Vegetarian Archives - The Mediterranean Dish https://www.themediterraneandish.com/category/vegetarian/ Mediterranean Recipes & Lifestyle Thu, 28 Aug 2025 16:58:19 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.2 https://www.themediterraneandish.com/wp-content/uploads/2024/01/cropped-favicon_600x600-32x32.jpg Vegetarian Archives - The Mediterranean Dish https://www.themediterraneandish.com/category/vegetarian/ 32 32 Butternut Squash Soup with Apple, Fennel, and Aleppo Pepper https://www.themediterraneandish.com/butternut-squash-soup-with-apple-fennel-and-aleppo-pepper/ https://www.themediterraneandish.com/butternut-squash-soup-with-apple-fennel-and-aleppo-pepper/#respond Wed, 03 Sep 2025 12:00:00 +0000 https://www.themediterraneandish.com/?p=116292 This sheet pan-roasted butternut squash soup, with apple, fennel and a hot of warming Aleppo pepper is creamy, comforting, and easy to make.

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]]> This butternut squash soup recipe with apple and fennel is everything you love about a classic fall soup — but with a vibrant, unexpected twist.

A close up of a bowl of butternut squash apple soup next to a bowl of aleppo pepper.
Photo Credits: Omayah Atassi

This cozy sheet pan soup layers the natural sweetness of roasted butternut squash and apples with the subtle licorice flavor of fennel, all punctuated with a splash of apple cider vinegar and the gentle warmth of Aleppo pepper. It’s velvety, nourishing, and so simple to make—perfect for when you want a comforting bowl of wholesome soup.

Roasting the vegetables and apples brings out their natural sweetness and develops a layer of rich, caramelized flavor. Once blended, the result is a silky, creamy soup that feels so luxurious, you’d never guess it’s completely plant-based. 

This soup is easy enough for a weeknight dinner, but special enough to serve when hosting. Plus, it all comes together on two sheet pans, meaning big flavor with minimal clean-up. Whether you’re cozying up at home or planning a gathering, don’t miss out on making this unforgettable butternut squash soup recipe. 

Table of Contents
  1. Ingredients for Butternut Squash Soup
  2. How to Make Sheet Pan Butternut Squash Soup
  3. What to Serve with Butternut Squash Soup
  4. How to Store Butternut Squash Soup
  5. More Beautiful Butternut Squash Recipes
  6. Butternut Squash Soup with Apple, Fennel, and Aleppo Pepper Recipe
Ingredients for the butternut squash apple soup including vegetable broth, butternut squash, apples, olive oil, salt, fennel, aleppo pepper, apple cider vinegar, and black pepper.

Ingredients for Butternut Squash Soup

This creamy, plant-based soup comes together with just a few simple ingredients:

  • Butternut squash: Sweet and mild butternut squash gives the soup its silky, golden base. A medium-sized squash, about 2 1/2 pounds, is perfect.
  • Apples add a light, fruity sweetness that balances the velvety richness of the squash. Choose sweet apples rather than tart varieties. Gala, Fuji, or Honeycrisp all work beautifully.
  • Fennel adds a subtle licorice flavor that adds a welcome vegetal note. You’ll need a full bulb for this recipe, and you can save some of the bright green fronds to garnish the finished soup! Not a fan of fennel? Substitute an onion.
  • Extra virgin olive oil helps the vegetables caramelize as they roast and, drizzled on the finished soup just before serving, adds a wonderful aroma. I recommend a buttery olive oil, such as Italian Nocellara.
  • Salt and black pepper: While some butternut squash soup recipes incorporate lots of spices, this is not a heavily seasoned soup, so salt and pepper are important to help the flavors of the produce sing. 
  • Vegetable broth acts as a light liquid base that lets the flavor of the roasted produce shine. Store-bought or homemade both work well, and you can substitute chicken stock, if you like.
  • Aleppo pepper flakes add a smoky, fruity heat that complements the soup beautifully. Feel free to use red pepper flakes instead, but know that they are spicier!
  • Apple cider vinegar lifts the flavors and keeps the soup from feeling too heavy. Look for raw vinegar with the mother for extra nutritional benefits. Feel free to substitute either white wine vinegar or white balsamic. 
  • Roasted pepitas: The perfect garnish for crunch and nutty flavor. You can toast them yourself or buy them already roasted.
  • Parsley is optional, but it adds a welcome sprinkle of green.
An overhead photo of a bowl of butternut squash apple soup next to a bowl of aleppo pepper.

How to Make Sheet Pan Butternut Squash Soup

This butternut squash soup recipe couldn’t be easier! It’s mostly hands-off as the vegetables and apples roast, followed by a quick puree. Follow these simple steps and you’ll have a cozy bowl of autumn comfort on the table in under an hour.

  • Get ready. Preheat the oven to 425°F and arrange two racks in the top and bottom thirds. Halve and seed a medium butternut squash (about 2 1/2 pounds). Place it cut-side up on a rimmed baking sheet. Brush with 1 tablespoon extra virgin olive oil and sprinkle with kosher salt. Two uncooked butternut squash halves on a sheet pan.
  • Prepare the vegetables. Trim and thinly slice 1 fennel bulb. Halve and core 4 sweet apples; no need to peel them. Place the apples skin-side up on a second rimmed baking sheet. Scatter the sliced fennel on, too. Drizzle the apples and fennel with 1 tablespoon of olive oil and sprinkle with salt.The the uncooked apples and sliced fennel for the butternut squash apple soup on a sheet pan.
  • Roast the vegetables. Transfer both pans to the oven. After 15 minutes, toss the fennel and rotate the pans. After another 15 minutes (30 minutes total), once the apples and fennel are caramelized and golden, remove them from the oven. Continue roasting the squash until fork-tender and charred in spots, about 20 to 30 minutes longer.Two roasted butternut squash halves on a sheet pan.
  • Purée the vegetables: Scoop the roasted squash flesh out of the skin and into a blender. Add the roasted apples, fennel, 4 cups vegetable broth, and a pinch more salt. Blend until smooth, working in batches if needed. Alternatively, use an immersion blender.The roasted vegetables for the butternut squash apple soup in the pitcher of a blender just before being mixed together.
  • Simmer and season. Transfer the vegetable purée to a pot. Add 1 teaspoon Aleppo pepper, 1 tablespoon apple cider vinegar, and 1/2 teaspoon freshly ground black pepper. Stir and simmer gently for 5 to 10 minutes to let the flavors come together. Adjust seasoning to taste.The purred roasted vegetables for the butternut squash apple soup in a pot, topped with the spices just before being stirred in.
  • Garnish and serve. Ladle into bowls and top with toasted pumpkin seeds, an extra sprinkle of Aleppo pepper, and a drizzle of extra virgin olive oil. Serve warm.

What to Serve with Butternut Squash Soup

This Roasted Butternut Squash, Apple, and Fennel Soup is hearty enough to enjoy on its own with a hunk of crusty bread. For a bigger meal, serve it alongside a bright salad, like a simple arugula salad or fattoush. It also pairs beautifully with a savory main dish like roasted chicken, lamb chops, or even baked salmon. And if you’re hosting, add a cheese board or mezze platter for a warm, elegant touch.

How to Store Butternut Squash Soup

Like all the best comforting soups, this one gets even more flavorful after a day or two. Store it in the fridge for up to 5 days or freeze it for later. Reheat gently on the stove, adding a splash of water or broth to bring it back to its creamy, silky best. If you aren’t concerned about adding dairy, you can also stir in whole milk, half-and-half, or a little cream.

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A close up of a bowl of butternut squash apple soup next to an empty bowl and a bowl of aleppo pepper.
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Butternut Squash Soup with Apple, Fennel, and Aleppo Pepper

Course Soup
Cuisine American/Mediterranean
Diet Gluten Free, Vegan, Vegetarian
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6
Calories 211.2kcal
Author Omayah Atassi

Ingredients

  • 1 medium butternut squash (about 2 1/2 pounds), halved and seeded
  • 2 tablespoons extra virgin olive oil divided, plus more to serve
  • Kosher salt
  • 4 sweet apples, halved and cored
  • 1 medium fennel bulb, trimmed and thinly sliced
  • 4 cups vegetable broth
  • 1 teaspoon Aleppo pepper flakes, plus more for garnish
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon freshly ground black pepper
  • Roasted pepitas (optional), for garnish
  • Chopped fresh parsley (optional), for garnish

Instructions

  • Get ready. Preheat the oven to 425°F and arrange two racks in the top and bottom thirds.
  • Prepare the vegetables. Place the butternut squash halves cut-side up on a sheet pan. Brush with 1 tablespoon olive oil and sprinkle with salt. Place the apples skin-side up on a second sheet pan and scatter the sliced fennel on, too. Drizzle the apples and fennel with the tablespoon of olive oil and sprinkle with salt.
  • Roast the vegetables. Transfer both pans to the oven. After 15 minutes, toss the fennel and rotate the pans. After another 15 minutes (30 minutes total), once the apples and fennel are caramelized and golden, remove them from the oven. Continue roasting the squash until fork-tender and charred in spots, about 20 to 30 minutes longer.
  • Purée the vegetables. Scoop the roasted squash flesh out of the skin and into a blender. Add the roasted apples, fennel, vegetable broth, and a pinch more salt. Blend until smooth, working in batches if needed. (Alternatively, use an immersion blender.)
  • Simmer and season. Transfer the vegetable puree to a pot. Add the Aleppo pepper, apple cider vinegar, and black pepper, and simmer gently for 5 to 10 minutes to reheat and let the flavors come together. Adjust seasoning to taste.
  • Garnish and serve. Ladle into bowls and top with roasted pepitas, a sprinkle of Aleppo pepper, and a drizzle of extra virgin olive oil. Serve.

Notes

Nutrition

Calories: 211.2kcal | Carbohydrates: 44g | Protein: 2.8g | Fat: 5.2g | Saturated Fat: 0.8g | Polyunsaturated Fat: 0.7g | Monounsaturated Fat: 3.5g | Sodium: 661.4mg | Potassium: 967.1mg | Fiber: 8.1g | Sugar: 19.7g | Vitamin A: 20641.6IU | Vitamin C: 50mg | Calcium: 119.2mg | Iron: 1.9mg

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Spices on a table.

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]]> https://www.themediterraneandish.com/butternut-squash-soup-with-apple-fennel-and-aleppo-pepper/feed/ 0 Sheet Pan Butternut Squash Soup-Edited-9 Sheet Pan Butternut Squash Soup-Edited-Methods-1 Sheet Pan Butternut Squash Soup-Edited-4 Sheet Pan Butternut Squash Soup-Edited-Methods-2 Sheet Pan Butternut Squash Soup-Edited-Methods-3 Sheet Pan Butternut Squash Soup-Edited-Methods-5 Sheet Pan Butternut Squash Soup-Edited-Methods-6 Sheet Pan Butternut Squash Soup-Edited-Methods-8 A bowl of butternut squash pasta with a fork and spoon. butternut squash salad on a serving platter with gold serving utensils. an overhead photo of a bowl of butternut squash risotto topped with parmigiano-reggiano cheese sage leaves. Close up side shot of Easy Roasted Butternut Squash with Lentils and Quinoa. Seasoned with Mediterranean spices and topped with toasted almonds A close up of a bowl of butternut squash apple soup next to an empty bowl and a bowl of aleppo pepper. Spices on a table. Easy Ribbon Salad with Carrots, Summer Squash, and White Beans https://www.themediterraneandish.com/easy-ribbon-salad/ https://www.themediterraneandish.com/easy-ribbon-salad/#comments Tue, 26 Aug 2025 11:00:00 +0000 https://www.themediterraneandish.com/?p=116192 This easy ribbon salad recipe combines zucchini, yellow summer squash and creamy white beans with fresh mint in a simple vinaigrette.

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]]> When it comes to simplicity, this ribbon salad recipe is at the top of my list. Less than 10 ingredients and 15 minutes is all you need for this simple side dish.

A close up of zucchini ribbon salad in a bowl.
Photographer: Mariana Swedelson

Summer is, without question, salad season. Produce is abundant, flavors are fresh, and no one wants to spend eons in a hot kitchen. And, if you’re a gardener like I am, you’re always looking for ways to put your garden bounty to work. 

This ribbon salad recipe made with fewer than 10 ingredients (including salt and pepper) takes 15 minutes to make, looks pretty on a plate, and pairs with almost anything. I used a vegetable peeler to shave strips of carrot, zucchini, and yellow summer squash into a nest of ribbons, and added a can of cannellini beans for heft and fiber. To finish it up, I dressed it with fresh mint, vinegar, olive oil, salt, and pepper. It is so easy to make!

The result is a simple, light, and fresh salad recipe to serve as a weeknight side, a vegetarian main, or an evening of al fresco dining paired with Grilled Chicken or Cod and a pitcher of Peach Iced Tea.

Table of Contents
  1. Ribbon Salad Ingredients
  2. How to Make Ribbon Salad 
  3. Ways to Mix it Up
  4. What to Serve with Ribbon Salad 
  5. More Zucchini Recipes
  6. Ribbon Salad with Carrots, Summer Squash, and White Beans Recipe
Ingredients for zucchini ribbon salad including zucchini, summer squash, carrots, cannellini beans, mint, vinegar, olive oil, salt and black pepper.

Ribbon Salad Ingredients

I’m in a phase where simple is best, and this recipe really hit the mark for me. I hope it does for you, too. Most ingredients are probably in your crisper drawer or pantry already. 

  • Carrots: I used large orange carrots, but purple or red carrots would also be beautiful. I would avoid white carrots only because they don’t provide enough color contrast against the squash.
  • Zucchini and yellow squash: Both of these squash varieties are considered summer squash. They have soft, tender skin and can be eaten raw. If you can’t find yellow squash, feel free to use two zucchini.
  • Cannellini beans: Any creamy white bean will work here. I have made this recipe with butter beans, great northern beans, and navy beans.
  • Mint: When I was testing this recipe, I tried it with fresh chives, fresh basil, and tarragon, in addition to the mint. I had 3 friends taste test the different versions, and mint was the favorite, followed by basil. Experiment with any fresh tender herb to find what you like best.
  • Red wine vinegar or apple cider vinegar: Either will work; apple cider vinegar is a little sweeter, but it’s a good option for anyone abstaining from any kind of alcohol derivative.
  • Extra virgin olive oil: When a recipe has few ingredients, the quality of the ingredients matters even more. I love a peppery olive oil for this recipe, like our Spanish Hojiblanca, but any high-quality olive oil will work.  
  • Kosher salt and freshly ground black pepper are recipe staples. Salt enhances the flavors of every other ingredient, and pepper adds a subtle warmth. If you taste the recipe, and it feels a little flat, it likely just needs an extra sprinkle of salt.

How to Make Ribbon Salad 

I love how easy this salad is to make, but how elegant the presentation is. Who doesn’t like a low-effort recipe that looks fancy?

  • Prepare the vegetables: Use a vegetable peeler to shave 2 large carrots into long strips or ribbons. Do the same thing for 1 (6-inch) zucchini and 1 (6-inch) yellow summer squash, rotating them as you peel so the ribbons stay about 1-inch thick. Stop creating ribbons once you reach the seeds. Add the ribbons to a medium serving bowl or platter.A summer squash, a partially peeled zucchini, a pile of zucchini ribbons and a vegetable peeler on a cutting board.
  • Prepare the beans: Open 1 (15-ounce) can of cannellini beans, pour into a fine-mesh sieve, and rinse under cold running water. Gently shake dry. Add to the bowl with the shaved vegetables. Cannellini beans in a strainer over a bowl.
  • Season and Serve: Add 3 tablespoons minced mint, 2 tablespoons white wine or apple cider vinegar, 3 tablespoons extra virgin oil, 1 teaspoon kosher salt, and 1/2 teaspoon freshly ground black pepper to the bowl. Gently toss to coat. Taste and adjust seasoning to your liking. Serve immediately.Zucchini ribbon salad in a bowl next to a cloth napkin, a wooden spoon, a glass of water and small bowls of salt and black pepper.

Ways to Mix it Up

I kept this salad super simple, but you could go big by adding a few extra ingredients:

  • Add sumac for a tangy twist and a little color
  • Double the amount of herbs and add some extras: basil, parsley, and mint would all go well together
  • Skip the red wine vinegar and stir in a tablespoon or two of basil pesto, carrot top pesto, or lemon pesto
  • Add 6 ounces of cooked pasta to stretch the ingredients and make a light pasta salad.

What to Serve with Ribbon Salad 

This salad really has a mild, fresh, and light flavor. It works just as well with fish or chicken. Because the flavors are subtle, I would make sure your main dish has a little pizazz. If you want to add heft to make it more of a main meal, simply toss in a can of tuna.

Pair it with: 

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Zucchini ribbon salad in a bowl next to a cloth napkin and wooden serving utensils.
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Ribbon Salad with Carrots, Summer Squash, and White Beans

When it comes to simplicity, this ribbon salad recipe is at the top of my list. Less than 10 ingredients and 15 minutes is all you need for this simple side dish.
Course Salad
Cuisine Mediterranean
Prep Time 15 minutes
Servings 4
Calories 126.5kcal
Author Summer Miller

Ingredients

  • 2 large orange carrots, cleaned and peeled
  • 1 small (6-inch) zucchini
  • 1 small (6-inch) yellow summer squash
  • 1 (15-ounce) can cannellini beans
  • 3 tablespoons mint, minced
  • 2 tablespoons red wine vinegar or apple cider vinegar
  • 3 tablespoons extra virgin olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

Instructions

  • Prepare the vegetables: Use a vegetable peeler to shave the carrot into long strips or ribbons. Do the same thing for the zucchini and yellow summer squash, rotating them as you peel so the ribbons stay about 1-inch thick. Stop creating ribbons once you reach the seeds. Add the ribbons to a medium serving bowl.
  • Prepare the beans: Open the can of cannellini beans and pour them into a fine mesh sieve and rinse under cold running water. Gently shake dry. Add to the bowl with the shaved vegetables.
  • Season: Add mint, vinegar, oil, salt, and pepper to the bowl. Gently toss to coat. Taste and adjust seasoning to your liking. Serve immediately.

Notes

  • Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams and spices.
  • This salad is best served shortly after making it as the squash can wilt a bit. 
  • If you can’t find yellow summer squash, simply sub with another small zucchini.

Nutrition

Calories: 126.5kcal | Carbohydrates: 6.9g | Protein: 1.7g | Fat: 10.9g | Saturated Fat: 1.5g | Polyunsaturated Fat: 1.2g | Monounsaturated Fat: 7.7g | Sodium: 609.3mg | Potassium: 382.8mg | Fiber: 2.3g | Sugar: 3.7g | Vitamin A: 5452IU | Vitamin C: 20.1mg | Calcium: 36.6mg | Iron: 0.8mg

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]]> https://www.themediterraneandish.com/easy-ribbon-salad/feed/ 1 Zucchini Ribbon Salad 16 Zucchini Ribbon Salad 1 Zucchini Ribbon Salad 3 Zucchini Ribbon Salad 4 Zucchini Ribbon Salad 8 Three zucchini fritters on a plate with a dollop of Greek yogurt and a lemon wedge. An overhead photo of borani kadoo on a serving plate. Next to this is a plate of pita pieces and a small bowl of chopped herbs. The crustless zucchini quiche in a baking dish with one slice removed. a slice of zucchini parmesan topped with basil leaves on a plate with a fork. Zucchini ribbon salad in a bowl next to a cloth napkin and wooden serving utensils. The Everyday Extra Virgin Olive Oil Bundle from The Mediterranean Dish shop next two 3 bowls of olives and a wooden tray with a loaf of bread and a bowl of olive oil. Sweet Corn Salsa https://www.themediterraneandish.com/corn-salsa/ https://www.themediterraneandish.com/corn-salsa/#respond Fri, 22 Aug 2025 11:00:00 +0000 https://www.themediterraneandish.com/?p=115909 This vibrant and summery corn salsa recipe is made with fresh sweet corn, tomatoes, and two kinds of chili peppers.

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]]> This easy corn salsa recipe takes less than 30 minutes to make and is a chef’s kiss to summer!

Sweet corn salsa in a bowl with a spoon. Next to this is a kitchen towel, a bowl of aleppo pepper, a sprig of cilantro and a lime half.
Photo Credits: Ali Redmond

This corn salsa recipe is the essence of summer! Sure, you can pair it with chips, but it’s even better stirred into soups, spooned over fish, added to eggs, or served alongside grilled chicken. Who says salsa has to stay in its lane?

You may think it strange to see a sweet corn salsa recipe on a Mediterranean website, but the vegetable-heavy recipe is healthy, fits in well with Mediterranean Diet principles of eating whole foods, in season, and lots of plants. Add a can of beans to it and it’s practically a salad.

When sweet corn and tomatoes are in season, you can find me using this salsa recipe on almost everything. It makes a good amount, so while, yes, you can enjoy it with chips, I highly encourage you to mix up your salsa game a bit and use it to dress up your weeknight favorites.

Table of Contents
  1. Sweet Corn Salsa Ingredients 
  2. How to Make Sweet Corn Salsa
  3. Sweet Corn Salsa Variations
  4. Ways to Use Sweet Corn Salsa 
  5. More Sweet Corn Recipes
  6. Sweet Corn Salsa Recipe Recipe
Ingredients for the poached flounder and sweet corn salsa including flounder, ears of corn, cilantro, garlic, red onion, limes, a poblano pepper, a jalapeño pepper, avocado, olive oil, aleppo pepper, and salt.

Sweet Corn Salsa Ingredients 

  • Poblano pepper: This large green pepper is mild. I roast it briefly to add a little charred flavor and remove the skin. 
  • Sweet corn: I used fresh sweet corn on the cob because it’s plentiful where I live, but you could use defrosted frozen corn as well. You would need about 2 cups of kernels. 
  • Tomato: I used one large tomato and removed the seeds to reduce the water in the salsa, but you could also use cherry, grape, or roma tomatoes.
  • Olive oil: I love a spicy olive oil like our Spanish Hojiblanca.  
  • Red onion adds a pop of color to the salsa
  • Garlic adds a little earthy spice.
  • Jalapeño pepper: I like a mild salsa, so I remove the seeds for this recipe, but if you like more heat, then go ahead and leave the seeds in or add more jalapeño than the recipe calls for.  
  • Cilantro: If you are one of those people who think cilantro tastes like soap, you can leave it out.
  • Lime is considered an acid; it helps preserve the color of the avocado and brightens the flavor of the dish.
  • Avocado: You can make this entire dish ahead of time, but if making it more than an hour or so ahead of time, wait to add the avocado just before serving so it stays intact and is less likely to discolor. 
  • Aleppo pepper: I love the mild fruity heat of this spice. It adds warmth without overpowering the other flavors. I use it on almost everything. If you don’t have Aleppo pepper, you can substitute red chili flakes, but chili flakes are much hotter, so start with a little and adjust as you go. 
  • Kosher salt enhances the flavor of all of the ingredients. It’s important to taste the salsa after salting. If it tastes flat, you probably want to add a little more salt. 

How to Make Sweet Corn Salsa

  • Preheat the broiler. Place an oven rack about 6 inches from the broiler. Put the poblano pepper on a small baking sheet and set it under the broiler for 15 minutes. Use a pair of tongs and rotate the pepper once the skin starts to blacken, about every 5 minutes. Remove from the oven, transfer to a bowl, cover with a dish towel, and set aside to cool.the broiled poblano pepper for the sweet corn salsa in a bowl, partially covered with a kitchen towel.
  • Make the salsa: In a medium bowl, combine the kernels from two ears of corn, 1 diced tomato, seeds removed, 3 tablespoons olive oil, 1/4 cup diced red onion, and 2 cloves minced garlic. Stir to combine. Set a large, high-sided skillet over medium-high heat and add the mixture to the pan. Cook for 5 minutes, just until the onion softens a little, and the garlic becomes fragrant. Remove from heat. Return to the bowl.The corn, tomato, onion, and garlic for the sweet corn salsa being cooked in a skillet with a spatula.
  • Finish the Salsa: To the bowl, add 1 minced jalapeno, seeds removed. Take the poblano, and use your fingers to remove the blistered and blackened skin, the stem, and the seeds (it should pull right off). Chop the pepper and add it to the bowl with the corn and tomato mixture. Add the diced avocado, lime zest, and juice from 1/2 a lime, 1/4 cup cilantro, 1 teaspoon Aleppo pepper, and 3/4 teaspoon salt. Stir gently to combine. Taste and adjust the seasoning by adding more salt and more lime juice.

Sweet Corn Salsa Variations

My version of corn salsa is mild because I use it less as a dip and more as a topping or addition to a main meal, and I don’t want heat to overpower the sweetness of the corn or fish, chicken or soup I serve it with. However, this recipe is easy to adapt to anyone’s palate. 

  • If you don’t like cilantro, leave it out 
  • Add a can of black beans or chickpeas for extra fiber and to stretch the recipe further
  • Leave out the avocado
  • Add diced mango or peaches for something sweet 
  • Kick up the heat by leaving the ribs and seeds in the jalapeño or by adding a little cayenne pepper
Poached flounder topped with sweet corn salsa on a plate with lime wedges and a fork. Next to this is a kitchen towel, a bowl of aleppo pepper and some sprigs of cilantro.

Ways to Use Sweet Corn Salsa 

I know salsa is usually enjoyed along with chips as a dip for football parties or weekend gatherings, but salsa of any kind is an excellent way to boost the flavor and nutritional value of simple, healthy recipes.

I’ve been known to spoon sweet corn salsa over poached fish like flounder, top a grilled chicken to give it some pizazz, or stir it into a basic chicken soup or sweet corn chowder recipe. It’s even good added to scrambled eggs (sweet corn and eggs is one of my FAVORITE pairings) or if you’re feeling fancy, serve it with these Butterflied Lobster Tails for a lovely shoulder season dinner.

More Sweet Corn Recipes

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Sweet corn salsa in a bowl with a spoon. Next to this is a kitchen towel, a bowl of aleppo pepper, a sprig of cilantro and two lime halves.
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Sweet Corn Salsa Recipe

Sweet corn salsa is great with chips but it's even better used as a healthy topping to boost the flavor of grilled chicken, poached fish, or even scrambled eggs. If you don't have corn on the cob you can use 2 cups frozen kernels, thawed.
Course Appetizer, Dips and Appetizers, Snack
Cuisine American/Mediterranean
Diet Low Fat, Vegan, Vegetarian
Prep Time 20 minutes
Cook Time 5 minutes
Total Time 25 minutes
Servings 10 servings
Calories 94.9kcal
Author Summer Miller

Ingredients

For the Salsa (Makes 4 cups)

  • 1 poblano chile pepper
  • 2 large ears of sweet corn, silks removed and kernels cut from the cob
  • 1 large tomato, diced
  • 3 tablespoons extra virgin olive oil
  • 1/4 cup red onion, minced
  • 2 cloves garlic, minced
  • 1 jalapeno pepper, seeds removed, minced
  • 1 Hass avocado, small diced
  • 1 lime, zested
  • 1/4 cup chopped fresh cilantro
  • 1 teaspoon Aleppo pepper
  • 3/4 teaspoon kosher salt

Instructions

  • Preheat the broiler. Place a rack about 6 inches from the broiler. Place the poblano pepper on a small baking sheet and place under the broiler for 15 minutes. Use a pair of tongs and rotate the pepper once the skin starts to blacken, about every 5 minutes. Remove from the oven, transfer to a bowl, cover with a dish towel, and set aside to cool.
  • Make the salsa. In a medium bowl, combine the olive oil, tomato, corn kernels, diced onion, and minced garlic. Stir to combine. Set a large, high-sided skillet over medium-high heat and add the mixture to the pan. Cook for 5 minutes, just until the onions soften a little, the garlic becomes fragrant, and the mixture warms through. Remove from heat. Return to the bowl.
  • Finish the Salsa. To the bowl, add jalapeno. Take the poblano, and use your fingers to remove the blistered and blackened skin, the stem, and the seeds (it should pull right off). Chop the pepper and add it to the bowl with the corn and tomato mixture. Add the diced avocado, lime zest, and juice from 1/2 a lime, cilantro, Aleppo pepper, and salt. Stir gently to combine. Taste and adjust the seasoning by adding more salt and more lime juice.

Notes

  • Visit our shop to browse quality Mediterranean ingredients, including olive oils, honey, jams, and spices.
  • You can make this salsa up to 3 days ahead of time, but I would wait to add the avocado and tomato until just before serving.

Nutrition

Calories: 94.9kcal | Carbohydrates: 7.6g | Protein: 1.4g | Fat: 7.5g | Saturated Fat: 1.1g | Polyunsaturated Fat: 0.9g | Monounsaturated Fat: 5.1g | Trans Fat: 0.001g | Sodium: 183.5mg | Potassium: 220.7mg | Fiber: 2.4g | Sugar: 2.2g | Vitamin A: 314.4IU | Vitamin C: 18.7mg | Calcium: 10.7mg | Iron: 0.4mg

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]]> https://www.themediterraneandish.com/corn-salsa/feed/ 0 TMD-Sweet-Corn-Salsa-Leads-02 TMD-Poached-Flounder-with-Sweet-Corn-Salsa-Methods-01 TMD-Poached-Flounder-with-Sweet-Corn-Salsa-Methods-02 TMD-Poached-Flounder-with-Sweet-Corn-Salsa-Methods-03 TMD-Poached-Flounder-with-Sweet-Corn-Salsa-Leads-01 Four ears of air fryer corn on the cob topped with a drizzle of olive oil, aleppo pepper, chopped parsley and lemon zest on a sheet pan with small bowls of chopped parsley and aleppo pepper. A close up of summer pasta salad in a serving bowl with wooden serving utensils. Next to this is a bowl of urfa biber, and a cloth napkin. An overhead photo of 5 grilled corncobs on a serving platter with lime half. Next to this is a small bowl of Aleppo pepper. A close up of grilled corn salad in a serving bowl with a spoon. Next to this is a cloth napkin and small bowls of salt and cumin. Sweet corn salsa in a bowl with a spoon. Next to this is a kitchen towel, a bowl of aleppo pepper, a sprig of cilantro and two lime halves. How to Make Oatmeal (Plus 4 Topping Ideas) https://www.themediterraneandish.com/how-to-make-oatmeal/ https://www.themediterraneandish.com/how-to-make-oatmeal/#respond Tue, 19 Aug 2025 12:00:00 +0000 https://www.themediterraneandish.com/?p=115319 Creamy, comforting, and endlessly customizable, oatmeal is a nourishing way to start your day. Made with wholesome rolled oats and your choice of milk or water, this oatmeal recipe is quick to cook and easy to dress up with your favorite toppings.

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]]> Whether for a quick weekday breakfast or a hearty weekend dish, this oatmeal recipe is one of the healthiest and most versatile morning meals. Plus, it’s naturally gluten-free!

An overhead photo of three bowls of oatmeal with spoons. Two have various toppings and one is plain. next to these is a cup of coffee, a cup of milk, and bowls of nuts, berries and honey.
Photo Credits: Mark Beahm

This isn’t the typical simmer and serve recipe that you’ll find on the back of the package. My goal was to make the creamiest, most flavorful oatmeal while keeping it healthy and easy enough to prepare on a weekday morning. 

This cook-then-soak method results in oats with the perfect creamy consistency. Cooking oats in milk is the trick to making creamy oatmeal with a boost of protein, calcium, and vitamin D. The oats themselves also have numerous health benefits—more on this below! 

It’s easy to customize oatmeal based on your preferences, and I have four ideas for topping oatmeal below. They are all on the sweeter side, focusing on fruit and nuts. (My favorite is the tahini, banana, walnut version, but I digress!) However, if you’re more team savory, we have this veggie-packed oatmeal recipe too.

Table of Contents
  1. Is Oatmeal Good for You? 
  2. What’s in this Oatmeal Recipe?
  3. How to Make Oatmeal on the Stove
  4. 4 Oatmeal Topping Ideas
  5. Different Types of Oats
  6. More Mediterranean Diet Breakfast Ideas
  7. How to Make Oatmeal Recipe

Is Oatmeal Good for You? 

Given that whole grains are a key component of the Mediterranean Diet, it makes sense to include them as part of a healthy breakfast rotation. Oats are a whole grain containing both vitamins and minerals. Minimally processed varieties like steel-cut and rolled oats are especially healthy, and all oats are naturally gluten-free. Although some brands are processed in facilities with wheat products. So, if you have celiac, it’s a good idea to double-check the allergy labels on oats.

Eating oatmeal may help to lower your cholesterol, improve your heart and gut health, and aid digestion. Studies have shown that eating oatmeal regularly can prevent the onset of some diseases. Some evidence suggests that oats may also reduce the incidence of strokes, type 2 diabetes, ​​and certain cancers. 

Because oats are readily available and affordable, they’re a great whole grain to keep in your pantry for nourishing meals. Plus, adding an array of colorful toppings makes oatmeal an especially nourishing meal to start your day. 

Ingredients for oatmeal including rolled oats, milk, vanilla extract, ground cinnamon, salt, and honey.

What’s in this Oatmeal Recipe?

Here’s everything you’ll need to make old-fashioned stovetop oats.

  • Rolled Oats: This recipe calls for one cup of old-fashioned oats, which will yield two servings. Be sure to check the packaging to ensure that you’re using the right type of oats for this recipe. You can easily scale the amount based on the number of people that you’re serving.
  • Milk: I like using 2% milk for a basic oatmeal recipe because it’s creamy but doesn’t have a high fat content. I developed this recipe using 2% milk, but feel free to try it with skim, whole, or a nut-based milk instead. If you do substitute a nondairy milk, note that some alternative milks sometimes have added sugar or other sweeteners, which may affect the flavor of your cooked oats. 
  • Cinnamon: I like to add a small amount of ground cinnamon to my oats as they cook for a warm and cozy flavor. 
  • Vanilla extract adds a naturally sweet aroma, but a little goes a long way. 
  • Kosher salt: It may seem counterintuitive to add salt to a traditionally sweetened dish, but a little bit of salt makes all of the other flavors pop.
  • Honey: An optional spoonful of honey adds just enough sweetness. Feel free to substitute maple syrup or another sweetener of your choice. You can read more in our article, Six Reasons to Enjoy Honey.
  • Toppings: Get creative with a variety of fresh and dried fruit, ground spices, and chopped nuts. I’ve shared some of my favorite seasonal variations below, but feel free to customize the toppings based on your preferences. 
An overhead photo of 5 bowls of oatmeal with spoons. Four have various toppings and one is plain.

How to Make Oatmeal on the Stove

From baking it in the oven to microwaving, there are so many different ways to cook oatmeal. This stovetop oatmeal recipe is simple and delivers delicious results every time.

When it comes to making oatmeal with milk, I found that a near 1:2 ratio of oats to milk yields the perfect thick, creamy consistency. This ratio works best with old-fashioned rolled oats, which need a good amount of liquid to soften. For this recipe, I started with one cup of old-fashioned rolled oats and 1 3/4 cups milk, but you can add more milk if you prefer a slightly looser texture. 

If you accidentally add too much milk, let the oats sit off the heat, covered, for a few more minutes. Over time, they’ll continue to absorb the liquid until you reach your desired consistency. Here’s the step-by-step process:

  • Cook the oats: In a small saucepan set over low heat, add 2 cups of rolled oats, 1 3/4 cup milk, 1 teaspoon pure vanilla extract, 1/2 teaspoon ground cinnamon, and 1/8 teaspoon kosher salt. Stir to combine. Cook for about 10 minutes, stirring often, until a few bubbles begin to break the surface and oats have absorbed most of the liquid. Cover and let sit for 5 minutes. Oatmeal in a saucepan resting on a cloth napkin.
  • Finish and serve: Add 1 tablespoon honey and stir to combine. Divide the oats between two bowls and top with your choice of fresh or dried fruits, more spices, and nuts. A bowl of oatmeal next to a spoon, a cup of coffee, a bowl of honey with a honey dipper and a cloth napkin.

4 Oatmeal Topping Ideas

This oatmeal recipe is a blank canvas for so many flavors. Take advantage of that and use it to showcase seasonal fruits. Add chopped nuts or dried fruit to boost the texture. I like to add nut butters and spices for even more flavor. Here are a few favorite combinations:

  • Tahini, Banana, Walnut Oatmeal: Stir 1 tablespoon tahini or chocolate tahini into a batch of prepared oatmeal. Divide the oatmeal between two bowls and top evenly with 1 ripe sliced banana and 1/4 cup chopped raw walnuts.
  • Berry Oatmeal with Chia Seeds, Almonds, and Orange: Stir 3 tablespoons chia seeds and the zest of half of a navel orange into a batch of prepared oatmeal. Divide the oatmeal between two bowls. Top each evenly with 1/4 cup fresh blueberries, 1/4 cup fresh chopped strawberries, and 1/4 cup slivered almonds.
  • Apple, Cranberry, and Pecan Oatmeal: Divide the following toppings amongst two bowls of prepared oatmeal: 1/4 diced apple, 1/4 cup dried cranberries, and 1/4 cup chopped raw pecans.
  • Cardamom Oatmeal with Pomegranate, Coconut, and Pistachios: Stir 1/4 teaspoon ground cardamom into a batch of prepared oatmeal. Divide the oatmeal between two bowls and top evenly with 1/4 cup pomegranate arils, 1/4 cup chopped raw and shelled pistachios, and 1/4 cup unsweetened shredded coconut.
Oatmeal topped with strawberries, blueberries, chia seeds, almonds and orange zest in a bowl with a spoon.

Different Types of Oats

Although they have similar flavors and health benefits, different types of oats have varied textures and require varied cook times. Here’s a breakdown of the differences between the most common types of oats: 

  • Old Fashioned: Old-fashioned oats—also known as rolled oats—are flat, slightly thick oat flakes. Mills steam and press oat groats between rollers to give them their thin texture. Rolled oats typically take between five and 10 minutes to cook, but still retain a nice bite.
  • Steel Cut Oats, which are sometimes called Irish oats, earn a reputation as the “healthiest” variety of oats, thanks to their high fiber content. Instead of steaming and rolling them, processors break the oat kernel into a few small, pointed pieces. They take 30 to 45 minutes to cook, which is significantly longer than any other variety of oat, but thanks to their nutty flavor and chewy bite, they’re hearty and satisfying. 
  • Quick Cooking Steel Cut Oats: With similar health benefits and a nutty flavor, this option is a great alternative to traditional steel cut oats that cook a little faster. Because mills cut these oats into smaller pieces, they cook in just about 15 to 20 minutes.
  • Quick Cooking Oats: Quick cooking oats have a similar appearance and texture to old-fashioned oats but cook in under five minutes. Mills processed them in a similar manner to rolled oats, but they also chop them, which helps them to absorb liquid even faster for a quick cooking product.
  • Instant Oats: As the name implies, instant oats are the fastest cooking type of oat—and they’re also the most processed. As the fastest-cooking oat variety, instant oats undergo the most processing. Mills finely chop them to speed up liquid absorption. You can cook them in the microwave in just minutes.
  • Protein Oats: Some brands produce protein oats designed to keep you even more nourished. Some varieties contain added sources of protein, like pea and whey protein concentrates. Others, however, are simply a special variety that is higher in protein than other types of oats.
  • Gluten-Free Oats: While oats are naturally gluten-free, mills often process them using the same machinery as wheat, which may make them unsuitable for anyone with celiac disease or other gluten sensitivities. Mills process”gluten-free” oats on dedicated equipment protected from cross-contamination.

More Mediterranean Diet Breakfast Ideas

Browse all Mediterranean recipes. 

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An overhead photo of 5 bowls of oatmeal with spoons. Four have various toppings and one is plain.
Print

How to Make Oatmeal

This isn’t the typical simmer and serve recipe that you’ll find on the back of the package. This cook-then-soak method results in oats with the perfect creamy consistency, and it’s easy enough to prepare during busy weekday mornings.
Course Breakfast
Cuisine American/Mediterranean
Diet Gluten Free, Vegetarian
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 297.2kcal
Author Kelly Vaughan

Ingredients

  • 1 cup old-fashioned or rolled oats
  • 1 3/4 cups 2% milk or milk of your choice, plus more as needed
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon kosher salt
  • 1 tablespoon honey
  • Toppings: fruit, nut butter, spices, or nuts (optional)

Instructions

  • Cook the oats. In a small saucepan set over low heat, add the oats, milk, vanilla, cinnamon, and salt. Stir to combine. Cook for about 10 minutes, stirring often, until bubbles begin to break the surface and oats have absorbed most of the liquid. Cover and let sit for 5 minutes. Add the honey and stir to combine.
  • Garnish and serve. Top with a variety of fresh fruit, dried fruit, seeds, and nuts, depending on your flavor preferences.

Notes

    • Oatmeal Toppings
      • Tahini, Banana, Walnut Oatmeal: Stir 1 tablespoon tahini or chocolate tahini into a batch of prepared oatmeal. Divide the oatmeal between two bowls and top evenly with 1 ripe sliced banana and 1/4 cup chopped raw walnuts.
      • Berry Oatmeal with Chia Seeds, Almonds, and Orange: Stir 3 tablespoons chia seeds and the zest of half of a navel orange into a batch of prepared oatmeal. Divide the oatmeal between two bowls and top evenly with 1/4 cup fresh blueberries, 1/4 cup fresh chopped strawberries, and 1/4 cup slivered almonds.
      • Apple, Cranberry, and Pecan Oatmeal: Divide the following toppings amongst two bowls of prepared oatmeal: 1/4 diced apple, 1/4 cup dried cranberries, and 1/4 cup chopped raw pecans.
      • Cardamom Oatmeal with Pomegranate, Coconut, and Pistachios: Stir 1/4 teaspoon ground cardamom into a batch of prepared oatmeal. Divide the oatmeal between two bowls and top evenly with 1/4 cup pomegranate arils, 1/4 cup chopped raw and shelled pistachios, and 1/4 cup unsweetened shredded coconut.
  • Shop this recipe: Visit our shop to browse quality Mediterranean ingredients, including the honey used in this recipe.

Nutrition

Calories: 297.2kcal | Carbohydrates: 46.9g | Protein: 12.3g | Fat: 6.8g | Saturated Fat: 3.1g | Polyunsaturated Fat: 1.1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 16.5mg | Sodium: 245.5mg | Potassium: 447.8mg | Fiber: 4.4g | Sugar: 19.7g | Vitamin A: 212.1IU | Vitamin C: 0.5mg | Calcium: 275mg | Iron: 1.9mg

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A jar of acacia honey from the mediterranean dish shop.

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]]> https://www.themediterraneandish.com/how-to-make-oatmeal/feed/ 0 Mediterranean-Dish-Oatmeal-LEAD-8 Mediterranean-Dish-Oatmeal-Ingredients Mediterranean-Dish-Oatmeal-LEAD-3 Mediterranean-Dish-Oatmeal-METHOD-1 Mediterranean-Dish-Oatmeal-LEAD-9 Mediterranean-Dish-Oatmeal-LEAD-7 An overhead photo of a savory oatmeal bowl surrounded by a bowl of fruit, a spoon, a glass of water and a cup of tea. A jar of chia seed pudding topped with raspberries and crushed pistachios next to three whole dates and a bowl of crushed pistachios. Potato hash with asparagus, chickpeas and feta in a skillet with a wooden spoon. A close up of a yogurt parfait in a glass jar topped with berries. Next to this is a spoon, several more jars of the parfait, a bowl of almonds, and various berries scattered about. An overhead photo of 5 bowls of oatmeal with spoons. Four have various toppings and one is plain. A jar of acacia honey from the mediterranean dish shop.