March/April Recipe of the Month — Baharat (Middle Eastern Spice Blend)

Baharat (Photo by Marusa Jonas, Nutrition Education Program)
Baharat (Photo by Marusa Jonas, Nutrition Education Program)

By Emily Gratopp, MS, ACSM-CPT, Extension Educator in Lancaster County

In honor of sharing cultural diversities, this recipe originates from Middle Eastern cuisine. Baharat is a Middle Eastern spice blend. The spice blend can be used on meats, rice and in many dishes, including tilapia (see the Baharat Spiced Tilapia recipe online at These Middle Eastern recipes are sure to be a treat for the palate.

(Yield: 20 Servings)

• 2 Tablespoons black peppercorns
• 2 Tablespoons cumin seeds
• 2 Tablespoons coriander seeds
• 2 teaspoons whole cloves
• 2 teaspoons cardamom seeds
• 2 Tablespoons paprika
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg

1. Wash hands with soap and water.

2. Heat a medium skillet over medium-high heat. Add black peppercorns, cumin seeds, coriander seeds, whole cloves and cardamom seeds. Toast for 3–5 minutes, or until fragrant, while stirring continuously to avoid burning.

3. Transfer to a small bowl and let cool for 5 minutes.

4. Combine with the rest of the spices and grind into a fine powder. You can use a spice or coffee grinder, blender, food processor, or mortar and pestle.

5. Store in an airtight container in a cool, dark place for up to 1 year.

Nutrition Information: Serving Size (1 teaspoon): Calories 10; Total Fat 0g; Saturated Fat 0g; Cholesterol 0mg; Sodium 0mg; Total Carbohydrates 2g; Fiber 1g; Total Sugars 0g includes 0g Added Sugars; Protein 0g; Vitamin D 0%; Calcium 2%; Iron 6%; Potassium 2%

Nutrition Software Used: ESHA Food Processor