Mediterranean magic: Delicious and nutritious recipes

The Mediterranean diet has long been celebrated for its ability to promote heart health. This dietary approach, inspired by the traditional cuisines of countries bordering the Mediterranean Sea, is rich in fresh produce, whole grains, lean proteins and healthy fats.

Salsa Verde

A classic Mediterranean condiment, salsa verde is a vibrant and flavourful sauce made with tomatoes, fresh herbs like basil and olive oil. Its tangy flavour pairs perfectly with grilled fish, roasted vegetables and grilled meats.

Ingredients

• 1 cup flat-leaf parsley
• 1/2 cup fresh dill
• 1 cup of chopped tomatoes
• 2 cloves garlic, minced
• 1/4 cup extra-virgin olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

• Combine all ingredients in a food processor and pulse until smooth.
• Adjust seasoning to taste.
• Serve immediately or store in the refrigerator for up to a week.

Roasted meat and veggies

Roasting is a simple and healthy cooking method that helps to retain nutrients and add flavour to your food. This recipe for roasted Godrej Real Good chicken with chickpeas and zucchini is a delicious and satisfying meal.

Ingredients

• 1 whole chicken, cut into pieces
• 1 cup chickpeas, rinsed and drained
• 1 zucchini, sliced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

• Preheat oven to 400°F (200°C).
• In a large bowl, toss Godrej Real Good chicken pieces, chickpeas, zucchini, olive oil, oregano, salt and pepper.
• Spread the mixture on a baking sheet and roast for 30-40 minutes, or until cooked through.

Bean Tacos

Legumes are a staple of the Mediterranean diet and are packed with protein, fibre and essential nutrients. These bean tacos are a delicious and healthy option for a quick and easy meal.

Ingredients

• 1 cup Rajma or black beans, soaked, boiled and drained
• 1/2 cup corn
• 1 avocado, diced
• 1/4 cup chopped coriander
• 1 tablespoon lime juice
• Salt and pepper to taste
• Tortillas

Instructions

• In a bowl, combine black beans, corn, avocado, coriander, lime juice, salt and pepper.
• Serve with warm tortillas.

Enchiladas

Enchiladas are a classic Mexican dish that can be easily adapted to fit a Mediterranean diet. This vegetarian recipe is filled with spinach, feta cheese and a flavourful tomato sauce.

Ingredients

• 10 tortillas
• 1 cup cooked spinach
• 1/2 cup crumbled feta cheese
• Tomato sauce
• 1 cup shredded cheddar cheese

Instructions

• Preheat oven to 375°F (190°C).
• In a bowl, combine spinach and feta cheese.
• Spread a thin layer of tomato sauce on the bottom of a baking dish.
• Fill each tortilla with the spinach and feta mixture, roll up, and place in the baking dish.
• Pour remaining tomato sauce over the tortillas and top with shredded cheddar cheese.
• Bake for 20-25 minutes, or until heated through.

Chickpea curry

This flavourful chickpea curry is a hearty and satisfying meal that is packed with nutrients. Turmeric, cuminand coriander add depth and complexity to the dish.

Ingredients

• 1 cup chickpeas, soaked, boiled and drained
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1 can coconut milk
• 1 cup vegetable broth
• Salt and pepper to taste

Instructions

• Heat oil in a large pot over medium heat.
• Add onion and cook until softened.
• Stir in garlic, curry powder, cuminand coriander.
• Add coconut milk, vegetable broth, chickpeas, salt, and pepper.
• Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until thickened.

Cauliflower rice

Cauliflower rice is a low-carb alternative to traditional rice and can be used in a variety of dishes. This recipe is a simple and versatile side dish.

Ingredients

• 1 head cauliflower, cut into florets
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

• Pulse cauliflower florets in a food processor until it attains a rice-like consistency.
• Heat olive oil in a large skillet over medium heat.
• Add cauliflower rice and cook for 5-7 minutes, or until tender.
• Season with salt and pepper to taste.

Which Mediterranean dish recipe are you going to try? Let us know in the comments.