Ancient Flavors from the Heart of Turkey, Ready for the Week
🌾 Introduction: The Soul of Anatolia on Your Plate
Anatolian cuisine reflects the earthiness of central Turkey, the spices of the east, and the freshness of the Aegean. It’s a cuisine of:
- slow-roasted meats
- smoky eggplant, cracked wheat, pulses
- hearty stews, and
- simple yet refined desserts like aşure and tahini halva
This guide transforms timeless Anatolian dishes into a meal-prep-friendly, nutritious, and delicious weekly plan.
🍽️ Weekly Anatolian Meal-Prep Menu
| Day | Dish | Accompaniment | Garnish/Side |
|---|---|---|---|
| Mon | Etli Nohut (Lamb & Chickpea Stew) | Bulgur pilaf | Sumac onions |
| Tue | Kuru Patlıcan Dolması (Stuffed Dried Eggplant) | Cacık (herbed yogurt) | Mint + pomegranate molasses |
| Wed | Erişte with Browned Butter & Walnuts | Pickled veggies | Crumbled tulum cheese |
| Thu | Tirit (Bread & Lamb Broth Dish) | Tomato salad | Pul biber (chili flakes) |
| Fri | Mercimek Çorbası (Red Lentil Soup) | Lavash or bazlama | Lemon wedge |
| Sat | Zeytinyağlı Barbunya (Borlotti Beans in Olive Oil) | Rice | Fresh parsley |
| Sun | Aşure (Noah’s Pudding) | — | Walnut, pistachio, dried fruit |
🛒 Anatolian Meal-Prep Shopping List
Grains & Legumes
- Bulgur (fine & coarse)
- Erişte (handmade Turkish noodles or substitute tagliatelle)
- Red lentils, chickpeas, borlotti beans
- Dried eggplants (or fresh to roast)
Proteins
- Bone-in lamb or beef
- Yogurt (for cacık and tirit)
- Tulum or feta cheese (for garnish)
Vegetables & Herbs
- Onion, garlic, tomato paste
- Tomatoes, cucumbers, eggplants, parsley
- Lemon, pomegranate, mint
Pantry Staples
- Olive oil, butter
- Pomegranate molasses
- Pul biber (Aleppo chili flakes)
- Sumac
- Vinegar, salt
Sweets
- Aşure ingredients: wheat berries, dried apricots, raisins, figs, walnuts, chickpeas
🧑🍳 Sunday Meal-Prep Plan (Approx. 3 Hours)
🥘 Step 1: Prepare the Core Stews & Mains (90 mins)
- Etli Nohut (Lamb Chickpea Stew):
Soak chickpeas overnight. Sauté lamb chunks in olive oil, add tomato paste, onion, soaked chickpeas. Slow cook until tender. - Zeytinyağlı Barbunya:
Cook borlotti beans with onions, garlic, tomato paste, carrots, and generous olive oil. Let cool fully before storing. - Mercimek Çorbası:
Boil red lentils, blend with sautéed onions, garlic, cumin, and paprika. Finish with lemon juice and drizzle of mint-oil.
🍆 Step 2: Stuffed Eggplants & Erişte (45 mins)
- Kuru Patlıcan Dolması:
Rehydrate dried eggplants. Make rice-spice filling with tomato, onion, cinnamon, mint. Stuff and simmer in olive oil. - Erişte:
Boil Turkish noodles, toss with browned butter, crushed walnuts, and a sprinkle of salt.
🍞 Step 3: Quick-Sides, Toppings & Garnishes (45 mins)
- Tirit base: Tear leftover bread (bazlama/lavash), toast lightly. Store. On serving day, pour lamb broth over it, top with yogurt and paprika butter.
- Cacık: Yogurt, grated cucumber, garlic, dill — store chilled.
- Pickles & sumac onions: Slice red onions, add sumac, salt, vinegar.
- Aşure: Boil wheat, add chickpeas, dried fruit, and sweeten with sugar and rose water. Chill in bowls. Garnish with nuts and pomegranate.
🧊 Storage Tips
| Item | Storage | Life |
|---|---|---|
| Stews (Etli Nohut, Barbunya) | Airtight, fridge | 4–5 days |
| Cacık, dolma, salad | Chill separately | 2–3 days |
| Erişte, rice, pilaf | Airtight | 3 days |
| Aşure | Small cups, chill | 5 days |
| Flatbreads | Foil wrap, fridge | 4 days |
🍴 Serving Notes (Fast Reheat + Assembly)
- Stews: Reheat gently with splash of water
- Cacık & Pickles: Add fresh as topping
- Tirit: Assemble fresh — bread, broth, yogurt, butter
- Aşure: Enjoy chilled, with crushed pistachios or coconut flakes
🌟 Health & Heritage: Why Anatolian Food Works for Meal Prep
- Balanced: Proteins, grains, fiber, good fats
- Batch-Friendly: Soups, stews, dolmas all improve with time
- Deeply Satisfying: Minimal spice, maximum flavor
- Historically Nourishing: These are dishes that fed travelers, farmers, and royalty alike across Anatolia’s ancient plateaus
