Is the Mediterranean diet plant-based?

According to Mayo Clinic, the Mediterranean diet is plant-based . Meals are built mostly around vegetables, beans, and whole grains. The key word is "based", as most versions of the diet still incorporate non-plant-based items such as fish.

Is Mediterranean food similar to Middle Eastern food?

Mediterranean and Middle Eastern cuisines are not mutually exclusive! Especially when you consider how some Middle Eastern countries, such as Lebanon, border the Mediterranean. The food is indeed similar with much of the emphasis on beans and vegetables, however, Middle Eastern cuisine tends to include more meat. Both cuisines are excellent for a vegan diet!

Does the Mediterranean diet have meat?

In the Mediterranean diet, meat is used mainly to flavor dishes instead of taking center stage. Research suggests that eschewing meat completely may be even more beneficial.

Why is the Mediterranean diet so healthy?

Any diet based mostly or completely on plants and limits processed foods is often very healthy . This is thanks to all the vitamins, minerals, and antioxidants that fruits, vegetables, beans, nuts, and whole grains provide.

Is the whole food plant based diet healthier than the Mediterranean diet?

We simply need more studies to determine whether a WFPB diet is healthier than a Mediterranean diet. However, so far the data favors avoiding meat, dairy, and eggs completely and choosing a whole-food-plant-based diet.

Can you drink red wine on Mediterranean diet?

Red wine is the alcoholic drink of choice in the Mediterranean region. Red wine contains resveratrol , a potent polyphenol believed to reduce bad cholesterol. But you don't need wine to get it, you could simply eat grapes themselves! If you choose the wine route, make sure not to overdo it and stick to one glass per day.

50+ Mediterranean Diet Recipes (Plant-Based) & Grocery List

Name: 50+ Fantastic Plant-Based Mediterranean Recipes: Mediterranean Bulgur Salad
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Cuisine: Turkish
Ingredients: 1 can (250g drained, 1 1/2 cups) cooked chickpeas; 1 tablespoon (15ml) olive oil; 1/4 teaspoon ground cumin; 1/2 teaspoon Aleppo pepper (or regular chili flakes); 1/2 teaspoon Urfa (Isot) pepper (or regular chili flakes); 1/4 teaspoon (1.5g) table salt; 1 cup (180g) bulgur; 2 cups hot water; 1/2 teaspoon (3g) table salt; 1/4 large (75g) onion, thinly sliced; 1 tablespoon sumac; 1 tablespoon lemon juice; 6 (25g) shishito peppers, chopped (or sub w/ 1 green bell pepper); 1 medium (125g) tomato, chopped; 1/2 bunch (50g) parsley leaves, chopped; 1 tablespoon pomegranate molasses; 2 tablespoons extra-virgin olive oil; flaky salt as needed

Description

Here's a healthy and easy-to-make Mediterranean spicy chickpea & bulgur salad recipe that we make very often. Hope you enjoy!

Ingredients

Scale

Spicy Chickpeas:

1 can (250g drained, 1 1/2 cups) cooked chickpeas
1 tablespoon (15ml) olive oil
1/4 teaspoon ground cumin
1/2 teaspoon Aleppo pepper (or regular chili flakes)
1/2 teaspoon Urfa (Isot) pepper (or regular chili flakes)
1/4 teaspoon (1.5g) table salt

Bulgur Pilaf:

1 cup (180g) bulgur
2 cups hot water
1/2 teaspoon (3g) table salt

Sumac Onions:

1/4 large (75g) onion, thinly sliced
1 tablespoon sumac
1 tablespoon lemon juice

Salad:

6 (25g) shishito peppers, chopped (or sub w/ 1 green bell pepper)
1 medium (125g) tomato, chopped
1/2 bunch (50g) parsley leaves, chopped
1 tablespoon pomegranate molasses
2 tablespoons extra-virgin olive oil
flaky salt as needed

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Instructions

COOK BULGUR

If different, follow package instructions to make bulgur pilaf. I like to use the extra-coarse variety, but any type will do.
Add bulgur, salt, and hot water into a pot on medium-high heat. Bring to a boil, then turn down the heat to medium-low and let simmer, covered, for about 15 minutes, until the bulgur has absorbed almost all the water.
Place a clean dish towel or paper towel on top of the pot to absorb excess moisture. Place the lid back on the pot and let the pilaf rest for about 15 minutes before assembling the salad. Make the spicy chickpeas as the bulgur is resting.

SAUTÉ THE CHICKPEAS

Drain the canned chickpeas and save the aquafaba for baking projects if you wish. In a medium-sized pan, sauté the canned chickpeas with olive oil on medium-high heat.
Mix in cumin, Aleppo pepper, Urfa pepper, and salt. Continue sautéing for 7-10 minutes, until the chickpea skins become crisp. Set aside.

MAKE THE ONION SALAD

Meanwhile, massage sliced onions with sumac & lemon juice and set aside.

ASSEMBLE THE SALAD

To make the salad, place cooked bulgur, spicy chickpeas, sumac onion slices, shishito peppers, tomatoes, and parsley.
Drizzle with extra-virgin olive oil & pomegranate molasses and toss. Season with salt as needed.

Notes

The tossed salad can be stored in the refrigerator in an airtight container for up to three days.

You may substitute both the Aleppo and Urfa chile flakes with regular chile, but I'd highly recommend stocking them for later. These peppers are chef favorites for a reason!

If you don't have any pomegranate molasses, substitute with lemon juice for a similar level of acid.

To make this recipe gluten-free, use a different grain such as brown rice or quinoa.

Prep Time: 5 minutes
Cook Time: 30 minutes
Category: Turkish, Salad, Lunch, Dinner, Breakfast
Method: Cook
Cuisine: Turkish

Keywords: chickpea salad, bulgur, sumac, onion, turkish