Jeffrey Salazar
Middle Eastern cuisine has evolved over time, influenced by its proximity to Europe, North Africa, and Asia, as well as religious and cultural factors. The diet in the Middle East has historically been rich in grains, with wheat, rice, and barley as staple foods, and bread as a universal accompaniment to meals. The region's cuisine also features an abundance of fruits and vegetables, with tomatoes, eggplants, and legumes playing a significant role. Religion has impacted food choices, with lamb and chicken favoured over pork due to Islamic and Jewish dietary laws. Spices, herbs, and sweets are also characteristic of Middle Eastern cuisine, reflecting historical influences from the Persian Empire and neighbouring regions. While traditional diets offered health benefits, modern times have seen a shift towards processed foods and higher intake of fat, sugar, and salt, leading to diet-related health concerns.
| Characteristics | Values |
|---|---|
| Common ingredients | Olives and olive oil, pitas, honey, sesame seeds, dates, sumac, chickpeas, mint, rice, and parsley |
| Popular dishes | Kebabs, dolmas, falafel, baklava, yogurt, doner kebab, shawarma, and mulukhiyah |
| Typical fruits | Cherries, apricots, pomegranates, dates, watermelon, and mangos |
| Common vegetables | Eggplant, onion, spinach, cucumber, okra, cauliflower, cabbage, and potatoes |
| Number of servings of grain | 6 to 11 servings of grain each day |
| Staple whole grains | Couscous, rice, pita bread, tabbouleh, bulgur, and lavash |
| Common spices | Garlic, cinnamon, oregano, parsley, leek, pepper, and dill |
| Common meats | Lamb, chicken, fish, kosher beef, and poultry |
| Common plant sources | Legumes, quinoa, garbanzo or chickpeas, red and black beans, pistachios, almonds, pine nuts, and lentils |
| Common dairy products | Yogurt, dips, sauces, and desserts with fruit and honey |
| Common cheeses | Various |
| Common desserts | Fruits |
| Cardiovascular diseases | Primary cause of death in the Middle Eastern Region |
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What You'll Learn
The influence of religion on food choices
The Middle Eastern diet has been influenced by its proximity to Asia, Europe, and North Africa, acting as a hub for food and recipe exchange. The region has also been influenced by the Mediterranean diet, which has been deemed one of the healthiest diets globally due to its association with longevity and the prevention of chronic diseases.
Religion has had a significant influence on the food choices of Middle Easterners, with the majority of the population being Muslim or Jewish. Both Islam and Judaism prohibit the consumption of pork, making lamb the primary meat in the region. Religious dietary laws, such as the Islamic Halal, outline specific guidelines for food preparation and consumption. For example, Muslims must ensure that meat is slaughtered according to Islamic principles, and alcohol consumption is forbidden in Islam.
The Middle Eastern diet reflects the cultural and religious diversity of the region, with Christian communities incorporating pork into their diets. The practice of "taarof" in Persian culture, which involves initially declining food or drink offered out of politeness, also influences dining etiquette.
In addition to dietary choices, religion also influences food waste generation. Studies have shown that individuals from more religious backgrounds tend to waste less food, particularly in non-Lebanese restaurants. This may be attributed to the Islamic principle of prohibiting wastefulness in all aspects of life, including food, energy, and time.
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The importance of fruits and vegetables
Middle Eastern cuisine has been influenced by its proximity to Europe, North Africa, and Asia, acting as a culinary crossroads for the exchange of food and recipes. The region has been influenced by dumplings from Mongol invaders, turmeric and other spices from India, cloves, peppercorns and allspice from the Spice Islands, okra from Africa, and tomatoes from the New World.
Middle Easterners often consume fruit for dessert instead of sugary candies or caloric cakes. Fruits that are commonly consumed include cherries, apricots, pomegranates, dates, watermelon, and mangos. Fruits are also incorporated into main dishes in various salads or as sauces. The Middle Eastern diet features about two or three servings of fruits and vegetables daily.
Vegetables are also very common in the Middle Eastern diet. The primary vegetable used is the eggplant, but other common vegetables include onion, spinach, cucumber, okra, cauliflower, cabbage, and potatoes. Like fruits, vegetables can be added to other meals as salads, side dishes, or stuffed with meats, rice, or couscous.
Fruits and vegetables bring fascinating flavors and health benefits to Middle Eastern cuisine. For example, watermelon, which is called "Bateekh" in Arabic, is composed of 92% water and offers an incredible range of varieties. It also helps with skin and hair care due to its vitamin A content. Figs, which are believed to be the oldest fruit in the Middle East, have a delightful concentrated sweetness and chewy texture when dried, making them suitable as a snack.
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The role of spices
Middle Eastern cooking is known for its bold flavours and captivating aromas, with spices playing a fundamental role in shaping the distinct taste of the region's cuisine. Spices are the foundation of any Middle Eastern meal, enhancing the flavour profiles of popular dishes and carrying cultural significance. They are more than just ingredients; they represent the region's deep connection to flavour and symbolise a love for rich, aromatic food.
Spices like cumin, turmeric, cardamom, nutmeg, coriander, cinnamon, cloves, and sumac are commonly used in Middle Eastern cooking, adding layers of depth and complexity to the dishes. Cumin, with its aromatic and nutty flavour, is one of the most widely used spices in the region, bringing warmth and an earthy depth to a range of dishes, from falafel and soups to grilled meats. Coriander, with its citrusy and earthy flavour, is another indispensable spice, enriching stews, marinades, and rice dishes. Cloves, with their warm and slightly peppery flavour, are also essential in Middle Eastern cuisine, infusing dishes with depth and complexity.
Sumac, a maroon-black powder that comes from a wild berry, is unique to Middle Eastern and Turkish cuisine. It is often sprinkled over food right before serving, adding a sour and tart flavour to mezze (appetisers) and salads. It is also one of the main spices in the popular Middle Eastern spice blend za’atar, which includes dry oregano, dry thyme, sesame seeds, and salt. Another popular spice blend is ras al hanout, an essential Moroccan mixture of cinnamon, cumin, coriander, nutmeg, and peppers.
The use of spices in Middle Eastern cuisine goes beyond enhancing flavour. Spices like saffron, for example, infuse rice with a luxurious aroma and colour, while Aleppo pepper adds a subtle heat without overwhelming the dish. Spices like garlic, parsley, leek, and dill are also used to create distinct tastes without adding too much sodium.
Middle Eastern cuisine has been influenced by its proximity to Europe, North Africa, and Asia, resulting in a diverse range of flavours and ingredients. Spices from the Orient, India, the Spice Islands, and Africa have all contributed to the unique flavour profile of Middle Eastern dishes.
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The use of olive oil
Olive oil is an essential ingredient in Middle Eastern cooking, adding flavour and nutritional value to dishes. The Mediterranean climate of the Middle East is ideal for growing olive trees, making olive oil an affordable and abundant source of healthy fats for cooking.
Olive oil is used in a variety of ways in Middle Eastern cuisine. It is often used for sautéing, roasting, and frying, as well as being drizzled on salads, dips, and breads. It is also used in marinades and as a finishing touch on grilled meats. Olive oil is versatile and can replace many unhealthy fats in cooking. It has a smoking point of around 400 degrees Fahrenheit, making it suitable for light sautéing and frying.
The distinctive grassy, peppery, nutty, buttery, or fruity notes of olive oil complement the spices and herbs commonly used in Middle Eastern cuisine. Olive oil acts as a carrier for these spices and herbs, helping to disperse their flavours throughout a dish. This ensures that each bite is packed with flavour. Olive oil also adds a richness and mouthfeel to dishes, elevating even simple meals like boiled vegetables or hummus.
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The impact of globalisation
The Middle East has historically been a hub of food and recipe exchange due to its geographical location. The region's diet has been influenced by various cultures, including the Mongols, Indians, Africans, and Europeans. However, in recent times, the impact of globalisation has had a more profound effect on the dietary patterns of Middle Eastern countries.
Agricultural Trade and Production
The Middle East has experienced a shift from protectionist policies towards market liberalisation due to globalisation. Regional trade agreements have soared, and agriculture was included in global trade rules for the first time in 1994. This has resulted in increased trade and production of agricultural goods in the region. Middle Eastern countries have been encouraged to focus on fruits, vegetables, and exotic plants for export to Europe and other industrialised markets. However, this has also led to a reliance on imports for basic foodstuffs like wheat and rice, as domestic production becomes less economically viable.
Foreign Direct Investment
Foreign direct investment (FDI) in food processing and retailing has significantly impacted the Middle Eastern diet. US FDI into foreign food processing companies has grown substantially, leading to increased sales and investments in outlets selling processed foods. This has resulted in a higher consumption of highly processed foods in the region, contributing to the rise of diet-related chronic diseases.
Global Food Advertising and Promotion
The integration of the global marketplace has influenced dietary patterns in the Middle East. Global food advertising and promotion have contributed to the increased consumption of highly-processed foods and the spread of Western dietary habits. The influence of Western culture, particularly from North America, Europe, and Australia/New Zealand, has made it easier for foreign food companies to enter the Middle Eastern market.
Socioeconomic Factors
Globalisation has also impacted the socioeconomic landscape of the Middle East, influencing dietary patterns. The region has experienced urban bias, with investments favouring industry and urban infrastructure over agriculture. This has resulted in reduced agricultural income and production in some countries, leading to a reliance on food imports. Additionally, the return of "guest workers" from oil-rich countries without jobs or income has further strained the agricultural sector in poorer Middle Eastern countries.
Opposition to Globalisation
It is important to note that the Middle East has a strong opposition to globalisation, influenced by Arab nationalism and Islam. This resistance to external influences has slowed down the process of globalisation in the region compared to other parts of the world. However, the impact of globalisation on the Middle Eastern diet is undeniable, and it continues to shape the culinary landscape of the region.
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Frequently asked questions
Grains are the basis of the Middle Eastern diet, with wheat and rice being staple foods. Bread is a universal food, eaten in some form at nearly every meal. Other staple grains include couscous, pita bread, tabbouleh, bulgur, and lavash. Olive oil is also used in many meals, adding flavour and contributing to health benefits.
The Middle Eastern diet has been influenced by various cultures and civilisations over time, including the Arab, Turkish, and Jewish cultures. During the first Persian Empire (550–330 BCE), rice, poultry, and fruits were incorporated into the local diet. Spices were brought from the Orient, turmeric and other spices from India, cloves, peppercorns, and allspice from the Spice Islands, okra from Africa, and tomatoes from the New World. Religion has also impacted the cuisine, with lamb being the primary meat since Jews and Muslims do not eat pork.
Popular Middle Eastern dishes include kebabs, dolmas, falafel, baklava, yoghurt, doner kebab, shawarma, and mulukhiyah. Lamb and mutton are favoured meats, and grilled meats (kebabs) are popular, with many regional varieties. For example, the most popular is cubed lamb on skewers (shish kebab), and chicken can also be grilled in the same fashion.
The Middle Eastern diet is known for its health benefits, including a reduced risk of heart disease, stroke, diabetes, certain cancers, and depression. Whole grains, which are commonly consumed in the Middle Eastern diet, can contribute to these health benefits by lowering the risk of heart disease, stroke, and diabetes, as well as helping individuals control overeating. Additionally, olive oil, which is commonly used in Middle Eastern cuisine, has been shown to decrease blood pressure and LDL cholesterol (bad cholesterol).
