Craving sunshine on a plate? Imagine flavors that dance on your tongue, blending the zest of lemon, the richness of olive oil, and the fragrant warmth of herbs and spices. You don’t need to book a flight to the Mediterranean to experience these culinary delights. Tulsa, Oklahoma, offers a vibrant and ever-growing Mediterranean food scene, ready to transport you to the shores of Greece, Lebanon, and beyond.
Mediterranean food is more than just a cuisine; it’s a lifestyle. Rooted in the traditions of countries bordering the Mediterranean Sea, it’s characterized by a focus on fresh, seasonal ingredients. Think vibrant vegetables, lean proteins like fish and chicken, whole grains, nuts, seeds, and, of course, generous drizzles of heart-healthy olive oil. This diet is not only delicious but also boasts numerous health benefits, including improved heart health, reduced risk of chronic diseases, and a boost in overall well-being.
This guide is your passport to exploring the best Mediterranean restaurants, cafes, and markets that Tulsa, Oklahoma, has to offer. From authentic family-run establishments to modern interpretations of classic dishes, prepare to embark on a culinary journey that will tantalize your taste buds and leave you wanting more.
Exploring Tulsa’s Mediterranean Culinary Gems
Here are some standout places where you can experience the true taste of the Mediterranean in Tulsa:
Zoe’s Kitchen: A Fresh and Fast Option
Located in various spots across Tulsa, Zoe’s Kitchen provides a convenient and fresh take on Mediterranean-inspired fare. You can find them conveniently located on South Yale Avenue and East 71st Street. With a focus on wholesome ingredients and bright flavors, Zoe’s is perfect for a quick lunch or a casual dinner. The atmosphere is bright and inviting, making it a popular choice for families and individuals alike.
The chicken kabobs, marinated to perfection and grilled to tender succulence, are a definite must-try. The rosemary chicken pita is another favorite, offering a flavorful combination of tender chicken, rosemary, and fresh vegetables in a warm pita bread. Salads are a highlight too, packed with fresh greens, colorful vegetables, and zesty dressings. Their hummus and pita bread are also a great choice for a starter or snack. Prices at Zoe’s Kitchen are generally affordable, making it an accessible option for enjoying quality Mediterranean-inspired food. What sets Zoe’s apart is its commitment to fresh ingredients and a focus on health-conscious options. Many dishes are gluten-free or vegetarian, catering to a variety of dietary needs.
Shawarma Palace: A Taste of the Middle East
For an authentic taste of the Middle East, Shawarma Palace on South Memorial Drive is a must-visit. This family-owned restaurant offers a warm and inviting atmosphere, reminiscent of a traditional Middle Eastern home. The aroma of spices and grilling meats fills the air, creating an enticing sensory experience.
As the name suggests, shawarma is the star of the show here. Thinly sliced marinated meat, roasted on a vertical spit, is shaved off and served in warm pita bread with an array of fresh vegetables, tahini sauce, and other flavorful toppings. The beef and chicken shawarma are both excellent, offering a satisfying and flavorful meal. Beyond shawarma, Shawarma Palace also offers a variety of other Middle Eastern classics, including falafel, hummus, baba ghanoush, and various kabobs. The portions are generous, and the prices are reasonable, making it a great value for the quality and authenticity of the food. One customer raves, “This is the best shawarma I’ve had outside of the Middle East! The flavors are so authentic, and the staff is incredibly friendly.”
Nonna’s Euro-American Cafe: A Mediterranean Fusion
Located on East 15th Street, Nonna’s Euro-American Cafe offers a unique blend of European and American flavors, with a distinct Mediterranean influence. The atmosphere is cozy and charming, making it a popular spot for breakfast, lunch, and dinner.
While not exclusively Mediterranean, Nonna’s incorporates many Mediterranean ingredients and techniques into its dishes. The Mediterranean omelet, filled with feta cheese, spinach, and sun-dried tomatoes, is a breakfast favorite. The Greek salad, with its fresh vegetables, Kalamata olives, and tangy feta cheese, is a light and refreshing lunch option. Nonna’s also offers a variety of pasta dishes with Mediterranean-inspired sauces, such as pesto and marinara. The cafe prides itself on using high-quality ingredients and preparing everything from scratch. One of the highlights is the freshly baked bread, which is perfect for dipping in olive oil or enjoying with a sandwich. While prices are slightly higher than some other options, the quality of the food and the cozy atmosphere make Nonna’s a worthwhile experience.
Saffron Mediterranean Cuisine: Authentic Flavors
Tucked away on South Harvard Avenue, Saffron Mediterranean Cuisine is a hidden gem that offers a truly authentic Mediterranean dining experience. The restaurant’s interior is simply decorated, focusing on creating a welcoming and comfortable atmosphere.
Saffron’s menu features a wide array of traditional Mediterranean dishes, from classic appetizers like hummus and baba ghanoush to flavorful entrees like tagine and moussaka. Their kabobs, marinated in aromatic spices and grilled to perfection, are a popular choice. The lamb tagine, slow-cooked with dried fruits and almonds, is a symphony of flavors and textures. They also offer a variety of vegetarian options, including falafel, stuffed grape leaves, and lentil soup. The owner, originally from the Middle East, takes great pride in using authentic recipes and high-quality ingredients to create dishes that are both flavorful and satisfying. “We want to bring the taste of home to Tulsa,” he says. The prices are moderate, and the portions are generous, making Saffron a great value for the quality and authenticity of the food.
Mediterranean Marketplaces: Bringing the Flavors Home
Beyond restaurants, Tulsa offers a few excellent Mediterranean markets and grocery stores where you can find authentic ingredients and specialty products to create your own Mediterranean feasts at home.
Middle East Market and Grill
Located on South Garnett Road, this market is a treasure trove of Middle Eastern and Mediterranean ingredients. You’ll find a vast selection of olives, cheeses, spices, dried fruits, nuts, and imported canned goods. They also have a butcher counter with halal meats and a small deli section with prepared foods like hummus and baba ghanoush. It’s the perfect place to stock up on essentials for Mediterranean cooking or to find unique snacks and treats.
International Marketplace
On East 21st Street, you’ll find a wide selection of products from across the globe, including a diverse selection of Mediterranean specialties.
Why Choose Mediterranean Food? Health Benefits and Beyond
The Mediterranean diet is not just a culinary trend; it’s a scientifically proven healthy way of eating. Its emphasis on fresh produce, lean proteins, and healthy fats has been linked to numerous health benefits, including:
- Improved Heart Health: The high levels of monounsaturated fats in olive oil, combined with the antioxidants in fruits and vegetables, help to lower cholesterol and reduce the risk of heart disease.
- Reduced Risk of Chronic Diseases: The anti-inflammatory properties of the Mediterranean diet have been shown to reduce the risk of type two diabetes, Alzheimer’s disease, and certain types of cancer.
- Weight Management: The focus on whole, unprocessed foods and healthy fats helps to promote satiety and prevent overeating, making it easier to maintain a healthy weight.
- Improved Mood and Cognitive Function: The nutrients in Mediterranean food, such as omega-three fatty acids and antioxidants, have been linked to improved mood and cognitive function.
Beyond the health benefits, Mediterranean food offers a delightful culinary experience. The vibrant flavors, the aromatic spices, and the focus on fresh ingredients create a cuisine that is both satisfying and nourishing. It’s a cuisine that celebrates simple pleasures and brings people together around the table.
Bringing the Mediterranean Home: Simple Recipe Suggestion
Want to try your hand at Mediterranean cooking? Here’s a simple and delicious recipe for a classic Greek salad:
Greek Salad (Horiatiki Salata)
Ingredients:
- One cucumber, peeled, seeded, and chopped
- Two ripe tomatoes, chopped
- One red onion, thinly sliced
- Half a green bell pepper, chopped
- Half a cup of Kalamata olives
- Four ounces of feta cheese, cubed
- Two tablespoons of extra virgin olive oil
- One tablespoon of red wine vinegar
- One teaspoon of dried oregano
- Salt and pepper to taste
Instructions:
- Combine the cucumber, tomatoes, onion, bell pepper, and olives in a large bowl.
- Add the feta cheese.
- In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Serve immediately and enjoy!
A Culinary Journey Awaits
Tulsa’s Mediterranean food scene is a vibrant and diverse tapestry of flavors, offering something for every palate and budget. From casual cafes to authentic restaurants and bustling markets, you’ll find a wealth of culinary delights waiting to be discovered. So, whether you’re a seasoned foodie or simply looking to explore new flavors, I encourage you to embark on a culinary journey and experience the taste of the Mediterranean in Tulsa, OK. Visit the spots mentioned, explore new restaurants, and don’t be afraid to try cooking Mediterranean-inspired dishes at home. With its focus on fresh ingredients, vibrant flavors, and health benefits, Mediterranean food is a delicious and rewarding way to nourish your body and soul. The tastes of the Mediterranean in Tulsa, OK, are waiting for you. Go explore!
