From Morocco to Israel, Lebanon to Egypt, there are many flavors of the Middle East... and their aromas are captivating.Middle Eastern dishes are seasoned with cardamom, coriander, cumin, thyme, marjoram and sumac. Sesame seeds are ground into a paste called tahini, which is the tasty ingredient in favorites such as hummus, baba ghanoush and the rich sweet called halvah. Bulgur is a staple grain and is a component of tabbouleh salad. Chickpeas, rice and lentils also form the base of many dishes. Garlic and onions are important ingredients in Middle Eastern cuisine, as are eggplant, okra, lemon, carrots, cauliflower, green beans and yogurt. Lamb is the preferred protein and, whether stewed, roasted, pressed, ground or skewered, it rules the menu.
Know Your Menu
Many of these dishes have found their way into the American mainstream, where they've remained popular for decades:
Pita: A round, flat bread that can be split to enclose ingredients, like a sandwich, or torn into pieces and used for scooping up food.
Baba ghanoush: Eggplant grilled over charcoal and blended with tahini, olive oil, lemon juice and pureed garlic. It is offered as an appetizer with pita bread for dipping.
Hummus: Pureed chickpeas with tahini, lemon juice and garlic.
Fattoush: A refreshing salad of toasted bread cubes, cucumbers, tomatoes and mint
Kibbe: Ground lamb and bulgur shaped into patties and cooked.
Tabbouleh: A salad made of bulgur, tossed with tomatoes, mint and parsley.
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At Middle Eastern Restaurants
Choose...
labnee (thick yogurt with mint)*
Instead of...
hummus (chickpea dip)
Choose...
loubieh (green beans cooked with tomatoes)
Instead of...
tabbouleh (bulgur salad)
Choose...
eggplant with garlic, tomatoes and peppers
Instead of...
fattoush (bread, cucumber and tomato salad)
Choose...
shish kebab (grilled spiced cubed lamb on skewers)
Instead of...
kibbe (ground lamb and bulgur patties)
Choose...
kofta (balls of ground lamb and onions, skewered and grilled)
Instead of...
falafel (chickpea patties)
Choose...
shish taouk (skewered pieces of marinated chicken grilled over charcoal)
Instead of...
b'steeya (Moroccan chicken pie with almonds)
* Limit yourself to a tablespoon or two.
Tips
-- Ask to have a glass of the delicious Middle Eastern mint tea with your meal. It will help fill you up and aid digestion.
-- If you order the thickened labnee yogurt as an appetizer, ask for raw vegetables to dip with instead of pita bread. Again, limit yourself to a tablespoon or two.
Labels: dining-out, dinner, healthy-food, hummus, middle-eastern-food, restaurant, restaurant-dining-guide
Comment: Thursday, December 04, 2008 1:58:00 PM - 
said...
Well done. You have successfully advised people to stay away from chickpeas and vegetables in favour of lamb - a more fatty meat. Why don't you think a little more carefully about this advice and consider vegetarians. They like to eat out as well as meat-eaters and saying stay away from homous and other chickpea foods is a nonsense. There is clearly an American obsession with carbohydrates with no regard for the complex carbs the body actually needs to function. Get real and give sensible advice.
Comment: Thursday, December 11, 2008 2:21:00 AM - said...
I totally agree with the comment that "Anonymous" has made. Staying away from hummus and chickpea foods is ridiculous... these are actually good complex carbs that, if used in moderation, any person (except the carb-free dieters / fanatics) can enjoy!
Comment: Thursday, March 19, 2009 9:58:00 AM - said...
1/4 of my family -- which really dominates that entire half of my family's culture, and which I identify with far more than with my mother's side, which is strictly Caucasian -- is Middle Eastern.
I grew up eating what you are referring to here as Mediterranean food. Even my French/Irish mother learned to make all the foods they eat in Israel from my grandmother. On my dad's side, almost everyone is between thin and average/svelte. And we ALL eat hommous, tabbouleh, falafel, etc. The difference is that, like Middle Easterners, we also are more active, spend more time with our families doing activities that aren't sitting on the sofa watching TV, and also eat in moderation. To our culture, food is a joy and something to share with loved ones as well as strangers, and our foods are healthy as long as we eat them moderately. Also, we almost ALWAYS eat fruit for dessert -- I don't think I ever saw a single speck of pie, ice cream, or creme brulee at my great grandmother's or grandmother's house in my life.
In all, almost all Mediterranean food is incredibly healthy -- as long as you eat reasonably and stay active. Yes, even those falafel balls are okay when not over-indulging.
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