Lebanon is only about the size of Connecticut, yet its cuisine is well known outside of the Middle East for its bold flavors and extensive history. Like other Mediterranean cuisines, the foundation of Lebanese cuisine is made up of grains, pulses, fresh herbs, nuts, olive oil, and seasonal fruits and vegetables. Spices such as cardamom, cinnamon, coriander, and cumin give the food its unique character, along with other key flavoring agents:

Lemon - an essential ingredient for traditional salads, stews, and dips

Olive Oil - extra virgin olive oil is used liberally to flavor fresh vegetables, flatbread, yogurt, and bean dips; regular olive oil is used for cooking

Pomegranate Molasses - a thick, sweet-and-sour syrup made from pomegranate seeds; used to flavor salads and grain dishes

Harissa - a paste made from chili peppers, garlic, coriander, cumin, and olive oil that adds some heat 

Sesame Seeds - used toasted, whole as a garnish or made into a paste (tahini)

Sumac - a tangy spice made from dried, powdered berries of a shrub common in the Middle East; it adds a beautiful dusting of purple to salads, kebabs, and marinades

Za'atar - a spice mixture typically made with dried oregano or thyme, sumac, toasted sesame seeds, and salt; it is sprinkled on top of flat bread, hummus, and yogurt

Rose Water - distilled from rose petals, this aromatic liquid adds a unique flavor to Lebanese desserts.

Similar to Spanish tapas and Italian antipasti, mezze are small plates of food eaten in Lebanon and throughout the Levant, a region on the eastern coast of the Mediterranean Sea, usually including Israel, Jordan, Lebanon, Palestine and Syria. A couple of dishes can be eaten for a snack, and a dozen or more can make a satisfying meal. Many mezze are staple dishes that can be made in large batches and eaten at any time of day, such as flatbread, labneh (ewe's milk yogurt), and dips or "salads" such as hummus, and baba ghanouj. High quality extra virgin olive oil, pickled vegetables, and a bowl of za'atar are almost always on the table as condiments.

Seasonal vegetables add variety to the mezze table, and salads are served at every meal. The Lebanese are known for tabbouleh and fattoush, two salads that use grains (bulgur, and pita bread, respectively) to soak up the liquid from fresh vegetables and a light dressing made from olive oil and lemon juice. 

For bigger meals, more elaborate dishes such as stuffed vegetables and stews are served alongside staple mezze dishes. Fatteh is a popular stew because it uses up stale bread; old flatbread is layered underneath a rich stew made of meat, pulses, or vegetables, soaking up all the delicious flavors. A dollop of yogurt and a sprinkle of pine nuts and fresh herbs complete the dish.

The Arabic verb corresponding to the noun mezze is mezmiz, which loosely translates to "eat, talk and drink." Eating mezze is a social activity, and sharing dishes is meant to bring people together. This Lebanese tradition supports one of the most important messages of the Mediterranean Diet Pyramid: cooking and enjoying the pleasures of the table with family and friends contribute hugely to good health.

Check out the Lebanese recipes below, and share them with your friends and family.