil. Big sprinkle of kosher salt, black pepper, and about 1 teaspoon or so of some good dry rosemary. I wish you could smell this because it's just gorgeous right now. I think my pasta's also ready so while my mushrooms cooked down a little bit, I'm going to take care of the pasta and drain it. Always make sure you keep some of that pasta water. Mmm. That's good. This is looking really good. We're going to add some more flavor makers you guys. So, I told you that I use a couple of secret ingredients for extra umami and those two are tomato paste and red wine. This is the umami factor right here you guys. So good and just a/ 4 cup of red wine. I'm using a Merlot and it doesn't have to be expensive but you need to be able to eat it. Or eat it, drink it. Never mind. Like it needs to taste good. You know. Remember that pasta water I told you to keep. That's going to come in handy right now. Let's start with a half a cup right here and that's probably all we need. Good things are happening. Yes. Loving it. Loving it. See that? That is an amazing, super tasty, mushroomy, saucy situation without heavy cream and it is all the comfort. So good. Alright, this is looking great for the sauce. We're going to add in our pasta. We've got a couple of very important additions you guys at this point in time. Now, if you're feeling like you need just a little bit more sauce, what do you do? You add a little bit of the starchy pasta water. I know I use like triple the amount of mushroom to the pasta and that's on purpose because look at what happened. The mushrooms cooked down so much that they're just enough for the pasta. So now, let's go in with some Parmesan oreggiano. I got a big block this time because we love this stuff but even grated parmesan is fine. I like to freshly grate whenever I can though. Makes a difference. Mix it up. Mix it up. Mix it up. Throw some parsley in. Secret ingredient. Don't go anywhere. Walnuts. That's right. Walnuts. They're going to add a nice nutty flavor that compliments our beautiful mushrooms here with the rosemary. Such comforting flavors all together. So, we've got some walnut halves and we're just going to give em a rough chop. Go in with our walnuts. Some red pepper flakes and give it a good stir. Let all these beautiful flavors combine Alright, this is looking so gorgeous and so rich. I can't wait to dig in you guys. There's more pasta recipes right here on the channel. Definitely check them out but definitely grab the recipe for this amazing mushroom pasta over on the Mediterranean Dish. com. I will see you later. Ciao. Oh yeah. Yeah, Actually, this is a keeper.

Baked Tilapia Recipe

28K views · 476 reactions | Cauliflower Shawarma Recipe | Cauliflower Shawarma Recipe | By The Mediterranean Dish | Shawarma vibes but meatless and let me tell you, no one's ever mad when I make this sexy cauliflower shawarma situation. Not even the meat lovers in my life. It is satisfying and packed with flavor and the key to it is to make sure that the cauliflower is fully infused with the same beautiful Middle Eastern shawarma flavors we love. So grab a big bowl. This will give you a lot more leverage to toss your cauliflower well with olive oil, onions, and two tablespoons of my homemade shawarma seasoning. For the first 15 minutes in the oven I like to cover this to make sure that the cauliflower is cooking on the inside using that beautiful steam then we finish it uncovered until the cauliflower chars in many parts and collapses into delicious goodness. Wrap it all up into a pita with beautiful veggies and pickled onions and a good drizzle of tahini. Follow the Mediterranean dish for more.