In our vegan cooking, we always strive for innovation, originality and, above all, a connection with our land. But we often forget those ingredients that have been part of the Mediterranean for centuries, such as less common pulses, wild herbs, seeds, carob or traditional spices that have been relegated to the background.
In this article we offer you five vegan recipes with those forgotten ingredients, adapted so that you can easily recreate them, enjoy their nutritional value and discover flavours of the past with a modern and conscious approach.
Before diving straight into these recipes, it is worth giving a brief introduction and getting to know those ingredients worth rescuing. In this list, we tell you which ones are the most significant.
These ingredients have often been displaced in modern cooking by more commercial ones. But by rescuing their use, you not only diversify your larder, you also make a commitment to sustainability, local flavour and original nutrition.
Ingredients (for 4 portions):
Preparation:
Mix the oil with the dried herbs over a very low heat for 5-7 minutes and leave to stand. In a blender, blitz the cooked broad beans, the garlic and the tahini, add the lemon juice and a pinch of salt. Also add a little of the infused oil and a splash of cold water until you achieve a creamy texture. Adjust the salt or lemon if necessary.
Suggested use:
Serve chilled or at room temperature with wholemeal bread, seed crackers or alongside roasted vegetables. Ideal as a starter or a healthy sharing snack.
Ingredients (for 2-3 portions):
Preparation:
Boil the buckwheat in salted water for 15-20 minutes and drain. Roast the vegetables (aubergine, courgette and pepper) in the oven or in a frying pan with oil and salt. Mix everything in a bowl with the raw fennel, add the lemon juice and another drizzle of oil. Stir and leave to rest for a few minutes.
Suggested use:
Ideal as a main dish on hot days or as a fresh accompaniment for a light supper.
Ingredients (for 3-4 servings):
Preparation:
Fry the garlic, onion and caraway in the oil until golden. Add the lentils, sun-dried tomatoes, paprika and cover with water or stock. Simmer for about 25-30 minutes until tender. Add the olives at the end, adjust the salt and leave to rest for a few minutes before serving.
Suggested use:
Perfect for a full and satisfying meal. It can be served with brown rice or rye bread.
Ingredients (for 10-12 biscuits):
Preparation:
Blend the dates with the oil until smooth. Mix in a bowl with the flours, salt and cinnamon. Add water little by little until a manageable dough forms. Shape into small balls, flatten them and bake at 180 °C for 12–15 minutes. Let cool before eating.
Suggested use:
Perfect for a snack healthy, refined sugar-free, or as a breakfast accompaniment with herbal teas.
Ingredients (for 2-3 portions):
Preparation:
Cook the pasta al dente and reserve a little of the cooking water. Blend the carrot tops with the garlic, pine nuts, lemon, oil, salt and nutritional yeast until you have a creamy texture. Add a little of the pasta water if you need to thin out the mixture. Mix well with the hot pasta and serve immediately.
Suggested use:
A fresh and original option for quick dishes. Ideal as a zero-waste recipe with a green flavour.
These five dishes are not just recipes: they are a way of connecting with the authentic Mediterranean flavours, to value everyday ingredients and show that the traditional can also be surprising. In Astrid Organic Tapas Bar We believe that innovating in the kitchen does not mean forgetting our roots. That is why we work with quality organic products and take inspiration from the land to offer nutritious vegan options.
