One of the unspoken parts of receiving a gluten-free diagnosis is that about 70% of the food I was going to eat anyway is already gluten-free. Mediterranean cooking is a perfect example. Meditteranean diets, including Greek, Italian, Lebanese, Spanish, Moroccan, and Turkish, include fish, lamb, and eggs, as well as rice, lentils, beans, and chickpeas, along with plenty of olive oil and vegetables.
In fact, the only outlier for these cuisines is wheat which is found in pasta and bread. These 28 dishes are ones I would cook anyway and just happen to also be gluten-free.
Some general guidelines I have picked up when preparing food for people with celiac disease is that cross-contact is a reality, not a myth. Always check the labels of your soy sauce, modified food starch, and broth to be certain. Quinoa is superior to bulgur and rice when making tabbouleh.
For 800 years, long before we had the modern-day shortages of all-purpose flour, almond flour was the binder used in Mediterranean cakes. I have 28 gluten-free Mediterranean recipes that I rotate through. I’ve recorded the details of what makes each recipe worth your evening, how to know it’s really done (presentation, not just timing), and a substitute suggestion for any ingredient you can’t find that is gluten-free.
Contents
- 1) Greek Salad
- 2) Tzatziki Sauce
- 3) Stuffed Grape Leaves
- 4) Shakshuka
- 5) Mujaddara
- 6) Lablabi Chickpea Soup
- 7) Zaalouk
- 8) Caponata
- 9) Grilled Halloumi
- 10) Turkish Shepherd Salad
- 11) Spanish Tortilla
- 12) Classic Ratatouille
- 13) Niçoise-Style Salad
- 14) Garlic Shrimp
- 15) Lemon Oregano Chicken
- 16) Baked Cod
- 17) Minestrone Vegetable Soup
- 18) Fasolada Soup
- 19) Red Pepper Walnut Dip
- 20) Quinoa Tabbouleh
- 21) Chickpea Salad
- 22) Baked Falafel
- 23) Tahini Lemon Sauce
- 24) Roasted Cauliflower
- 25) Stuffed Peppers
- 26) Harissa Roasted Carrots
- 27) Fattoush-Style Salad
- 28) Olive Oil Cake
1) Greek Salad
Where Greek Salad earns its spot: Greek Salad is the oldest salad in history and the least Americanized, so there is no lettuce, no thousand island dressing, and nothing is chopped into confetti. It was also the first dish that made me realize that Mediterranean food is mostly gluten free.
Chop three large tomatoes into wedges, slice half a cucumber into thick half-moon pieces, and quarter a red onion into rings. Add a generous handful of kalamata olives and a thick slab of feta (4 ounces, block form, not crumbled).
Drizzle with quality olive oil, red wine vinegar, a good pinch of dried Greek oregano (especially the kind sold on the stem, if you can find it), salt, and pepper. This salad is best when the feta has soaked in the vinaigrette that collects at the bottom of the bowl.
If you can’t find a block, use crumbled feta, though you will lose some texture. To make the dressing less aggressive, use white wine vinegar instead for a brighter taste.
2) Tzatziki Sauce
What makes Tzatziki Sauce work: Tzatziki sauce is great to have in your fridge for last minute gluten free dinners. It can make unseasoned grilled chicken taste like a Greek feast, add flavor to roasted veggies, and turn boring rice into a flavorful bowl! Since both yogurt and cucumber are gluten free. Just remember to grate your cucumber and squeeze out the liquid, otherwise the sauce will be too watery.
Use the large holes on a box grater to grate half of an English cucumber. Take a clean kitchen towel, place the cucumber in it, and squeeze it over the sink (you should get about a quarter cup of water). Mix together 2 cups of full-fat Greek yogurt, 2 grated garlic cloves, 1 tablespoon of olive oil, 1 tablespoon of white wine vinegar or 1 tablespoon of lemon juice, 2 tablespoons of chopped dill, and add salt and pepper to taste.
For best results, leave it in the fridge for 30 minutes or longer. The sauce should be ready once it thickens enough to hold its shape on a spoon and once the flavors have melded together.
For a brighter version, you can substitute the dill for mint. If you use Skyr or labneh in place of Greek yogurt, you will get a thicker and more tangy sauce.
3) Stuffed Grape Leaves
Why Stuffed Grape Leaves belongs here: Dolmades are gluten-free if the filling is rice-based and the broth is gluten-free. They can be made ahead of time and stay fresh in the fridge for a few days. They are great for snacking, for lunches, or as an appetizer. Soak 50 jarred grape leaves in cold water for 10 minutes. Once done, drain and dry the leaves. Take some onions and sauté them in olive oil for 5 minutes. Mix that with 1 cup of short-grain rice, ¼ cup of pine nuts, some chopped parsley and mint, 1 tsp of cinnamon, lemon zest, and some salt and pepper. Take a tablespoon of this mixture and place it in the center of the leaf. Fold the leaf to the sides over the filling and roll it tightly like a burrito. Place some leaves in the bottom of a pot, lay the dolmades seam side down in tight rows, add 2 cups of water or broth mixed with the juice of 2 lemons, and place a plate on top to weigh it down. Cook covered on low for 45-50 minutes. They are done when the rice is tender and the leaves are soft.
Instead of lamb, ground beef can be used to make the dish more substantial. For a more cost-effective version, the dish can be made without using the pine nuts, and it will not affect the final product significantly.
4) Shakshuka
Typically, this is gluten free, one pan, 20 minutes to make, and there is a showy presentation. It doesn’t feel like a last minute meal, and is a breakfast for dinner that I love. In olive oil, sauté (heat with oil) diced onion and bell pepper for 8 minutes until softened. Add 4 minced garlic cloves, 1 tsp cumin, 1 tsp paprika, and a little cayenne. Stir for 30 seconds. Add 28 ounce can of crushed tomatoes, salt, and pepper, and simmer for 10 minutes until thick. Make 4-6 indentations in the sauce and crack an egg into each one. Cover and cook for 5-7 minutes. The egg whites should become firm and the yolks should stay runny. Finish with chopped parsley and feta.
Swap: For a meaty version, add a chopped chorizo or merguez sausage at the start (check label for GF). If you substitute jarred roasted red peppers for fresh ones, you will cut prep time by 8 minutes.
5) Mujaddara
What are its merits: Lentils and rice combined with richly caramelized onions. That’s the whole dish. Since the onions are the only basis for the depth, you cannot rush them.
Chop the two large onions into small, thin sections. While that is being done, take a sizable frying pan, and pour four tablespoons of any olive oil. Once that is done, add in the onions, and cook for another 25 to 30 minutes, all while stirring. Once done, the onions should shrink to a fraction of smaller size, and be a deep shade of mahogany (they should not be golden, as that is considered child’s play). Set aside about 1/3 of the portion of the onion as the garnish. For the remaining onions, add in 1 cup of previously cleaned green lentils, 1 cup of basmati rice, 4 cups of water or stock, 1 teaspoon of cumin, with some salt and pepper. Simmer the mixture for another 25-30 minutes, until the lentils and rice become tender, and all the water is absorbed.
Brown rice is an acceptable substitute, but you need to add an extra 15 minutes to the cooking time. For the complete restaurant style, finish with a dollop of yogurt on top and a pinch of sumac.
6) Lablabi Chickpea Soup
The pitch for Lablabi Chickpea Soup: Warming, with bold seasoning and a base of chickpeas, garlic, and cumin. Naturally Gluten-free. The secret is in the broth. Be generous with the cumin and garlic. Finish with a squeeze of lemon, and add a poached egg if you want it to be dinner.
In a pan, heat some olive oil and cook the chopped onion for 5 minutes. In a bowl, mix it up 6 chopped garlic cloves, 2 tablespoons of cumin, 1 tablespoon of harissa or chili paste, and season with some salt and some pepper. Stir for 30 seconds. Next, add 3 drained cans of chickpeas, and 6 cups of water or vegetable stock. For extra body, a piece of stale gluten-free bread or a handful of crackers can be added (this step is optional). Leave to simmer for 25 minutes. The broth will have thickened and is done once the chickpeas begin to break down. To finish, top each bowl with lemon juice, olive oil, chopped parsley, and a poached egg.
Swap: If you can’t find harissa, you can substitute with a teaspoon of smoked paprika. For a cleaner soup, omit the bread and let it simmer for an additional 5 minutes.
7) Zaalouk
Why Zaalouk pulls its weight: It is comprised of silky eggplant with garlic, cumin, and paprika, which is cooked down to a dip/stew consistency. It is gluten free, will hold in the fridge for a week, and takes a weeknight grilled chicken meal to the next level.
Place 2 whole eggplants on a baking sheet and roast at 425°F for 35 to 40 minutes until completely deflated and the skin has blisters all over it. Let it cool, then scoop the eggplant’s insides out from the skin. In a pan, heat olive oil and add 4 minced garlic cloves and cook for 30 seconds. Add the eggplant flesh you scooped, a 14-ounce can of diced tomatoes, 1 teaspoon of cumin, and 1 teaspoon of paprika, and salt and pepper to your liking. Let it simmer, uncovered, for 15 to 20 minutes. It should be done when most of the liquid has evaporated and the mixture is really thick, like a chunky dip. Finish it up with chopped cilantro and a squeeze of lemon.
To make it smokier, you can first char the eggplant directly on the gas burner for about eight minutes, turning several times, then finish it in the oven for 15 minutes. If you want a more authentic North African flavor, add a teaspoon of preserved lemon paste.
Nathaniel’s Pantry Notes: What Mediterranean Cooking Already Got Right About Gluten-Free
Several years ago, I recall a friend getting diagnosed with celiac disease, and she called me in a panic worrying about what she would be able to eat. I told her, “Grab a Mediterranean cookbook from the shelf and you’ll be good to go.” About 70% of the recipes in Mediterranean European and North African country cookbooks (Greece, Lebanon, Spain, Morocco, and Southern Italy) are gluten-free. Before wheat became the primary grain in grocery store, several cuisines were built around rice, lentils, beans, chickpeas, olive oil, vegetables, fish, and lamb.
For Mediterranean cooking, gluten-free is not a restriction that needs to be adapted to. This is a restriction that Mediterranean cooking nearly fully accommodates. The only exceptions are the pita and the pasta. Once you stop looking for substitutions and start considering what you can have, you will find that the available menu options multiply.
• Bean and lentil stews. Fasolada, lablabi, mujaddara, lentil soup. The center-of-the-plate proteins of half the region. Naturally GF and cheap.
• Grilled or roasted meats. Lemon-oregano chicken, souvlaki, kebabs, slow-roasted lamb. Just protein plus a marinade. Nothing to substitute.
• Fish dishes. Baked cod with tomatoes, garlic shrimp, grilled whole fish with lemon. Most Mediterranean seafood is naturally GF.
• Vegetable-forward sides and mains. Ratatouille, caponata, zaalouk, stuffed peppers, roasted cauliflower. Vegetables doing the heavy lifting.
• Egg dishes. Shakshuka, Spanish tortilla, frittata. Eggs plus what’s in the fridge. Naturally GF, naturally cheap, naturally Mediterranean.
Purposefully omitted from this list are pasta, pita, couscous, bulgur, and any items with phyllo pastry such as spanakopita and baklava. Most of these have gluten-free substitutes that are satisfactory (quinoa in place of bulgur, gluten-free pasta in place of regular pasta, and rice paper for phyllo in a pinch). However, the most favorable option is to focus on the dishes that do not require any substitutes. There are hundreds of such dishes. You have choices available.
8) Caponata
Why Pick This: Ready to eat, vegan, and gluten-free Sicilian sweet and sour eggplant relish. This relish is delicious the day it is made, but even better after a night in the fridge and can be enjoyed as a topping on grilled fish, paired with cheese, or straight out of the jar with a fork (no judgement here).
Cube the 2 eggplants and add salt. Let sit to draw moisture for 15 minutes and then pat dry. Briefly fry in olive oil over high heat for 8 minutes. The eggplant should be golden and soft. Set aside. Cook the chopped onions and celery for 5 minutes. Add the 14 oz can of diced tomatoes, 3 tbsp of capers, 1/2 cup of chopped green olives, 2 tbsp of red wine vinegar, 2 tbsp of sugar, a handful of pine nuts if you have any, and salt and pepper to taste. Simmer for 10-12 minutes. Add the eggplant and cook for another 5 minutes. The dish is done when the sauce has thickened and the vegetables have fused with the sauce so that it clings to everything.
Suggestion: Include a few golden raisins. Red bell pepper can be used instead of celery.
9) Grilled Halloumi
What Grilled Halloumi gets you: Halloumi has the incredible ability to turn a lovely golden brown without becoming melted goo. Slice an 8-oz block of halloumi into half-inch slabs. Heat a cast iron skillet over medium-high for three minutes. Add the halloumi (no oil is required as the cheese is oily) and sear for 2-3 minutes on each side. It will be done when the bottoms are deep golden brown with some crisp brown spots and when the inside is hot all the way through. Serve with salad, honey, and watermelon and fresh mint.
To achieve a sweet and hot flavor combination, finish with an end drizzle of hot honey. For a crispier crust, brush the crust with olive oil before baking.
10) Turkish Shepherd Salad
) Turkish Shepherd Salad, the succinct version: Çoban salatası is fresh and crunchy with a perfect pairing of kebabs or grilled fish. This Greek salad would be what it would be trying to impress you. Chop finely 3 ripe tomatoes, 1 cucumber, 1 green bell pepper, 1/4 of a red onion, and a large amount of flat-leaf parsley. Mix it all in a bowl. For the dressing, mix 3 tablespoons of olive oil, 1 lemon juiced, 1 teaspoon sumac, salt, and pepper. Let it settle for 10 minutes to combine flavors. You can tell the salad is done when the tomatoes are juciest and the dressing is pooled at the bottom of the bowl.
For a shepherd’s style Greek option, include crumbled feta cheese. Pomegranate molasses will add true depth to your dressing.
11) Spanish Tortilla
Why Spanish Tortilla makes the cut: With six eggs and a couple of potatoes, the Spanish Tortilla is a massive dinner that costs around 3 bucks. Plus, it’s gluten free! For day 2, I would even fight someone for a cold tortilla, it’s that good.
Slice four medium potatoes and 1 onion thinly. In a non-stick skillet, pour in half a cup of olive oil, and heat it on medium-low. Add the potatoes and onion, cover the skillet, and cook for 15-18 minutes, stirring occasionally. The potatoes should be tender all the way through but should not be browned. Save some of the oil for next time. Beat 6 eggs in a bowl and add the potato and onion mixture to the bowl, then add some salt and pepper. Wipe the pan, put a tablespoon of the oil back in, and add the egg and potato mixture. Cook over low heat for 6 to 8 minutes until the bottom is set. Then, flip it onto a plate, slide it back into the pan, and cook for an additional 4 minutes. The tortilla is finished when the center is set but still moist (it will firm up as it cools).
Swap: For a heartier meal, you can add a handful of chopped chorizo (check the label to ensure it is GF) to the potatoes. If the flipping is making you nervous, you don’t have to flip it, and you can just finish it under the broiler for 3 minutes.
12) Classic Ratatouille
What to look forward to: vegetables cooked in summer heat and sunshine. Naturally GF. Day two is better than day one which is exactly what you want from a make ahead dinner.
Cube 1 eggplant, 2 zucchini, and 2 bell peppers into 1-inch pieces. Same goes for 1 onion. Cook the eggplant in olive oil for 8 minutes until it browns and becomes tender. Set aside. Sauté the zucchini and pepper for 6 minutes each and set aside. The chopped onions and four cloves of garlic, plus more oil should be placed in the pan and cooked for 5 minutes. Add 1 can of crushed tomatoes (28 oz.), 1 tsp. of dried herbs de province, and some salt and pepper. Simmer for 10 minutes then add all the veggies. Let the stew simmer for another 10 minutes. The blend should be thicker and the veggies should be combined into a puree.
If desired, you can forgo the step of individually searing the vegetables. Instead, you can make this step quicker and easier by roasting all of the vegetables together at 425°F for 35 minutes (this will have slightly less depth). Also, chop some basil and add that in as well.
13) Niçoise-Style Salad
Niçoise-Style Salad: This dish is a full meal disguised as a salad. It’s naturally gluten-free (just don’t add the croutons!). With salt-cured anchovies, capers, olives, and high-quality tuna, this salad transports you to the South of France and away from your sad desk lunch.
First, boil baby potatoes (1 lb) for about 12-14 mins. After this time, check to see if potatoes are tender, then drain them and slice each potato in half. After you start boiling the potatoes, steam green beans (1 lb) for 4-5 mins. You want these to be bright green and a little tender. Also, boil 4 eggs (these will take a little longer than potatoes, so start boiling now if you haven’t already). Once you take out the eggs to cool, then your potatoes should be ready. Once cooled, cut into quarters. When all the potatoes, green beans and eggs are cooled, you can start assembling the platter. Place some butter lettuce down as a base. After this, add the potatoes and green beans, sliced cherry tomatoes, a jar of tuna (make sure the jar is drained), the eggs, some kalamata olives, add capers and anchovies to the jar as well, and then dress everything with a mix of olive oil, garlic, red wine vinegar, and dijon mustard.
Swap: Anchovies are optional and traditional. You can skip them. An excellent alternative variation is to use canned salmon instead of tuna.
14) Garlic Shrimp
Where Garlic Shrimp earns its spot: Spanish gambas al ajillo, naturally GF, ready in 5 minutes! The garlic-styled shrimp and olive oil dish is served with bread to absorb the sauce. As for gluten, the bread can be omitted as the shrimp take center stage.
In a large skillet, warm half a cup of olive oil over medium heat along with 6 cloves of garlic sliced thinly and a pinch of red pepper flakes. Let the garlic infuse for 3–4 minutes until it turns a light golden brown. (Take care to avoid browning the garlic, as it will become bitter.) Additionally, include 1 pound of unpeeled raw shrimp and 1 teaspoon of paprika. Cook for a total of 2-3 minutes and flip the food once. They complete the process by curling into a loose C-shape causing them to become an opaque pink color. Finish off with some finely chopped parsley and a drizzle of sherry vinegar or lemon juice.
Swap: Replacing the sweetness with a teaspoon of smoked paprika creates more complexity. For a heartier dinner, it can be accompanied with GF rice or polenta.
Nathaniel’s Pantry Notes: Where Gluten Actually Hides (And Where It Doesn’t)
As I approached the six-month mark preparing meals for my friend with celiac disease, I thought I had created a flawless gluten-free Asian-inspired dinner. She ended up getting sick after my dinner, and it turned out, the sauce I’d used was the reason for her illness. Standard soy sauce contains fermented wheat, and as a gluten-free Asian food meal maker, I never considered this. Most people don’t think about it. You have to get sick to discover that food manufacturers have added gluten to ingredients that have nothing to do with bread.
Once you discover where it hides, you can avoid it. The list is, in fact, shorter than anticipated with substitutions almost always being one-for-one. Most of the cooking remains the same. You only need to understand five types of products to read the label.
• Soy sauce. Standard soy sauce contains wheat. Tamari is the gluten-free version and tastes almost identical. Coconut aminos is sweeter and works for stir-fries.
• Modified food starch. If the label doesn’t specify a source, assume it’s wheat. Common in sauces, dressings, deli meats, and frozen entrees. Cornstarch and tapioca starch are safe alternatives.
• Broths and stocks. Many contain modified starch, autolyzed yeast extract, or hydrolyzed wheat protein for body. Read the label, or make your own (cheaper anyway).
• Oats. Technically GF but most are processed in facilities that also handle wheat. Buy certified GF oats or skip entirely.
• Cross-contamination at home. The cutting board you used for bread yesterday. The toaster. The wooden spoon used to stir pasta. If celiac is in the household, a separate set of GF-only tools is the move.
What’s not on the list, on purpose: vinegar (the distillation process removes gluten, even malt vinegar from the US, so double check the imports), olives, olive oil, vinegar cured meats, cheeses that are aged naturally, butter, eggs, and 99% of fresh produce. The food industry has yet to discover a method to covertly add gluten to a tomato. Since many of the dishes are made from whole foods, cooking in the Mediterranean style is made extremely safe. The greatest risk of contamination is in sauces, condiments, and other bottled products. Read those labels. Trust the rest.
15) Lemon Oregano Chicken
What makes Lemon Oregano Chicken work: The kind of roast chicken that perfumes the whole kitchen. Thighs with bones are inexpensive, forgiving, and naturally gluten-free. The marinade handles everything.
Combine olive oil, juice and zest of 2 lemons, 4 minced garlic cloves, 2 tablespoons of dried Greek oregano, and salt and pepper to taste. Using this mixture, marinade 8 bone-in skin-on chicken thighs for at least 30 minutes (the longer the better; up to overnight). After marinating, place to a sheet pan and drizzle the rest of the marinade on top. Bake for 35-40 minutes at 425°F. They are done when the skin is a deep brown and a meat thermometer reads 175°F in the thickest part of the thigh. Serve with rice or roasted potatoes and a Greek salad.
Boneless thighs require a cooking time of 22-25 minutes. If you’re looking for a more attractive visual presentation, you might want to use a whole spatchcocked chicken that will take 45-50 minutes to cook.
16) Baked Cod
Why Baked Cod belongs here: Fish dinner with Mediterranean flavors that won’t take too much effort. The mild cod allows for some flexibility when it is served with a side dish that is not gluten free. The olives and cherry tomatoes create a natural sauce.
Set the oven temperature to 400 degrees. In a mixing bowl, combine a pint of cherry tomatoes, 1 cup of sliced garlic and kalamata olives, and 1/4 cup of capers tossed with olive oil, salt, and oregano. Transfer the mixture to a baking pan and roast for 12 minutes. Afterward, add 4 cod fillets to the pan, drizzle some more olive oil and a squeeze of lemon, and return to the oven for another 12-15 minutes. The fish is done when the thickest portion turns opaque (no longer see-through) and breaks apart easily with a fork.
You may substitute halibut, haddock, or any other firm white fish (similar cooking time). To achieve a brighter, more pan-sauce-like result, add a glass of white wine to the tomatoes.
17) Minestrone Vegetable Soup
Even without the pasta, minestrone is still a comforting dish. Add extra beans or diced potatoes for body, and finish with a drizzle of olive oil for richness. Use gluten-free broth, and season minimally with only basil and rosemary. The flavors meld together and taste even better the next day.
18) Fasolada Soup
The Fasolada Soup Pitch: Greece’s unofficial national soup, and of course GF, is made with 1 bag of dried white beans, and feeds a family for less than $4 with leftovers.
If you need to soak your beans overnight, put 1 pound of dried navy or great northern beans. Alternatively, you can do a 1-hour quick soak by covering the beans with boiling water and letting them sit for an hour before draining. Prepare the veggies by cooking the chopped onion, carrot and celery in olive oil for 8 minutes. Add 4 cloves of garlic and stir them together for 30 seconds. Then, mix in the rest of the ingredients which include the drained beans, a 14 ounce can of crushed tomatoes, 8 cups of water or stock, 2 bay leaves and season it with salt and pepper. Allow it to simmer covered for 60 to 90 minutes. The soup is done when the beans soften enough to begin breaking down and thickening the broth. Add some lemon juice and olive oil and finish with minced parsley.
For a speedier alternative, use 2 cans of cannellini beans (reduce cook time to 30 minutes). To add extra umami, drop in a Parmesan rind while it cooks.
19) Red Pepper Walnut Dip
Why Red Pepper Walnut Dip earns its keep: Unlike most Muhammara, which uses breadcrumbs to thicken it, using ground walnuts achieves the same end with a naturally GF option. This spread’s smoky flavor with mild sweetness and a hint of tang pairs well with cucumber slices, gluten free crackers, or grilled chicken.
In the food processor, mix the following ingredients: 2 drained jarred roasted red peppers, 1 cup walnuts (which should be lightly toasted in a dry pan for 5 minutes), 2 cloves of garlic, 1 tablespoon of pomegranate molasses, 1 tablespoon of olive oil, 1 teaspoon of Aleppo pepper (or paprika plus a pinch of cayenne), and 1 teaspoon of cumin, and salt and pepper to taste. Pulse until you achieve a coarse paste with some walnut texture remaining. The mixture is done when it clumps up on the spoon, and you can still see pieces of walnut and red pepper.
For a touch of umami and deeper color, you can add a tablespoon of GF tomato paste. If there is a nut allergy at home, please use almonds instead of walnuts.
20) Quinoa Tabbouleh
What Quinoa Tabbouleh gets you: Traditional tabbouleh incorporates bulgur wheat which isn’t gluten free. Quinoa is also a complete protein. It can substitute for bulgur wheat since it also absorbs the dressing. It’s perfect for meal prep since the salad gets better over time.
Start with 2 cups of water in a pot and bring it to a boil. Pour one cup of quinoa into the pot, turn the heat down to a simmer, and cover it. Cook the quinoa for about 15 minutes or until it’s soft. Let any water drain, then set the quinoa aside to cool. While you wait, chop up a large handful of parsley, half a handful of mint, 4 tomatoes into small cubes, half a cucumber, and 3 spring onions. Toss the veggies with the quinoa and add 1/2 cup of olive oil, the juice of 2 lemons, and salt and pepper to taste. Let it sit in the fridge for at least 30 minutes, or longer if possible. Your tabbouleh is ready when the herbs have softened in the dressing and the quinoa has absorbed the lemon juice.
Extra color with some crunch can be added with pomegranate seeds, and for a more classic ratio, decrease the amount of quinoa used and increase the amount of herbs (real tabbouleh has mostly parsley).
Nathaniel’s Pantry Notes: The Five GF Grains That Replace Bulgur, Couscous, and Pasta
Initially, friends who go gluten-free tend to eat a lot of rice. Rice with chicken, rice with stew, and sides of rice. After a few weeks, they feel like they’ve been put on a diet consisting of a single grain. I have seen this happen on three different occasions. One of the options available is realizing that there’s a variety of gluten-free grains available other than rice in the grocery store.
Considering that bulgur, farro, couscous, polenta, and rice are eaten in roughly the same amounts in the Mediterranean region, cooking in that area is quite suited to this. Wheat products (bulgur, couscous, farro) will be excluded. The others comprise quinoa and millet. Your dinner will be even more interesting with a grain component rather than less.
• Quinoa. Cooks in 15 minutes. Substitutes for bulgur in tabbouleh, couscous in grain bowls, and rice in pilafs. Slightly higher protein, slightly nuttier. Rinse it first to remove the bitter saponin coating.
• Polenta. 5-10 minutes for instant or 30-40 minutes for traditional. Replaces pasta as a base for any saucy Italian dish (Bolognese, mushroom ragù, braised short ribs). Better with butter and parmesan than you remember.
• Millet. Cooks in 20 minutes. Fluffier than rice, slightly sweet, plays well in pilafs and grain bowls. Toasting it dry in the pan for 2 minutes before adding water unlocks the flavor.
• Buckwheat (kasha). 15 minutes. Earthier than rice, almost meaty. Hearty enough to be a main with roasted vegetables. Especially good with mushrooms and dill.
• Rice. Yes, still in the rotation. Basmati for fragrant pilafs, short-grain for stuffed grape leaves, arborio for risotto. The point is using it as one of five, not the only.
The following grains have been intentionally excluded: barley (contains gluten even if it seems to be a safe grain) as well as spelt and farro (both wheat, although farro is often marketed as ancient and healthy). Review the label for other grains. Also, oats are a gray area. Oats are gluten-free, but often have cross-contact due to shared processing facilities. If you decide to include oats, be sure to select **certified** gluten-free oats. The five listed grains are all conclusively gluten-free and comprise the majority of what you would want a grain to do.
21) Chickpea Salad
Why Chickpea Salad makes the cut: A plant-based lunch that provides a little bit of everything. Hits the briny and savory notes with the addition of olives and mustard. Naturally Gluten Free. We mash up a third of the chickpeas to make the salad stick together.
Start by draining and rinsing 2 cans of chickpeas. Use a fork to mash roughly a third of them (the rest will be whole), then add them to the bowl. Next, add diced cucumber, halved cherry tomatoes, and some sliced red onion (rinse under cold water for 30 seconds so the flavor is less harsh) then add crumbled feta and chopped parsley and mix them with the juice of 1 lemon and about 1/4 cup of olive oil. Add salt and pepper to season. The salad is ready when the mashed chickpeas help the dressing stick to the other ingredients and provide a creamy texture and consistency.
For a more hearty option, you can add a drained can of tuna or 2 tablespoons of tahini. If you would like a more briny and less sweet salad, you can swap out the cherry tomatoes for kalamata olives.
22) Baked Falafel
Why Baked Falafel is Better: Classic falafel recipes use flour as a binding agent. This baked alternative removes it and uses chickpeas, herbs, and gluten-free chickpea flour as the binder. There is also less mess than frying.
Using a food processor, blend the following ingredients: 2 cans of chickpeas (drained), 1/2 cup of parsley, 1/2 cup of cilantro, 1 onion, 4 garlic cloves, 2 teaspoons of cumin, 1 teaspoon of coriander, 1 teaspoon of baking powder, and 2 tablespoons of chickpea flour. Add salt and pepper to taste. The consistency should be a rough paste that clumps when pinched. Divide the mixture into 12 equal portions and form patties of about 1/4 cup each. Place them on a sheet pan with parchment paper and brush with olive oil. Cook for 22-25 minutes at 400° F, flipping them halfway through. When finished, the outside of the patties should be browned and the insides should be soft.
Swap: To substitute chickpea flour, use GF oat flour or rice flour. For crispier exteriors, pan-fry them in olive oil for 3-4 minutes on each side.
23) Tahini Lemon Sauce
Selecting this option provides you a fast and easy method to elevate basic ingredients to a gourmet meal. Gluten-free by nature. When paired with grilled chicken, rice, and roasted vegetables, it transforms an average dinner into something extraordinary.
Combine a half cup of tahini, the juice of two lemons, two minced garlic cloves, half a teaspoon of cumin, and a pinch of salt and pepper. It will look broken at the beginning. Gradually whisk in 4-6 tablespoons of cold water, adding one at a time. It will become smooth and light in color. The sauce will is finished when it has the consistency of thin yogurt and can coat the back of a spoon.
Substitution: For a sweeter and tarter flavor, you can add a tablespoon of pomegranate molasses. If you want a variation of green tahini, you can add a handful of chopped herbs (such as parsley, dill, or cilantro).
24) Roasted Cauliflower
Where Roasted Cauliflower earns its spot: When cauliflower is roasted at high heat, its flavor becomes even more pronounced. The nutty, buttery, and slightly popcorn-like flavor of cauliflower is especially delicious while naturally gluten free. Roasted cauliflower is the perfect complement to Mediterranean cuisine.
Cut a whole cauliflower into smaller pieces and mix with 3 tablespoons olive oil, 1 teaspoon cumin, 1 teaspoon paprika, salt, and pepper to taste, and then mix them until everything is evenly coated. Spread them out on a sheet pan in a single layer (if the pan is full don’t be afraid to use another one). They should roast for 25-30 minutes at 425°F but make sure to turn them 1 time about halfway. Once the cooking time is done the edges should be pretty burnt and the insides should be tender enough to easily pierce with a fork. Top them off with a squeeze of lemon, a drizzle of tahini sauce, and enjoy!
Swap: Substitute the broccoli for romanesco and use the same time and temperature for cooking. For extra protein and no additional effort, add a drained can of chickpeas to the same pan.
25) Stuffed Peppers
What makes this swap worthwhile? Instead of phyllo, they fill the bell peppers with a spinach and feta filling, which allows you to experience the flavor of traditional Greek spanakopita. It’s naturally gluten-free and is an all-in-one dinner.
Get 4 to 6 bell pepper and chop the tops off, removing the seeds. Sauté onion in olive oil for five minutes. Add a 10-ounce package of thawed frozen spinach (make sure to squeeze the water out), four cloves of minced garlic, salt, and pepper. Cook for three minutes. Off the heat, mix with one cup of crumbled feta cheese, half a cup of cooked rice or quinoa, one egg, two tablespoons of chopped dill, and some lemon zest. Gently arrange the stuffed peppers in an upright position in a baking dish. Kog i 35-40 minutter ved 375 grader. The peppers are done when the filling is lightly golden brown on top and the peppers are soft; a knife should slide in them easily.
Swap: To add more substance to the filling, add a quarter pound of cooked ground lamb. For extra protein, use quinoa instead of rice.
Nathaniel’s Pantry Notes: Almond Flour Is the GF Workhorse
Around ten years ago, I baked my very first tarta de Santiago (Spanish almond cake) and only discovered halfway into the process that the recipe does not use any flour. It is made using just almonds, eggs, sugar, and zest. For hundreds of years, this exact cake has been made by Italians (torta caprese, torta di mandorle). The same is true for the Portuguese, Moroccans, and Sicilians, etc. The almond-flour cake is not an adaptation to being gluten-free. It is the original recipe.
As noted in Mediterranean cuisine, almond flour can be used in four ways: as an ingredient for binding cakes; as a coating for breaded cutlets; as a thickener for sauces; and as a texturizer in nut-based dips like muhammara. Though it costs more than wheat flour, you actually use less of it and it does jobs that wheat flour cannot do. It definitely earns a permanent place on your shelf.
• Cakes. Replaces most of the flour in olive oil cake, almond cake, torta caprese. Tender crumb, naturally moist, doesn’t require a flour blend.
• Breading for cutlets. Sub for breadcrumbs on chicken cutlets, fish, eggplant rounds. Browns beautifully and gives a more interesting crust than panko.
• Thickening sauces. A tablespoon stirred into a simmering tomato or yogurt sauce adds body without making it pasty. Way better than cornstarch for Mediterranean flavors.
• Dip texture. Ground walnuts or almond flour in muhammara, romesco, or any nut-based dip is the structural ingredient. Not optional, not a substitute.
• Storage matters. Almond flour goes rancid faster than wheat flour. Store it in the fridge or freezer in a sealed bag. The smell will tell you if it’s gone (sharp, paint-like). Toss if so.
What is NOT included is, on purpose, pizza crust, bread, or any other item that uses gluten’s stretchy properties. While almond flour works wonderfully for soft and dense baked items like cakes, cookies, and muffins, and for breading, it is not suitable for recipes where you want something to stretch and rise. For those, you have the option of a GF flour blend (or just skip the recipe). Fortunately, Mediterranean food does not depend too much on stretchy breads. The flatbreads are made mainly from chickpea flour or cornmeal.
26) Harissa Roasted Carrots
Reason for selection: Sweet carrots have some smoky heat. GF. The Harissa sauce makes the carrots sweet and sticky, so they become a crowd favorite.
Begin with 2 pounds of carrots, peel and wash, and cut them in half lengthwise. If the carrots are thick, cut them into quarters. Add 3 tablespoons of olive oil, 2 tablespoons of harissa paste, 1 teaspoon of cumin, and 1 tablespoon of honey. Finish with salt and pepper to taste. Mix then spread evenly on a sheet pan. Roast for 22-25 minutes and toss halfway through to ensure even cooking. The harissa will darken and become sticky on the edges, and the carrots will become tender when done. Lastly, add chopped cilantro and a squeeze of lime before serving. Enjoy!
Swap: If you don’t have harissa, try 1 tsp smoked paprika and a little cayenne. You can also replace the carrots with sweet potatoes (add 10 minutes).
27) Fattoush-Style Salad
What makes Fattoush-Style Salad work: Traditional fattoush uses fried pita chips. However, chickpeas offer a gluten-free, crunchier, and more protein-packed alternative.
Open a chickpea can, then drain, rinse, and dry chickpeas. Mix chickpeas with a drizzle of olive oil, a pinch of salt, and a teaspoon of sumac, and place them in the oven until crispy, which should take about 25 minutes at 425°F. In the meantime, chop some romaine, cucumber, tomato, radish, scallion, parsley, and mint for the salad. For the dressing, mix some olive oil and lemon juice with about a tablespoon of sumac, a teaspoon of dried mint, and salt and pepper to taste. Once everything is ready, toss in the oven-baked chickpeas. Enjoy the salad while the chickpeas are crunchy and the sumac gives every bite a refreshing taste.
Swap: For a fuller version, add crumbled feta. A spoon of pomegranate molasses in the dressing makes it better.
28) Olive Oil Cake
Why Olive Oil Cake belongs here: This cake is made with almond flour which is naturally gluten-free and provides a tender crumb. It solves the problem of what to serve for dessert at a Mediterranean dinner without being obvious or feeling like a substitution.
Whisk together 1.5 cups almond flour, 1/2 cup rice flour (or another gluten-free flour), 1 teaspoon baking powder, and 1/2 teaspoon salt. In a separate bowl, combine 3 eggs, 1 cup of sugar, 3/4 cup of quality olive oil, the zest from 2 oranges, the juice of 1 orange, and 1 teaspoon of vanilla, and whisk together. Fold the wet into the dry. Pour the mixture into a greased 9-inch round pan. Cook for 35 to 40 minutes at 350 degrees. A cake is done baking when its top has a dark golden brown color and a toothpick comes out clean with a few moist crumbs (no wet batter) from the center.
For a variation, consider substituting lemon zest and juice for the orange. Also, prior to baking, the addition of a few pine nuts or some rosemary would provide a savory complexity.
Of this selection, I prepare the Greek salad, the Shakshuka, and the olive oil cake. I have an attachment to the Greek salad, as it is an archetype of what a salad is thought to be. The large chunks of cucumber and tomato are paired with a hefty portion of feta cheese, and surprisingly, there is no lettuce to be found. Shakshuka is an easy 20-minute one-pan meal, and presentation-wise it looks stunning. The olive oil cake is also a lovely way to round off a Mediterranean meal, especially because you won’t have to go searching for gluten-free flour blends as it is naturally gluten-free. If you’ve recently gone gluten-free and are looking for meals that don’t seem like replacements, start with one of these. Much of the cuisine you will be preparing has been gluten-free for centuries, so the aim is not to adapt it, rather to emphasize the existing structure.
