The original mezze culture: chickpeas, lentils, olive oil, lemon, parsley, mint, yogurt. Meat is a condiment. Most dishes naturally vegan/vegetarian.
Healthiest Traditional Dishes
| Dish | Cal | Protein | Why Healthy |
|---|---|---|---|
| Tabbouleh | 80 | 3g | Parsley (not bulgur!) is main ingredient. 500%+ DV vitamin K. Lemon + olive oil dressing. |
| Hummus | 180 | 8g | Chickpeas + tahini (calcium 975mg/100g) + lemon + garlic + olive oil. Complete protein with pita. |
| Mujadara | 250 | 12g | Lentils + rice + massive caramelized onions + olive oil. Complete protein. The ultimate comfort food. |
| Labneh | 70 | 6g | Strained yogurt — concentrated protein + probiotics. Eaten with olive oil + zaatar. |
📋 Core Principles
- Mezze: 6-12 small dishes = automatic variety + portion control
- Parsley and mint as vegetables
- Chickpeas and fava beans as staples
- Yogurt at most meals
- Sumac and zaatar for flavor without salt