About the Mediterranean
The Mediterranean region comprises countries with coastal regions touching the Mediterranean sea. In this brochure, these countries are categorized into four regions to reflect shared foods and meal patterns. Although there are similarities that tie together the Mediterranean region, each country also holds its own unique cultural history and cuisine.
Meat, seafood, and dairy products are common dietary staples throughout the Mediterranean region, as are grains, legumes, vegetables, nuts and seeds. Additionally, a number of traditional dishes are plant-forward or entirely vegetarian.
Portion Plate
How to select foods:
To build a well-balanced Mediterranean inspired plate, one should select foods from a variety of groups. These can be plated separately or mixed together in a dish, such as a stew or pasta dish. Many Mediterranean countries are also known for using olive oil, citrus, herbs, and spices in their cooking as well.
Building your Mediterranean Plate:
Vegetables - Tomatoes, cucumbers, zucchini, eggplant, potatoes, leeks, onion, garlic, peppers, okra, carrots, cabbage, artichokes, spinach, asparagus
Fruit - Citrus, grapes, figs, dates, pomegranate, melon, watermelon, persimmon, peaches, pears, strawberries, apricots
Grains - Wheat (often prepared as pasta, leavened breads, or flatbreads), rice, maize, bulgur, barley, sorghum, semolina (couscous), farro
Protein - Lentils, chickpeas, peas, black-eyed peas, fava (broad) beans, cannellini beans
Seasonings - Olive oil, lemon (juice and/or rind), parsley, dill, mint, thyme, oregano, basil, bay leaves, cumin, paprika, fennel, nigella seeds, coriander, harissa, za’atar, ras el hanout, allspice
Dairy (substitutes) - Milk, yogurt, cheese, cream (Plant-based alternatives for milk, yogurt, cheese, cream, etc.)
North African
Countries include: Morocco, Algeria, Tunisia, Libya, Egypt
In North Africa, the majority of the population lives along the Mediterranean coast. Islam is the predominant religion, which may influence dietary choices or eating patterns, such as avoiding pork products and alcohol and fasting during Ramadan. Spices and herbs (detailed in the table below) are often used heavily. Some common plant-based dishes include fuul medammes (fava bean stew) and tagines (which often include a combination of vegetables and legumes and/or meats prepared in a clay cooking vessel).
Middle Eastern
Countries include: Turkey, Cyprus, Syria, Lebanon, Israel, Palestine, and (at times) Egypt
The Middle East is a very diverse region with people of many different races and religions. Religious practices such as Ramadan or Shabbat contribute to differences in diet and eating patterns. Some popular plant-based dishes in this region include falafel (fried balls comprised of chickpeas or fava beans), hummus and pita bread, fresh salads like tabbouleh or fattoush, and lentil stews.
Southwestern Europe
Countries include: Portugal, Spain, France, Monaco, Italy, and Malta
The Southwestern European diet is diverse and reflects the unique microclimates of each country, yet certain staples like breads, wine, and olive oil are shared across the region. Traditional diets emphasize fresh, local and seasonal ingredients, with a cultural appreciation for the preparation and enjoyment of food (i.e., terroir). Often, a midday meal is the largest meal of the day. Meals frequently include multiple courses and are eaten slowly. A mid-afternoon snack, such as the Spanish merienda, Italian la merenda, or French gouter, is a cherished tradition.
Southeastern European
Countries include: Slovenia, Croatia, Bosnia and Herzegovina, Montenegro, Albania, and Greece.
Southeastern European countries on the Balkan Peninsula, have overlapping, but unique Mediterranean, Ottoman, and Slavic influences that are reflected in their cuisines. Central to their culinary traditions is mezze, a style of dining that features an assortment of small dishes, dips, and salads encouraging communal eating and showcase the diversity of local ingredients. Whole grains, such as farro and barley, and fava bean and cannellini (white) bean dishes are popular.
Central European Plant-Based Foods by Region
| Foods |
North Africa |
Middle East |
Southwest Europe |
Southeast Europe |
| Legumes |
Lentils, chickpeas, fava beans
Black-eyed peas
|
Lentils, Chickpeas, Fava beans, Black-eyed peas, White beans |
Cannellini beans
Lentils
Pulses
|
Fava beans
Tetovac (white) beans
Lentils
Chickpeas
|
| Cereals and Cereal Grains |
Rice, wheat and wheat products, barley, couscous |
Rice, couscous (Durum wheat), Sorghum, Freekeh, Bulgur, wheat and wheat products |
Rice
Buckwheat
Barley
Spelt
Polenta
Couscous (durum wheat)
Farro
Maize |
Rice
Farro
Barley
Wheat and wheat products
Spelt |
| Fruits |
Pomegranates, oranges, watermelon, dates, lemons |
Pomegranates, citrus, kiwi, apples, persimmons, quince, strawberries, peaches, apricots, mangoes, cherries, cantaloupe, watermelon, plums, figs, dates, and grapes |
Grapes, citrus, pears, apples, strawberries cherries, peaches, plums, apricots, figs, melons, persimmons |
Cherries, pears, apples, peaches, apricots, melons, watermelons, figs, grapes, lemons, oranges and persimmon |
| Vegetables |
Leeks, cucumbers, lettuce, arugula, watercress, carrots, okra, green beans, potatoes, zucchini, eggplant, cardoons, artichokes, turnips, cabbage, spinach, tomatoes, peppers |
Okra, Molokhia (jute leaves), tomatoes, eggplant, zucchini, cucumbers, peppers, carrots, fennel, turnips, onions |
Potatoes, tomatoes, onions, garlic, celery, leeks, eggplant, peppers, cucumbers, zucchini, asparagus, artichokes, fennel, chard, spinach, broccoli, cabbage |
Eggplant, spinach, cabbage (sometimes as sauerkraut), onion, garlic, tomatoes, potatoes, peppers, carrots, artichokes, mushrooms, and asparagus |
| Nuts |
Almonds, pistachios,
pine nuts |
Pistachios, almonds, walnuts, pine nuts |
Chestnuts
walnuts
hazelnuts
almonds
pine nuts |
Walnuts, almonds, chestnuts, peanuts |
| Seeds |
Sesame seeds |
Sesame seeds, sunflower seeds |
Flaxseeds |
Sesame seeds |
| Herbs/Spices |
garlic, dill, mint, thyme, parsley, cilantro, Oregano, caraway, coriander, cumin, Paprika, Harissa, sumac, dried chiles, Fennel seeds, cinnamon, cloves, cardamom, black pepper, anise, turmeric, nigella seeds, ras el hanout |
Sumac, cumin, cinnamon, cardamom, lemon juice, allspice, zaatar, parsley, mint, thyme, tarragon, basil, bay leaf, nigella seeds |
Oregano, basil, rosemary, mint, bay leaves, parsley, chamomile, cumin |
Dill, oregano, thyme, coriander, rosemary, bay leaves, parsley, fennel, basil, sage, cumin |
| Beverages |
Sobia, Coffee with cardamom, tea, sugarcane juice, black tea with mint leaves |
Ayran, Turkish coffee, Tamarind juice, Raki |
Wine, limoncello, espresso |
Turkish coffee, wine |
| Dishes |
Fuul medammes, tagine, harira soup |
Mezze, falafel, lentil stew, tabbouleh, hummus, fattoush salad |
Pasta, risotto, paella, lentil soup, ratatouille |
Mezze, spanokopita, soparnik, dolma, salad, breads |
Citations
(APA format, alphabetical)
A registered dietitian nutritionist can help you develop a healthy vegetarian or vegan eating plan that meets your needs. To find an RDN in your area, www.eatright.org/find-a-nutrition-expert © 2025 by VN DPG.
RDN Resources are a project of the Vegetarian Nutrition Dietetic Practice Group. More topics available at www.VNDPG.org. Professional resources available for members at www.VNDPG.org.
Written by Kate Gardner Burt, PhD, RDN, Samantha Sharp, and Kathryn Jaggers
Expires May 31, 2028.