What is Mediterranean cuisine? You will find the answer to this question in the materials of this article. In addition, we will tell you about the features of this kitchen and present some simple recipes for preparing delicious dishes.
General information
It is easy to guess that the Mediterranean cuisine combines only the cuisines of those countries that are adjacent to the Mediterranean region. However, it should be noted that in cooking there are common elements that are inherent in all cuisines of the world. For example, the use of herbs, olive oil, garlic, etc. In this regard, many experts note that Mediterranean cuisine is only a combined concept. But despite this, it is still different from others.
Features of Mediterranean cuisine
In combination with a fairly popular Mediterranean diet, which has long been proven to be beneficial, such a cuisine is especially popular with those who lead a healthy lifestyle. After all, it includes a wide variety of seafood, fish, lean meat, vegetables (bell peppers, tomatoes, eggplant, zucchini), rice, onions, flour products, etc.
It should also be noted that Mediterranean dishes are very popular among gourmets due to their unusual taste, which is formed through the use of garlic, olives, various spices and herbs (thyme, oregano, rosemary and basil). Often in such a kitchen fresh dairy products, cheese, fruits, white bread, red wine, pasta and eggs are used.
Where is Mediterranean cuisine particularly prevalent? You can find menus with aromatic and wholesome dishes in restaurants located in various natural areas of the Mediterranean, namely France, Portugal, Turkey, Spain, Morocco, Israel, Greece, Croatia, Italy, Macedonia, the Balkans, and others. states of this sunny region.
Mediterranean diet
Mentioning the dishes of Mediterranean cuisine, the recipes of which we will consider later, one cannot fail to talk about the Mediterranean diet. This term was introduced back in the 1950s by Margaret and Ansel Kay.
It should be especially noted that a huge number of medical studies have shown that residents of the sunny Mediterranean are least affected by heart and blood vessel diseases, as well as high blood pressure, obesity and diabetes. In addition, such a diet significantly reduces the risk of Alzheimer's. What is the reason for this? Experts say that Mediterranean cuisine, including a large number of fresh fruits and vegetables, cereal dishes and a small amount of fish and meat products, contributes to the healing of the body. Moreover, a special formula was developed by nutritionists, thanks to which a person is able not only to significantly reduce his own weight, but also to maintain his health for many years.
So, the Mediterranean diet is based on the following daily amount of vital elements:
- 10% protein, specifically beans, meat, peas, fish and beans;
- 30% of fats, which should be obtained mainly from olive oil;
- 60% of the carbohydrates that must be ingested with bread and pasta.
Mediterranean cuisine: recipes for salads, soups, main dishes, snacks and dessert
Anyone who has ever visited restaurants serving Mediterranean cuisine knows that it includes completely different dishes that differ in incredible aroma and unsurpassed taste. But if you do not have the opportunity to go to this sunny region, then you can easily prepare salads, soups, snacks, etc. at home. To do this, just use one of the recipes below.
Salad with shrimp
To prepare such a light but satisfying salad, we need:
- large shrimp - about 10 pcs.;
- paste (i.e. pasta from durum wheat) - about 200 g;
- mussels - 140 g;
- garlic - 2 small cloves;
- broccoli cabbage - 110 g;
- unrefined olive oil - 70 g;
- fresh basil - about 4 branches;
- Parmesan cheese - about 60 g;
- pickled red beans - 1 standard jar;
- ground black pepper and salt - a pinch;
- granulated sugar - optional.
Food processing
Parmesan cheese should be grated on the smallest grater, and then put in a blender and add fresh basil leaves. This mixture must be crushed to a homogeneous state. And it should turn out loose.
Broccoli must be boiled in a pan with slightly salted water and a little sugar. The last ingredient is needed so that the vegetable retains its natural green color. After boiling, it is advisable to cook cabbage for about four minutes.
Mussels and shrimps need to be boiled in the same bowl as broccoli. However, they should not be kept on fire for too long. After the seafood is ready, they must be cooled and put in a bowl. At the same time, it is recommended to leave the mussels intact, but the shrimp should be cleaned of the shell.
Durum wheat pasta , or the so-called pasta, must be boiled in slightly salted water, and then discarded in a colander. A jar of canned red beans should be opened, drain all the liquid, and the bean product should be washed a little in cool water.
Garlic must be crushed through a press, and then mixed with black pepper, salt and olive oil. This dressing should be as aromatic as possible.
Salad Formation
Put the paste in a deep plate, and place all the other ingredients on top of it. Last but not least, shrimps must be put in the dishes, which must be sprinkled with a mixture of parmesan cheese and basil. At the end, all the ingredients must be watered with dressing. Such a salad should be served on the table, without stirring, immediately after cooking.
Chickpea and squid soup
As you can see, Mediterranean cuisine includes only simple and healthy products that can always be found in ordinary supermarkets.
When composing the menu for the festive table, one should not forget about the hot, and more precisely about the soup. After all, this particular dish is able to saturate guests well.
So, to make soup from chickpeas and squid, we need:
- frozen squids - about 600 g;
- fresh rosemary - 5-10 g;
- bay leaves - 2 pcs.;
- canned chickpeas - about 800 g;
- fresh sage - about 10 g;
- fresh carrots - 2 pcs.;
- onions - a large head;
- fresh garlic - 4 cloves;
- vegetable broth - 2 l;
- fresh parsley - 20 g;
- olive oil - about 100 ml;
- tomato paste - dessert spoon;
- salt - add to taste;
- ground black pepper - add to taste;
- celery stalk - about 4 pcs.
Cooking process
Why is Mediterranean cuisine so popular in our country? Recipes of her dishes include inexpensive and simple products, thanks to which you can set a chic festive table.
To prepare a hearty and fragrant soup of celery, carrots and onions should be chopped medium-sized and fry in olive oil in a saucepan for five minutes. Next, vegetables need to put sage, rosemary, tomato paste and a couple of cloves of chopped garlic. All this should be fried for 3 minutes over low heat, stirring constantly. After this, the ingredients must be laid out in a pan, add to them a can of canned chickpeas (washed) and vegetable broth. Boil the food for about twenty minutes. Next, you need to remove the sage and rosemary from the dishes, pour roughly chopped parsley into it, as well as pepper and salt.
Squids need to be boiled separately, peeled off from the films and cut into thin rings. After this, it is necessary to heat the olive oil in a pan, adding 2 cloves of garlic, and fry for 2-3 minutes. At the end, seafood should be put in soup, mix thoroughly and serve.
By the way, if you want to get soup puree, then it is recommended to beat the fried vegetables and chickpeas with a blender first.
Wanders (main course)
What needs to be done to make your guests enjoy Mediterranean cuisine? Fish is a product that no one can refuse. In order to cook a classic roaming second course, we need:
- red fish (preferably salmon) - 600 g;
- olive oil - 4-5 large spoons;
- sweet bulbs - 2 large heads;
- cloves of garlic - 5-6 pcs.;
- tomatoes in their own juice - a jar (about 400 g);
- white wine - about 100 ml;
- fresh squids - 200 g;
- bay leaves - 2 pcs.;
- dry rosemary and basil - ½ dessert spoon;
- dry thyme - 1 dessert spoon;
- fresh parsley - a large bunch.
How to cook?
Mediterranean cuisine, the recipes of which we consider in this article, is distinguished by the fact that its dishes are prepared surprisingly quickly and easily. You can verify this yourself.
To make a wandering dinner, you should chop the onion and fry it in olive oil until completely transparent. Next, garlic should be placed there (for about 10-15 seconds) and kept until a specific smell appears.
Canned tomatoes must be freed from the hard skin, knead with a fork along with the juice. Next, the resulting vegetable puree must be sent to the stewpan and simmer over low heat for about a quarter of an hour. After that, add white wine to the tomatoes, add bay leaves, dry basil, thyme and rosemary, as well as pieces of chopped red fish, black pepper and salt (add spices to taste). In this composition, it is advisable to stew the dish, without interfering, on low heat for about 20 minutes.
After the specified time, finely chopped squid, chopped fresh parsley and previously fried onions with garlic should be added to the stewpan. After keeping the dish on the stove for another 3-4 minutes, the dishes must be removed, close the lid tightly and let the dish brew for about 16 minutes. Serving brodet is recommended for dinner with polenta (porridge from chopped corn).
Mediterranean appetizer
What features does Mediterranean cuisine hide in itself? The menu for the week, compiled with the help of recipes for this cuisine, can contain an incredible variety of dishes. However, it will not be complete if it does not use a classic snack.
So, to make a hot Mediterranean sandwich we need:
- mozzarella cheese - about 200 g;
- pesto - about 12 large spoons;
- cherry tomatoes - about 500 g;
- bread for toasts - 4 slices;
- salt - add to taste;
- ruccola - add to taste;
- ground black pepper - add to taste.
Cooking appetizer
To prepare such sandwiches, you should preheat the oven to 200 degrees. Next, you need to remove the mozzarella from the packaging, wait until all the liquid has drained from the cheese, and cut into slices. After that, it is necessary to divide the cherry tomatoes in half, and generously grease the bread toasts with pesto sauce and place on a baking sheet covered with baking paper. In conclusion, you should place vegetables and cheese on the sandwiches, and add a little more sauce on top.
Baking beautifully decorated toasts in a hot oven is recommended for no more than 8-10 minutes. During this time, the cheese should completely melt. After the sandwiches are ready, sprinkle them with pepper, salt and finely chopped arugula on top.
Tiramisu dessert
Real tiramisu should be eaten with a spoon, not with your hands. It is this rule that those culinary specialists who like to make such a dessert adhere to. For him we need:
- mascarpone cheese - 250 g;
- medium eggs - 3 pcs.;
- powdered sugar - 3 large spoons;
- cocoa powder - 2 large spoons;
- cookies (fingers) "Savoyardi" - about 350 g;
- freshly brewed coffee - 350 ml;
- cognac - 3 large spoons.
Cooking process
Before preparing a Mediterranean tiramisu dessert, you should make an air cream for it. To do this, it is necessary to separate the proteins and yolks in different vessels. Powder and cheese are added to the last component, and then mix thoroughly with a mixer. As for the proteins, they should be whipped into a strong foam and, laid out to the yolks, beat both masses together.
To form such a dessert, you can use any dry cookies, but it is better to take Savoyardi. It is required to dip all the “fingers” in a freshly brewed coffee mixed with cognac, and put in an even layer in a deep bowl. Next, cookies should be poured with cheese cream and again put Savoyardi soaked in an invigorating drink. You must repeat the same steps until you have run out of products. However, the cream should be the last layer.
At the end, dessert is required to sprinkle with cocoa powder (through a sieve). Serving such a cake to the table is desirable only after it has been infused in the refrigerator for at least 6 hours.