Contents
- Hummus
- Baba ghanoush
- Nuts
- Aubergine and courgette crisps
- Classic bruschetta
- Olives
- Vegan tzatziki
- Traditional tabbouleh
- Hey Fresto! Mediterranean range
Dripping in fruity olive oil and delivering a glorious range of fruits, vegetables and legumes, the Mediterranean diet is a heart-bolstering stew of monounsaturated fats, omega 3 and antioxidants.
The benefits this cuisine provides for the consumer’s health drives its popularity; one analysis of 26,000 women found that those who followed a Mediterranean eating plan had a 25 percent lower risk of developing cardiovascular disease over a period of 12 years.
Equally, this style of eating is loved for its exquisite natural flavours, the taste of aromatic herbs, citrus fruits, roasted vegetables and fresh seafood.
Notorious for its scrumptious simplicity, this cuisine is founded on plant-based eating and therefore makes it incredibly easy for those who follow a vegan or vegetarian diet to consume.
As the summer months heat up and a lighter menu becomes more desirable, the following vegan Mediterranean snack ideas are perfect for nibbling on, either in your office chair or on a sun lounger.
Hummus
Born from the delicious marriage of chickpeas, tahini and whatever citrus, vegetable or herbal flavours are desired, freshly made hummus is undoubtedly the image of summer.
However, the roots of this modern-day favourite are not so clear with multiple theories detailing its origin, from an Egyptian cookbook recipe to a mention in Mikra (the Hebrew Bible) 3,500 years ago.
What we do know for certain though is that hummus is a fabulous source of fibre, great for your gut and packed with protein from its chickpea base.
Serve with pita, flatbread or vegetable batons for the best dipping experience.
Baba ghanoush
Classic baba ghanoush, or baba ghanouj as it is also spelled, is made from roasted aubergine, the pulpy insides of which are blended with tahini, lemon juice, garlic and salt.
Baba ghanoush originated from the food of Levant, a historical term which refers to a large area in the Eastern Mediterranean which includes the likes of Cyprus, Israel and Lebanon.
Rich, creamy and downright delightful, baba ghanoush is an incredible addition to a summer salad.
Nuts
Pistachios and pine nuts, walnuts or almonds, the varieties of Mediterranean nuts pack taste and nutritional power.
An abundant source of healthy minerals, unsaturated fatty acids, fibre and protein, nuts provide a fount of goodness.
For instance, did you know that nut consumption has been linked with a lower incidence of coronary heart disease and reduced diabetes in women.
Roasted, toasted, chopped or eaten as they are, nuts are a brilliant healthy vegan snack to snaffle on the go.
Aubergine and courgette crisps
Salt, pepper, olive oil and oregano are all you need to turn aubergines and courgettes into deliciously crunchy crisps.
To prepare, slice your vegetables very thinly and coat in oil and seasoning in a bowl, transferring to a tray and baking until golden brown.
Salt is a crucial ingredient to avoiding undesirable sogginess in your crisps as well as enhancing the flavour of your aubergine and courgette.
Classic bruschetta
Bruschetta is considered to have started life as a hearty snack for farmers and labourers in the Estruscan and Ancient Roman periods.
An effective way to use up old ingredients, bruschetta can be tweaked to have any topping or type of bread you desire, making it ideal for a quick snack.
To make authentic bruschetta, you specifically need tomatoes, extra virgin olive oil, rustic Italian bread, garlic and fresh basil.
Top off with a little salt, and you have the taste of the Mediterranean in minutes.
Olives
Juicy, fruity and salty, olives have been a part of our diets since the early Bronze Age.
Far more than just a tasty pizza topping, olives possess a wealth of polyphenols, a plant compound which provides antioxidants.
Eaten in moderation, olives are a healthy vegan treat to snack on during summer.
Vegan tzatziki
Thanks to the production of dairy alternatives, vegan tzatziki is a delicious possibility.
From coconut yoghurt to soy yoghurt, there are a few creamy renditions of the real thing which work a treat in this dip.
Mix in some fresh dill or mint with cucumber, salt and a squeeze of zingy citrus juice and you have yourself a low fat pita bread accompaniment.
Traditional tabbouleh
Tabbouleh is a traditional Lebanese dish made from finely chopped parsley, onion, mint, tomato and bulgur wheat.
Originating in Syria and Lebanon, this Mediterranean staple is a clean, refreshing salad that is packed with fibre and protein.
Quick and easy to make, this vegan snack can be stored in tupperware for later or eaten straight away.
Hey Fresto! Mediterranean range
We love Mediterranean cuisine for its burst of savoury flavours and the satisfying sensation it leaves in your stomach.
Check out our full range of Mediterranean meals here, and our full range of vegan and vegetarian ready meals delivered.
You can also check out more of our vegan-focused blogs, such as our 10 low-calorie vegan breakfast ideas for Veganuary and vegan superfoods for kids.