A Simple Mediterranean Meal, A Myriad Of Ways
Photo by Edgar Castrejon on Unsplash
I don’t know if it’s in the “nature” of my bit of Italian blood, or simply the “nurture” of eating lots of Italian food growing up (especially at large family gatherings), but Mediterranean food is comfort food. Full stop.
And not just Italian. The flavors of Greece, Israel, Spain, and others — basically any country with coastline along the Mediterranean — bring my palate enormous satisfaction. I could eat these ingredients any day.
While the term “Mediterranean” certainly has broad connotations, my suggestions here hail primarily from the northern Mediterranean coast; think Italy, Greece, and Spain (I’ll have to save discussion of my love for all things Middle-Eastern fare for another time).
Simple Mediterranean, a myriad of ways.
You can create innumerable different dishes with just a few simple pantry and fridge staples — pastas, breads, salads, pizzas, soups, and more. The key is to keep a few basic flavor players on hand and then work creatively with what fresh ingredients you have to hand.
A key tip for throwing meals together is considering how the various flavor profiles work together to create a balanced contrast. This may sound like an oxymoron, but it’s not. You’re looking for diversity, but one that is in balance.
What I mean by this is that dishes are more interesting when they incorporate various components like salt, acid, umami, sweet, bitter, piquant, etc. As many as may be at play, you don’t want any particular one to stand out too loudly. Personally, I absolutely love the pairing of briny and acidic with rich and umami. The key players in Mediterranean cuisine are great at bringing these components to the table.
Whenever you taste a dish and think, “Meh…” it’s likely missing diversity in its flavor profile. Mediterranean dishes frequently incorporate a splendid diversity on this front, so seek to strike that balance when you come to the kitchen to cook — need salty/briny? Add capers or olives. Need some acid? Add a splash of vinegar or lemon juice. Need fat? Olive oil is a must; or try nuts and seeds for added texture.
Also consider your variety of textures: soft, crisp, chewy, firm, silky, rough, crunchy, and so forth. While some things are lovely with one particular texture (a mousse, for example), generally a complete dish is more exciting and delicious when a variety of textures is present. For instance, chewy, toothsome pasta with soft caramelized onions and wilted greens, topped with toasted seeds for a bit of crunch.
Lastly, before we get to the ingredients, be encouraged: it’s pretty difficult to go wrong with pairing the options below. Certainly, there may be some pairings that work better than others (or which you prefer more or less), but on the whole, they’re all pretty safe to throw together at will! It’s a beautiful thing, this family of ingredients that will serve you well, however you decide to put them together and serve them up.
Key flavor players:
Olives, especially Kalamata, Castelvetrano, or some other distinct variety
Capers
Sundried tomatoes
Fresh garlic (cooked)
Dried oregano
Tomato (paste and/or diced
Olive oil
Balsamic vinegar
Taking it up a notch:
Fresh herbs: basil, rosemary, thyme, oregano, sage, fennel, dill
Acid: lemon juice, freshly squeezed is best!
Nuts and seeds: walnuts, pine nuts, hazelnuts, pumpkin seeds, sesame seeds, sunflower seeds
Veggies: alliums (onions, scallions, shallots), greens, roots (especially potatoes), squashes, etc.
Cheeses: feta (look for sheep’s milk, not cow’s), Pecorino Romano, Manchego
Fish: sardines, anchovies, or salted cod (all in olive oil) — these can be found in cans, some in jars; anchovy paste is also sold in tubes at the supermarket, and adds a great umami kick to pasta sauces, dressings (such as Caesar), etc.
Legumes: white beans, lentils, or extra-firm tofu crumbled up like feta (try tossing in spices and oil as a quick marinade)
A splash of wine never hurts!
Picking an avenue:
Pasta: choose your favorite shape and texture (e.g., bucatini or spaghetti for saucy; fusilli, campanelle, or farfalle for pestos… the sky is the limit)
Bread / Pizza: pizzas, flatbreads, stuffed breads — top off some toast for a tartine or work with some fresh sourdough
Salad: arugula, massaged kale, spring greens, other veggies; toss in anything, even try a cold gazpacho
Sandwich: slice focaccia or ciabatta in half (or open up a pita pocket), load up with desired flavors and textures
Grain bowl: millet, quinoa, barley, etc. loaded with roasted or sauteed veggies, some greens, and featured flavors
In short…
Use these lists as inspiration. Pick what you like — even try something new — and go from there! Perhaps do a weekly “Mediterranean Monday,” or make this approach a go-to when you don’t have another meal planned. Either way, stock up on some pasta, a few jars of key ingredients, and let the Mediterranean magic begin!
