Mediterranean Diet Traditional Fruit Kompot

Embrace the wholesome flavors of the Mediterranean with this Traditional Fruit Kompot recipe—a refreshing, naturally sweetened beverage that’s as nourishing as it is delicious. Perfectly aligned with the Mediterranean diet, this dish combines dried apricots, figs, and cranberries with fresh apples and pears, simmered to perfection with cinnamon, cloves, and a hint of lemon zest. The result is a vibrant, fruit-infused drink that can be served warm or chilled, offering a healthier alternative to sugary sodas or juices. Optional honey adds a touch of sweetness, while fresh mint leaves provide an invigorating garnish. Quick to prepare and featuring no refined sugars, this versatile drink is ideal for family meals, casual gatherings, or a soothing treat. Whether you enjoy the kompot with or without the softened fruit pieces, its naturally complex flavor will transport you straight to the sunny coasts of the Mediterranean.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 6

Ingredients

• 100 grams Dried apricots
• 100 grams Dried figs
• 50 grams Dried cranberries (unsweetened)
• 2 pieces Fresh apples (medium, peeled, cored, and chopped)
• 2 pieces Fresh pears (medium, peeled, cored, and chopped)
• 2 pieces Cinnamon sticks
• 5 pieces Cloves
• 1 teaspoon Lemon zest (organic)
• 1 tablespoon Honey (optional, for added sweetness)
• 2 liters Water
• 5 leaves Fresh mint leaves (for garnish)

Directions

Step 1

Rinse all dried fruits (dried apricots, dried figs, and dried cranberries) under cold water to remove any surface residue.

Step 2

Peel, core, and chop the fresh apples and pears into medium-sized chunks.

Step 3

In a large pot, combine the water, dried fruits, fresh apple chunks, fresh pear chunks, cinnamon sticks, cloves, and lemon zest.

Step 4

Bring the mixture to a boil over medium-high heat.

Step 5

Reduce the heat to low and let it simmer gently for 25–30 minutes, stirring occasionally to ensure the fruits soften evenly and flavors meld together.

Step 6

If you prefer a slightly sweeter kompot, stir in the honey during the last 5 minutes of simmering. Taste and adjust sweetness as desired.

Step 7

Remove the pot from heat and let the kompot cool to room temperature. This allows the flavors to deepen further.

Step 8

Strain the liquid if you prefer a clear drink, or leave the fruits in for a rustic presentation.

Step 9

Serve chilled or at room temperature, garnished with fresh mint leaves for a touch of color and freshness.

Step 10

Store leftovers in an airtight container in the refrigerator for up to 5 days.

Nutrition Facts

Serving size	(2900.0g)

Amount per serving	% Daily Value*
Calories	1126.2

Total Fat 4.6g	0%
Saturated Fat 0.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 113.0mg	0%
Total Carbohydrate 290.0g	0%
Dietary Fiber 45.7g	0%
Total Sugars 204.4g
Protein 9.1g	0%

Vitamin D 0IU	0%
Calcium 492.2mg	0%
Iron 7.6mg	0%
Potassium 2510.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 3.3%

Protein: 2.9%

Carbs: 93.7%