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Mediterranean Marinade

This healthy recipe comes from NDSU Extension Service.


• 2 teaspoons cumin seeds

• 1 teaspoon each—coriander, cardamom and fenugreek seeds

• ½ cup olive oil

• ¼ cup fresh-squeezed lemon juice

• 1 small onion, chopped

• 6 garlic cloves, chopped

• 2 tablespoons fresh ginger, minced

• 1/3 cup paprika

• 1 teaspoon red pepper flakes

• 1/8 teaspoon each—ground cinnamon, cloves and allspice

• salt and freshly ground black pepper to taste


• Toast cumin, coriander, cardamom and fenugreek seeds in a skillet over medium heat until

fragrant. Place toasted spices, olive oil and lemon juice into a blender and puree. Add onion,

garlic and ginger and continue pureeing until mixture is smooth. In a bowl, combine puree with

remaining ingredients and mix well. Spread on meat (or vegetables) and marinate overnight in

refrigerator. Wipe off marinade and discard. Grill meat to a safe temperature: beef steak

(medium-rare), 145 F; beef steak (medium), 160 F; ground beef patties or pork chops, 160 F;

and chicken breasts, 170 F.

Makes 8 servings.

Per Serving: about 150 calories and 14 grams (g) of fat.

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