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The Mediterranean diet includes an abundance of seasonally fresh fruits and vegetables;
legumes and nuts; whole grains; and fish with small amounts of poultry and meats.
Our specialists and agents have curated a list of delicious recipes that are heart
and waistline friendly!
Watch Mary Ann Kizer, Jefferson County Family Consumer Science educator, make this
easy hummus recipe!
Download the transcript.
This delicious and family-friendly soup recipe is packed with flavor and nutrition.
5 g fat
85 mg cholesterol
21 g. carb
0 g fiber
15 g protein
(Can be made 2 hours ahead. Let stand at room temperature a few minutes before serving.)
For the sauce:
For the Garnish:
For the Baharat (Middle Eastern Spice Blend)
To make the Baharat:
To make the Koshari:
Note: Prepare the rice, macaroni and lentils while the sauce is simmering and leave
them covered in the pots to keep warm.
For the Crust
Optional: Top with a drizzle of truffle oil and chopped parsley before serving.
1/3 to 1/2 cup basic vinaigrette (make ahead)