Roasted Cauliflower with Harissa

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Roasted cauliflower with harissa is a vibrant Mediterranean dish that combines tender cauliflower florets with the bold flavors of Moroccan harissa sauce. The cauliflower is roasted to perfection, achieving a golden-brown crispness on the edges while maintaining a delightful tenderness within. Harissa, a rich blend of roasted red peppers, garlic, chili peppers, and spices, infuses the dish with a complex and aromatic flavor profile. This culinary fusion not only tantalizes the taste buds but also offers a nutritious dining experience, rich in vitamins, minerals, and antioxidants. Serve as a side dish or a vegetarian main course or in a delicious Mediterranean bowl with falafel, hummus, freekeh and a drizzle of tahini sauce.

I use Naturesta’s Harissa sauce as it is very healthy – no GMO, gluten free, no artificial  additives, and no fat.

Ingredients

  • 1 small head cauliflower
  • 2 teaspoons Naturesta Harissa sauce
  • 1/4 teaspoon black pepper powder
  • 2 teaspoons cumin powder
  • 2 tablespoons extra virgin olive oil
  • Salt to taste
  • Parsley leaves, finely chopped for garnish
  • 2 tablespoons lemon juice, for garnish

Method:

  • Turn on the oven to 400 degree farenheit.
  • Wash and cut the cauliflower head into florets
  • In a mixing bowl, mix the harissa sauce, pepper powder, cumin powder, oil and salt.
  • Add in the cauliflower and toss well to coat each piece
  • Layer a baking sheet with aluminum foil and spread the cauliflower evenly over the foil
  • Roast cauliflower in the oven for approximately 25-30 minutes or to your desired crispiness.
  • Sprinkle cauliflower with parsley.
  • Serve and enjoy!

Ful Medames (Stewed Fava Beans)

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During December 2023, our three-day stay in Cairo involved indulging in a variety of delightful, traditional Egyptian cuisines. Despite battling jet lag, our perpetual hunger found solace in the delightful breakfast of fava beans, known as Ful Medames, which provided the perfect start to each day.

Ful Medames, also called Foul Medames is a cherished Egyptian breakfast dish, captivates with its simplicity and depth of flavor. Infused with olive oil, garlic, lemon, and a blend of spices like cumin and paprika, the creamy fava beans offer a hearty start to the day, resonating with the rich culinary heritage of Egypt. From the bustling streets of Cairo to tranquil local eateries, Ful Medames embodies more than sustenance—it symbolizes a profound connection to tradition, culture, and the essence of Egyptian cuisine. It can be eaten warm or at room temperature and is often accompanied by bread or other accompaniments like boiled eggs, tomatoes, and tahini sauce.

We enjoyed the dish so much that we had to make it when we got back home.

Ingredients:

  • If using dried fava beans – 2 cups dried fava beans (ful medames)
  • If using canned fava beans, 2 cans  14 ounces each fava beans
  • 4 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/4 cup extra virgin olive oil
  • Salt, to taste
  • 1/4 cup lemon juice
  • Chopped parsley for garnish (about 1/2 cup)
  • 2 large tomatoes chopped for garnish
  • 1 medium red onion chopped, for garnish
  • 1 large jalapeno, cut in thin round slices
  • 1/4 cup radishes chopped, for garnish, optional
  • Pita bread or flatbread, for serving
  • Tahini garlic sauce, optional

Instructions:

  1. For dried beans, begin by soaking them overnight in ample cold water, then drain them. Transfer the beans to a large pan and add enough cold water to cover them by approximately 3cm. Cover with a lid, bring to a boil, then reduce the heat and simmer gently until tender, which typically takes at least an hour, depending on the beans’ age. You can also pressure cook it for about 25 minutes.  Alternatively, if using canned beans, pour them into a large pan along with roughly half of their liquid (retain the remaining liquid), then heat gently.
  2. Prepare the Seasonings:
    • In a small skillet, heat the olive oil over medium heat.
    • Add the minced garlic, ground cumin to the skillet. Cook, stirring constantly, for about 1-2 minutes until the garlic is fragrant and the spice is toasted. Be careful not to burn the garlic.
  3. Mash the Fava Beans:
    • Once the fava beans are tender, remove the pot from the heat.
    • Using a potato masher or the back of a spoon, mash the cooked fava beans to your desired consistency. Some prefer them completely mashed, while others like them partially mashed with some whole beans remaining.
  4. Season the Fava Beans:
    • Stir the prepared garlic and cumin mixture into the mashed fava beans.
    • Season with salt to taste and squeeze in the juice of one lemon. Mix well to combine all the flavors.
  5. Serve Ful Medames:
    • Transfer the ful medames to a serving bowl.
    • Garnish with parsley, tomatoes, and onions, if desired.
    • Serve ful medames warm or at room temperature with  pita bread or flatbread on the side along with a drizzle of tahini garlic sauce.

Enjoy your delicious and nutritious ful medames!

Couscous

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Pearled couscous,  also known as maftoul, is round and made from whole wheat flour and bulgur flour, giving it a delicious, nutty flavor. It cooks up to a wonderful, chewy consistency within minutes. It is great as a bed for grilled fish, chicken, or as a side dish.

Servings: 2

Ingredients

  • 2 tablespoons olive oil
  • 1 small dried bay leaf
  • 1 teaspoon garlic, minced
  • 1 small white onion, diced fine
  • 1/4 raisins, optional
  • 1.5 cups Pearled couscous
  • 1 and 3/4  cup chicken or vegetable broth
  • 1/4 teaspoon cinnamon powder
  • 1/2 teaspoon  salt
  • 1/4 teaspoon  black pepper powder
  • Zest of half a lemon
  • 1/4 cup fresh parsley, minced

Method:

  • In a large saucepan, on medium heat, heat the olive oil.
  • Add in the bay leaf, let it splutter and then add the garlic and onions. Saute until translucent
  • Add in the raises instead and stir for about 30 seconds
  • Add couscous  and stir often until couscous  browns slightly
  • Add broth, cinnamon powder, salt, and pepper. Bring to a boil
  • Reduce heat to low, cover and simmer until liquid is absorbed and couscous is tender
  • Remove from heat and stir in parsley and lemon zest
  • Can be served hot or cold

Juicy, lean Mediterranean Turkey Meatballs

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Hands down the juiciest turkey meatballs you can make. The secret to the moistness in these meatballs is a combination of yogurt, zucchini and bread. Try these, and you will think twice before buying store bought meatballs again. And it’s also a great way to sneak some veggies in!

Our family loves meatballs….in pasta, curry, Mediterranean bowls, a sub, or on its own, the possibilities are endless. It’s easy to make meatballs at home and freeze them. Turkey meatballs can be still juicy and delicious and most of all, lean and healthier than beef meatballs.

Prep time: 10 minutes. Cook time: 30 minutes

Servings: for 4 – 6;people

Ingredients

  • 1.25 lbs 93% lean ground turkey
  • 4 cloves garlic finely minced
  • 1 small red onion finely diced
  • 2 cups baby spinach (chopped)
  • 1 tsp dried chili flakes (optional if you like it spicy)
  • 1 cup grated zucchini, liquid squeezed out well
  • 2 slices whole wheat bread, or gluten-free bread
  • 1/4 cup Greek yogurt
  • 1/4 cup seasoned whole wheat breadcrumbs, or gluten-free panko
  • 1 large egg
  • 1 tbsp fried oregano, chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp chopped fresh mint, chopped
  • 1 tsp kosher salt and fresh black pepper
  • Olive oil cooking spray

Method:

  1. Preheat oven to 400 degree Fahrenheit.
  2. Spray olive oil on a sheet pan and set aside.
  3. Put the slices of bread in a bowl and cover the slices with water. Allow it to soak for about 1 minute.  Discard the water and squeeze the water out from the bread. Crumble it a bit with your hands and add it to a mixing bowl.
  4. To the same mixing bowl, add in the rest of the ingredients seasoning with salt and pepper.
  5. Form balls (golf sized) with that mixture and arrange them on a sheet pan.
  6. Bake in the heated oven for 30 minutes or until meatballs are fully cooked.
  7. Then transfer to the top rack and turn on the broiler for 1-2 minutes or until the tops are boiled.
  8. Alternatively, in a skillet, add in a tablespoon of olive oil and heat on medium flame. When the oil is hot, add the meatballs and cook over low heat, until cooked through, turning halfway, for about 10-12 minutes or until cooked thoroughly.
  9. Serve them in a Mediterranean bowl with greens, feta, olives, couscous, and all the sauces you like. Alternatively, they taste great in pasta.

Mediterranean Flatbread (Za’atar flatbread)

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This past summer, we stopped by Abu Dhabi enroute to India. It was a few days of beautiful sights and the most delicious middle eastern food. The Za’atar on tender bread reminded Nilesh of his days growing up in the middle east. He couldn’t stop talking about those flavors even after a month so this afternoon, we stopped by a Lebanese grocery store, picked up some Za’atar spice and gyros bread and used our home grown tomatoes to make some scrumptious Middle Eastern flatbread.

What’s Za’atar? It’s a herb and spice mix that tastes a bit nutty, savory and crunchy. The herb, originally is a herb called hyssop, although in the US, oregano or thyme replace it. The spices are a combination of sumac, coriander seeds and sesame seeds.

Benefits of Za’atar: In some parts of the middle east, there is a belief that Za’atar makes the mind alert and is also used to prevent or eliminate internal parasites. It’s also known to sooth inflammation, boost skin health and build strong bones. No wonder, Lebanese kids are encouraged to have it for breakfast. You can drizzle it over vegetables, avocado on toast, or mix it up with olive oil for use on a pizza/flatbread.

Cook time: 10 mins. Prep time: 5 mins

Servings: 2

For the pizza

  • 2 pitas or naans
  • 1 large tomato cut into half and then sliced
  • 1 tablespoon olive oil
  • 1 tablespoon Za’atar spice mix

Tahini Sauce for drizzle

  • 1/2 cup Tahini (sesame paste)
  • 1/4 cup Greek yogurt
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • 1/4 tsp salt
  • 8 tablespoons cold water

Method for Tahini sauce:

Blend all ingredients together to form sauce. Add extra water for desired consistency.

Method for pizza: (Oven/ Foodi/ Air fryer options)

  • Preheat Foodi or Air Fryer with air fryer option to 375 degree Farenheit or Oven to 400 degrees
  • Mix Za’atar and olive oil and brush the mix on the pita
  • Layer tomato slices
  • Cook in air fryer or over for 10 mins
  • Remove and drizzle with tahini sauce to serve