Flavors and colors: Healthy Mediterranean Recipes
Mediterranean cuisine is one of the most colorful cuisines from round the world. All it’s flavors add to its amazing look, and of course its mouth-watering taste. Here are two recipes, which aren’t just healthy quick bites, but tasty all the same.
1. Mediterranean Turkey meatballs with herbed yogurt sauce
For the meatballs: 1 cup cooked lentils (black or green)
1/2 pound ground turkey
2 large eggs, lightly beaten
2/3 cup bread crumbs
1/2 cup low-fat ricotta
1/4 cup crumbled feta cheese
2 tablespoons red onion, minced
2 tablespoons chopped black olives
1 tablespoon capers
1 clove garlic, minced
2 tablespoons fresh Italian parsley, finely chopped, plus more for garnish
1/2 teaspoon dried oregano
1/4 teaspoon dried dill
1/2 teaspoon kosher salt, 1/2 teaspoon ground black pepper
For the herbed yogurt sauce:
1 cup Greek yogurt
1 clove garlic, minced 1/2 teaspoon fresh or dried chives
1 teaspoon fresh or dried dill, chopped
1 teaspoon lemon zest Salt and pepper, to taste
Grind the lentils until mushy and pour them in a bowl. Add the rest of the ingredients and fold them together. Stir is well for a good 15 minutes.
In the meantime, pre-heat the oven to 375°F. On a baking tray, spread butter paper and grease it so it’s non-sticky. Form 2-inch balls and place on the baking sheet. Meatballs do not spread while they cook, and hence you do not need to leave too many gaps in between.
Bake them for 20 to 22 minutes, ensure to see that they are golden-brown in color. Once done, set them aside to cool.
While the meatballs cook, you can get the yogurt dipping ready. All you need to do is gently blend all the ingredients for the sauce together. Add salt and pepper to taste. Cool this until they bake. And you can store both of these in the refrigerator. All you have to do next is dip the meatballs in the delicious sauce and eat when you are feeling ravenous.
2. Mediterranean Veggie Pita Sandwich
Makes 2 pita pockets, can be multiplied for more servings
1 whole wheat pita, sliced in half
1/4 cup hummus
1/4 cup shredded carrots
Handful of baby spinach
1/4 cup chickpeas
2 tablespoons crumbled feta cheese
2 teaspoons chopped sun-dried tomatoes
2 teaspoons chopped Kalamata olives Salt and pepper to taste
Fill each pita pocket with some dip. Then add each ingredient in the pocket, and divide them equally among all the pockets. These are to be consumed immediately. These pockets are easy to make, and serve as a snack for your guests, or a quick bite for yourself.