THE PERFECT MEZZE A SELECTION OF SMALL DISHES TO SHARE
RECIPES & PHOTOS BY CHEF TARIQ MEZZE, WHAT A GLORIOUS WAY TO EAT. You don’t have to commit to any one thing, but instead have a wide variety of little tastes that you can go back and forth between.
Often, mezze in the Middle East is served as an appetizer course, usually followed by barbequed meats, and then maybe a main course. If you can stand that much food that is! But the mezze is the starting place for any feast, and can be made into a feast all of its own.
Feasting is an ancient human tradition and ritual that dates back to the beginnings of time. The celebration and sharing of food takes center stage when commemorating a special occasion, or holiday. I love the fact that food brings people together, all sitting around the same table, not only enjoying the food, but each other as well. There is no other stronger sense of being one with a group than when we share food while recounting our stories, articulating our dreams, and experiences of life together and apart.
I am very passionate about the food of the Middle East, not only because of the amazing flavors that come with it, but also the healthy benefits this type of food can provide. The past empires of the region were the perfect ‘mixing bowl’ of cultures and foods, as the cuisines of the different areas were combined with local foods to create the wonderful tastes we have today.
Foods are very linked to our cultures, and our immediate location, based on what can and cannot be grown in the local area. Of course now with the ease of movement of people and food around the world we are losing the distinctions of one area to another. Fusing our foods together creates practical modifications, and new flavors.
On the following pages I share with you some of my favorite mezze dishes, some typical, and some not. I find the fun of eating this way is that the list of food is almost endless, and that the recipes themselves are not set in stone and can be improvised, and improvised again for a fresh approach to a classic dish. As always, I encourage you to use these recipes as a guide to build on, creating your own personal version of these dishes can be satisfying and fun.
These are my versions of these dishes at this point in time. With time they will evolve as I tinker and play with new flavors and preparation methods. The world of food is an ever expanding universe that constantly brings in the new and practical, while dropping the old and impractical. I hope you enjoy working with these recipes as much as I have. Please let me know what you come up with!
CHEF TARIQ
2 THE PERFECT MEZZE Recipes Hummus 5 Foul (Fava Beans) 7 Muhammara 9 Fried Halloumi 11 Labneh 13 Labneh Balls 15 Falafel 17 Fried Kibbeh 19 Baba Ghanouj 21 Tabbouleh 23 Fattoush Salad 25 Spinach Turnovers 27 Molasses & Tahini 29 Garlic Dip 31 Pita Bread 33 Cucumber & Garlic Yogurt 35 Manoushe 37 Batata Harra 39 Cheese Puffs 41
3 THE PERFECT MEZZE
THummushe original mezze dish!
PREP TIME 15 mins MAKES 8-10 servings
3 cups chickpeas Put chickpeas into a blender and add the lemon (canned) juice, water and garlic.
2 garlic cloves Blend until you get a smooth consistency.
¼ cup lemon juice Pour the chickpea mix into a bowl. ¼ cup water (from chickpea can) Mix in the tahini. (If the hummus is too thick, add more lemon juice here) ½ cup tahini Place in a bowl and garnish with whole chickpeas, paprika and parsley.
NOTES FROM CHEF TARIQ If your chickpea mix in the blender is too thick, add more of the chickpea water. The lemon juice and tahini will balance each other out. If the hummus is too runny, add more tahini. And if it is too thick, add more lemon juice.
NUTRITION PER SERVING
CALORIES 292 FAT 10g SAT.FAT 1g CARBS 39g SUGAR 7g FIBER 12g PROTEIN 14g
5 THE PERFECT MEZZE
(Fava Beans) TFoul he national dish of Egypt is the power legume of the Middle East.
PREP TIME 10 mins COOK TIME 5 mins MAKES 4 servings
400g can fava beans Place the fava beans with its juice, salt and garlic in a pan. 1 small tomato
Cook on a medium heat and mash the beans as 2 garlic cloves (crushed) they cook, until you have a paste like consistency. 1 small onion Dice the tomato and onion thinly. ½ tsp salt Remove the fava beans from the heat. Pour them into a serving bowl.
Garnish it with the tomato, onion and olive oil.
NOTES FROM CHEF TARIQ For optimum consistency of the beans, go for ¾ mashed and the remaining ¼ whole. If you want to add some more spice, add 1 tsp cumin.
NUTRITION PER SERVING
CALORIES 84 FAT 0.3g SAT.FAT 0.1g CARBS 15g SUGAR 1.4g FIBER 4.4g PROTEIN 6g
7 THE PERFECT MEZZE
AMuhammara spicy red pepper dip that originated in Syria.
PREP TIME 30 mins COOK TIME 20 mins MAKES 8 servings
4 bell red peppers Pre-heat oven to 400°F (200°C).
¾ cup breadcrumbs Place peppers on baking sheet. Bake until the
peppers collapse and are soft, turning on a regular 2 tbsp pomegranate molasses basis.
1 tsp red pepper flakes Toast pita bread for making the breadcrumbs. You can also use purchased crumbs or those of any 2 tsp lemon juice bread type you prefer.
2 tsp cumin Once peppers are done, remove from the oven.
2 cloves garlic Open peppers and remove the seeds inside. ¾ cup walnuts Peel the peppers. 3 tbsp olive oil
Put the cooked and peeled peppers in a food ⅓ tsp salt processor.
Add all other ingredients, and pulse until smooth.
Put in a bowl and top with olive oil.
NOTES FROM CHEF TARIQ If you have a powerful blender, you don't need to peel the skins from the red peppers. For an even spicier Muhammara, add in some Tabasco sauce.
NUTRITION PER SERVING
CALORIES 151 FAT 8g SAT.FAT 0g CARBS 16g SUGAR 5g FIBER 2g PROTEIN 3g
9 THE PERFECT MEZZE
IFriedt tastes even better w hHalloumien it's fried!
PREP TIME 5 mins COOK TIME 10 mins MAKES 6 servings
½ lb halloumi cheese Slice the halloumi into 12 slices.
Olive oil (for frying) Heat olive oil in a pan over a medium heat.
Fry the halloumi slice until golden brown, then flip and cook the other side.
Remove and place onto a paper towel to soak up the extra oil.
NOTES FROM CHEF TARIQ If possible, use the original halloumi cheese that is flavored with mint for additional flavor. Don't be afraid to let your cheese crisp up during frying!
NUTRITION PER SERVING
CALORIES 142 FAT 12g SAT.FAT 7g CARBS 1.4g SUGAR 0g FIBER 0g PROTEIN 8g
11 THE PERFECT MEZZE
TLabnehhink cream cheese... only better.
PREP TIME 12 hours MAKES 8 servings
1 lb plain yogurt Place a sieve over a bowl, and place a cheese cloth inside the sieve. Handful of mint
Pour the yogurt into the cheese cloth. Pull the edges 2 tbsp olive oil of the cheese cloth over to cover.
Place in the fridge for 12 hours to allow the moisture to drain from the yogurt.
Pour into a serving bowl and garnish with chopped mint and olive oil.
NOTES FROM CHEF TARIQ You can add a variety of toppings to labneh - whatever you feel like! For a different flavor, chop some olives and add them into the labneh.
NUTRITION PER SERVING
CALORIES 70 FAT 4.2g SAT.FAT 1.1g CARBS 4g SUGAR 4g FIBER 0g PROTEIN 3g
13 THE PERFECT MEZZE
GLabnehoodness gracious... great baBallslls of labneh!
PREP TIME 24 hours MAKES 8 servings
1 lb plain yogurt Place a sieve over a bowl, and place a cheese cloth inside the sieve. 2 tsp salt
Mix together the yogurt and salt, and pour into the Handful of mint cheese cloth. Pull the edges of the cheese cloth over 2 tbsp olive oil to cover.
Place in the fridge for 24 hours to allow the moisture to drain from the yogurt.
Take a tablespoon of labneh and roll it into a ball.
Serve with chopped mint and olive oil.
NOTES FROM CHEF TARIQ For different flavors, roll some in zaatar, others in paprika and anything else you like. Use gloves when rolling the balls to avoid a messy situation.
NUTRITION PER SERVING
CALORIES 70 FAT 4.2g SAT.FAT 1.1g CARBS 4g SUGAR 4g FIBER 0g PROTEIN 3g
15 THE PERFECT MEZZE
CFalafelrispy falafel - a meal in itself.
PREP TIME 70 mins COOK TIME 5 mins MAKES 24 servings
3½ cups chickpeas Place all ingredients into a food processor and mix (cooked) until you get a grainy consistency.
⅛ cup parsley Set aside for an hour.
3 garlic cloves Take a tablespoon of falafel mix and roll it into a ball. 1 tsp salt Drop it into the hot vegetable oil and fry and turn 2 tsp cumin until it browns.
2 tsp coriander Place the cooked falafel onto a paper towel to soak
⅛ cup cilantro up the extra oil.
½ tsp baking soda
½ tsp baking powder NOTES FROM CHEF TARIQ You can use a falafel mould tool to shape the 3 tbsp chickpea flour mixture as well.
Vegetable oil (for frying) You don't want your mixture to be too wet, otherwise it will fall apart. If it is too wet, add more chickpea flour.
NUTRITION PER SERVING
CALORIES 111 FAT 2g SAT.FAT 0.2g CARBS 18g SUGAR 3g FIBER 5g PROTEIN 6g
17 THE PERFECT MEZZE
TFriedhe Middle Eastern e quKibbehivalent of a meatball - only better!
PREP TIME 40 mins COOK TIME 15 mins MAKES 12 servings
FILLING FILLING 1 lb ground lamb Fry the onion in half the olive oil until soft. Add the lamb, salt and seven spices. Fry until the lamb is 1 tsp salt cooked.
1 tsp seven spices In a separate pan, fry the pine nuts with the 1 small onion remaining olive oil until brown. Add to the lamb mixture. Set aside to cool. ¼ cup pine nuts
2 tbsp olive oil SHELL Combine 1 cup of hot water with the bulgar wheat. Cover and set aside for 15 minutes. SHELL
1 cup fine bulgar wheat In a bowl, combine the ground lamb with the spices,
1 cup hot water salt, pepper and olive oil. Add the soaked bulgar wheat and mix together. ¾ tsp cumin
Form a ball shape, hollow out with your finger and ¾ tsp allspice place filling inside. Close the top to make an oval ½ tsp black pepper shape.
½ tsp paprika In 1 inch of vegetable oil, fry and turn the kibbeh 1 tsp salt until golden brown.
300g ground lamb NOTES FROM CHEF TARIQ 1 onion (grated) You can use ground chicken as a healthier 1 tbsp olive oil alternative to lamb.
Vegetable oil (for frying) Add chopped chili pepper if you want to add some spice.
NUTRITION PER SERVING
CALORIES 220 FAT 7g SAT.FAT 2g CARBS 19g SUGAR 0.6g FIBER 4g PROTEIN 21g
17 THE PERFECT MEZZE
ABaban eggplant dip that 's Ghanouja creamier companion to hummus.
PREP TIME 15 mins COOK TIME 60 mins MAKES 8 servings
2 medium eggplants Place whole eggplants on tray. Poke each eggplant three times with a fork to break the skin. (This will ½ cup onion (chopped ensure your eggplant doesn't explode in the oven.) finely)
½ cup tomatoes Bake at 390°F (200°C) for one hour or until the (chopped finely) eggplant is thoroughly cooked.
1 tsp salt Once cooked scoop out the insides of the eggplants and place in a bowl. Discard skins. 2 cloves garlic (crushed)
Using a potato masher or similar utensil mash up ⅛ cup lemon juice eggplant until completely mashed. ⅓ cup tahini Add onions, tomato, salt, garlic lemon juice, and ¼ cup parsley (chopped) tahini.
Olive oil (for topping) Stir until completely mixed with a rough consistency.
Place on a plate, garnish with chopped parsley, top with extra virgin olive oil.
NOTES FROM CHEF TARIQ If you want a lighter consistency, add ¼ cup yogurt. To add a more smoky flavor, add a few drops of liquid smoke.
NUTRITION PER SERVING
CALORIES 101 FAT 6g SAT.FAT 1g CARBS 12g SUGAR 5g FIBER 6g PROTEIN 3g
21 THE PERFECT MEZZE
TTabboulehhe freshest of fresh flavors are in this salad.
PREP TIME 15 mins MAKES 6 servings
2 cups parsley Soak the bulgar wheat in hot water for 10 minutes.
⅛ cup bulgar wheat Place the parsley in a food processor and whizz until
finely chopped. ⅛ cup hot water
½ tsp salt Finely chop the tomato, onion, cucumber and mint.
1 tomato Combine everything in a bowl and mix well.
½ cup onion
½ cup cucumber NOTES FROM CHEF TARIQ
3 tbsp mint For a different flavor, try adding chopped sundried tomatoes. 2 tbsp olive oil If bulgar wheat isn't for you, try substituting it 2 tbsp lemon juice with quinoa.
NUTRITION PER SERVING
CALORIES 60 FAT 5g SAT.FAT 1g CARBS 4g SUGAR 1g FIBER 1g PROTEIN 1g
23 THE PERFECT MEZZE
AFattoush Lebanese salad with a tangy sum aSaladc dressing.
PREP TIME 12 mins MAKES 4 servings
SALAD Chop all vegetables and place in a bowl. Mix together well. 1 romaine lettuce heart
1½ baby cucumbers In a separate bowl mix the olive oil, lemon juice, garlic, salt, and sumac. ½ onion (diced) Break toasted pita into small regular pieces and mix 1 cup tomato (diced) in with salad before serving.
½ cup mint leaves Just before serving, pour dressing onto the salad ½ cup coriander leaves and mix well.
1 pita bread (toasted) NOTES FROM CHEF TARIQ DRESSING Sprinkle sumac over the top of your salad for an ⅓ cup olive oil extra tangy taste. Try adding olives for a broader flavor. 3 tbsp lemon juice
1 garlic clove (crushed)
1 tsp salt
1 tsp sumac
NUTRITION PER SERVING
CALORIES 89 FAT 2g SAT.FAT 0g CARBS 15g SUGAR 3g FIBER 2g PROTEIN 2g
25 THE PERFECT MEZZE
ASpinach great way to eat your spina chTurnovers!
PREP TIME 15 mins COOK TIME 40 mins MAKES 24 servings
DOUGH For the dough mix the flour, salt, and yeast in a large 3¼ cups flour bowl.
¾ tsp salt Add the water and olive oil and mix until a dough emerges. Knead for 10 minutes. Cover and set aside ¾ tsp instant yeast to allow the dough to double in size.
1¼ cup water Put the fresh spinach in a pot, add ½ cup water, ¼ cup olive oil cover and place onto medium heat. Stir intermittently and cook until spinach is reduced FILLING in bulk.
¼ cup olive oil Add the lemon juice, salt and sumac and cook for 20 1 onion (diced) minutes, stirring ocassionally.
1 kg fresh spinach Preheat the oven to 400°F (200°C).
¼ cup lemon juice Divide the dough into balls of equal size. Roll out the
1 tbsp salt dough forming circles. Place a spoonful of filling in the center of the dough and fold into a triangle 1 tbsp sumac shape. Place on a baking sheet.
½ cup water Place turnovers in the oven and bake for 20 minutes or until brown.
NOTES FROM CHEF TARIQ Don't put too much filling inside the turnovers otherwise they will burst when cooking. Serve them with yogurt. It's delicious!
NUTRITION PER SERVING
CALORIES 110 FAT 5g SAT.FAT 1g CARBS 15g SUGAR 1g FIBER 2g PROTEIN 3g
27 THE PERFECT MEZZE
SMolassesomething sweet and creamy fo r y&our ta bleTahini.
PREP TIME 5 mins MAKES 6 servings
½ cup tahini Place the tahini and pomegranate molasses in a bowl. ¾ cup pomegranate molasses Mix and serve!
NOTES FROM CHEF TARIQ Try pairing this dip with cheddar cheese and crackers. Just drizzle a little over the top.
NUTRITION PER SERVING
CALORIES 238 FAT 11g SAT.FAT 2g CARBS 35g SUGAR 23g FIBER 2g PROTEIN 3g
29 THE PERFECT MEZZE
MGarlicake sure everyone eats t hiDips for family harmony!
PREP TIME 20 mins MAKES 12 servings
½ cup garlic cloves Place the garlic cloves and salt in a food processor and blend until smooth. ½ tsp salt
With the processor running, pour in ¼ cup ⅛ cup lemon juice vegetable oil followed by 1 tsp lemon juice. 1½ cup vegetable oil Alternate adding the vegetable oil and lemon juice until the mixture has a consistency similar to mayonnaise.
NOTES FROM CHEF TARIQ Use this on a wide variety of foods: barbecued meats, bread, salad etc. Beware that this is very strong and you WILL smell of garlic for a while after!
NUTRITION PER SERVING
CALORIES 250 FAT 27g SAT.FAT 2g CARBS 2g SUGAR 0.1g FIBER 0g PROTEIN0.4g
31 THE PERFECT MEZZE
APita simple, easy to mBreadake bread that beats anything from the store.
PREP TIME 15 mins COOK TIME 60 mins MAKES 8 servings
2¼ cups all purpose flour In a large mixing bowl, add the flours, powdered milk, salt, sugar and yeast. Mix together. 2¼ cups flour
Make a small well in the mixture. Pour in the olive oil 2¼ cups whole wheat flour and half the water.
¼ cup powdered milk Use your hands to combine the mixture into a dough. Add water a bit at a time and keep mixing 2 tsp salt until you have a slightly wet, but not sticky dough.
1 tsp sugar Cover and leave to rise until double in size.
2 tbsp olive oil Once doubled in size, knead the dough gently for 15 1 tbsp yeast seconds.
2 cups water Flour a surface. Take a fist sized chunk of dough and place it on the floured surface.
Using a rolling pin, roll out the dough until it has roughly a 20cm circumference.
Place on baking paper on a baking tray. Cook in the oven for 5-7 minutes at 450°F (230°C) until brown.
NOTES FROM CHEF TARIQ The more circular they are, the more likely they are to puff up nicely. If you have a baking stone or pizza oven, you'll get a better result.
NUTRITION PER SERVING
CALORIES 397 FAT 4g SAT.FAT 1g CARBS 76g SUGAR 4g FIBER 3g PROTEIN 12g
33 THE PERFECT MEZZE
Cucumber & Garlic Yogurt Refreshing yogurt with an extra depth of flavor.
PREP TIME 10 mins MAKES 6 servings
½ lb yogurt Add the yogurt, garlic, salt and cucumber in a bowl and mix. 2 garlic cloves (crushed)
Pour into a serving bowl and top with olive oil and ¼ tsp salt mint. 1 tbsp olive oil
NOTES FROM CHEF TARIQ 1 tbsp mint (chopped) For a different flavor, try adding a chopped up 1 cucumber (diced) chili for some spice.
NUTRITION PER SERVING
CALORIES 56 FAT 3g SAT.FAT 0.7g CARBS 5g SUGAR 3.5g FIBER 0.3g PROTEIN 3g
35 THE PERFECT MEZZE
DManousheelicious flatbread topped with olive oil and zaatar.
PREP TIME 80 mins COOK TIME 15 mins MAKES 8 servings
DOUGH Preheat oven to 400°F (200°C). Mix flour, salt and yeast in a bowl. 4 cups all purpose flour
1 tbsp salt Make a well in the mixture. Add the olive oil and water. Mix using your hand until the dough comes 2¼ tsp yeast together.
2 tbsp olive oil Once the dough is formed, knead for ten minutes.
Cover and set aside for 60 minutes or until dough 1¾ cups water has doubled in size. TOPPING Pour dough out on floured surface and cut into four 3 tbsp zaatar pieces. Roll out each piece of dough you will be using, place on parchment paper on a tray. (The 3 tbsp olive oil other pieces of dough can be refrigerated or frozen.)
Put Zaatar in a small bowl. Stir in olive oil until you have a spreadable consistency.
Spread the Zaatar mixture on the dough with edges exposed.
Bake for 15 minutes or until flatbread reaches your desired doneness.
NOTES FROM CHEF TARIQ If you want a crispier manoushe, roll out the dough thinly. Try sprinkling a handful of grated cheese over the top for added goodness.
NUTRITION PER SERVING
CALORIES 312 FAT 9g SAT.FAT 1g CARBS 49g SUGAR 0g FIBER 2g PROTEIN 7g
37 THE PERFECT MEZZE
SBatatapice up your mezze with the seHarra hot potatoes.
PREP TIME 10 mins COOK TIME 20 mins MAKES 4 servings
4 potatoes Peel and dice the potatoes.
1 red chili Thinly slice the red chili.
¼ cup vegetable oil Heat the vegetable oil in a frying pan over a medium 2 tbsp olive oil to high heat.
2 cloves garlic (crushed) Add the diced potatoes and fry until slightly brown.
1 tsp salt Remove from the pan into a bowl.
½ tsp black pepper Heat the olive oil in the same pan and fry the garlic ¼ cup cilantro (diced) and red chili.
Add the potatoes back in the pan.
Add the salt, pepper and cilantro.
Stir and fry until golden brown.
NOTES FROM CHEF TARIQ For a crunchier taste, cook for longer.
NUTRITION PER SERVING
CALORIES 254 FAT 14g SAT.FAT 11g CARBS 28g SUGAR 0g FIBER 5g PROTEIN 5g
39 THE PERFECT MEZZE
LCheeseittle packages of good nePuffsss.
PREP TIME 25 mins COOK TIME 15 mins MAKES 16 servings
2 cups flour Combine the salt and flour. Cut the butter into cubes and add to the flour mix. 1 tsp salt
Using your fingers, mix the butter into the flour 2 cups butter mixture until it's combined. 150ml cold water Add the water slowly until you form a 1 egg dough. Refrigerate for 10 minutes.
150g white cheese Roll out on a floured surface. Fold the dough in
thirds and roll again. Continue this process several 150g feta cheese times. 1 tbsp zaatar Roll out one final time. Using a cookie cutter, cut out 16 circles.
Finely chop the cheeses and mix in a bowl with zaatar.
Place a spoonful of the cheese filling in each circle.
Whisk the egg in a small bowl and use this to seal the circles into half moon shapes.
Place on a tray and glaze with the remaining egg. Chill in the fridge until firm.
Bake at 400°F (200°C) for 15 minutes, or until brown.
NUTRITION PER SERVING
CALORIES 215 FAT 16g SAT.FAT 10g CARBS 13g SUGAR 0.5g FIBER 0.3g PROTEIN 5g
39 THE PERFECT MEZZE Hello! I'm Chef Tariq. I'm passionate about bringing Middle creative expression it has allowed me Eastern cooking to every table! I to pursue. create simple, delicious recipes that If you enjoyed the recipes in this book, everyone can make and enjoy. be sure to check out my website: I have been cooking for most of my CHEFTARIQ.COM life and have had a lifelong interest in I love seeing what you all cook so food of all kinds, in particular foods of please share by tagging your photo the Middle East. Not only from a flavor with #CHEFTARIQCOOKS aspect, but also from the or join my Facebook Group MIDDLE EASTERN RECIPES
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NUTRITIONAL INFORMATION DISCLOSURE The recipes contained in this book have been created for the ingredients and techniques indicated. The Publisher is not responsible for your specific health or allergy needs that may require supervision. Nor is the Publisher responsible for any adverse reactions you may have to the recipes contained in the book, whether you follow as written or modify to suit your personal dietary needs or tastes. Nutritional information included as part of this cookbook is an estimate and provided as a courtesy. Although we’ve attempted to provide accurate data, this information is not a guarantee. Nutritional information was calculated with the help of online calculators such as veryfitwell.com. Varying factors such as product types and the way ingredients are processed change the effective nutritional information in any given recipe. To obtain the most accurate representation of the nutritional information in a recipe, you should calculate the nutritional information with the ingredients and quantities actually used or substituted in your recipe.
41 THE PERFECT MEZZE