From Catalonia to the Middle East, and from North Africa to Southern Italy, the Mediterranean coast is home to a variety of cultures. Each region reveals its own history in the various cuisines.
Mediterranean food is an ideal option for student cooking because many of the meals are healthy, quick to prepare and affordable.
While Mediterranean meals can be elaborate, such as a lamb and beef shawarma, the cuisine has several staple dishes made of ingredients commonly used in Mediterranean cooking.
One such ingredient, common to any Mediterranean dish, is olive oil. While olive oil is more expensive than regular vegetable oil or butter, it is also much healthier. Olive oil contains monounsaturated fat and polyphenols, which can lower an individual's risk for heart disease. It is very versatile - used in anything from pasta dishes to frying falafel.
Chickpeas, also known as garbanzo beans, are commonly used in preparing falafel and hummus, two Mediterranean staples. They can also be cooked in soups or added to pasta dishes.
Falafel is made using ground chickpeas mixed with onions and spices, then fried or baked. Falafel is often served with pita bread, hummus, tahini and fresh vegetables.
Hummus is a flavorful spread that can easily be made at home. In a blender, combine chickpeas, olive oil, lemon juice, tahini, garlic, cumin, salt and pepper. Serve with vegetables and pita bread.
Tahini, also used in hummus, is a paste made out of sesame seeds. It can also be used as a sauce to accompany falafel or used in a salad dressing.
Pita bread is a soft flatbread that is incredibly versatile. It can be used for sandwiches or as a side for dips and spreads.
Israeli salad, made with diced tomatoes and cucumbers and dressed with lemon juice, olive oil and parsley, is a perfect accompaniment to falafel with pita bread. The best salads are made with the freshest ingredients available.
Baba ghanouj is a rich spread made out of eggplant. It is often baked or broiled to make the flesh soft and mixed with lemon juice and spices. Vegetables and tahini can also be added. It can be served with fresh vegetables and pita bread, or in a sandwich.
Tabbouleh is a salad made with bulgur, tomato and scallions. It can be seasoned with mint, parsley and lemon juice. It is often served as a side dish or as a main-course salad.
Couscous is a hearty grain that is simple to prepare. It can be steamed or boiled. Afterward, the couscous sits for a few minutes and is then fluffed with a fork. It can be added to stews and salads or prepared with spices and served as a side dish.
Chefs at two local restaurants specializing in Mediterranean cuisine shared some of their cooking expertise.
Teresa Pullara Ouabel and her husband, Rachid Ouabel, own Bunky's Café, 2827 Atwood Ave., where Rachid is also the head chef. Bunky's Café's menu includes dishes that reflect Rachid Ouabel's Moroccan heritage, as well as Teresa Pullar Ouabel's Italian background.
According to Ouabel, her family cooks with a lot of pork products, even including pork in the tomato sauces. However, due to changing tastes and expectations about Mediterranean cuisine, the restaurant's tomato sauce now comes vegan.
Ouabel recommends that students interested in preparing Mediterranean dishes shop at local farmers' markets for fresh produce and herbs.
The nice thing about Mediterranean cooking is that there are a lot of vegetables, and we have a great farmers' market in town,"" Ouabel said.
She also recommends shopping at Yue-Wah Oriental Foods, 2328 S. Park St.
""They are a great little ethnic store because they carry a lot of Hispanic goods. They carry Middle Eastern, and then it flows into Indian,"" Ouabel said.
Most UW-Madison students are familiar with the Mediterranean Café, 625 State St. Around lunchtime, people line up out the door, waiting to get falafel and shawarma sandwiches, among other items.
Fayà §al Belakhdar, the owner and head chef of the Mediterranean Café, is originally from Algeria, a former French colony in North Africa. He stresses using fresh ingredients, prepared simply, to make delicious and healthy meals.
""I try to make fancy food blue collar,"" Belakhdar said.
Belakhdar suggests students buy a pre-made falafel mix and after following the directions on the box, add extra cumin to the mix, shape into patties and bake or fry the patties in olive oil.
When seasoning Mediterranean dishes, Belakhdar says, the best combination uses cumin, garlic and oregano.
Belakhdar also likes couscous for its versatility and ability to be quickly prepared. He recommends preparing it with butter or olive oil. It can be made savory by adding herbs and garlic, or sweet by adding yogurt, raisins and sliced nuts.
When preparing dishes with beans, Belakhdar suggests using dried beans and soaking them overnight before cooking them. However, canned beans will also work for students short on time.
Students can create Mediterranean-flavored soups by mixing cumin, garlic and oregano spices with beans, water and tomato sauce. The soup can be served with rice, pasta or couscous for an inexpensive meal.
Belakhdar recommends students shop at Asian Midway Foods, 301 S. Park St., for its superior selection of produce and low prices.
If students are unable to frequent these specialty grocery stores, most ingredients are available at any grocery store.
Experimenting with Mediterranean cooking provides a good opportunity for students to put away the Easy Mac and explore new flavors and dishes.
