Because of the history of the region, the Mediterranean offers one of the most colorful and vibrant collections of cuisines in the world. Although varied, there are some common ingredients enjoyed throughout the region, including olive oil, and an emphasis on fresh vegetables and seafood. See the map to find out more about these regional cuisines.
French Provencal uses herbs, garlic and wine to create sauces to flavor meat, chicken and seafood. Fresh olives, olive oil, eggplants, and tomatoes are popular ingredients.
Italian cuisine has an interesting history as, traditionally, ingredients and cooking styles varied depending on the region.
Lamb is the basic meat of traditional Turkish cooking. Areas of Turkey close to the Mediterranean Sea also prominently feature seafood in their dishes. Other staples of Turkish cuisine include yogurt, coffee and breads such as lavash.
Spanish food features chilies, chickpeas, rice, eggs and garlic prominently. Tapas are at the heart of Spanish tradition, where friends share small plates of simple yet delicious foods.
Fresh seafood from the Mediterranean Sea, prepared with flavorful vegetables, is found at the center of traditional Greek cooking. Greek cuisine also features olives, herbs, fruits, cheese, lamb and beef.
- Fresh vegetables (tomatoes, eggplants, zucchini, artichokes)
- Olives
- Yogurt
- Capers
- Chickpea
- Fresh seafood
- Prosciutto
- Lamb
- Rice and couscous
- Cheese (feta, haloumi, mozzarella, parmesan, pecorino, provolone)
The Importance of Olive Oil
Olive oil is a staple of Mediterranean cuisine. Olive oils can be divided into four major groups based on their level of acidity.
- Extra Virgin Olive Oil —highest quality olive oil with the lowest acidity level at less than 1%. It is made from the first pressing of olives.
- Virgin Olive Oil — just like Extra Virgin Olive Oil but with an acidity level of less than 2%
- Olive Oil — a blend of unrefined and refined virgin olive oil and an acidity level of less than 3.3%
- Light Olive Oil — made from the filtered combination of refined olive oil with very small amounts of virgin olive oil.