Middle Eastern cuisine is rich, fragrant, and layered with centuries of culinary tradition. It's built on a foundation of humble ingredients—grains, legumes, herbs, and spices—that pack a flavorful punch. While some of these staples are familiar, others might not be found on the average grocery store shelf. That’s part of what makes exploring this cuisine so rewarding.

And it’s incredibly healthy! The Mediterranean diet, which encompasses many Middle Eastern foods, has been linked to numerous health benefits, including reduced risk of heart disease and improved cognitive function. Their focus on lean proteins, whole grains, and fresh produce makes it a delicious and nutritious choice for anyone to enjoy.

Integrating Middle Eastern staples into your kitchen pairs seamlessly with your CSA subscription. The abundance of fresh, local produce—like leafy greens, cucumbers, tomatoes, and summer squash—found in your boxes complements the grains, legumes, and spices central to Middle Eastern cooking. With a few pantry additions, you can transform your seasonal vegetables and farm-fresh eggs into dishes bursting with flavor and nutrition.

Let's delve into the key components of a Middle Eastern pantry, exploring the grains, legumes, herbs, spices, condiments, produce, breads, and dairy that can elevate your culinary repertoire.

Grains

Grains are the foundation of many Middle Eastern dishes, offering texture, nutrition, and versatility. While they do eat plenty of rice, there are other grains that you’re more likely to find on Middle Eastern tables.

• Freekeh: This roasted green wheat has a smoky, nutty flavor. It's high in fiber and protein, making it a nutritious base for salads and pilafs.
• Bulgur: A cracked wheat with a light, nutty taste. It cooks faster than rice and, as a whole grain, provides essential nutrients and fiber.
• Maftoul (Israeli Couscous): Hand-rolled and larger than traditional couscous, maftoul has a chewy texture and is ideal for absorbing rich sauces in stews and salads.

Beans & Legumes

Legumes are integral to Middle Eastern cuisine, offering plant-based protein and hearty textures.

• Fava Beans: Available dried or fresh. Dried fava beans are used in dishes like ful medames, one of the most popular dished in Egypt. Fresh favas, when in season (look for them in your CSA boxes!), have a buttery texture and are excellent in salads or sautéed with garlic and olive oil.
• Lentils: Red lentils cook quickly and are perfect for soups, while brown and green lentils hold their shape, making them suitable for salads and stews.
• Chickpeas: Versatile and protein-rich, chickpeas are the base for hummus, falafel, and numerous stews.

Herbs

Herbs infuse dishes with freshness and complexity and are featured heavily in Middle Eastern cooking, both fresh and dried.

• Za’atar: A blend typically containing thyme, sumac, sesame seeds, and salt. It's sprinkled on breads, vegetables, and meats.
• Mint (Fresh & Dried): Fresh mint adds brightness to salads and beverages, while dried mint is used in stews and yogurt-based sauces.
• Parsley: Chopped fresh and used abundantly in salads like tabbouleh and kisir.
• Oregano: Common in Levantine cooking, oregano imparts a warm, aromatic flavor to meats and vegetables.

Spices

Spices are the soul of Middle Eastern cooking, adding depth and warmth. While you’ll see a lot of spices in these recipes you’re likely to already have on hand, like paprika, cumin, and coriander, there are a few that are crucial that you may not be familiar with.

• Sumac: A tangy, lemony spice that brightens salads, meats, and dips. It has a beautiful deep red color and is found in nearly every Middle Eastern recipe, giving a unique brightness that the cuisine is known for.
• Aleppo Pepper: Mildly spicy with a fruity undertone, it's used to add gentle heat to dishes.
• Cardamom: Sweet and aromatic, cardamom is used in both savory dishes and desserts.
• Fenugreek Seeds: These seeds have a slightly sweet, nutty flavor and are used in spice blends and pickles.

Condiments & Pantry Flavor Boosters

These ingredients add complexity and richness to Middle Eastern dishes, but many are also versatile enough to find homes in many other types of cuisines.

• Pomegranate Molasses: A syrup made from reduced pomegranate juice, offering a sweet-tart flavor to dressings and marinades.
• Tahini: A paste made from ground sesame seeds, essential in hummus and sauces.
• Harissa: A spicy chili paste that adds heat and depth to stews and spreads.
• Turkish Red Pepper Paste (Biber Salçası): A concentrated paste made from red peppers, used to flavor soups, stews, and sauces.
• Olives: A variety of olives are used, from briny green to rich black, adding saltiness and texture to dishes.
• Nuts: Almonds, pine nuts, and pistachios are commonly used, whether toasted over rice dishes or ground into desserts.

Dairy

Dairy products add creaminess and tang to Middle Eastern dishes. Many meals can come together with just some yogurt and the right spices.

• Labneh: A thick, strained yogurt cheese that's tangy and spreadable, often drizzled with olive oil.
• Greek Yogurt: Used in sauces, marinades, and as a cooling side to spicy dishes.
• Feta Cheese: Salty and crumbly, feta is sprinkled over salads and incorporated into pastries.

Produce

Fresh produce is central to Middle Eastern cooking, providing color, flavor, and nutrition. Many of these will show up in your boxes throughout the year.

• Lemons & Garlic: Used daily in everything from marinades to stews. These 2 ingredients form the foundation of most Middle Eastern dishes.
• Cucumbers: Crisp and refreshing, they're used in salads and yogurt-based dips.
• Armenian Cucumbers: Technically a type of melon, but very popular in Middle Eastern cooking. Unlike regular cucumbers, they’re nearly seedless, don’t need peeling, and stay crunchier in salads and are especially refreshing in yogurt-based dishes like cacık or mast-o-khiar.
• Summer Squash: Versatile and mild, perfect for grilling or stuffing.
• Leafy Greens: Spinach, chard, and arugula are used in pies, stews, and salads. They can also be used to make dolmasi (stuffed leaves).
• Carrots: Sweet and earthy, they appear in salads and cooked dishes like stews.
• Figs: Fresh or dried, figs add sweetness to both savory and sweet dishes.
• Turnips & Beets: Often pickled or roasted, they add depth and color to meals. When pickled together, they make a lovely purple condiment often used to top shawarma.

Where to Shop in the Portland Metro Area

We are fortunate enough to have a thriving community of international grocery stores around the Portland area. Here are some local markets where you can find Middle Eastern pantry staples:

La Bouffe International Gourmet

8015 SE Stark St, Portland, OR 97215
(503) 256-9576

Mingala International Market

2548 SE 122nd Ave, Portland, OR 97236
(503) 746-6920

Oregon International Market

2360 SE 182nd Ave, Portland, OR 97233
(503) 912-1226

Bazaar Food Market

10255 SW Canyon Rd, Beaverton, OR 97005
(503) 641-1352

Rose International Gourmet Food

6153 SW Murray Blvd, Beaverton, OR 97008
(503) 646-7673

World Foods – Everett

830 NW Everett St, Portland, OR 97209
(503) 802-0755

Barbur World Foods

9845 SW Barbur Blvd, Portland, OR 97219
(503) 244-0670

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