The Perfect Store Cupboard Staples for a Mediterranean Diet

A cosy vintage kitchen displays an eclectic collection of ceramic jars, glass bottles, and various kitchen utensils, evoking a nostalgic sense of rustic charm and simplicity.

If you are looking to streamline your store cupboard with essential Mediterranean ingredients, or you are new to the Mediterranean way of eating, the key is stocking up on nutrient rich, versatile staples.

The Mediterranean diet is all about seasonal, fresh produce, whole grains, healthy fats, lean proteins and legumes, but that doesn’t necessarily mean you need to be constantly running to the shops or market. If you can keep a well stocked cupboard, you can whip up flavourful and wholesome Mediterranean meals any day of the week.

In this blog post, we will explore the must have store cupboard staples for a Mediterranean diet that will make healthy cooking more accessible, easier, and delicious. These ingredients are kitchen heroes that will transform simple meals into Mediterranean inspired dishes, whether you’re making a pasta dish, a hearty soup or a vibrant risotto.

1. Extra Virgin Olive Oil aka "Liquid Gold"

When it comes to cooking oils, Extra Virgin Olive Oil is the heart of the Mediterranean diet. This liquid gold is not only rich in healthy monounsaturated fats, but also boasts powerful antioxidants and polyphenols. Olive oil is best used at low temperatures for dressing salads, sautéing, drizzling over cooked vegetables, and dipping bread or leftover pizza crusts into. It enhances the flavours of dishes, it helps us access fat soluble vitamins and has anti-inflammatory properties.

• Use it for: making vinaigrettes, drizzling over dishes like grilled fish, finishing soups, making dips for bread or preserving herbs and vegetables or sautéing vegetables and meat.

  
  
  
  

  

  Freshly baked multigrain bread, marinated olives, and a drizzle of olive oil create a simple yet delicious Mediterranean spread.

  
  

2. Dried or Tinned Lentils, Peas and Beans: Protein and Fibre Powerhouses

Lentils and beans are a staple of the Mediterranean diet because they are an excellent source of plant based protein, iron and fibre. They are also incredibly versatile and can be used in soups, stews, salads, pasta dishes and dips. Stock up on a variety of beans, peas and lentils in both dried and tinned forms for convenience.

• Use them for: Making humous or , adding them to a minestrone or Mediterranean salads with vinaigrette & feta, preparing fagioli or Tuscan bean stew.

  
  

3. Whole Grains: A Foundation for Healthy Carbohydrates

Whole grains are important to the Mediterranean diet, providing sustained energy, fibre, and B-vitamins. Bulgar wheat, quinoa, barley and brown rice are excellent store cupboard staples. They are used as bowls, side dishes or as the base for hearty salads like tabbouleh.

• Use them for: Creating quinoa burgers, Lebanese bulgur cereal, tabbouleh, rice salads or stuffing vegetables and vine leaves.

  
  

4. Tinned Tomatoes: Flavourful and Versatile

Tinned whole plum tomatoes or chopped tomatoes are a must have in the Mediterranean store cupboard. Tomatoes are a key ingredient in Mediterranean cooking, providing the base for soups, sauces, stews, and casseroles. They are perfect for creating flavourful and rich sauces for pasta, roasting with vegetables, or adding depth to dishes like shakshuka or ratatouille.

• Use them for: Making a tomato pasta sauce which can also be used to top pizza and in lasagne style dishes, incorporating into soups and stews, and simmering with vegetables.

  
  

  

  Display of finely chopped tomatoes in a storefront, highlighting the product's 100% Italian origin.

  
  

5. Seeds and Nuts: Nutrient Dense and Flavourful

Seeds and nuts add protein, healthy fats and texture to Mediterranean dishes. Stock up on walnuts, almonds, pine nuts, and sunflower seeds to sprinkle over salads, add to bowls, or blend into sauces like pesto or pistou. They also make great snacks and are perfect for adding crunch to Mediterranean desserts like fig tarts or baklava.

• Use them for: Snacking, making pesto, or topping dishes like baked goods and salads.

  
  

  

  A person wearing a light-coloured shirt holds three glass jars filled with nuts and granola against a plain background, showcasing an emphasis on healthy eating and food storage.

  
  

6. Whole Wheat Pasta: Higher fibre than brown rice

Whole wheat pasta is a high fibre and delicious carbohydrate option. Whole wheat pasta provides a nuttier flavour and is still quick to cook. Keep a variety of pasta shapes on hand for different dishes, from pasta with vegetable rich sauces and pasta salads.

• Use it for: Making pasta dishes, bakes and salads. Examples include lasagne, spaghetti al Pomodoro or carbonara.

  
  
  
  

  

  A delicious serving of spaghetti with tomato sauce garnished with fresh basil, accompanied by a glass of red wine and ripe tomatoes on a textured beige tablecloth.

  
  

7. Vinegars: Perfect for Marinades and Dressings

Vinegar plays a crucial role in Mediterranean cooking, offering acidity which can balance flavours. Balsamic vinegar, red wine vinegar, and apple cider vinegar are all versatile options. Vinegar can be used in marinades, salad dressings for fish or vegetables, and to brighten up sauces and stews.

• Use them for: Making salad dressings, marinating vegetables or meats, or adding tang to sauces soups and stews.

  
  

8. Tinned or Jarred Olives: little bursts of flavour

Olives, in various forms, are another store cupboard essential. Whether black, green, Manzanilla, or Kalamata, olives add briny, savoury depth to many Mediterranean dishes. They can be added to salads, bowls, or used in tapenade. Olives can be turned into a quick supper if paired with cheese and rustic bread, and red wine.

• Use them for: Adding to salads, making tapenade, or enjoying straight from the jar as a snack.

  
  

  

  A vibrant assortment of marinated green and black olives on a serving platter, garnished with fresh herbs and lemon wedges, ready for a festive gathering.

  
  
  
  

9. Herbs and Spices: Flavour and soul

The Mediterranean diet is known for its vibrant use of fresh herbs like basil, oregano, parsley, rosemary, and mint. Stock your spice rack with essential Mediterranean spices such as cumin, paprika, coriander, and turmeric. These herbs and spices are used to infuse dishes with aromatic flavours and make simple vegetables, legumes, or grains come to life.

• Use them for: Seasoning soups, vegetables, grains and salads, or making spice mixes like ras el hanout or za'atar.

  
  

  

  A vibrant array of various colourful spices and herbs arranged on a marble surface, highlighting ingredients like nigella seeds, chili flakes, cumin seeds, salt and fresh herbs.

  
  

10. Dried Fruits: Natures candy

Dried fruits like apricots, raisins, and figs are commonly used in Mediterranean cooking, to add sweetness to savoury dishes and in monthly desserts. They pair well with nuts, grains, or roasted vegetables.

• Use them for: Adding to salads, bowls, or as a sweet addition to couscous or rice dishes.

  
  

11. Tahini: Nutty and Creamy

Tahini, a paste made from ground sesame seeds, is a Mediterranean store cupboard essential that is often used in dips like humous, sauces and dressings. It’s rich in healthy fats, and its nutty and creamy flavour adds richness to both sweet and savoury dishes.

• Use it for: Making humous, blending into sauces for grains or vegetables and dressings.

  
  

Conclusion

With these store cupboard staples, you will be ready to create a variety of flavourful, healthy and satisfying Mediterranean dishes at a moments notice. By stocking up on essential ingredients like beans, extra virgin olive oil, whole grains, tinned tomatoes, and herbs, you can effortlessly follow the Mediterranean diet, whether you're cooking up, a hearty stew, simple salad or a grain based dish.

The Mediterranean diet is about enjoying wholesome, fresh ingredients that celebrate both the health benefits and flavours of plant based foods. By keeping these store cupboard staples on hand, you can bring the wholesome and vibrant Mediterranean way of eating into your kitchen and savour the delicious simplicity of each meal.