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The Mediterranean Recipe

Authentic Flavors from a Mediterranean Kitchen

Avatar of Ines ZahraouiInes Zahraoui

Ines Zahraoui is a Tunisian home cook and the co-founder of The Mediterranean Recipe, which she runs with her friend Rachel Mazza in the United States. She was born and raised in Mahdia, a coastal town in Tunisia, where everyday cooking was built on olive oil, seafood, semolina and whatever the market had that morning. She later lived in France, where she studied literature and picked up the French side of her cooking, and her kitchen took on a Moroccan accent after marrying her husband, Abdel Ali, whose family taught her the spice work — ras el hanout, preserved lemon, slow-cooked tagines — that runs through much of the site.She has been cooking and developing recipes since 2020. She is not a professionally trained chef: she teaches French for a living and cooks for her family, which is why the recipes here are written for home kitchens and ordinary home equipment rather than restaurant ones.Ines writes and tests the recipes published under her byline in her own kitchen in Tunisia. Nutrition figures on the site are calculated with the WP Recipe Maker nutrition calculator and are estimates rather than lab-verified values.
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Sheet pan chicken thighs and veggies roasted to perfection

If you’re in search of an easy, healthy, time saving dinner – then you’ve got to make some sheet pan chicken thighs and veggies! This meal in one doesn’t ask you to roast tender chicken thighs, new potatoes and peas separately and perhaps juggle everything in and out of the oven, but rather altogether side by side in just one roasting pan, all beautifully mingling and intermingling with that incredible, lemony garlicky buttery juices. Great for a busy weeknight, meal prep or even a casual potluck.

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Baked stuffed eggplant recipe with Mediterranean flavors

In Mediterranean cooking, the stuffed eggplant recipe is more than a recipe; it’s a tradition. In countries like Greece, Turkey, Lebanon and Italy, the eggplant has its place at the center of hearty, satisfying meals. It’s prized for its flavor-sopping taste, every mouthful a delicious treacle.

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Lemon and pepper shrimp sizzling in a skillet

Lemon and pepper shrimp isn’t just a trending seafood dish — it’s a flavor-bomb recipe with roots in Mediterranean and coastal cuisines. The fresh lemon juice, cracked black pepper and tender shrimp combine to make a zippy, tangy and subtly spicy dish.

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Tuna and white bean salad in a bowl with cherry tomatoes and lemon wedges

With simple pantry staples like canned tuna, white beans, olive oil, and fresh herbs, this dish is both budget-friendly and incredibly versatile. Plus, it’s gluten-free, making it perfect for those avoiding wheat without sacrificing taste.

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Zucchini noodles with cherry tomatoes and feta served fresh

When making zucchini noodles with cherry tomatoes and feta, fresh produce makes all the difference.
 Choose zucchini that is firm to the touch, featuring bright green skin and free of any blemishes. Medium-sized zucchini are ideal for spiralizing because they yield noodles with the perfect texture.
As for cherry tomatoes, select bright, plump ones. Whether you choose red, yellow, or heirloom varieties, ensure they’re firm to the touch for a juicy bite.

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Gluten-free banana nut smoothie with almonds and banana slices

If you’ve been searching for a delicious, energy-boosting drink that fits perfectly into a gluten-free lifestyle, look no further than the banana nut smoothie. Loved for its creamy texture and natural sweetness, this smoothie blends the wholesome goodness of bananas with the nutrient-rich power of nuts — all without a trace of gluten.

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Red quinoa tabbouleh gluten-free salad in ceramic bowl

Tabbouleh (or tabouli) is a herb-heavy salad that originates from the Levantine region, particularly Lebanon and Syria. Traditionally, it features finely chopped parsley, mint, tomatoes, onions, and a handful of bulgur wheat, all tossed in a fresh lemon and olive oil dressing. With its invigorating qualities and robust herbal flavor, it has become a mainstay at Mediterranean celebrations and mezze spreads.

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Delicious Mediterranean salmon bowl with fresh ingredients

That unforgettable meal inspired me to bring the Mediterranean salmon bowl into my own kitchen. It’s more than just a recipe; it’s a vibrant, heart-healthy tradition anyone can recreate at home. Whether you’re a food lover, a health enthusiast, or just someone looking for a quick, nutritious meal, this guide will walk you through everything you need to know about making the perfect Mediterranean salmon bowl.

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Healthy couscous and quinoa salad in a ceramic bowl

A well-made couscous and quinoa salad is more than just eye candy on your dinner table—it’s a friend to your digestive system. Thanks to the fiber-rich profile of quinoa, which packs over 5 grams of fiber per cooked cup, your gut gets a gentle push toward regularity. This dietary fiber helps promote smoother digestion, prevents constipation, and encourages the growth of good bacteria in the colon.

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Chimichurri hummus dip with fresh herbs and pita bread

Bringing together the bold zest of South American chimichurri with the creamy depth of Mediterranean hummus may sound unexpected, but this culinary mashup has been winning hearts—and taste buds—all over the world. If you’re a food lover who enjoys vibrant, healthy dishes, chimichurri hummus might just become your new favorite dip.

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