Mediterranean recipes

The Mediterranean diet — recognized by UNESCO as an Intangible Cultural Heritage in 2013 — describes the shared food culture of coastlines stretching from the Strait of Gibraltar to the eastern Levant. Its structural logic is plant-forward: extra-virgin olive oil replaces butter and animal fats, legumes such as chickpeas, white beans, and lentils anchor most meals, and whole grains — bulgur, farro, freekeh — supply the base. Fish and seafood appear multiple times weekly; red meat surfaces rarely. Preserved ingredients carry the pantry: brined olives, sun-dried tomatoes, and capers. Meals are unhurried, typically shared, and structured around seasonal produce. The flavor profile is built on acidity, gentle bitterness, and fresh herb brightness rather than richness.