15 Mediterranean Root Vegetable Recipes
By Bill Bradley, R.D.
Updated August 29, 2024
The Mediterranean region, with its sun-kissed landscapes and azure waters, is often celebrated for its fresh produce and aromatic herbs. Yet, while olives, tomatoes, and fresh greens frequently capture the spotlight, there’s a less obvious hero of this culinary tableau that warrants recognition — the humble root vegetable. Hidden beneath the earth, these nutrient-rich treasures have played a pivotal role in the Mediterranean diet for thousands of years. From the crisp radishes of Greece to the hearty turnips of Italy, root vegetable recipes have been a staple, grounding Mediterranean people both nutritionally and culturally.
Today, the allure of the Mediterranean diet isn’t just its richness in flavors or its benefits for heart health. It’s also about its heritage, traditions, and the stories embedded in every dish. The Mediterranean diet, recognized by the World Health Organization as an intangible cultural heritage of humanity, offers a harmonious blend of flavors, aromas, and colors. At the heart of this blend, the root vegetable provides sustenance and depth.
What makes these root vegetable recipes distinctively Mediterranean? It’s the way they’re prepared and celebrated, combined with local herbs and spices, and always cooked with love. Olive oil, garlic, rosemary, and thyme — these classic Mediterranean ingredients dance perfectly with the earthy flavors of carrots, beets, and parsnips. And it’s not just about taste; these dishes are a testament to the Mediterranean philosophy of eating: fresh, local, seasonal, and always with an appreciation for the land that offers these gifts.
These Root Vegetable Recipes are Packed with Nutrition!
Root vegetables have more to offer than just flavor. They are powerhouses of nutrition, packed with vitamins, minerals, and dietary fiber. The deep, vibrant colors of beets, sweet potatoes, and carrots signal their high antioxidant content, which can combat oxidative stress and inflammation. Furthermore, these underground gems are incredibly versatile. Whether roasted to caramelized perfection, blended into rich soups, or added to stews, they lend a comforting depth and complexity to meals.
Yet, despite their significance, root vegetables often find themselves underappreciated or overshadowed by more glamorous counterparts. This collection of “15 Mediterranean Root Vegetable Recipes” aims to change that perception. Here, we dive deep into the earth, unearthing culinary secrets from across the Mediterranean basin. From traditional dishes passed down through generations to contemporary takes that cater to the modern palate, these recipes will introduce you to a side of Mediterranean cuisine that’s both grounded and innovative.
Embark with us on this gastronomic journey beneath the soil. Let’s celebrate the ancient roots of Mediterranean cuisine, exploring the myriad ways in which these subterranean jewels have nourished civilizations past and continue to inspire kitchens today. Whether you’re a seasoned chef or a home cook eager to try something new, these recipes offer a delicious testament to the enduring allure of root vegetables in Mediterranean fare.
Root Vegetable Recipes
Sweet Potato Hash with Eggs
This reimagining of hash makes it a wonderful breakfast option. We swapped out regular potatoes with sweet potatoes, which means more vitamin A, antioxidants and potassium. We also took out processed meats and, instead, added uncured chicken sausage to the recipe to ensure the scrumptious meaty flavors while feeling confident in the quality of the meat.
Leek and Potato Fritters
Leek and potato fritters are one of my favorite appetizers from the Mediterranean Diet. The oniony flavor of the leeks goes amazing with fresh dill and parsley. I love dipping these in homemade tzatziki, or thick Greek yogurt. All the flavors are enhanced by frying these fritters in Cretan extra virgin olive oil.
Celeriac with Orange Juice
Celeriac is a vegetable with a rich and intense taste. You’ve probably met many people who dislike its taste, and you may be one of them. A spoonful of sugar enhances the dish’s flavor while balancing its sourness. It also makes it look so bright with olive oil that you might want to just enjoy its looks instead of eating it!
Mediterranean Fried Potato, Tomato and Arugula Salad
The real Mediterranean diet includes potatoes. I was surprised to find that fried potatoes are eaten all over the Mediterranean, the difference is what they are served with: wild greens (Horta with Potatoes), or other vegetables, or in the case of this recipe, a salad with fried potatoes.
Beet Hummus
This recipe for beet hummus displays a unique aesthetic that will excite a crowd and add a bit of fun to any snack or meal. With its beautiful color, it can be a treat for kids when added to their plate and turn an ordinary meal extraordinary with every added spoonful! It is comprised of a of light lemony flavor, gets a kick from the garlic, as well as subtle earthy tones from the beet.
Roasted Winter Vegetables with Garlic ‘Aioli’
If you want to make people happy cook them some roasted winter vegetables and top it with a tasty sauce. It can’t be much easier than that. When done right, the potatoes, carrots and beets should be caramelized on the inside and perfectly browned on the outside. Patience is the key. Don’t take them out of the oven to early.
Beet and Carrot Salad with Walnuts and Goat Cheese
You can’t beat this beet recipe! This is a flavorful, well-rounded and crunchy salad to show how delicious and beautiful your winter vegetables can be. Use our recipe for dijon vinaigrette.
Fennel Encrusted Branzino
In Italy, fennel is widely used in root vegetable recipes. You find it in soups, shaved raw in salads, or slow cooked and served soft to perfection as a delicious side for a typical Sunday lunch. I also love to shred it and use it to coat baked fish, as it’s a great way to flavor and add vegetables to your protein.
Garlic Soup with Egg and Croutons
In ancient times, this Castilian soup was a typical lunch for humble people. It was an extremely cheap and very comforting recipe to spread warmth throughout the body in cold rural areas. It was eaten in the middle of the morning to maintain strength for the day, usually with one or two eggs cracked inside, which were cooked from the heat of the soup.
Avocado Salad with Cucumber and Radish
Tired of eating the same old salads? This Mediterranean Diet themed recipe will get you excited again! It has an amazing crunch to it and is full of healthy fats from the avocado and extra virgin olive oil. This is also a great weight loss recipe as it has filling fats, but still is low in calories because of the vegetables. Don’t be surprised if this becomes your new favorite salad!
Green Beans with Carrots and Potatoes
This Greek Green Beans with Carrots and Potatoes recipe works wonderfully as either or a side or a main dish. The mellow flavors combine to create a perfect dish of comfort in any season. It is one of our favorite root vegetable recipes from the Greek island of Crete.
Arugula Salad with Sweet Potato
Several farmers on Ikaria mentioned to me the sweet potatoes they remember as children, in the 1940s and ’50s, and that most were grown on the terraced steps in the windswept southern town of Manganitis. My neighbor Titika, for example, recalled the simplest and most desired “dessert” of her youth: “We had sweet potatoes. That’s it. With nothing on them. Just baked under the ashes in the fireplace. What a treat.”
Avocado Toast with Caramelized Balsamic Onions
This is a ridiculously satisfying avocado toast recipe. It’s vegan and very filling and the fat from the avocado and extra virgin olive oil make for a rich taste. The sweetness of the caramelized onions creates a nice balance with the acidity from the balsamic vinegar. A tip for this is to find good bread. Some of my favorite loaves of bread for avocado toast are sourdough, baguette, focaccia, olive bread, and fresh Italian bread.
Greek Lemon and Garlic Potatoes
Are you passionate about potatoes and think you can’t eat them on a Mediterranean diet? Think again! Try one the most popular recipes from our Foods of Crete cookbook. This recipe uses a long cooking method, which results in potatoes with a crispy exterior and soft interior. The prep is fast and easy so you give just a little effort for great results! We’re sure these garlicky lemon potatoes will become a side dish favorite in your home.
Creamy Turmeric Drink with Honey and Ginger
Turmeric is a spice known as a “superfood” for its long list of nutritive and healthful properties including being a potent anti-inflammatory. This creamy turmeric drink with honey and ginger is a great way to start or end the day and only takes about 5 minutes to make.
Bill Bradley, R.D. says:
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Bill Bradley, R.D. says: