Whole grains play a crucial role in the Mediterranean diet. Farro is a commonly used grain in Italy, found in both hot dishes and cold salads.
Another popular grain is bulgur, made from cracked wheat berries and commonly used in pilafs and tabbouleh.
The chickpea is a commonly enjoyed pulse in the Mediterranean diet. It is used to make hummus, falafel, and is often added to salads.
Lentils are frequently used in soups and stews to create delicious one-pot meals that are rich in fiber and protein.
Nuts and seeds are a popular choice for a satisfying snack due to their combination of fiber, protein, and fat.
Incorporate it into sauces or dressings for drizzling over roasted vegetables or grain bowls.
Canned and fresh tomatoes are commonly used in the Mediterranean diet, whether they are whole, diced, stewed, or concentrated into a paste.
Tomato products that have been canned are known for their high lycopene content, which is believed to have potential cancer-fighting properties.