Urfa Biber: The Turkish Chili Pepper You Want In Your Spice Drawer

Urfa biber is also known as Urfa pepper and Isot Pepper. It's a chili flake that comes from Southern Turkey. A sprinkle of this deep crimson, slightly smoky and salty spice will add mild heat to dishes such as hummus, muhammara and babaganoush.

Urfa Pepper: A first taste of Urfa pepper

After a year of dating, I visited my husband's Turkish family. His father drove us south from Adana in Turkey to Gaziantep, Antakya and two ancient cities, about 30 miles away from the Syrian border.

I learned that you should eat baklava upside-down so that the buttery syrupy part hits your mouth first. For breakfast, I had a rich, fatty stew of lamb called Beyran (my husband was tapped out by that time). I also walked through the spice shops in Turkey.

In the bazaars you can find pistachios from Antep, dried fruits and spices in all the colors of rainbow. They are piled high inside large wooden barrels. Vendors sell copper pots alongside antique chessboards, handmade guitars and dried vegetables.

The spice was known as "Aleppo", and had appeared on trendy menus in restaurants for many years. Urfa biber, however, was different. It looked more maroon and oily, like a finely ground dark roasted coffee.

As I snipped on a few, I realized how many varieties there are in dried chili peppers. Urfa Biber has a tannic taste with a sweet, sun-dried flavor and a hint or smoke. It also has a mild, lingering spicy kick.

Urfa biber is now a regular in my spice cabinet. Try this lesser-known Mediterranean seasoning. Like me, you may sprinkle the dried chili on scrambled egg, lentil soup and even take-out pizza.

How Urfa Biber is Made?

Farmers harvest deep red peppers in Sanliurfa (also known as Urfa) in the southeast of Turkey. The peppers, which are dried in the sun during the day and then wrapped tightly at night so that they "sweat", are ground into powder before being packaged.

The sun-curing gives Urfa Pepper its winey, sweet and almost caramelized flavor. It also has a lightly smoky taste. The peppers are wrapped overnight to enhance their flavor. This is also the reason for the oily appearance of the spice.

Urfa Biber Use and Instructions

Urfa biber can be used in the same way as any other chili flakes.

I sprinkled Urfa Biber on my Turkish Poached Eggs (Cilbir) in the morning and Manti (a Turkish Dumpling with Garlicky Yogurt). It adds a pop of color to homemade dips like hummus and babaganoush. I sprinkled it on grilled watermelon and used the mixture to rim my margarita glass, like Turkish Tajin.

Urfa biber can be used like black pepper. Sprinkle Urfa Biber on a tomato to bring out its earthy flavor. Upgrade your takeout pizza. Salad dressings can be given a hint of smoke. It can be used as black peppercorn, and the list is endless!

Spices: How to store them

Spices, including Urfa Biber, should be stored in a dark, cool and dry environment. This could be your spice cabinet or pantry. Like fresh herbs, spices get duller over time. I know the best place to replenish your spice cabinet!

Urfa Biber substitutes: Best Substitutes

Aleppo pepper is a good substitute for Urfa Biber, thanks to its mildly spicy level and slightly fruity taste. Red chili flakes have a more intense flavor and a stronger kick, but will work as well. Black peppercorn is also a good option in a hurry.

Search all Mediterranean Recipes

Our Shop Visit

The Mediterranean Dish published Urfa Biber, the Turkish chili pepper you want in your spice drawer.

Frequently Asked Questions

Is Banana allowed in the Mediterranean diet?

Yes, banana is allowed on the Mediterranean diet. Bananas provide healthy and low-calorie nutrition. They are rich in vitamin B6, potassium, and dietary fiber. Bananas can be added to salads, porridge, smoothies, and sweet potato dishes as a healthy side dish. To add protein, it can be served as a snack along with nut butters such as almond and peanut. If you are following the Mediterranean Diet, it might be beneficial to pair bananas and healthy fats like seeds and nuts to increase digestion and promote satisfaction when eating meals.

What are some of the principles that underlie the Mediterranean diet?

Mediterranean diet is a lifestyle choice that focuses on healthy and nutritious foods and regular physical activity. This diet emphasizes fruits and vegetables, whole grains and legumes, as well as healthy fats like olive oil and nuts. There is also a moderate amount of dairy products, fish and meat. The Mediterranean diet encourages the consumption of red wine in moderation. The following are the main principles of the Mediterranean Diet:

1. Eat mostly plant-based foods such as fruits, vegetables, legumes, cereals, beans, seeds, and yogurt.
2. Choose fresh ingredients over pre-packaged processed food items whenever possible.
3. For a rich flavor, use herbs over salt.
4. Incorporate physical activity into your daily routine, like taking a walk after dinner or participating in an exercise class.
5. Enjoy sharing meals with loved ones and enjoy the shared experience of cooking together.
6. You can practice mindful eating by paying more attention to the textures, flavors, and smells in your food. This will enable you to recognize when you're full and satisfied.

Can I drink alcohol on a Mediterranean diet?

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Drinks suitable for this include dry wines and beer as well as spirits made with natural ingredients like vodka, whiskey, or Gin. High sugar cocktails and heavy spirits should be avoided. Additionally, incorporating daily doses of fluids such as water or herbal teas can keep the body hydrated and help reduce cravings for sugary drinks!

Statistics

• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)

External Links

[TAG74]

• American Heart Association


• What is the Mediterranean Diet? American Heart Association

[TAG77]

• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet - NEJM

[TAG79]

• (PDF) The Association Between Dietary Patterns and Insulin Resistance: A Systematic Review


• (PDF). Citrus as a Mediterranean Diet Component

[TAG82]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How does the Mediterranean diet support brain health and decrease cognitive decline?

Mediterranean diet is a diet that consists of eating a variety of whole foods, fruits, vegetables, legumes and nuts. Red meat and added sugar are not allowed. It has been linked with many health benefits including better brain health. According to research, the Mediterranean Diet can slow the aging process and reduce the risk of developing dementia. It can also be used to treat mood disorders and protect against oxidative damage caused by aging.

Many aspects of the Mediterranean diet are good for brain health and can help to prevent cognitive decline. Consuming large amounts of antioxidant rich plant foods, such as fruits or vegetables, is one of the best ways to support healthy neurological functioning. Monounsaturated fats, such as olive oils, are important for maintaining healthy omega-3 levels. This is critical for brain health. Limiting processed carbohydrates can also help improve mental clarity. It stabilizes blood glucose levels throughout the day, and reduces inflammation related to chronic diseases like Alzheimer's and stroke.

A Mediterranean-style diet that includes fresh fruits, vegetables, fish and poultry, whole grains, plenty of olive oil, good fats and occasional red wine will help you maintain adequate nutrition for cognitive decline. A regular exercise routine at a moderate intensity is also a good way to increase your serotonin level, which helps with mental well-being. Combining these tips can increase one's odds of attaining good physical and mental health status into old age.

Resources:

[TAG85] FOOD OF THE WORLDIn this cooking game you can prepare a wide variety of food: from Mexican tacos and nachos, to Italian pizzas or salads from the..

[TAG86] FOOD OF THE WORLD In this cooking game you can prepare a wide variety of food: from Mexican tacos and nachos, to Italian pizzas or salads from the

[TAG87] We dive deep into the world of the carnivore diet as we challenge @anthonychaffeemd a neurosurgeon resident and expert on the #carnivorediet ...

[TAG88] Are you looking for the best baked cod recipe ever? You've FOUND it! This incredibly flavorful Mediterranean diet meal is loaded with all the healthy

[TAG89] CBS4's Naomi Ruchim reports on the new diet findings.

[TAG90] DISCLAIMER: I AM NOT A NUTRITIONIST. Consult your your doctor before taking any vitamins and making any diet changes! I have consulted with my doctor

[TAG91] HW: 252lbs | 114kgCW: 196.4 | 89 kgHeight: 5'4Helloooo ♡ I'm Ashley, and this is my self proclaimed glow up year. Im on a mission to become my..

[TAG92] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG93] There are many aspects of our eating habits that could be vastly improved. In fact, the Standard American Diet, which is full of processed foods,..

[TAG94] This Greek salad with chickpeas, tomatoes, cucumbers and feta is an evolution of the classic Greek salad, with the addition of chickpeas, which make it more

[TAG95] Juicy peaches are one of the best parts of summer. We've narrowed it down to our favorite summer peach recipes, Mediterranean diet inspired. The post Our 8

[TAG96] A Mediterranean diet may help reduce dementia symptoms, according to studies. Here's an easy recipe from Barcelona-based Chef Sarah Stothart.To catch

[TAG97] Explore the variety of virtual Healthy Living classes hosted by Bronson Health educators. Looking for more information on eating well, moving your..

[TAG98] Good news—it's okay to enjoy small amounts of alcohol and dessert while you follow the Mediterranean Diet. Oldways' Director of Nutrition Kelly Toups

[TAG99] The magic elixir of olive oil, lemon, and honey, when combined and left overnight, unfolds a treasure trove of benefits that can truly transform your

[TAG100] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG101] The magic elixir of olive oil, lemon, and honey, when combined and left overnight, unfolds a treasure trove of benefits that can truly transform your health

[TAG102] Ingredients Basic Pizza Dough see recipe 2 tablespoons olive oil 16 oz sliced button mushrooms ¼ onion, finely chopped 1 teaspoon dried Italian..

[TAG103] This zucchini parmesan recipe skips breading and frying for a light, vegetarian, and gluten free dinner that’s quick and easy. The post Zucchini..

[TAG104] #wholefoodplantbased #healthy #vegan #healthycookingwithshaydaWelcome to Healthy Cooking with Shayda as we go live today at 5:00pm Pacific Time! ..

[TAG105] #wholefoodplantbased #healthy #vegan #healthycookingwithshayda Welcome to Healthy Cooking with Shayda as we go live today at 5:00pm Pacific Time! Today,

[TAG106] ABOUT MACKEREL In the Eastern Mediterranean, oily fish are incredibly esteemed. These include mackerel, anchovies, and sardines, among others. We eat them

[TAG107]   BULGUR 101: A lot of people confuse bulgur with cracked wheat. It is cracked wheat, usually Durum, but with a difference. Bulgur is parboiled. That makes it

[TAG108] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG109] SOY SAUCE AND THE MEDITERRANEAN DIET It might seem incongruous to include soy sauce in recipes that embrace the plant-based traditions of Ikaria and the wider

[TAG110] These easy healthy snack ideas will help you stay on track with the Mediterranean diet - one of the healthiest diets in the world - and I'll be sharing my top

[TAG111] Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little

[TAG112] A mini triangle-shaped version of tiropita, tiropitakia is a traditional Greek dish where feta cheese is wrapped in filo dough and baked until crispy.

[TAG113] Lenny Kravitz (58 years old) I Haven’t Been SICK In 37 Years| The SECRET To My Youthful lookIn this inspiring video, rockstar Lenny Kravitz h Reveals

[TAG114] Summer Dinner For 2 Ingredients For the lamb 4 small loin lamb chops, about 1 lb total Lamb Marinade ¼ cup olive oil ¼ cup lemon juice ½ teaspoon..

[TAG115] Italian antipasto and a sweet and spicy sun-dried tomato aioli upgrade the classic chicken sandwich in this chicken sandwich recipe.The post..

[TAG116] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG117]   HELPFUL TIP: Bread salads abound across the Mediterranean and were typically a way to make use of leftover bread. Remember, the Mediterranean diet and the

[TAG118] Welcome to Paleovsketo.com, the trusted source for up-to-date knowledge on lifestyle nutrition. From paleo, keto, Mediterranean and plant-based diets

[TAG119] This video discusses diet to lower high blood pressure or hypertension. High blood pressure, also known as hypertension, is a common condition that can

[TAG120] At Paleovsketo.com, we bring you only the highest quality content on the lifestyle choices of Paleo, Keto, Mediterranean, and plant-based dieting,..

[TAG121] Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the

[TAG122] Discover the vibrant flavors of Greek Salad in this mouthwatering recipe video. Fresh veggies, tangy feta cheese, and a zesty dressing create a refreshing

[TAG123] When you "eat this, not that", you make healthy choices to eat better with 10 healthy food swaps. Following the Mediterranean diet is all about balancing those

[TAG124] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG125] Viewers will embark on a journey exploring the origins of the Mediterranean diet and understanding its core principles. We'll dive into why this eating pattern,

[TAG126] Ok yall! So my holistic lifestyle is in full effect! I've been moving more, and working on my mindset, and now it's time to change my eating habits...this is a

[TAG127] Mediterranean Diet Weight Loss Program: https://www.mediterraneanliving.com/mediterranean-diet-program-for-weight-loss/ The Mediter […]

[TAG128] There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This

[TAG129] Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with

[TAG130] Sharing Mediterranean diet inspired recipes and realistic meal ideas for those warm summer days when it's just too hot to cook! The post 50 Easy Dinner Ideas

[TAG131] Why is summer the best time to lose weight? There's a certain synchronicity between the arrival of summer and the growing desire to lose weight and adopt a

[TAG132] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG133] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive

[TAG134] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons You Should Be Cooking

[TAG135] Creamy, Greek yogurt dressing with fresh dill, lemon and garlic. Perfect as a salad dressing or as a dip for veggies. The post Dill Yogurt Dressing appeared

[TAG136] This scrumptious Mediterranean grilled tomato mozzarella sandwich features juicy tomatoes, melted mozzarella, complemented with extra virgin olive oil and…The

[TAG137] Sharing simple ways to create a Mediterranean diet Memorial Day spread that anyone would find delicious and refreshing. The post Mediterranean Diet Memorial

[TAG138] A lighter and healthier version of the original classic, this Baja inspired margarita is simple, made with fresh ingredients and delicious!The post Baja

[TAG139] Juicy tomatoes, tangy fresh mozzarella and fragrant basil come together to make this this flavorful and easy to make…The post Caprese Skewers appeared first on

[TAG140] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG141] If you order a copy of my book The Mediterranean Diet Cookbook for Beginners, you will receive the eBook…The post Free E-book with Book Purchase appeared first

[TAG142] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG143] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG144] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG145] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG146] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG147] Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the

[TAG148] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG149] This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the

[TAG150] Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding

[TAG151] These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors.

[TAG152] This Easy Baked Spinach and Feta Cheese Frittata is a breeze to make and comes together in less than 30 minutes! Ideal for a weekend brunch, a hearty and

[TAG153] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of