Mediterranean Seasoning Instructions

The Mediterranean Sea is bordered by countries that share common cooking ingredients, like olive oil, tomatoes, cheese, fresh fruits and vegetables, fish and poultry. Each country in the region adds its own distinct flavor with herbs and spices, and within each country is a spectrum of variations. Start your journey through the Mediterranean with these basics. Add this to my Recipe Box.

Italy

A simple pot of white beans is made flavorful with garlic and parsley or basil. Greens, sauted with red pepper flakes, olive oil and salt and pepper, serve as a side dish or a filling for a frittata. A traditional puttanesca sauce is seasoned with the strong flavors of anchovies and capers.

Make a simple all-purpose Italian seasoning by combining 2 teaspoons each of oregano, basil and marjoram. Add 1 teaspoon of ground sage. A more complex flavor incorporates rosemary and thyme.

Greece

The Greek dish moussaka gains its distinct flavor from cinnamon and allspice. Lamb dishes are enhanced by sauces made from yogurt. Falafel is served with tzatziki, another creamy yogurt dipping sauce made with dill and mint.

Make your own Greek spice blend to use on grilled or baked meats. Combine 1 teaspoon each of salt, cornstarch, ground pepper, beef bouillon granules and dried parsley flakes. Add 1 teaspoons each of onion and garlic powder and 2 teaspoons dried oregano. Finish with teaspoon each of cinnamon and nutmeg.

North Africa

The countries of North Africa--Morocco, Tunis, Algeria, Libya, Sudan, Mauritania and Western Sahara--share the spices of the other Mediterranean regions, with their own versions. Tunisian harissa is a sauce made from chili peppers, garlic, cumin, coriander and olive oil. Tabil, a spice mix associated with Tunisia but used throughout the region is made with garlic, cayenne pepper, caraway and coriander.

Moroccan food is seasoned with a number of spices. Saffron, mint, oranges and lemons are native to Morocco. Other ingredients used extensively in Moroccan food are cinnamon, cumin, ginger, paprika and anise seed. Tahini, or sesame paste, and sesame seeds are common ingredients throughout the Mediterranean.

Make a North African spice blend by combining 2 tablespoons each of cumin, garlic powder and sugar with 1 tablespoon each of cinnamon, paprika and salt. Add 1 teaspoons each of black pepper, red pepper and turmeric.

Middle East

Most Middle Eastern cuisines use mint, honey, sesame seeds and parsley for seasonings. Eggplant, tomatoes, rice, lentils and chickpeas are also commonly used. Palestinians bake chicken with onions and sumac in flat bread. Sumac tastes sour and slightly lemony. Iranian cuisine features saffron, cinnamon, parsley and dried limes in dishes like khoresht, a stew, and aash-e, a thick soup.

Egypt borders North Africa and the Middle East. Make dukka, an Egyptian spice blend, by roasting cup each of hazelnuts, cashews, almonds and pistachios for 10 to 15 minutes. Toast cup coriander seeds for about six minutes, then toast cup unsweetened coconut with 1 tablespoons of cumin seeds. Toast cup sesame seeds separately. Allow to cool, and place all ingredients in a food processor. Pulse until coarsely chopped.