Mediterranean cuisine | A unique blend of diversity 

When most of us hear the word Mediterranean, we immediately think of sparkling blue waves, white sand beaches, a gentle climate and, of course, olive oil! 

Broadly speaking, all these associations are justified, but it is very common to think that the Mediterranean is practically synonymous with Greece, Italy and Spain. While these are major European countries in the Mediterranean region, popular among tourists and famous for their culture and cuisine, the Basin is actually much wider and includes many other regions and countries. 

Similarly, Mediterranean cuisine is not limited to the food of Southern European countries in the Basin. It includes the culinary traditions of countries beyond Europe and shares characteristics that extend beyond continental geography—hence it is as diverse as it is, offering a wide range of flavors, textures, and aromas.

Mediterranean Basin—the home of olives in the cradle of civilization

Today, the top three producers of olives are Spain, Greece, and Italy. However, olives were first cultivated in the region that was once a unified entity known as the Levant (a French term that means ‘to rise’ or ‘sunrise’, referring to the east). European traders referred to the coastal area along the eastern Mediterranean Sea as the Levant. The region consisted of Syria, Egypt, Palestine, and Lebanon. Archeological evidence suggests that olives were being cultivated in the area around 7,000 years ago. Olive cultivation was introduced to Greek islands in the 16th century BCE. Cultivation spread across the region, and today olives are grown wherever the climate is suitable. The trees are suited to dry and rough lands and semi-arid regions with long summers and mild winters. They can live for hundreds of years and provide sustenance to people who don’t have many other resources. 

It is no wonder that olives are sacred, highly revered, and seen as the symbol of peace, wisdom, and prosperity in the region where the great civilizations of the classical era arose and fell. The olive branch was used to celebrate victory in Greece and was also carried to signify ceasefires and peace. 

Today, olive oil is used around the world for cooking and in salad dressings because of its mild flavor, nutty aroma, and health benefits. The healthiest olive oil is extra virgin, which means that olives are harvested, pressed, and oil is collected without any processing. This preserves its anti-inflammatory properties and makes it beneficial for the cardiovascular system. It also helps maintain healthy gut microorganisms, strengthening the immune system. 

Which countries are part of the Mediterranean Basin? 

The word Mediterranean comes from Latin and means ‘in the middle of the earth’. The Romans called the Mediterranean Sea Mare Internum or Internal Sea, and Mare Nostrum or Our Sea. The first time the sea was called the Mediterranean was by Isidore of Seville (Seville is part of today’s Spain). Isidore was a bishop and a scholar, and he dedicated his life to making information and knowledge available to people. 

After the fall of the Roman Empire, during the period 500-1000 AD, amid political chaos, war, epidemics, and the loss of classical knowledge (often referred to as the Dark Ages), Isidore worked to preserve information from classical works and share it. He compiled an encyclopedia, ‘Etymologiae’, where he refers to the sea as one that ‘flows through the middle of the land’. 

The term Mediterranean stuck, as we all know. To this day, the nearly landlocked sea that separates southern Europe from Africa, connects to the Atlantic Ocean via the Strait of Gibraltar, leads to the Black Sea through the Bosphorus, and since 1869 has been linked to the Red Sea by the Suez Canal, is called the Mediterranean Sea. Interestingly, in 1997 Pope John Paul II named Isidore of Seville the patron saint of the internet for his dedication to preserving and sharing information. 

More than 20 sovereign countries are in the Mediterranean region. European countries with a Mediterranean coastline are: Cyprus, Greece, Albania, Montenegro, Bosnia & Herzegovina, Croatia, Slovenia, Italy, Malta, France and Spain. In West Asia, the list includes: Palestine, Lebanon, Syria and Turkey. And, in North Africa: Morocco, Algeria, Tunisia, Libya and Egypt. 

So then, what is Mediterranean cuisine?

It is one of the most broadly defined and argued among world cuisines. 

Some food writers believe that a unified ‘Mediterranean cuisine’ doesn’t even exist beyond our imagination because at no point in time did the Mediterranean Basin present a unified history or a single culture. In their opinion, the ‘common core’ of the cuisine, as defined by others, becomes less visible when we take a close look at the culinary landscape in different parts of the Basin.

On the other hand, most food writers attempt to define Mediterranean cuisine by a set of ingredients, prep methods, and cooking techniques common to peoples of the Basin. Some insist the cuisine is shaped by the trio of olives, wheat, and grapes, and what they yield; while others broaden it to include roasted meats, vegetable and meat stews, fish and seafood, and spices and herbs. 

The prevailing view is that shared geography and historical cultural exchange among the peoples inhabiting the shores of the Mediterranean Sea have shaped a broad culinary culture over the centuries, and that it is logical to think of it as a unified entity despite its diversity.  

Perhaps the best way to understand Mediterranean cuisine is to combine the tangibles such as core ingredients, and prep and cooking methods traditionally used across the region, with primary focus on the culture of food and eating. The people of the Basin have a long tradition of sharing simple meals consisting of fresh, local seasonal produce, a balanced amount of protein, healthy fats, and herbs and spices in natural form rather than heavy sauces. Meals are a time for togetherness and social exchange when everyone slows down to enjoy nourishing food on a table shared with family, neighbors, and friends. 

With that said, for all practical purposes, a dish may be considered Mediterranean based on its characteristics, such as ingredients and cooking method, not just its country of origin in the Basin.  

Foundation of the Mediterranean cuisine—the three essential characteristics 

It could be said that while the region along the Mediterranean coastline, spanning 46,000 kilometers, exhibits enormous cultural diversity, many common characteristics are reflected in the region’s cuisine, and the nearly always trending ‘Mediterranean diet’. 

Olive oil, fresh produce such as vegetables and fruits, fish and seafood, legumes such as lentils, beans and chickpeas, wheat products such as bread, pasta, and couscous, aromatic herbs and spices, and minimally processed products characterize the Mediterranean style. 

This style rests on three underlying cuisine principles: good quality ingredients such as fresh produce; a simple approach to cooking, for example sautéing, roasting, simmering and grilling; and balancing fat, acid and freshness by using olive oil for richness and lemon juice or grape vinegar for acidity and herbs such as mint, parsley, oregano, thyme, etc. for freshness. 

This shared spirit of the cuisine is reflected in foods right across North African, Southern European and West Asian countries bordering the Mediterranean Sea. 

How the countries in the Basin shape the Mediterranean’s culinary mosaic 

Olives, wheat, and grapes, which yield olive oil, pasta and bread, and wine and vinegar, are the core ingredients in Mediterranean cooking. But at the same time, each subregion in the Basin makes unique contributions to shape the cuisine—a reflection of how their shared yet varied geography and diverse cultures come together to form the whole.  

• In the home of olives, of course, olive oil forms the backbone of cooking. Traditionally used as an all-purpose healthy fat for roasting, grilling, and sautéing, for making marinades and dressings, and for finishing, it is ubiquitous in the Basin. 
• North African and West Asian peoples on the shores of the Mediterranean, as well as Italians, Greeks, and the Spanish in southern Europe, have consumed wheat products such as flatbreads, pasta, bulgur, and semolina since ancient times. 
• Using grape vinegars in cooking has also been an enduring tradition in the Basin. In southern Europe, we see the use of both vinegar types, i.e., wine and dry-grape; in North African and West Asian Mediterranean cooking, fermented grape vinegar is used, which is smoother, less sharp, and more aromatic. 
• Though not a declared core ingredient, legumes have long been consumed as staples by peoples on the shores of the Mediterranean—chickpeas, fava beans, and lentils form the base of many dishes from the Levant to Italy.
• Rice, too, is a grain common to Mediterranean cuisine, especially in southern Europe. No doubt wheat takes precedence, especially in West Asian and North African countries bordering the Mediterranean Sea, but rice stars in many world-famous dishes from the Basin.
• The use of warm and deep spices like cumin, cinnamon, coriander, sesame seeds, and sumac; spice blends such as Za’atar and Ras el Hanout; bold seasonings like Harissa; and fresh herbs like mint and parsley is owed to the culinary traditions of North African and West Asian regions with a Mediterranean coastline. Lemon, thyme, rosemary, and oregano are used extensively in Greece, Italy, and Spain, as standalone ingredients, although in different ways. However, in North African and West Asian Mediterranean cooking, these herbs are used more so as part of spice blends like Za’atar, while lemons are not only squeezed for juice but salt-cured and preserved.
• The frequent use of yogurt and cheeses is common to the Levantine, Egyptian, Greek, and Turkish cooking.  
• Here it is interesting to note that New World staples such as tomatoes and peppers, now synonymous with the Basin’s cuisine, were introduced to Mediterranean cooking under European influence. Likewise, cured and grilled meats and flaky pastries are also European and Balkan contributions. 
• As with key ingredients, Mediterranean cooking techniques are also shared—open-flame grilling and skewering, vertical-spit roasting, skewered coal grilling, slow cooking and simmering, finishing with a layer of fresh herbs, etc. We observe these methods in use across the Basin.

Foods from the Mediterranean coastline across three continents

The typical Mediterranean dish that comes to mind first is, of course, Spaghetti al pomodoro. This simple classic dish consists of spaghetti, tomato sauce, extra virgin olive oil, garlic, and basil. But foods such as falafel, couscous, hummus, and shawarma, eaten in Egypt and the Levant, are just as Mediterranean!

So is the Moroccan tagine, a dish prepared with meat, fish, chicken, or only vegetables, slow-simmered in an earthenware pot also called the tagine. This pot has a circular bottom and a conical top. The shape helps to retain moisture in the ingredients. Traditionally, the dish is prepared on coals. Ingredients such as olive oil, fermented butter, garlic and onion, tomato paste, lemon juice, and cilantro, together with the simple cooking method, make this Moroccan dish part of Mediterranean cuisine. 

Turkish kebabs such as Adana or doner are red meat, but as with many other Turkish foods, they fall into the general category of Mediterranean cuisine because of ingredients such as olive oil, fresh herbs like parsley, mint, dill, and garlic, and grilling over open flame. 

Bread is central to culinary culture across the Mediterranean, whether it is Turkish pide, Greek pita, Moroccan khobz, or Italian Ciabatta. 

Foods eaten on the Mediterranean shores across three continents can differ. Kebabs are a major part of diet in West Asia, more spices such as cumin, coriander and saffron are used in North Africa, vegetables such as celery and carrots and herbs such as oregano, thyme, basil and garlic dominate in European Mediterranean countries but they all share an essential culture of preparing and eating food that was created over centuries of mingling of peoples from the region along the landlocked sea that they shared. 

Health benefits of the Mediterranean culture of eating 

The traditional style of eating or the culinary approach in the Mediterranean region, whether we are in Morocco or Italy, is similar, although the dishes may be completely different. The use of olive oil, fresh fruits and vegetables, chickpeas, beans, lentils, nuts and wholegrains, fish, seafood and low-fat dairy products, minimal use of processed foods, salt and added sugars are the hallmarks of the Mediterranean diet.

Research has established that these eating habits lead to lower rates of cardiovascular disease and longer life expectancy. A Mediterranean diet helps manage cholesterol levels, blood pressure, weight and blood sugar. It is not one single element, such as olive oil, that brings the benefits, but the combined effect of eating style. This includes cultural elements such as community links, the tradition of family meals where food is eaten slowly and cherished with others, and a daily routine that includes physical activity.

Concluding words…

Mediterranean cuisine goes back thousands of years. The cherished Roman tradition of bread, oil, and wine was rooted in an agricultural and rural society. To this, some sheep cheese, vegetables, some meat, and seafood were added. Invasions by Germanic people who raised pigs and made beer from their grain influenced the Roman ideal to some degree. A third influence came in the form of Arab traditions, introducing new aromatics, spices, and different types of meat. The discovery of the Americas brought potatoes, corn, tomatoes, and chili. 

It is interesting that the tomato, which came from a faraway land, became the symbol of Mediterranean cuisine. Just as amazing is the fact that the flavor of olives you relish comes from a tradition of cultivating olive trees thousands of years ago, in our ancient past!  

Common questions asked about Mediterranean cuisine

What countries are part of Mediterranean cuisine?

The countries that shape Mediterranean cuisine spread from southern Europe to West Asia and North Africa. In Europe: Cyprus, Greece, Albania, Montenegro, Bosnia & Herzegovina, Croatia, Slovenia, Italy, Malta, France and Spain. In West Asia, the list includes: Palestine, Lebanon, Syria and Turkey. And, in North Africa: Morocco, Algeria, Tunisia, Libya and Egypt. 

What makes Mediterranean food healthy?

The use of olive oil, fresh fruits and vegetables, chickpeas, beans, lentils, nuts and wholegrains, fish, poultry and low-fat dairy products, minimal use of processed foods, salt and added sugars are the hallmarks of the Mediterranean diet that render it super-healthy.

What’s the difference between Mediterranean and Middle Eastern food?

Mediterranean cuisine is shaped by the culinary traditions of the peoples who share the Mediterranean coastline in West Asia, North Africa and southern Europe. On the other hand, the term Middle East is geopolitical and includes many countries that do not border the Mediterranean Sea. Some of the countries considered part of the ME are also in the Mediterranean Basin. So while there is an overlap in their culinary cultures, the two cuisines are markedly different.   

What herbs are commonly used in Mediterranean cooking?

Fresh herbs commonly used in Mediterranean cooking include mint, parsley, basil, thyme, oregano, and rosemary. Some are more prominent in North African and Levantine dishes, while others have a bigger role in southern European cooking.

Is falafel Mediterranean?

Yes, falafel is considered a Mediterranean dish based on its characteristics. It is believed to have originated in Egypt, which is one of the 20 countries in the Mediterranean Basin. However, the dish spread in the broader Middle East and is enjoyed across the region.

Is hummus Mediterranean?

Yes, hummus is considered a Mediterranean dish based on its characteristics. It is believed to have originated in the Levantine countries on the Mediterranean shores. However, it is also a popular dish across the Middle East.

Is Mediterranean food spicy?

While some North African dishes do use chili pastes like Harissa, Mediterranean food is not hot or spicy. The emphasis is on freshness and ensuring a harmonious blend of the main ingredients, spices, and herbs.

What breads are used in Mediterranean cuisine?

Bread is central to the culinary culture of the Mediterranean. Mediterranean cuisine features many popular breads from across the Basin, such as the Turkish pide, Greek pita, Moroccan khobz, Italian Ciabatta and Focaccia, and Spanish Pan con Tomate.

What spices are commonly used in Mediterranean cooking?

Warm, deep spices like cumin, cinnamon, coriander, sesame seeds, sumac, and paprika, and spice blends such as Za’atar and Ras el Hanout are commonly used in Mediterranean cooking.

What are the most popular Mediterranean dishes?

Perhaps one of the most familiar Mediterranean dishes worldwide is hummus. However, falafel from the Levant, salads, gyros, and Spanakopita from Greece, the Spanish Paella, and the Italian Bruschetta are also among the most enjoyed.