Introduction

In our continued exploration of the timeless Mediterranean diet through the lenses of “Do We Really Need Soy? Mediterranean Diet and Plant-Based Products” and “Seeds of the Past for Future’s Meals: The Legacy and Modernity of Mediterranean Grains and Legumes,” we now pivot towards a practical embrace of these foundational principles, tailored for the modern vegetarian and vegan connoisseur. The earlier discussions illuminated not just the diet’s profound cultural heritage and its symbiotic relationship with local agriculture but also spotlighted its role as a beacon of sustainable culinary practices. With this series, “Seasonal Menus of the Mediterranean: Plant-Based Edition,” we aim to elevate the conversation from theoretical appreciation to dynamic application, focusing sharply on the role of seasonality—a vital yet often understated hero in our culinary narratives. Seasonality does more than just amplify the gustatory and nutritional virtues of food; it fortifies the environmental and economic pillars supporting the Mediterranean’s local communities. Aligning our culinary choices with the rhythms of the earth does not merely cater to the palate—it nurtures the very ecosystems that sustain the region’s rich tapestry of life. This article promises more than a simple recipe collection; it is an invitation to a vibrant culinary adventure. Join us as we traverse the seasonal shifts of the Mediterranean basin, showcasing how to infuse plant-based diets with creativity, tradition, and a dash of modern flair. Prepare to engage with the diet’s celebrated biodiversity through dishes that are as nourishing as they are sustainable, designed to inspire the adventurous food enthusiast in all of us.

Integration of Vegetables and Seasonality in the Mediterranean Die

The Mediterranean diet emphasizes the consumption of seasonally available vegetables to optimize the nutritional content of meals. Seasonality ensures that vegetables are picked at peak ripeness, a stage at which they have the highest concentration of vitamins and minerals. For instance, the vitamin C content in tomatoes and bell peppers is significantly higher when these vegetables are harvested in peak summer months. This seasonal approach not only enhances the taste and nutritional value but also aligns with sustainable food practices by reducing energy consumption and environmental impact associated with greenhouse growing and long-distance transportation.

Emphasizing local and seasonal vegetable consumption promotes sustainable agricultural practices. It supports local farmers and economies, reduces dependency on importation, and minimizes food miles, thereby lowering greenhouse gas emissions. This practice preserves the agricultural diversity of the region, contributing to soil health and reducing the need for chemical fertilizers and pesticides, which are often used more extensively in non-seasonal, high-yield agriculture.

Spring products

Artichoke

The wild artichoke, native to the Middle East and an important component of various Mediterranean civilizations since ancient times, traces its linguistic roots to the Arabic karshuf. This etymology speaks to the heritage of the people who first cultivated it around the 4th century BC. Today, Italy is the leading global producer of this vegetable, with extensive cultivation concentrated in Puglia, the plains of Gela and Catania, and in Sardinia. According to “Il carciofo e il cardo,” edited by Nicola Calabrese of the CNR Institute of Food Production Sciences in Bari (2010), Puglia leads Italy in artichoke cultivation and production, especially prominent in the province of Foggia, followed by Brindisi, Bari, Taranto, and Lecce. Historical documents note the presence of artichokes in Puglia since at least April 1736, and their significant role in the regional diet is documented throughout the 18th century by sources like Vincenzo Giuliani in his “Memorie storiche, politiche, ecclesiastiche della città di Vieste” (1768) and Gaetano Baselice in the “Giornale enciclopedico di Napoli” (1791).

Moreover, in Puglia, the variety of cultivated artichokes is extensive, including the Monopoli and Putignano types (with a green variety from Putignano), the early Mola and the late “molese”, as well as the Carovigno artichoke, the Violetto di Provenza from the province of Foggia, Violetto di S. Ferdinando, and the Salento varieties, among others. A notable recent introduction to the Capitanata region is the Violetto di Provenza, also known as Francesino, which originated in the French region and was first cultivated in the 1960s in the Trinitapoli area of Puglia. This variety is known for the early maturation of its heads, beginning in September, and is particularly prized for its tender and flavorful heads.

The Romanesco artichoke, a staple in Roman and Lazio cuisine, is cultivated following a strict protocol to maintain its designation as a “Castellammare” cultivar. It was the first Italian product to gain European IGP status, distinguishing itself with larger sizes, purple heads, and a rich content of sodium, potassium, phosphorus, calcium, and vitamins C and K. The best harvesting period is from early March to late April, and in traditional Roman cuisine, the Romanesco is prepared “alla Giudia” and “alla Romana,” among other recipes.

Additionally, the Brindisi artichoke, protected under the IGP since 2011, began cultivation in the 1930s in the areas of Carovigno, Mesagne, Brindisi, and San Vito dei Normanni, and is now also grown in Cellino San Marco, San Pietro Vernotico, San Donaci, and Torchiarolo. The recognized characteristics of the Brindisi artichoke, particularly due to the sandy and calcareous soil composition typical of the Adriatic Brindisi area, include a tender texture, savory taste, high inulin and flavonoid content, and low fiber presence. These cultivation techniques designed for this specific terrain confer early maturity to the vegetable, making it available in markets from October. This particularly meaty artichoke is ideal for traditional Apulian recipes such as parmigiana of artichokes or brindisina-style artichokes gratin with breadcrumbs, olives, garlic, onion, capers, and mint.

Asparagus

Asparagus, native to Eurasia and an esteemed component of various Mediterranean diets since antiquity, traces its linguistic roots to the Persian asparag, meaning “shoot” or “spear.” This term highlights the heritage of peoples who cherished this vegetable for its delicate flavor and nutritional benefits. Today, Italy is among the leading European producers of this vegetable, with significant cultivation in regions like Lombardy, Veneto, and Emilia-Romagna. According to “Asparagus in the European Market,” edited by Alberto Bellini of the University of Padua (2015), Veneto leads Italy in asparagus cultivation and production, particularly notable in the areas around Bassano del Grappa, followed by Badoere and Cimadolmo. Historical records, including those from the Roman era, note the presence of asparagus in these regions, emphasizing its role in both culinary and medicinal applications. In Italy, the variety of cultivated asparagus is extensive, including the white asparagus of Bassano, recognized for its tender and mildly sweet flavor, and the green asparagus of Altedo, which is more robust and nutty. A notable variety in the Veneto region is the “Asparago Bianco di Bassano,” which boasts a Protected Geographical Indication (PGI) status, reflecting its historical cultivation in the area dating back to the 16th century. This variety is known for its thick, white stalks that are harvested in the early spring, from April to June, and is particularly prized for its creamy texture and delicate flavor. The green asparagus of Altedo, another staple in Italian cuisine, follows a strict protocol to maintain its designation as a “protected” cultivar under Italian agricultural standards. It was one of the first vegetables to gain national PGI status, distinguishing itself with vibrant green stalks, a firm texture, and a rich content of vitamins A, C, E, and K, along with folate and iron. The optimal harvesting period extends from March to May, and in traditional Italian cuisine, Altedo asparagus is often prepared “alla Milanese” with butter and Parmesan or used in risottos and omelets. Additionally, the purple asparagus of Albenga, a newer cultivar gaining popularity since its development in the late 20th century, is grown primarily in Liguria. Its distinct color and slightly sweeter, nuttier flavor compared to its green counterpart are due to higher sugar and lower fiber content. These characteristics, along with its striking appearance, make it ideal for both raw and cooked applications, enhancing traditional Italian dishes with both flavor and visual appeal.

Carrot

The carrot, deriving its name from the Greek karoton, is thought by some philologists to be connected to càro, meaning flesh, perhaps indicating the vegetable’s fleshiness. Others suggest it links to the adjective krokotos, which described the color of saffron, possibly due to color resemblances with the earliest roots. Historically, carrots varied in color, including purple, violet, and yellow, evident from the 16th-century market scenes painted by Pieter Aertsen and Nicolaes Maes. During the same century, Costanzo Felici spoke of carrots of a “vermilion color,” while it was not until the following century that Giacomo Castelvetro described “red and yellow” carrots. In the 17th century in the Netherlands, legend has it that farmers deliberately bred orange carrots to honor the House of Orange, resulting in a variety that was both sweeter and more delicate than its wild predecessors, a choice later cherished throughout Europe. Today, beyond the classic orange, purple, yellow, and even white varieties persist, though the latter is not a true carrot but rather a parsnip, a root from the same family as cabbages. The journey through the Italian carrot varieties begins with the queen of Apulian carrots, the Polignano carrot. This carrot varies in length from 15 to 25 cm and can reach a diameter of up to 5 cm. Its distinguishing feature is the external color of the root: from pale yellow to intense violet. Planted at the end of summer, its harvest occurs between December and March, and each phase adheres to traditional farming methods with seeds annually produced by farmers who select the healthiest plants while preserving the varied hues. Harvesting is done manually or with the aid of a pitchfork because the particularly irregular shape of the carrots makes mechanical harvesting almost impossible. After harvest, the root is placed in wooden crates with the same brackish water used for irrigation to clean it of impurities. The Polignano carrot is notable for having a lower sugar content (on average about 22% less glucose, fructose, and sucrose compared to standard carrots) although the relative sweetness index—the perception of sweetness to the palate—is very similar to that of common carrots. It can be consumed raw or cooked, and is also used in the production of jams that broaden the market reach of the variety, thereby increasing interest. Carrot producers have formed the association “La bastinaca di San Vito” to promote and encourage the cultivation of this significant traditional product. The Polignano carrot is currently a Slow Food presidium and is listed in the national registry by the Ministry of Agricultural, Food and Forestry Policies as a traditional Apulian agricultural product. Moving south to Salento, between Tiggiano, Tricase, and Specchia in the province of Lecce, another ecotype is cultivated: the pastanaca ti Santu Pati, better known as the Sant’Ippazio carrot, also called the “yellow-violet carrot of Tiggiano.” It is larger than the Polignano variety,

usually white-yellowish but speckled with purple, and notably crunchy. It is sold during the local fair of Sant’Ippazio on January 19, and is also tied to the Candelora festival in Specchia and San Biagio in Corsano, all occasions propitiating the fertility of the land. A similar ecotype is also grown in Calabria, the prestinaca of the Poro promontory, often eaten boiled with vinegar. Our final detour takes us to the Gargano, where on the sandy fields of the Zapponeta agro a carrot variety called pastnoc is cultivated, known locally as the “Emperor” and popular in all neighboring centers. In Abruzzo, the Fucino Plateau’s carrot, grown between 650 and 680 meters above sea level, boasts a European PGI designation since 2007. This carrot is cultivated across approximately 2,300 hectares of the 12,000 cultivable in the Fucino plain, representing about 30% of Italy’s carrot production. Its significant volume and the presence of processing facilities allow for the transformation of this vegetable into cubes and juices. This carrot is typically cylindrical with a rounded tip, features a smooth, intensely orange skin, and crisp, sweet, robust flesh. The PGI “Carrot of the Fucino Plateau” covers carrots of the Daucus carota species, deriving from various varieties such as Maestro, Presto, Concerto, Napoli, Nandor, and Dordogne, produced in the Fucino area.