Comforting Mediterranean Recipes to Savor Malta’s Autumn

How to Keep Summer Alive with Mediterranean-Inspired Comfort Food for Cooler Days

There’s something inherently soothing about Mediterranean cuisine that evokes the warmth of summer, even as the air turns crisp and the days grow shorter. In Malta, where the Mediterranean lifestyle meets a rich culinary tradition, embracing seasonal, nourishing dishes can be a delightful way to transition into autumn. Think hearty chickpeas simmered with rosemary, a bowl of pasta entwined with bitter greens, or golden zucchini flowers fried to perfection. These dishes require little more than high-quality olive oil, fresh ingredients, and the promise of comfort on cooler evenings.

The beauty of Mediterranean cooking lies in its adaptability. As summer fades, the table naturally shifts to celebrate autumn’s bounty. Juicy, sun-ripened tomatoes are replaced with earthy brassicas and nutty flavors that warm both body and soul. A rustic bowl of chickpea purée or orecchiette with cime di rapa may have humble roots, but paired with a drizzle of robust extra virgin olive oil, they exude understated elegance. These dishes remind us that simplicity, done right, is the ultimate form of comfort cooking. For those in Malta seeking to embrace the Mediterranean diet's health benefits, these recipes are perfect for nourishing both body and mind.

Pasta e Ceci with Tubetti and Broccoli Rabe Pesto

A Puglian classic with a healthy twist, pasta e ceci embodies the Mediterranean trinity of pasta, legumes, and olive oil. Known for its wholesome simplicity, this dish is a family favorite that encourages connection at the table. The addition of broccoli rabe pesto enhances the nutritional profile with a dose of vitamins A, C, and K, plus antioxidants that promote longevity.

Serves: 4
Time: 20 minutes

Ingredients:

• 2½ cups cooked chickpeas
• 500ml chickpea water
• Handful of tubetti pasta
• Sliced baby carrots (cooked in chickpea water with a sprig of rosemary, remove rosemary when carrots are tender)

For the broccoli rabe pesto:

• 1 small bunch broccoli rabe (rapini)
• Toasted almonds
• 4 cloves roasted garlic
• 200g Pecorino cheese, grated
• Salt and pepper
• ½ cup extra virgin olive oil

Method:

1. Prepare the broccoli rabe by removing tough stalks, blanching in salted water until bright green, then chilling thoroughly.
2. Blend the broccoli rabe, almonds, garlic, Pecorino, salt, and pepper in a food processor until finely chopped. Gradually add olive oil and process until smooth.
3. Cook the tubetti al dente and mix with the hot chickpeas and carrot broth. Serve topped with broccoli rabe pesto and a drizzle of premium olive oil.

This dish is a celebration of Puglia's countryside, where tradition meets wellness in every bite.

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Orecchiette con le Cime di Rapa

Orecchiette con le cime di rapa is the epitome of southern Italian comfort food. Packed with bitter greens, aromatic anchovies, and high-quality olive oil, it’s a dish that delivers bold flavors and health benefits. Broccoli rabe, a staple in Maltese markets during autumn, is rich in fiber, vitamins, and minerals, making this dish a nutritious choice for seasonal dining.

Serves: 4
Time: 20 minutes

Ingredients:

• 300g orecchiette
• 3-4 cups cime di rapa, coarsely chopped
• 2 garlic cloves, sliced thinly
• 2 dried bird’s-eye chilies, crushed
• 5 large anchovies in oil
• 60g Pecorino stagionato
• Zest of half a lemon
• 4 tbsp toasted breadcrumbs
• 90ml extra virgin olive oil, plus extra for drizzling

Method:

1. Cook the orecchiette in salted boiling water. In a pan, gently sauté garlic in olive oil until golden, add chilies and anchovies, letting them melt into the oil.
2. Add the cime di rapa to the pasta pot 3 minutes before the pasta is done cooking.
3. Transfer the pasta and greens to the pan with the anchovy mixture, tossing to coat. Adjust seasoning with salt and pepper.
4. Serve hot, garnished with Pecorino, breadcrumbs, lemon zest, and a drizzle of olive oil.

This dish is a true expression of rustic Mediterranean cooking—simple, hearty, and deeply satisfying.

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Fritto of Sage, Zucchini Flowers, and Anchovies

For a fleeting taste of summer even in autumn, fritto misto offers a crispy, golden treat that’s irresistibly delicious. In Malta, zucchini flowers are often available into early autumn, while sage leaves are abundant year-round. Combined with protein-rich anchovies, this dish makes for a perfect appetizer or snack with a Mediterranean twist.

Serves: 4
Time: 25 minutes

Ingredients:

• Handful of large sage leaves
• 4-6 zucchini flowers
• 8 large anchovies in oil
• Oil for frying

For the batter:

• 100ml beer
• 100ml iced water
• ¼ tsp salt
• Around 200g plain flour (chilled in the freezer)

Method:

1. Prepare the batter by gently mixing the flour and salt into the beer and water. Lumps are fine, as overmixing will reduce the batter’s crispness.
2. Keep the batter cold until ready to use. Coat each ingredient in the batter and fry separately in hot oil until golden brown.
3. Season with salt and serve immediately with lemon wedges.

This fritto is a delightful balance of crunch, saltiness, and freshness—a reminder of summer’s bounty even as autumn settles in.

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These recipes, inspired by Trulli Ulivi’s olive oil and the culinary traditions of Puglia, embody the soul of Mediterranean cooking. In Malta, where the sun shines brightly and the sea breeze carries the aroma of fresh herbs, incorporating these dishes into your seasonal repertoire is a celebration of health, longevity, and flavor. Whether you’re cooking for family or entertaining guests, these meals are a testament to the timeless charm of Mediterranean cuisine.