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2 July Monday

VERY DELICIOUS AND LIGHT 10 VEGETABLE DISHES FROM THE AEGEAN CUISINE

Our food habits are changing as the weather is getting warmer. Fatty and heavy foods on our tables will be replaced by lighter delicacies now. Because fatty foods pose a significant risk for our digestive system health with the rising temperature. It is essential to consume lighter delicacies and fresh vegetables in season in order to protect and support the digestive system health in summer! In this article, we will present you some recipes from the healthy Aegean cuisine that are cooked using vegetables with high nutritional values. Here are the delicious and light vegetable dishes…

 

Broad Bean

broad bean

Ingredients:

  • Hot water (1 glass)
  • Salt (1 coffee spoon)
  • Granulated sugar (1 csp)
  • Freshly squeezed lemon juice (1/2 pcs)
  • Flour (1/2 tea spoon)
  • Olive oil (4 tbsp)
  • Onion (1 pcs large)
  • Fresh broad beans (1 kg)
  • 1/2 bunch of dill

 

For blackening:

  • Water (5 glasses)
  • Flour (1/2 tbsp)
  • Freshly squeezed lemon juice (1/2 pcs)

 

Preparation:

Wash the broad beans in plenty of water and cut their tips. Remove their strings. Mix flour, lemon juice, and water in a deep bowl. Cut the broad beans in two equal parts, and put them in the water containing flour and lemon juice. Peel and chop the onions. Put olive oil in a deep cooking pot. Saute the onions in the hot oil until they turn golden brown. Drain the flour & lemon water of the broad beans. Put the broad beans in the cooking pot. Add lemon juice, flour, hot water, granulated sugar, and salt to the cooking pot. Cook for 35-40 minutes. Serve with dill.

 

Green Beans

Green Beans

Ingredients:

  • Green beans (600 g)
  • Olive oil (5 Tbsp)
  • Onion (1 pcs large)
  • Garlic (2 cloves)
  • Medium-size tomato (2 pcs)
  • Hot water (3/4 glass)
  • Granulated sugar (1/2 tea spoon)
  • Salt (1 coffee spoon)

 

Preparation: 

Dice the onions, and finely slice the garlics. Grate the tomatoes. Cut the tips of the green beans, and remove their strings. Cut the green beans in two or three equal parts. Wash in plenty of water, and drain them. Put olive oil in a cooking pot, and saute the onions and garlics in the hot oil until they turn golden brown. Add the green beans, and keep sauteing. Add sugar, salt, and tomatoes. After adding hot water, cover it, and cook for 30-35 minutes.

 

Chopped Eggplant with Olive Oil

Chopped Eggplant

Ingredients:

  • Eggplant (3 pcs)
  • Tomatoes (4 pcs)
  • Onions (3 pcs)
  • Green peppers (4 pcs)
  • Garlic (5 cloves)
  • Olive oil (1,5 coffee cup)
  • Water (1 coffee cup)
  • Parsley (1/2 bunch)
  • Lemon juice (1/2 lemon)
  • Salt

 

Preparation:

Partly peel the eggplants. Cut the eggplants lengthwise in four, and then dice them. Keep them in salty water with lemon juice for 20 minutes. Peel the onions, slice them into half moons. Remove the seeds of the green peppers, and chop them. Peel the garlics. Peel the tomatoes, dice them, and grate the remaining tomatoes. Remove the eggplants from the water, drain them, and put them on a paper towel. Wash the parsley and finely chop them. Spread the onions on a broad and shallow saucepan. Add the green peppers, eggplants, garlics, and tomatoes, respectively. Add salt, water, and olive oil, and cook over a medium heat with its lid on. Shake the saucepan by holding from the handle during the cooking process. Cook for 20 minutes more after the water boils. Remove the saucepan from the cooker, and serve with parsley.

 

Grilled Eggplant

Grilled Eggplant

Ingredients:

  • Eggplants (2 pcs)
  • Tomatoes (2 pcs)
  • Green peppers (2 pcs)
  • Garlic (3 cloves)
  • Parsley (5-6 sprigs)
  • Olive oil (2 tbsp)

 

Preparation:

Grill the green peppers, tomatoes, and eggplants in the oven. Peel them, and make a notch on them. Crush the garlic, add it to the mixture, and mix. Put the mixture on a service plate, sprinkle finely chopped parsley over it, and add a little olive oil.

 

Simple Mushroom Salad

mushroom salad

Ingredients:

  • Walnut kernels (1 tea cup)
  • Paprika (1 pcs)
  • Flaked chili pepper (1 tbsp)
  • Lemon (1 pcs)
  • Mushrooms (500 g)
  • Rice (1 glass)
  • Purslane (1 bunch)
  • Spring onions (1 bunch)
  • Salt (1 tea spoon)
  • Olive oil (2 coffee cups)

 

Preparation:

Heat a broad and shallow frying pan over a medium heat. Pour olive oil. Add the chopped onions in the frying pan. Add the washed and coarsely chopped mushrooms in the frying pan. Brown the onions and mushrooms for 8-10 minutes. Allow it to cool. Add the rice in the boiling salty water, boil it for 8-10 minutes until it softens a little, and rinse it in cold water. Grill the paprika in the oven for 10 minutes. Remove the seeds and the skin. Cut them into thin strips. Mix the sauteed onions, mushrooms, and boiled rice in a salad bowl. Add coarsely crushed walnut kernels, lemon juice, flaked chili pepper, a coffee cup of olive oil, and purslane sprouts, and mix them.

 

Black-Eyed Pea Soup

Black-Eyed Pea Soup

Ingredients:

  • Black-eyed peas (1 glass)
  • Rice (1 coffee cup)
  • Tomato paste (1 tbsp)
  • Water (5 glasses)
  • Butter (1 tbsp)
  • Salt (to taste)

 

Preparation:

Boil the black-eyed peas, and drain them. Put them in the cooking pot, and add 5 glasses of water. Cook until they soften. Wash the rice, drain it, and add the black-eyed peas over it. Heat the butter in the frying pan, and add tomato paste. Sprinkle salt, and fry by smashing with a spoon. When the rice is cooked, add the tomato paste sauce, and boil for 2 minutes more. Serve warm.

 

Stuffed Chard

Stuffed Chard

Ingredients:

  • Fine bulgur (1 glass)
  • Powdered red pepper (1 coffee spoon)
  • Onions (2 pcs)
  • Chard (2 bunches)
  • Hot water (1 glass)
  • Strained yoghurt (6 tbsp)
  • Fresh mint (1/2 bunch)
  • Olive oil (1 tea cup)
  • Salt and black pepper (to taste)

 

Preparation:

 

Clean the bulgur, and add water until they bloat. Peel the onions, and dice them. Wash the mint, and finely chop it. Mix the strained yogurt, mint, onions, bulgur, salt, red pepper powder, and black pepper in a bowl. Boil the chards in hot water for a short time, and drain them. Remove the strings. Put the filling in the middle, and roll. Add 3 tbsp. of olive oil in the cooking pot, and put 2 layers of chards on the base. Place the stuffed chards, and add a little olive oil. Cook over a medium heat for 15 minutes with its lid on.

 

Artichoke with Broad Beans

Artichoke with Broad Beans

 

Ingredients:

  • Broad beans (250 g)
  • Dill (1 pinch)
  • Artichokes (4 pcs)
  • Sour salt (3/2 coffee spoon)
  • Lemon juice (1 pcs)
  • Spring onions (1 bunch)
  • Salt (3/2 coffee spoon)
  • Olive oil (1 tea cup and 1 coffee spoon)

 

Preparation:

Add lemon salt and water in a bowl. Put 4 artichokes in the water to avoid blackening. Wash and shell 250 g broad beans, and make a notch in the middle. Wash 1 bunch of spring onion, and finely chop them. Place the chopped onions on the base of the pressure cooker, and then place the artichokes over them. Sprinkle the broad beans over the artichokes. Add 1 csp. of salt, 3 spoons of lemon juice, and 1.5 csp. of granulated sugar. Add 1 tbsp. of spring onions, and 1 tea cup of olive oil over them. After it boils on a medium heat, cook it for 3-5 minutes. Sprinkle as much dills over it as you wish.

 

Stuffed Artichoke

stuffed artichoke

Ingredients:

  • Artichoke with leaves (3 pcs)
  • Olive oil (1 glass)
  • Rice (1 glass)
  • Spring onion (3 bunches)
  • Salt (2 tea spoons)
  • Granulated sugar (2 tbsp)
  • Dill (1 bunch)
     

Preparation:

Put the washed artichokes upside-down in a bowl filled with water, and keep them in water until the leaves open. Clean the leaves and remove any dirt on them. Finely chop the onions separately, add rice, salt, and sugar. Mix them with your hands, and add oil. Cut out the stems of the artichokes. Place the artichokes on a broad and shallow saucepan, keeping the leaves upside. Add water to cover all ingredients, and cook with its lid on. After boiled, turn down the heat, and keep cooking until the artichoke leaves soften. After cooked, allow it to cool, and serve with dill. 

 

Kidney Beans with Olive Oil

Kidney Beans with Olive Oil

Ingredients:

  • Kidney beans (1 kg)
  • Olive oil (1/2 tea cup)
  • Medium-size onion (1 pcs)
  • Garlic (2 cloves)
  • Large-size potato (1 pcs)
  • Medium-size carrots (2 pcs)
  • Medium-size tomatoes (2 pcs)
  • Hot water (2 glasses)
  • Tomato paste (1 tea spoon)
  • Granulated sugar (1 tea spoon)
  • Salt (1 coffee spoon)

 

Preparation:

Shell the kidney beans, wash them in plenty of water, and boil over a medium heat for 10 minutes by adding water to cover them. Grate the onion, and peel the garlics, and leave them as a whole. Peel the potatoes and carrots, and dice them. Grate the tomatoes. Heat the olive oil in a deep cooking pot, add the grated onions and garlics, and saute them for a while. Add the potatoes and carrots, and saute them for a short time. Add the tomato paste and grated tomatoes over them. Drain the boiled kidney beans, and add them to the cooking pot. Add granulated sugar, salt, and hot water, and cook over a low heat until they soften. After the kidney beans are cooked, rest them in the cooking pot with its lid on. Put them in a deep serving bowl, and serve with extra-virgin olive oil, lemon juice, and parsley. 

 

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