Ladera: Discover the Heart of the Mediterranean Diet with Extra Virgin Olive Oil

In the Mediterranean diet, Ladera stands out as a delicious, traditional way of cooking with extra virgin olive oil (EVOO). In Greek, “λάδι” (ladi) means “oil,” and Ladera dishes reflect this—vegetarian recipes rich in EVOO that showcase the flavours and health benefits of slow-cooked vegetables. LIÁ extra virgin olive oil is the star in these dishes, bringing out unique flavours while adding the health benefits that are core to the Mediterranean diet.

The Origins of Ladera and Greek Olive Oil Cooking Traditions

In Messinia, Greece, and other regions of the Mediterranean, families historically ate meat sparingly, perhaps once a week, focusing instead on the abundance of seasonal vegetables from their gardens. Our farm continues this tradition, with seasonal vegetables like tomatoes, green beans, courgettes, and leafy greens still growing well into November. This week, for example, our family savoured some of the last fresh beans of the season, a reminder of the close relationship between traditional Greek cuisine and the land.

Ladera recipes like these are more than side dishes; they are hearty and satisfying enough to be the main course. They’re light, refreshing, and perfect for anyone following a plant-based Mediterranean diet. Thanks to the abundant use of Greek extra virgin olive oil, these recipes are packed with flavour, as the vegetables soak up the rich taste of extra virgin olive oil, garlic, and herbs, making each bite a true taste of the Mediterranean.

Health Benefits of Ladera Dishes and Extra Virgin Olive Oil Year-Round

Though Ladera recipes are often associated with summer vegetables, they are enjoyed year-round by vegetarians, vegans, and health-conscious food lovers. These recipes are naturally plant-based and deliver a high level of healthy fats from EVOO. When vegetables are slow-cooked in extra virgin olive oil, not only are they delicious, but they also enhance nutrient absorption, especially vitamins and antioxidants.

Cooking with extra virgin olive oil brings out a depth of flavour that’s unmatched by other oils. Its high content of monounsaturated fats supports heart health, and its antioxidant properties help reduce inflammation. Ladera recipes offer a simple, healthy way to enjoy Mediterranean flavours, making them ideal for a balanced diet.

Fasolakia Ladera (Green Beans in Extra Virgin Olive Oil): A Mediterranean Diet Recipe

One of the most popular Ladera recipes is Fasolakia Ladera, a classic dish featuring fresh green beans cooked with tomatoes, courgettes, and extra virgin olive oil. Here’s how to make this simple but delicious dish.

Ingredients:

• 1 kg fresh green beans, trimmed and washed
• 2 courgettes, thickly sliced
• 1 potato, cut into large chunks
• 150–200 ml LIÁ extra virgin olive oil
• 1 large onion, finely chopped
• 3 cloves of garlic, crushed
• 1 kg tomatoes, grated
• 1/2 bunch parsley, finely chopped
• Salt and freshly ground black pepper, to taste

Instructions:

1. Clean, wash, and drain the green beans thoroughly.
2. Cut the potato into large chunks and slice the courgettes into thick rounds.
3. Heat half of the extra virgin olive oil in a large, wide pot over medium heat.
4. Add the chopped onion and sauté until translucent.
5. Add the garlic, cooking briefly until fragrant, then add the green beans, courgettes, and grated tomatoes.
6. Season with salt and pepper, sprinkle in the chopped parsley, and stir everything well.
7. Cover the pot and let the vegetables simmer gently in their own juices. Add a little water if necessary, but traditionally, Ladera relies on EVOO and tomatoes for moisture.
8. Cook for about 40–50 minutes, or until the vegetables are tender. Add the remaining EVOO towards the end of cooking to enrich the flavours.

Serve Fasolakia Ladera warm or at room temperature, enjoying the robust flavours of extra virgin olive oil and fresh vegetables. This dish invites you to savour a slow, flavourful meal and to experience the health benefits of traditional Mediterranean diet recipes. Pair with wholegrain bread and a glass of Vidiano wine for a full Mediterranean experience.

Whether you’re new to the Mediterranean diet or a long-time enthusiast, Ladera dishes made with LIÁ extra virgin olive oil offer a delicious way to explore Greek olive oil at its finest. Subscribe to our newsletter and follow us on social media to learn more about the health benefits of extra virgin olive oil, and discover more Mediterranean diet recipes to bring the taste of Greece to your table.