Flatbreads are a versatile and convenient option for a quick meal. They are easy to make and can be customized with your favorite toppings. When made with Mediterranean ingredients, flatbreads are not only delicious but also offer a range of health benefits.
Here are some of the key benefits of incorporating Mediterranean flatbreads into your diet:
1. Nutrient-Rich Ingredients
Mediterranean flatbreads are typically made with ingredients such as whole wheat flour, olive oil, fresh vegetables, and herbs. These ingredients are rich in vitamins, minerals, and antioxidants that support overall health and well-being.
2. Heart-Healthy Fats
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Olive oil, a staple in Mediterranean cuisine, is a key ingredient in many flatbread recipes. Olive oil is high in monounsaturated fats, which have been shown to improve heart health and reduce the risk of heart disease.
3. High in Fiber
Whole wheat flour, a common ingredient in Mediterranean flatbreads, is a good source of fiber. Fiber is important for digestive health, weight management, and lowering cholesterol levels.
1. Garlic and Herb Mediterranean Flatbread
This Garlic and Herb Mediterranean Flatbread is a delightful blend of robust flavors from fresh herbs and garlic infused into a crispy, yet tender dough. Perfect as a snack or a complement to your main course, this flatbread brings the classic taste of the Mediterranean to your table.
Ingredients
- 2 cups all-purpose flour (240g)
- 1 cup warm water (240ml)
- 2 tablespoons olive oil (30ml)
- 2 teaspoons active dry yeast (7g)
- 1 teaspoon sugar (5g)
- 1 teaspoon sea salt (5g)
- 3 cloves garlic, minced
- 2 tablespoons fresh rosemary, chopped (2g)
- 2 tablespoons fresh thyme, chopped (2g)
- 1 teaspoon dried oregano (1g)
- 1 tablespoon coarse sea salt for topping (15g)
Cooking Method
- In a small bowl, combine 1 cup warm water and the sugar. Sprinkle the yeast over the water and let it sit for 5-10 minutes until frothy.
- In a large mixing bowl, combine the flour and 1 teaspoon sea salt. Pour in the yeast mixture and olive oil.
- Mix until a sticky dough forms. Knead the dough on a floured surface for about 5 minutes until smooth and elastic.
- Place the dough in a lightly oiled bowl, cover with a damp cloth, and let it rise in a warm place for 1 hour.
- Preheat your oven to 400°F (200°C).
- Once the dough has doubled in size, punch it down and knead in the minced garlic, rosemary, thyme, and oregano.
- Roll out the dough on a floured surface into a thin, oval shape. Transfer to a baking sheet lined with parchment paper.
- Brush the top of the flatbread with olive oil and sprinkle with coarse sea salt.
- Bake for 15-20 minutes, or until the edges are golden and the flatbread is crisp.
- Allow to cool slightly before slicing. Serve warm.
2. Mediterranean Chickpea and Spinach Flatbread
This wholesome Mediterranean Chickpea and Spinach Flatbread is packed with vibrant flavors and nourishing ingredients. It’s perfect for a quick lunch or a light dinner, offering a delightful combination of protein-rich chickpeas, tender spinach, and aromatic spices, all on a crispy flatbread base.
Ingredients
- 1 cup cooked chickpeas (240 ml)
- 2 cups fresh spinach, chopped (480 ml)
- 1 medium red onion, thinly sliced
- 1-2 garlic cloves, minced
- 1 tablespoon olive oil (15 ml)
- 1/2 teaspoon ground cumin (2.5 ml)
- 1/2 teaspoon ground coriander (2.5 ml)
- Salt and pepper to taste
- 2-3 flatbreads or naan
- 1/4 cup crumbled feta cheese (60 ml)
- 1 tablespoon fresh lemon juice (15 ml)
- 1 teaspoon lemon zest (5 ml)
Cooking Method
- Preheat your oven to 400°F (200°C).
- In a skillet, heat olive oil over medium heat. Add the sliced red onion and minced garlic, and sauté for 2-3 minutes until they become soft and fragrant.
- Add the chopped spinach to the skillet and cook until it wilts, about 2 minutes.
- Stir in the cooked chickpeas, ground cumin, ground coriander, salt, and pepper. Cook for another 3-4 minutes, allowing the flavors to meld together.
- Place the flatbreads on a baking sheet. Evenly distribute the chickpea and spinach mixture over the flatbreads.
- Top with crumbled feta cheese.
- Bake in the preheated oven for 10-12 minutes, or until the flatbreads are crispy and the toppings are heated through.
- Remove from the oven and drizzle with fresh lemon juice and sprinkle with lemon zest before serving.
3. Tomato, Feta, and Olive Flatbread
This simple yet delicious Mediterranean flatbread combines the tanginess of feta cheese with the sweetness of ripe tomatoes and the briny bite of olives. Perfect for a quick lunch or a light dinner, this recipe brings the flavors of the Mediterranean straight to your table.
Ingredients
- 1 pre-made flatbread or pizza dough (about 12 inches, 30 cm)
- 2 tablespoons olive oil (30 ml)
- 2 medium tomatoes, thinly sliced
- 1/2 cup crumbled feta cheese (about 75 g)
- 1/4 cup pitted Kalamata olives, sliced (about 50 g)
- 1 teaspoon dried oregano (1 g)
- 1/4 teaspoon freshly ground black pepper (1 g)
- Fresh basil leaves for garnish
Cooking Method
- Preheat your oven to 425°F (220°C). If using a pizza stone, place it in the oven to heat up as well.
- Brush the flatbread or rolled-out pizza dough with olive oil.
- Arrange the tomato slices evenly over the flatbread.
- Sprinkle the crumbled feta cheese over the tomatoes.
- Add the sliced Kalamata olives on top of the cheese.
- Season with dried oregano and freshly ground black pepper.
- Bake in the preheated oven for 10-15 minutes, or until the flatbread is golden and crispy around the edges, and the cheese is slightly melted.
- Remove from the oven and let cool for a couple of minutes.
- Garnish with fresh basil leaves before serving.
Tip: For added flavor, drizzle a bit of balsamic glaze over the flatbread just before serving.
4. Mediterranean Flatbread with Roasted Peppers
5. Mediterranean Lamb and Tzatziki Flatbread
Indulge in the rich flavors of the Mediterranean with this savory lamb and refreshing tzatziki flatbread. Ideal for a quick lunch or a family dinner, this recipe combines tender, spiced lamb with a creamy cucumber-yogurt sauce, all atop a warm, soft flatbread.
Ingredients
- For the Lamb:
- 1 lb (450g) ground lamb
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp ground cinnamon
- 1/2 tsp paprika
- Salt and pepper to taste
- 2 tbsp olive oil (30 ml)
- For the Tzatziki:
- 1 cup (240 ml) Greek yogurt
- 1/2 cucumber, grated and drained
- 2 cloves garlic, minced
- 1 tbsp olive oil (15 ml)
- 1 tbsp lemon juice (15 ml)
- 1 tbsp fresh dill, chopped
- Salt to taste
- For the Flatbread:
- 4 flatbreads
- 1 cup (150g) cherry tomatoes, halved
- 1/4 cup (30g) red onion, thinly sliced
- 1/4 cup (30g) feta cheese, crumbled
- Fresh parsley, chopped (for garnish)
Cooking Method
- In a large skillet, heat olive oil over medium-high heat. Add chopped onion and minced garlic, and sauté until softened, about 3-4 minutes.
- Add ground lamb to the skillet, breaking it up with a spoon. Cook until browned, about 8-10 minutes.
- Stir in the cumin, coriander, cinnamon, paprika, salt, and pepper. Cook for another 2-3 minutes until the spices are well combined with the lamb mixture. Remove from heat and set aside.
- For the tzatziki, combine Greek yogurt, grated cucumber, minced garlic, olive oil, lemon juice, fresh dill, and salt in a bowl. Mix well and let it chill in the refrigerator while you prepare the flatbreads.
- Heat the flatbreads in a dry skillet over medium heat for about 1-2 minutes on each side until warm and slightly crisp.
- To assemble the flatbreads, spread a generous amount of tzatziki on each flatbread. Top with the spiced lamb mixture.
- Garnish with cherry tomatoes, red onion, feta cheese, and a sprinkle of fresh parsley.
- Serve immediately and enjoy the burst of Mediterranean flavors!
6. Mediterranean Flatbread with Spinach Pesto
