Discover the authentic flavors of Crete through these easy-to-follow Greek vegetarian recipes
In this blog post, we’ll explore three mouthwatering vegetarian recipes inspired by the island’s bounty. Whether you’re a seasoned foodie or a curious traveler, get ready to embark on a culinary adventure that celebrates the simplicity and richness of Greek ingredients.
Cretan gastronomy is an important chapter of the Greek cuisine. But most of all, Cretan cuisine is a humble cuisine. Not only is the island of Crete a key player in agricultural and livestock farming activities but it also has a rich culinary culture to show through the centuries.
Greek vegetarian recipes unveil the simplicity and richness of Greek cuisine.
Is Cretan cuisine vegetarian?
Cretan cuisine boasts a rich and diverse array of vegetarian delights. Here are some key aspects:
1. Abundance of Fresh Produce: Cretans have a deep connection to their land, and it reflects in their cuisine. Fresh vegetables, herbs, and fruits play a starring role. You’ll find juicy tomatoes, crisp cucumbers, fragrant oregano, and wild greens harvested from the hillsides.
2. Extra Virgin Olive Oil: Extra virgin olive oil is the backbone of Cretan cooking. It’s used generously in salads, stews, and drizzled over dishes. The quality of Cretan olive oil is exceptional, thanks to the island’s ancient olive groves.
3. Hearty Salads and Rusks: Dakos salad, a traditional Cretan salad, features barley rusks topped with freshly grated tomatoes, extra virgin olive oil and feta. It’s a refreshing and filling dish, perfect for light summery meals.
4. Stuffed Vegetables (Gemista): Gemista—stuffed bell peppers, tomatoes, aubergines, zucchini and potatoes—are a beloved Cretan specialty. The filling usually includes rice, herbs, tomato juice and extra virgin olive oil. Baked until tender, they’re a comforting delight.
5. Wild Greens and Herbs: Cretans forage for wild greens like dandelion, purslane, and chicory. These nutrient-packed greens find their way into pies, stews, and salads. Fresh herbs like oregano, rosemary, bay leaves, and thyme add depth to dishes.
6. Cheese Galore: Cretan cheese varieties like myzithra (soft and tangy) and graviera (hard and nutty) are staples. They appear in savory pies, pastries, and as accompaniments.
7. Sweet Endings: For dessert, try bougatsa—a flaky pastry filled with sweet cheese. Cretans also indulge in honey-drenched pastries like kalitsounia.
Greek vegetarian recipes rely on seasonality and simple ingredients.
Cretan cuisine relies on seasonality and fresh ingredients. It is all about a few local ingredients, simple cooking preparations and distinct flavors. Vegetables and wild greens form the basis of Cretan cooking. There are lots of Cretan foods for you to taste if you follow a vegetarian-based diet.
Cretan vegetarian cuisine celebrates simplicity, local ingredients, and the joy of sharing meals with loved ones. Bon appétit, or as they say in Crete, “Kali orexi!”
Greek vegetarian recipes make smart use of few ingredients.
Greek vegetarian recipes : 1. Aubergines cooked in tomato sauce and Cretan honey
Serves 2 portions, Cooking time: 1 1/2 hours
Ingredients:
1 large onion, cut into thin slices
2 cloves of garlic, finely chopped
5 tablespoons extra virgin olive oil, divided
2 large aubergines, cut into large pieces
1 glass red wine
1 tablespoon tomato paste
2 large tomatoes, cut into small cubes (or use a can of tomatoes which is approximately 500g)
1 tablespoon Cretan honey
Thyme and oregano, to taste
Salt and pepper, to taste
Cooking Steps:
Step 1
Preheat oven to 200°C fan (220°C/425°F).
Step 2
On medium heat in a large pot with a lid, cook the onion and garlic in 2 tablespoons of olive oil for about 10 minutes.
Step 3
Once they start to soften, add the aubergines and 2 more tablespoons of olive oil and stir well. Cook for 5 minutes.
Step 4
Add the wine and let the alcohol evaporate for about 1 minute.
Step 5
Add the tomato paste, stir well, and then add the tomatoes and the honey.
Step 6
Sprinkle with the thyme (lemon thyme would also be perfect) and the oregano. Season well with salt and pepper.
Step 7
Let cook on medium heat with the lid on for about 10 minutes.
Step 8
Turn off the heat and place the aubergines with the tomato sauce in a baking pan, adding 1 tablespoon of olive oil. If your pot is suitable for cooking in the oven, just transfer it directly into the oven.
Step 9
Cook in preheated oven for approximately 45 minutes, stirring the food occasionally. Pierce with a knife to check that the aubergines have softened.
Tips & Hacks:
Serve the aubergines with freshly made bread for dipping in the rich red sauce. You could also crumble over some feta cheese with your hands.
Greek vegetarian recipes : 2. The Original Cretan Dakos Salad
Serves 2 portions, Cooking time: 10 minutes
Ingredients:
2 large tomatoes Salt, to taste
Oregano, to taste
1 tablespoon extra virgin olive oil, plus more for drizzling
2 Cretan rusks (of large size)
Feta or xinomizithra cheese, to taste
Cooking Steps:
Step 1
Grate the tomatoes into a bowl using a non-electric grater. It’s the juice from the tomatoes along with the olive oil that softens the rusk.
Step 2
Add the salt, oregano, and 1 tablespoon of olive oil, stirring gently.
Step 3
Place the Cretan rusks on a large plate (you could slightly wet the rusks with water first) and pour over the tomatoes.
Step 4
Crumble over the feta cheese with your hands and add some more oregano and olive oil on top.
Tips & Hacks:
The Cretan dakos salad is a healthy and tasty dish to enjoy as a light meal on a daily basis. It’s also a delicious starter dish to order in restaurants. It’s good to know that the dakos salad is called koukouvagia in western Crete and kouloukopsomo in eastern Crete.
Greek vegetarian recipes : 3. Kolokythoboureko
Serves 4 portions, Cooking time: 2 1/2 hours
Ingredients:
500g large courgettes
500g large potatoes
1 large tomato, cut into small pieces
Half a bunch of spearmint (or parsley)
500g feta cheese
Salt and pepper, to taste
1 glass milk
2-3 tablespoons plain flour, divided
1/2 cup extra virgin olive oil, plus a little more to grease the pan
Sesame seeds, to garnish
Cooking Steps:
Step 1
Preheat oven to 200°C fan (220°C/425°F).
Step 2
Use a mandolin to cut the courgettes and the potatoes (peel the potatoes first) into thin round slices. This step will make it easier to cook the vegetables. In case you don’t have one, you can use a knife to cut the vegetables into thin round slices and then boil them for about 10 minutes (we don’t want them cooked all the way through).
Step 3
In a large bowl, add the courgettes, potatoes, tomato, spearmint, and cheese and season well with salt and pepper. Use your hands to mix the ingredients together.
Step 4
Now it’s time to add some of the milk and 1-2 tablespoons of plain flour so that you have a mixture that looks like porridge. You may not use all the milk.
Step 5
Grease a roasting tin with olive oil and add the mixture, spreading it with your hands all over the tin.
Step 6
Sprinkle with another tablespoon of flour and slightly wet your hands. With the palm of your hands, tap gently. Add olive oil on top and then sprinkle with sesame seeds.
Step 7
Cover well with parchment paper first, then with tin foil.
Step 8
Cook in preheated oven for about 1 hour.
Step 9
After 1 hour, unwrap the roasting tin and reduce the heat to 180°C fan (200°C/390°F). Cook for 30 more minutes until the texture turns golden brown. We want the vegetable mixture to be soft on the inside with a nice crispy texture.
Step 10
When cooked, take the tin out of the oven and let it sit for about 15-20 minutes to rest and cool down.
Tips & Hacks:
Kolokythoboureko is a light, summery dish. Summer offers tomatoes and courgettes in abundance. This dish has its origins in western Crete, in the region of Chania. Locals make it with a combination of mizithra cheese and graviera cheese.
Greek vegetarian recipes encourage creativity when it comes to ingredients.
Can I substitute ingredients in these Greek vegetarian recipes?
Absolutely! Greek cuisine encourages creativity. Swap barley rusks for whole-grain bread, experiment with different cheeses, or add the dairy products (such as milk) of your preference. The key is to honor the spirit of local ingredients and enjoy the process.
Embrace the culinary philosophy of Greek vegetarian recipes through the rich culinary culture of Crete.
Hungry for more Cretan delights?
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Cretan cooking relies on simple ingredients, minimum cooking preparations and distinct flavors. Download now for free a selection of easy, delightful Cretan recipes to cook from the comfort of your home! Share the real tastes of the island with your loved ones. Happy cooking!