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High in monounsaturated fats, reduces heart disease risk, primary cooking fat.

Rich in protein, made with chickpeas, staple dip or spread.

Lower in fat compared to other cheeses, provides calcium, characteristic of Greek salads.

Complete protein source, gluten-free, frequently used as a base for salads.

Rich in omega-3 fatty acids, integral to coastal Mediterranean dishes, often grilled or baked.

High in antioxidants, used in sauces and salads, fresh or cooked.

Flavorful herb, essential in pesto, used fresh in dishes.

Vitamin C rich, used for zest and juice, common in dressings and marinades.

Offers numerous health benefits, used for its strong flavor, common in many sauces and marinades.

High in protein and fiber, used in soups and stews, staple vegetarian ingredient.

Rich in fiber and nutrients, includes breads and pasta, often whole or minimally processed.

Good source of probiotics, used in sauces and marinades, eaten plain or flavored.

Low in calories, high in fiber, commonly used in dishes like ratatouille.

Source of healthy fats, used for snacking and garnishing, includes almonds and pine nuts.

Eaten fresh or as raisins, used in wine production, contains resveratrol.

Excellent source of plant protein, used in salads and stews, main ingredient in falafel.

High in fiber and antioxidants, used in dips and as a vegetable side dish, common in Italian cuisine.

Rich in antioxidants, used dried or fresh, prominent in Greek and Italian cooking.

High in vitamins A and C, used in ratatouille and other vegetable dishes, can be sweet or spicy.

Iron and vitamin K rich, used in salads and as a cooked green, eaten fresh or sautéed.

Low calorie, high in vitamin C, used grilled, stuffed, or spiralized.

Rich in vitamin E, eaten whole or made into tapenade, adds salty flavor to dishes.

Contains polyphenols, consumed in moderation, integral to social culture.

A form of semolina, used as a side dish, often served with stews.