8 items to always have in a mediterranean pantry
The Mediterranean diet is not just a diet but a lifestyle celebrated for its remarkable health benefits and sustainable approach to diet and wellbeing. It’s a diet that emphasizes fresh, whole foods and balance. Though fresh foods are the primary focus of the diet, the right pantry staples play a crucial role in creating delicious Mediterranean-inspired meals. Let’s explore how to stock your pantry with essential ingredients to embrace this heart-healthy way of eating.
Mediterranean diet pantry staples
Let’s delve into the Mediterranean Diet pantry staples that will help you fully embrace the Mediterranean diet:
1. Extra virgin olive oil
The cornerstone of Mediterranean cuisine, this heart-healthy oil is rich in monounsaturated fats and antioxidants. It’s used in everything — from sautéing to drizzling to roasting to dressing salads. It’s even consumed on its own. You can learn more about the many health benefits of evoo here, here, and here. If you can, stock your pantry with a high-quality extra virgin olive oil that has a bit of a peppery finish and bite at the back of your throat when you taste it. That’s a quick and simple way to evaluate the quality of your oil as those characteristics equate to polyphenol (antioxidant) content.
2. Whole grains
Stock up on whole grains like brown rice, farro, and oatmeal for a nutritious foundation. Carbohydrates, mainly from whole grains and fruits, make up around 50% of the Mediterranean diet. Selecting whole grain products is a quick and easy way to ensure that your diet is rich in fiber, your meals provide satiety, and your blood sugar remains balanced. Additionally, consuming whole grains and a diet high in fiber is linked to weight loss and weight management.
3. Beans and legumes
Have a stash of some dried or canned beans and lentils at all times. They're a fantastic source of plant-based protein, fiber, and nutrients that can be added to pasta, grain bowls, salads, and soups. They’re a staple in the Mediterranean diet, being consumed more frequently than animal-based proteins. They can be the star of a dish or the main ingredient that you build a recipe around. My favorites are black lentils, butter beans, borlotti beans, and garbanzo beans.
4. Nuts and seeds
Nuts and seeds are a great addition to a balanced Mediterranean diet. They’re a great source of healthy fat that also provides plant-based protein and essential nutrients. Their high-calorie and fat content provides energy, satiety, and satisfaction. Use them in yogurt bowls, add them to smoothies, and add them to soups and salads. They’re also a healthy and nutrient-dense snack.
5. Herbs and spices
Fresh herbs are great to add to dishes, but you may not always have them on hand. Create layers of flavor with dried herbs like oregano, basil, thyme, and parsley. Other common Mediterranean spices include cumin, coriander, paprika, and garlic powder. Dried herbs and spices act as a flavor enhancer, allowing you to use less salt as you cook.
6. Vegetables
Vegetables are always the best when they’re in season. They’re a great source of fiber and they provide color, volume, flavor, and texture. Though it’s ideal to opt for fresh when you can, don’t shy away from canned and frozen. Just look for single-ingredient products or items with no added oil, sugar, or salt. It’s always good to have canned tomatoes (whole, diced, and pureed) and artichoke hearts in your pantry.
7. Canned seafood
Tuna, salmon, and sardines are packed with omega-3 fatty acids and protein, making them essential for your pantry. Add them to salads, grain bowls, sandwiches, or pasta dishes. In addition to pantry staples, fresh seafood like cod, halibut, salmon, shrimp, mussels, and calamari are frequently consumed in the Mediterranean.
8. Dried fruit
Seasonal fruits are a delicious and nutritious addition to your diet. They offer fiber, antioxidants, flavor, and variety, making them a great choice for a healthy lifestyle. Though fresh fruit is ideal as it also helps with hydration and provides volume, it may not always be available. That’s where dried fruit comes in. Keep some on hand to use in salads, grain bowls, or as the base of a balanced snack. Dates stuffed with walnuts, tahini, or nut butter topped with some flakey sea salt is my absolute favorite snack.
The comprehensive Mediterranean diet pantry staples list
Stocking your pantry with Mediterranean diet staples is the first step towards adopting this wholesome and flavorful eating pattern. Here’s a comprehensive list of pantry staples that will help you create delicious and nutritious Mediterranean-inspired meals:
Extra-virgin olive oil — I recommend Kosterina, Brightland, and Bragg.
Whole grains — Farro, brown rice, wild rice, buckwheat, barley, couscous, rolled or steel-cut oats, popcorn. I recommend Bob’s Red Mill.
Beans and legumes — Lentils, chickpeas, cannellini, butter, borlotti, black, kidney, etc.
Nuts — Walnuts, pistachios, almonds, cashews, chestnuts, etc.
Seeds — Chia seeds, flaxseeds, pumpkin seeds, hemp seeds
Whole grain pasta and bread
Whole grain cereal like muesli — I recommend Bob’s Red Mill.
Whole grain flours — Whole wheat, almond, etc. I recommend Bob’s Red Mill.
Canned tuna or salmon — I recommend Safe Catch, Wild Planet, and Tonnino.
Canned tomatoes — I recommend Muir Glen and Bianco DiNapoli.
Tahini — I recommend Artisana Organics.
Low-sodium broths and stocks — I recommend Bonafide Provisions.
Dried fruits — Dates, figs, raisins, apricots, etc. Look for ones with no added oil or sugar.
Herbs and spices — Basil, thyme, rosemary, oregano, cinnamon, garlic powder, cumin, za’atar, etc.
Nutritional yeast — I recommend Bob’s Red Mill.
Unsweetened nut milk — I recommend Elmhurst.
Vinegar — White wine, champagne, balsamic, and red wine.
Wholesome and easy Mediterranean diet dinners made with pantry staples
These easy quick dinner recipes showcase the versatility of Mediterranean pantry staples like beans, legumes, olive oil, herbs, and canned tomatoes. With a little creativity and some staple pantry ingredients, you can enjoy a variety of delicious, nutritious meals that align with the Mediterranean way of eating.
Baked giant beans with goat cheese and parsley pesto
Sauté onion in olive oil, add garlic and tomato sauce and simmer. Fold in beans and transfer to an oven-safe dish, top with goat cheese, and bake. Pulse parsley, green onion, lemon juice, olive oil, salt, and pepper in a food processor for pesto sauce. Top beans with pesto sauce and serve with whole wheat pita bread or farro. Get the full recipe here.
Pasta con tonno (tuna pasta)
An excellent end-of-the-week meal that utilizes several pantry ingredients.
Ingredients
½ cup whole wheat penne pasta, dry
3 oz canned or jarred tuna fillets
½ cup tomato, diced
½ cup cherry tomatoes, halved
1 clove garlic, minced
1 tsp extra virgin olive oil
½ tsp dried oregano
2 Tbsp parsley, chopped
kosher salt
Directions
Cook pasta according to package directions in salted boiling water, pulling a few minutes early to ensure it remains al dente. Reserve a small amount of pasta water before draining; set aside.
Meanwhile, add olive oil and fresh minced garlic to a pan over medium-high heat. Cook for 2 minutes, then add diced tomatoes (on the vine) and cherry tomatoes and cook for 5 minutes, stirring frequently; season to taste with a pinch or two of salt. Add tuna, pasta, and a splash of pasta water; heat until warm; fold in parsley and serve.
Nutrition breakdown
Calories: 404
Carbohydrates: 46g
Protein: 26g
Fat: 13g
The bottom line
Eating well and following a Mediterranean diet doesn’t have to be complex and confusing. If you start here, by stocking your kitchen and pantry with staple Mediterranean ingredients, you’ll be more inclined to cook healthy, well-balanced dishes that leave you feeling good. Your environment affects your health, so start your Mediterranean diet makeover today! If you find this post helpful, you may be interested in reading how to stock a healthy pantry: a step-by-step guide.
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.