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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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Finished bowl of polenta with eggs and greens

Let’s talk nutrition. A bowl of polenta with eggs and greens offers more than just flavor—it delivers real nourishment. Each component plays a role:

Polenta, Polenta, crafted from ground cornmeal, is naturally gluten-free and abundant in complex carbohydrates. It provides sustained energy and is gentle on the digestive system.

Eggs bring high-quality protein and healthy fats. They also supply essential vitamins like B12, choline, and D, which are crucial for brain function and bone health.

Greens, especially dark leafy varieties like kale, spinach, and chard, are dense in fiber, calcium, potassium, and vitamins A, C, and K.

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Close-up of BJ’s Mediterranean Chicken Bowl with grilled chicken and veggies

The BJ’s Mediterranean Chicken Bowl is a vibrant, nutrient-dense entrée served at BJ’s Restaurant & Brewhouse. It features flame-grilled chicken breast, turmeric rice or quinoa, hummus, cherry tomatoes, cucumbers, red onions, feta cheese, Greek vinaigrette, and a creamy drizzle of tzatziki. The dish strikes a flavorful balance between protein, fiber, and Mediterranean spices, making it both satisfying and refreshing.

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Mediterranean breakfast bowl with eggs, vegetables, olives and feta

Breakfast is often skipped or hurried in the modern world, but Mediterranean cultures treat it differently. A Mediterranean breakfast bowl provides lasting energy through complex carbs, fiber, and heart-healthy fats. The olive oil, nuts, and grains stabilize blood sugar, while the veggies provide antioxidants and hydration. It’s a complete meal that leaves you satisfied but never sluggish.

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Fluffy gluten-free pancakes with Greek yogurt and oats

If you’ve never tried making pancakes with Greek yogurt and oats, you’re missing out on a fluffy, protein-rich breakfast that satisfies your sweet tooth without loading you with sugar or gluten. Greek yogurt isn’t just a trendy ingredient—it’s a pancake game-changer.

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Loaded Veggie Omelette Denny’s recipe on ceramic plate with vegetables

In this guide, we’re digging deep into the Loaded Veggie Omelette Denny’s recipe—from the ingredients list to the full nutrition breakdown, health tips, and even how to recreate it in your own kitchen.

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Gluten free Mediterranean recipes outdoor plate

10 Surprising Gluten Free Mediterranean Recipes That will Transform Your Diet Maria had always loved the vibrant flavors of Mediterranean food—roasted vegetables drizzled in olive oil, herb-marinated fish, and hearty lentil stews. The cuisine reminded her of summers spent with family, sharing meals under the sun, always fresh, always simple. However, everything shifted when Maria … Read more

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Moroccan Fish Recipe simmered in spiced tomato sauce

I’ll walk you through how to make an authentic Moroccan fish recipe that’s deeply rooted in North African tradition, while also being practical for the modern home cook. From selecting the perfect fish, to making your own harissa, to serving it up for a weeknight dinner or special occasion, this guide covers it all.

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Fresh watermelon-feta pasta salad close-up

Adding pasta to watermelon feta salad was not just a convenience upgrade—it was a game-changer. It turned a side dish into a full-fledged meal. Pasta brings structure, volume, and a neutral backdrop that lets the tangy feta and sweet watermelon really pop. Toss in fresh mint, a splash of balsamic, and a little olive oil, and you’ve got a dish that hits every flavor note: sweet, salty, creamy, tangy, and herbal.

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crustless spinach and feta quiche in ceramic dish

Crustless Spinach and Feta Quiche: The Best Savory Brunch Without the Crust Brunch at my grandmother’s house was sacred. Every Sunday, the smell of baked eggs, herbs, and warm cheese drifted through the open windows, signaling the start of our favorite tradition. But one Sunday, just before a Mediterranean family picnic, my aunt Aziza showed … Read more

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spinach and mushroom omelette in cast iron skillet

Spinach and Mushroom Omelette – The Ultimate Savory Breakfast You’ll Crave A Morning Memory Wrapped in Eggs and Greens When I first began sharing recipes, it was out of necessity—trying to recreate the comforting dishes of my childhood, flavored not just with herbs and spices, but with stories. The spinach and mushroom omelette embodies a … Read more

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