Taste Test: Which Region Does Winter Mediterranean Bowls Best?
What if I told you the Mediterranean isn’t just for summer salads? Surprise, it’s your winter culinary haven, too! Let’s inspire your taste buds and add some Mediterranean sunshine to those grey winter days. Hungry? Let’s dive in!
In this article, I will provide examples of base, protein, toppings, sauce/dressings, and extras so you can customize your own Mediterranean bowl with typical flavors from each country.
Mediterranean Bowl Example
Kitchen in the Med
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The Diversity of Mediterranean Cuisine:
When it comes to Mediterranean cuisine, diversity is key. From Greece to Morocco, these countries offer a palette as varied as their landscapes. Think robust flavors, vibrant colors, and wholesome goodness.
Each region brings unique ingredients and cooking styles to the table. Have you ever tried sumac-laced chicken or za’atar-spiced potatoes? Trust me, your taste buds are za’atar-spiced for the adventure!
This diversity makes the Mediterranean diet renowned for its deliciousness and health benefits. The combination of grains, legumes, spices, and fresh produce creates a culinary delight and a nutritional powerhouse.
🇮🇹 Italian Bowl (Mediterranean Caprese Grain Bowl)
Base: Farro or orzo
Protein: Grilled chicken or prosciutto
Toppings: Cherry tomatoes, fresh mozzarella, basil, arugula, roasted red peppers
Sauce/Dressing: Balsamic glaze, extra virgin olive oil
Extras: Pine nuts, lemon zest
Italian bowl example by kitchen in the med
🇬🇷 Greek Bowl (Classic Gyro-Inspired Bowl)
Base: Lemon-herb rice or romaine lettuce
Protein: Chicken souvlaki, gyro meat, or falafel
Toppings: Cucumber, tomatoes, red onion, kalamata olives, feta cheese
Sauce/Dressing: Tzatziki or hummus
Extras: Oregano, warm pita on the side
Greek bowl example by kitchen in the med
🇪🇸 Spanish Bowl (Spanish Sunny Flavors Bowl)
Base: Saffron rice or roasted potatoes
Protein: Chorizo, grilled shrimp, or marinated chicken
Toppings: Roasted piquillo peppers, artichokes, olives
Sauce/Dressing: Romesco sauce or aioli
Extras: Smoked paprika, parsley
Spanish bowl example by kitchen in the med
🇫🇷 French Bowl (Provençal Niçoise Bowl)
Base: Mixed greens or French lentils
Protein: Seared tuna or hard-boiled eggs
Toppings: Green beans, cherry tomatoes, boiled potatoes, niçoise olives, capers
Sauce/Dressing: Dijon vinaigrette
Extras: Fresh thyme, baguette slices
French bowl example by kitchen in the med
🇲🇦 Moroccan Bowl (Spiced Tagine Bowl)
Base: Couscous or quinoa
Protein: Lamb or chickpeas
Toppings: Roasted carrots, dates, raisins, preserved lemon, almonds
Sauce/Dressing: Harissa yogurt sauce
Extras: Ras el hanout spice blend, fresh cilantro
Moroccan bowl example by kitchen in the med
🇱🇧 Lebanese Bowl (Shawarma Mezze Bowl)
Base: Freekeh or tabbouleh
Protein: Chicken shawarma or kafta kebab
Toppings: Pickled turnips, sumac onions, roasted eggplant, parsley
Sauce/Dressing: Tahini sauce or toum (garlic sauce)
Extras: Pita chips, za’atar
Lebanese bowl example by kitchen in the med
🇹🇷 Turkish Bowl (Kebab & Bulgur Bowl)
Basza’atarur wheat or rice pilaf
Protein: Adana kebab (spiced ground lamb) or grilled halloumi
Toppings: Grilled eggplant, roasted red peppers, sumac onions, pomegranate seeds
Sauce/Dressing: Yogurt sauce with mint and garlic
Extras: Turkish pistachios, fresh dill
Turkish bowl example by kitchen in the med
🇪🇬 Egyptian Bowl (Koshari-Inspired Bowl)
Base: Lentils and rice
Protein: Chickpeas or spiced beef kofta
Toppings: Crispy fried onions, diced tomatoes, roasted garlic
Sauce/Dressing: Spicy tomato sauce
Extras: Cumin, vinegar drizzle
Egyptian bowl example by kitchen in the med
🇮🇱 Israeli Bowl (Sabich-Inspired Bowl)
Base: Israeli couscous or hummus base
Protein: Fried eggplant and boiled eggs
Toppings: Israeli salad (cucumber & tomatoes), pickled cabbage, radishes
Sauce/Dressing: Amba (mango sauce) or tahini
Extras: Zaatar pita chips
Israeli bowl example by kitchen in the med
🇹🇳 Tunisian Bowl (Harissa Spiced Bowl)
Base: Pearl couscous or barley
Protein: Merguez sausage or spiced chickpeas
Toppings: Roasted bell peppers, artichokes, preserved lemon, olives
Sauce/Dressing: Harissa vinaigrette
Extras: Caraway seeds, coriander
Tunisian bowl example by kitchen in the med
🇨🇾 Cypriot Bowl (Halloumi Cheese & Grain Bowl)
Base: Bulgur or lentils
Protein: Grilled halloumi cheese or loukaniko (spiced sausage)
Toppings: Cucumbers, tomatoes, black olives, fresh mint
Sauce/Dressing: Lemon-garlic dressing
Extras: Crushed walnuts, oregano
Cypriot bowl example by kitchen in the med
🇸🇾 Syrian Bowl (Aleppo Spiced Bowl)
Base: Bulgur wheat or roasted eggplant base
Protein: Aleppo-spiced chicken or lamb
Toppings: Roasted chickpeas, pomegranate seeds, charred onion
Sauce/Dressing: Pomegranate molasses drizzle
Extras: Toasted pine nuts, fresh parsley
Syrian bowl example by kitchen in the med
🇲🇹 Maltese Bowl (Mediterranean Tuna Bowl)
Base: Barley or roasted potatoes
Protein: Tuna or rabbit stew
Toppings: Sundried tomatoes, olives, capers, broad beans
Sauce/Dressing: Olive oil-lemon vinaigrette
Extras: Crushed fennel seeds, fresh marjoram
Maltese bowl example by kitchen in the med
🇱🇾 Libyan Bowl (Spiced Couscous Bowl)
Base: Hand-rolled couscous
Protein: Spiced lamb stew or grilled fish
Toppings: Roasted zucchini, carrots, chickpeas
Sauce/Dressing: Harissa-laced broth
Extras: Fenugreek, black caraway
Libyan bowl example by kitchen in the med
🇵🇹 Portuguese Bowl (Peri-Peri Chicken Bowl)
Base: Portuguese rice or roasted sweet potatoes
Protein: Peri-peri chicken or grilled sardines
Toppings: Roasted bell peppers, grilled onions, black olives
Sauce/Dressing: Peri-peri sauce
Extras: Lemon zest, fresh cilantro
Portuguese bowl example by kitchen in the med
I can think of many exciting recipes with pictures sprouting from these ideas. Can you?
Share yours!
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Welcome to Kitchen in the Med!
I’m Alberto, born and raised in Barcelona, Spain, a principal city in the Mediterranean.
Here, I share authentic, easy-to-follow recipes inspired by the rich flavors of my home. You’ll find wholesome, time-honored dishes, expert cooking tips, and ingredient guides to help you bring the Mediterranean diet and other dishes to your kitchen—regardless of where you live.
You can also follow my quest to find a small plot of land to live and grow a garden in the Med.
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