Mediterranean halal recipes

The Mediterranean diet is one of the most studied ways of eating in the world, and what it describes is simple: vegetables, beans, whole grains, fish, olive oil, yogurt and cheese, with meat in smaller amounts. It is a pattern rather than one country's cooking, so our Mediterranean recipes borrow from Greece, Turkey, the Levant and the Italian and Spanish coasts.

Many of them are quick. Tuna and white bean salad is ready in ten minutes with no cooking; pan-seared salmon with pearl couscous and peas takes under twenty. Turkish eggs, or çılbır, are poached eggs on garlic yogurt with chilli butter. There are stuffed peppers with beef and spinach, grilled fish with tabbouleh and hummus, turkey meatball bowls, a sardine, chickpea and spinach skillet, and a lemon and olive tuna pasta.

For mornings and snacks there are Greek yogurt bowls and parfaits, a date and cocoa yogurt mousse, and watermelon with mint and feta, a cool plate that suits an iftar table in summer.

Each recipe gives its calories, protein, carbs, fat and fibre per serving, worked out from its ingredients. How we work out our numbers