Legumes such as beans, chickpeas, and lentils (both dry and canned) Pastas and grains including rice (brown rice), quinoa, farro, barley, bulgur, and couscous.
Nuts, seeds, and dried fruits such as walnuts, almonds, hazelnuts, pistachios, sesame seeds. Nuts pack some good flavor and can add crunch and nutrition to your meals.
Dried herbs and spices. One of the joys of eating the Mediterranean way is that you can add layers of flavor using all-natural herbs and spices that elevate your meals while adding nutrition as well.
Canned tomatoes. I use whole San Marzano tomatoes, tomato sauce, and crushed tomatoes often in Mediterranean cooking. Look for quality, low-sodium canned tomatoes.
Other: Tahini, a rich and nutty paste made by grinding toasted sesame seeds.
You'll find me using tahini in many ways from a simple sauce to drizzle on top of kebabs, to a protein-rich banana shake!