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Middle Eastern cuisine is the cuisine of the various countries and peoples of the Middle East.

The cuisine of the region is diverse while having a degree of homogeneity.

It includes Arab cuisine, Persian cuisine, Israeli cuisine, Kurdish cuisine, Armenian cuisine, Georgian cuisine, Azerbaijani cuisine and Turkish cuisine.

Some commonly used ingredients include olives and olive oil, pitas, honey, sesame seeds, dates sumac, chickpeas, mint and parsley.

Some popular dishes include Kebabs, Dolma, and Doner Kebab (similar to Shawarma).

Stuffed vegetables are a dish most associated with the Middle East in the popular mind. They are commonly called dolma, the Turkish word meaning "stuffed," but also the Arabic mahshi.

Grape leaves, chard, and cabbage are stuffed with rice, ground meat, pine nuts, and spices, and then stewed in oil and tomato.

Many vegetables are similarly stuffed and stewed or baked, such as squash, onion, tomato, eggplant, peppers, and even carrots.

Mezze is common throughout the Middle East. It consists of a number of small dishes that are picked at leisure: cheese, melon, nuts, various salads and dips, such as tabbouleh, hummus and mutabbal, pickles, and also more substantial items, such as grilled meat, kibbeh, and sausage.

Arabs commonly consume milk, fresh or soured. Yogurt, a Turkish contribution, is commonly consumed plain, used in cooking, used in salad dressing, or diluted as a drink. White cheeses, like the Greek feta and haloumi, are the most common in the region.

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Mediterranean and

Middle Eastern Cuisines

The Middle East includes the region formerly known as the Fertile Crescent (the land between the Tigris and Euphrates rivers), where wheat was first cultivated, followed by barley, pistachios, figs, pomegranates, dates and other regional staples.

Fermentation was also discovered here to leaven bread and make beer. As a crossroads between Europe, Asia and Africa, this area has long been a hub of food and recipe exchange.

During the Persian Empire (ca. 550–330 BCE), the foundation was laid for modern Middle-Eastern food when rice, poultry and various fruits were incorporated into the local diets. Arabian warriors to conquered lands brought figs, dates and nuts, and spices were brought back from the Orient.

The area was also influenced by dumplings from Mongol invaders; turmeric, cumin, garlic and other spices from India; cloves, peppercorns and allspice from the Spice Islands; okra from Africa; and tomatoes from the New World, via the Moors of Spain.

Religion has also had an impact on the cuisine; neither Jews nor Muslims eat pork, making lamb the primary meat. Since the Qur'an forbids alcohol consumption, the region isn't noted much for its wine - except in religiously mixed Lebanon, where vineyards like Chateau Ksara, Chateau Kefraya and Chateau Masaya have gained international fame for their wines. Chateau Ksara is also very popular for its arak, the Lebanese version of raki and ouzo.

Al-Maza is Lebanon's primary brewery, which was also, at one time, the Middle East's only beer-producing factory. Lebanon has always been well known in the region for its wines and arak, making it an exception when it comes to lack of alcohol in the region.

Under the Ottoman Empire, sweet pastries of paper-thin phyllo dough and dense coffee were brought to the area.

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The ingredients in a Middle Eastern diet are an excellent source of healthy nutrients such as foliate, tryptophan, manganese, phosphorous, and copper. It is also rich in fibre and is known to help lower cholesterol and fight cardiovascular diseases.

Eggplant is one of the most common vegetables that feature in any Middle Eastern cuisine and eggplants are rich in antioxidants such as Nausin and antimicrobial component called chlorogenic acid. Nausin helps in fighting free radicals that are largely responsible for oxidative degeneration of cells, the building blocks of human body.

Liberal use of turmeric, cumin, fenugreek and sesame seeds are because of the invaders who brought with them spices and flavours of the cuisines from the east. Turmeric is known to have antiseptic properties and when consumed in little quantities regularly can help you in improving your digestion. This ingredient is often called nutritional powerhouse by various nutritionists because of the presence of curcumin that makes this spice appear bright yellow in colour.

Cumin is used in grounded as well as granular form and is rich in iron, and helps in nutrient assimilation apart from improving secretion of pancreatic enzymes needed for proper digestion.
Curcumin is not only beneficial in improving the immune system, but it is also known to have cancer-fighting properties.

Use of dairy products such as curds also makes this Middle Eastern Food quite a healthy one. Curd is a rich source of calcium and Vitamin C, it is also known to have healthy micro organism that helps in improving immunity and digestion.

Milk is either consumed fresh or soured as a beverage of curd mixed with water and spices.

Several clinical research have found that Middle Eastern cuisine is very good for the heart and circulatory system; the benefits consist of reduced risk of diabetes, heart disease, cancer and degenerative diseases like Alzheimer.

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Mediterranean Flavours

Middle Eastern cuisine is rich because of the wide range of green leafy vegetables made with aromatic spices that are part of their daily diet. Lamb and mutton is ideally served with bread called Pita breads made from whole wheat or long grain rice rich in carbohydrate and starch.

They have a distinction of making kebabs, a form of grilled meatballs stacked to a skewer, cooked on earthen oven on slow fire, and hence it retains much of its nutritional value and flavour.

Kebabs are a real delicacy and they are full of aromatic spices, curd, and minimal amount of oil. As we have already said that minimal use of butter in Middle Eastern recipes have made this food popular in comparison to foods that are cooked primarily in large quantities of oil using methods like deep and shallow frying.

However, use of clarified butter, also called ghee, is often witnessed during festive seasons, when tradition recipes are prepared in a grand manner.

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Desserts are prepared using lots of nuts, dry fruits and jaggery (unrefined sugar made from sugarcane and date palm) making them rich in fibre and micronutrients.

With the world opening up for the exotic flavours and taste from this region, it is just a matter of time when people start appreciating the real health benefits of Middle Eastern recipes.

Some of the commonly used ingredients that are regularly used in Middle Eastern cuisine are full with health benefits.

Chick, peas also called garbanzo beans, is an integral part of Middle Eastern cuisine. These beans have a shuttle nutty flavour and they are a rich source of protein, used in preparation of hummus, a delicacy of this region.

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