Greek vs Mediterranean Food – Are they the same?

Are Greek and Mediterranean Foods the Same? 

Many people mix up Greek and Mediterranean food, but they’re not the same. Greek food is one style inside the Mediterranean family, think lemon, herbs, olive oil, and feta. The wider Mediterranean includes many countries, so flavors, spices, and dishes can be completely different.

You can say that all Greek food is Mediterranean, but not all Mediterranean food is Greek. 

Let us make it easy. Think of it this way, Mediterranean food is a huge umbrella, and Greek is just one kind of food from the great big family of the Mediterranean.

In this blog, we’ll break down the similarities and differences between Greek and Mediterranean food, and suggest dishes you can try in detail.

What is Mediterranean Food: 

The Mediterranean region spans parts of Europe, Asia, and Africa, covering 20+ countries (e.g., Greece, Italy, Spain, Lebanon, Turkey, Morocco). Cuisines vary widely, but many dishes emphasize olive oil, legumes, grains, vegetables, herbs, seafood, and regional cheeses.

Basic Ingredients of Mediterranean Food:

Mediterranean food uses fresh, seasonal, and local ingredients. They consist

1. Olive oil. You might be surprised to know that it’s called the liquid gold of Mediterranean dishes. 
2. Green beans, carrots, green peppers, tomatoes, and cucumbers for freshness! 
3. Beans, chickpeas, lentils, rice, and bulgur wheat make it rich in protein. 
4. Feta, cheese, and yogurt make Mediterranean food cheesy and delicious. 
5. Lean meat and fish
6. Nuts and seeds, especially sesame and almonds, are used for garnish and texture. 
7. Delicious spices like cumin, mint, garlic, rosemary, and thyme

What is Greek cuisine? 

Greek cuisine is one branch of Mediterranean food, known for bold lemon herb flavors, feta, olive oil, oregano/dill, seafood and lamb, and phyllo-based dishes (savory and sweet).

Common Ingredients of Greek Foods: 

Greek food shares many common ingredients with Mediterranean cuisine while having its own distinct flavor:

1. Olive oil and olives play a significant role in Greek cuisine.
2. Cheese: Feta takes center stage, but graviera and halloumi are also common.
3. Herbs: Oregano, dill, mint, and garlic for flavor.
4. Seafood and lamb for protein.
5. Phyllo Pastry: for sweet and savory dishes. 
6. Vegetables like eggplant, zucchini, and tomatoes
7. Desserts: include nuts and honey.

Difference Between Greek and Mediterranean Food 

Geographic Origin: 

1. Greek food originates from Greece. A singular country, which has its culture, traditions, flavor, and dishes. 
2. Mediterranean food has diverse geographic origins. It comes from three major continents surrounding the Mediterranean Sea, including countries from Asia, Europe, and Africa. 

Difference of Ingredients and Flavors:

Cheese:

1. One of the main ingredients of Greek cuisine is feta cheese. 
2. Mediterranean cuisines use a variety of cheeses, such as mozzarella (Italy), halloumi (Middle East), and manchego (Spain) 

Spices and Herbs: 

1. Greek food focuses on freshness and simplicity with dill, oregano, and mint. 
2. Mediterranean dishes use cumin, coriander, saffron, and different flavors. (varies by region) 

Flavor: 

1. Greek food is typically bold, tangy, and savory. 
2. Mediterranean food flavor varies greatly by region – at various times it can be earthy, citrusy, spicy, and aromatic.

Different Cooking Methods: 

1. Greek cooking methods commonly include grilling, baking, and roasting
2. Mediterranean cuisine uses a variety of cooking methods, such as stewing, slow cooking with spices, steaming, and frying. 

Dining Culture and Eating Habits: 

Across the Mediterranean, meals are social. In Greece, families share breads, olives, feta, and grilled meats. In the Levant and Middle East, mezze is a spread of small plates (e.g., hummus, baba ghanouj, falafel, tabbouleh). Italy/Spain favor multi-course meals; North Africa often features communal tagines. 

Different Signature Dishes 

1. Popular Greek dishes include gyros, spanakopita, moussaka, and souvlaki. 
2. Popular Mediterranean dishes include anchovy pasta, patatas bravas, and burrata.

Street Foods Comparison 

Street food is an iconic representation of culinary tradition and a great way to experience diverse dishes in one place with your friends and family. Both Greek and Mediterranean food shine differently in the food streets. 

1. In Greece, gyros: meat cooked on a vertical rotisserie served with pita, tzatziki, and veggies wins the spotlight. 
2. In the Mediterranean region, especially in the Middle East, falafel and shawarma are the heroes. Shawarma is usually similar to gyros but just uses different spices and marinades. Falafel are deep-fried chickpea balls loved by vegetarians. 

All of these signature street foods are affordable, healthy, fulfilling, and extremely famous. The seasoning and presentation vary greatly by region, especially for the Mediterranean shawarma and falafel. 

Bottom line: Street food offers one of the best ways to enjoy traditional Greek and Mediterranean dishes while appreciating their cultural differences. 

Balanced diet: Greek vs Mediterranean Food 

1. Greek eating patterns lean on olive oil, vegetables, herbs, seafood/lamb, and feta.
   
2. Mediterranean patterns are broader and vary by country; typically emphasize olive oil, legumes, grains, vegetables, seafood, and regional spices.
   Both approaches can fit balanced eating when tailored to individual needs.

Shared Cooking Traditions of Greeks and Mediterraneans 

Apart from other preferences, both Greek and Mediterranean cuisine share the same culinary culture. And that’s:

Selecting fresh, quality ingredients from local origins and simple methods of cooking for natural, true flavor.

This shared philosophy is celebrated across the globe, connecting us to a broader food tradition. The social aspect of dining is also central to both Greek and Mediterranean cultures. Thus creating a sense of love, relations, and companionship when one enjoys nutritious cuisine!

Greek Salad vs Mediterranean Salad: 

It’s a long-standing confusion for many fitness freaks. Usually, it’s hard to differentiate between Greek and Mediterranean salad, but after reading this table, you can easily spot which type of salad it is, just based on its ingredients and presentation. So, let’s dissect it! 

Greek vs Mediterranean Salad	Greek	Mediterranean
Types	Traditional “Horiatiki” salad.	Many types, depending on the country, such as Lebanese, Italian, and Moroccan salad.
Main Ingredients	Tomatoes, cucumber, red onion, olives, feta cheese, olive oil, and oregano.	Lettuce, grains, chickpeas, fresh herbs, tahini, and a citrus addition.
Cheese	Always include feta cheese (salty, crumbly, and sour)	They may or may not use Cheese. If used, it could be mozzarella (Italy), or labneh (Lebanon), or no cheese at all.
Greens	Usually, there is no lettuce in the original version, only chunky veggies.	Usually contain leafy green vegetables like romaine, arugula, parsley, mint, or blended lettuce.
Protein	Greek salads are usually vegetarian, containing no meat or legumes.	These salads include the chickpea, the bean, or sometimes barbecued meat or seafood, depending on the nation.
Carbs/ Grains	Just like proteins, Greek salads don’t contain any carbs. No bread, no grains.	Mediterranean salad may contain bulgur (Tabbouleh), couscous, or pita.
Flavor	Usually bold and sour. Thanks to feta and olives!	Mediterranean salad does not taste the same. They can be herby, citrusy, earthy, or spicy.
Presentation	Served with olives, oregano, or sometimes lemon juice.	At times made with tahini (Levant), yogurt (Turkey), Italian balsamic vinegar, or citrus dressings (North Africa).
Known for	Simplicity and freshness.No, leafy green.Usually, plain chunky veggies and cheese.	Greater diversity.It can be heavy or light.It includes regional spices.

Conclusion:

Greek cuisine is part of Mediterranean cuisine, not the whole picture. The Mediterranean region stretches across three continents and more than 20 countries, each with its own flavors and dishes.

And, you don’t have to wait for your trip to the Mediterranean Sea or the Middle East for a great Mediterranean food experience.  At Al-basha, you can taste original Palestinian dishes with traditional Mediterranean flavor, right here in New Jersey. 

FAQs: 

Is Greek Food Considered Mediterranean?

Yes! Greek food is a part of Mediterranean food. It has some common ingredients with the uniqueness and flavor of its own. 

Is the Mediterranean Greek or Arab? 

No. The Mediterranean is not Greek or Arab. It is actually a shared region involving Europe, Asia, and Africa. Surprisingly, both the Greek and Arab cultures contribute to the diversity of Mediterranean food.

Where can I find authentic Greek and Mediterranean Food in the U.S?

Many restaurants in the US offer genuine Mediterranean and Greek dishes, but Al-basha is one of the best. You can enjoy fresh Palestinian and Mediterranean dishes in New Jersey. 

What’s the Difference Between Greek and Mediterranean Salads? 

Greek salads are simple and fresh. They are made up of veggies, olives, and feta. Mediterranean salads vary widely from region to region. But, generally, they are made from grains, lettuce, and herbs.