15 Mediterranean Diet Recipes

Discover the rich flavors and health benefits of Mediterranean cuisine with these delightful recipes. Bursting with fresh vegetables, lean proteins, and wholesome grains, Mediterranean diet dishes are not only delicious but also nutritious.

Perfect for those looking to enjoy meals that are both satisfying and good for the heart.

Explore a variety of recipes that bring the essence of the Mediterranean to your kitchen, making healthy eating a truly enjoyable experience.

1. Greek Salad

Enjoy the fresh, vibrant flavors of the Mediterranean with this delightful Greek Salad. Bursting with juicy tomatoes, crisp cucumbers, tangy olives, and creamy feta cheese, it’s a refreshing dish perfect for a light lunch or a side at dinner. The oregano and lemon vinaigrette adds a zesty kick that brings all the ingredients together beautifully.

Recipe

Ingredients:

• 4 cups chopped tomatoes
• 2 cups chopped cucumber
• 1 cup sliced red onion
• 1 cup Kalamata olives
• 1 cup crumbled feta cheese
• 1/4 cup extra-virgin olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a large mixing bowl, combine the tomatoes, cucumber, red onion, and olives.
2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Sprinkle with feta cheese before serving.

Serve with: Grilled pita bread.

Drink with: A chilled glass of white wine, like Sauvignon Blanc.

2. Mediterranean Stuffed Peppers

These Mediterranean Stuffed Peppers are a colorful and flavorful delight! Bell peppers are filled with a hearty mixture of quinoa, chickpeas, tomatoes, and olives, then baked to perfection. Topped with a sprinkle of feta cheese and fresh herbs, they make a satisfying and nutritious meal.

Recipe

Ingredients:

• 4 bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1 can chickpeas, drained and rinsed
• 1 cup diced tomatoes
• 1/2 cup chopped Kalamata olives
• 1/2 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, combine the quinoa, chickpeas, tomatoes, olives, parsley, olive oil, oregano, salt, and pepper.
3. Stuff the bell pepper halves with the quinoa mixture and place them in a baking dish.
4. Bake for 30 minutes, or until the peppers are tender.
5. Sprinkle with feta cheese before serving.

Serve with: A side of Greek yogurt.

Drink with: Sparkling water with lemon.

3. Tzatziki Sauce

Creamy, tangy, and refreshing, Tzatziki Sauce is a staple in Mediterranean cuisine. Made with Greek yogurt, cucumbers, garlic, and fresh herbs, it’s perfect as a dip for veggies, a sauce for grilled meats, or a spread for sandwiches. This versatile sauce is a must-have for any Mediterranean meal.

Recipe

Ingredients:

• 2 cups Greek yogurt
• 1 cup grated cucumber, drained
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp chopped fresh dill
• Salt and pepper to taste

Instructions:

1. In a mixing bowl, combine the Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper.
2. Mix until well combined.
3. Chill in the refrigerator for at least 30 minutes before serving.

Serve with: Warm pita bread or fresh veggies.

Drink with: A crisp glass of white wine, like Pinot Grigio.

4. Grilled Lamb Kebabs

Savory and succulent, Grilled Lamb Kebabs are a delicious way to enjoy the rich flavors of Mediterranean cuisine. Marinated in a mixture of olive oil, garlic, lemon juice, and herbs, the lamb is grilled to perfection, resulting in tender and flavorful bites. Serve these kebabs at your next BBQ or family dinner.

Recipe

Ingredients:

• 1 1/2 lbs lamb, cut into 1-inch cubes
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 3 cloves garlic, minced
• 1 tbsp chopped fresh rosemary
• 1 tbsp chopped fresh oregano
• 1 tsp ground cumin
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. In a large bowl, mix together the olive oil, lemon juice, garlic, rosemary, oregano, cumin, salt, and pepper.
2. Add the lamb cubes and toss to coat. Marinate for at least 1 hour.
3. Thread the lamb onto skewers.
4. Preheat the grill to medium-high heat and grill the kebabs for 10-15 minutes, turning occasionally, until the lamb is cooked to your desired doneness.
5. Serve with lemon wedges.

Serve with: Tzatziki sauce and a side salad.

Drink with: A robust red wine, like Cabernet Sauvignon.

5. Spanakopita (Spinach Pie)

Spanakopita is a classic Greek dish that combines flaky phyllo dough with a rich spinach and feta filling. Each bite is a delightful mix of crispy and creamy, making it a perfect appetizer or main course. This spinach pie is not only delicious but also visually stunning, ideal for entertaining guests.

Recipe

Ingredients:

• 1 lb fresh spinach, chopped
• 1 cup crumbled feta cheese
• 1/2 cup ricotta cheese
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 2 eggs, beaten
• 1/4 cup chopped fresh dill
• 1/2 tsp salt
• 1 package phyllo dough

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, heat the olive oil and sauté the onion and garlic until soft.
3. Add the spinach and cook until wilted. Remove from heat and let cool.
4. In a large bowl, mix the spinach mixture with feta, ricotta, eggs, dill, and salt.
5. Layer half the phyllo sheets in a baking dish, brushing each with olive oil.
6. Spread the spinach mixture over the phyllo.
7. Layer the remaining phyllo sheets on top, brushing each with olive oil.
8. Bake for 45 minutes, or until golden brown.

Serve with: Greek salad.

Drink with: A glass of light white wine, like Sauvignon Blanc.

6. Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad is a nutritious and flavorful dish that’s perfect for any occasion. Packed with protein-rich quinoa, fresh vegetables, and a zesty lemon vinaigrette, it’s a refreshing and satisfying meal. The addition of feta cheese and olives adds a delightful tangy twist.

Recipe

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a saucepan, bring the quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes, or until the water is absorbed.
2. Fluff the quinoa with a fork and let it cool.
3. In a large mixing bowl, combine the quinoa, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
5. Pour the dressing over the salad and toss to combine.

Serve with: Grilled chicken or fish.

Drink with: Iced tea with a splash of lemon.

7. Shakshuka (Poached Eggs in Tomato Sauce)

Shakshuka is a savory and spicy dish of poached eggs simmered in a flavorful tomato sauce. Originating from North Africa and popular throughout the Mediterranean, this hearty meal is perfect for breakfast, lunch, or dinner. The combination of tomatoes, peppers, onions, and spices creates a rich and satisfying sauce that pairs beautifully with the soft, runny eggs.

Recipe

Ingredients:

• 2 tbsp olive oil
• 1 onion, diced
• 1 red bell pepper, chopped
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp paprika
• 1/4 tsp cayenne pepper
• 1 can (28 oz) diced tomatoes
• Salt and pepper to taste
• 4-6 large eggs
• 1/4 cup chopped fresh cilantro or parsley

Instructions:

1. Heat olive oil in a skillet over medium heat. Add the onion and bell pepper, and cook until softened.
2. Stir in the garlic, cumin, paprika, and cayenne, and cook for 1 minute.
3. Pour in the diced tomatoes, season with salt and pepper, and simmer for 10-15 minutes, until the sauce thickens.
4. Make small wells in the sauce and crack an egg into each well.
5. Cover the skillet and cook until the eggs are set to your liking.
6. Sprinkle with cilantro or parsley before serving.

Serve with: Crusty bread for dipping.

Drink with: Freshly squeezed orange juice or a spicy Bloody Mary.

8. Hummus

Smooth, creamy, and utterly delicious, Hummus is a classic Mediterranean dip made from chickpeas, tahini, lemon juice, and garlic. Perfect as a snack or appetizer, it’s great with fresh veggies, pita bread, or even as a spread in sandwiches. This homemade hummus recipe is simple yet packed with flavor.

Recipe

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup tahini
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1/2 tsp ground cumin
• Salt to taste

Instructions:

1. In a food processor, combine the chickpeas, tahini, lemon juice, garlic, olive oil, cumin, and salt.
2. Blend until smooth and creamy, adding water as needed to reach desired consistency.
3. Adjust seasoning to taste and serve.

Serve with: Pita chips or sliced vegetables.

Drink with: Iced mint tea or a light, fruity white wine.

9. Baba Ganoush

Baba Ganoush is a smoky, creamy dip made from roasted eggplants, tahini, lemon juice, and garlic. It’s a fantastic alternative to hummus and pairs beautifully with fresh veggies or pita bread. The rich, smoky flavor and smooth texture make it a crowd-pleaser at any gathering.

Recipe

Ingredients:

• 2 large eggplants
• 1/4 cup tahini
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1/2 tsp ground cumin
• Salt to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Prick the eggplants with a fork and place them on a baking sheet.
3. Roast for 30-40 minutes, until the eggplants are soft and the skin is charred.
4. Let the eggplants cool, then scoop out the flesh and discard the skins.
5. In a food processor, combine the eggplant flesh, tahini, lemon juice, garlic, olive oil, cumin, and salt.
6. Blend until smooth and creamy. Adjust seasoning to taste and serve.

Serve with: Pita bread or fresh vegetables.

Drink with: A refreshing glass of lemonade or a crisp Sauvignon Blanc.

10. Falafel

Crispy on the outside and tender on the inside, Falafel is a beloved Mediterranean dish made from ground chickpeas, herbs, and spices. These flavorful fritters are perfect for stuffing into pita bread with fresh veggies and tahini sauce or enjoying on their own as a snack.

Recipe

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cup chopped onion
• 1/4 cup fresh parsley
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp baking powder
• 2-3 tbsp flour

Instructions:

1. In a food processor, combine the chickpeas, onion, parsley, garlic, cumin, coriander, salt, pepper, and baking powder.
2. Pulse until the mixture is coarse but holds together. Add flour if needed.
3. Shape the mixture into small patties or balls.
4. Heat oil in a skillet over medium heat. Fry the falafel until golden brown on both sides.
5. Drain on paper towels before serving.

Serve with: Pita bread, tahini sauce, and a side salad.

Drink with: A chilled glass of rosé or sparkling water with lemon.

11. Chicken Souvlaki

Juicy, tender, and packed with flavor, Chicken Souvlaki is a popular Mediterranean dish that features marinated chicken grilled to perfection. The combination of lemon, garlic, and oregano in the marinade gives the chicken a bright and savory taste. Serve it with pita bread, tzatziki sauce, and fresh vegetables for a complete meal.

Recipe

Ingredients:

• 1 1/2 lbs chicken breast, cut into cubes
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 3 cloves garlic, minced
• 1 tbsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste
• Lemon wedges for serving
• Pita bread
• Tzatziki sauce

Instructions:

1. In a large bowl, combine the olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
2. Add the chicken cubes and toss to coat. Marinate for at least 1 hour.
3. Thread the chicken onto skewers.
4. Preheat the grill to medium-high heat and grill the chicken for 8-10 minutes, turning occasionally, until fully cooked.
5. Serve with lemon wedges, pita bread, and tzatziki sauce.

Serve with: Greek salad and a side of rice.

Drink with: A glass of chilled white wine, like Chardonnay.

12. Tabouleh

Fresh, light, and bursting with flavor, Tabouleh is a classic Mediterranean salad made with parsley, bulgur, tomatoes, and mint. The zesty lemon dressing ties everything together, making it a perfect side dish or light meal. This herb-packed salad is both refreshing and nutritious.

Recipe

Ingredients:

• 1 cup bulgur wheat
• 1 1/2 cups boiling water
• 2 cups finely chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1 cup diced tomatoes
• 1/2 cup diced cucumber
• 1/4 cup chopped green onions
• 1/4 cup lemon juice
• 1/4 cup olive oil
• Salt and pepper to taste

Instructions:

1. Place the bulgur wheat in a bowl and pour the boiling water over it. Cover and let it soak for 15 minutes.
2. Fluff the bulgur with a fork and let it cool.
3. In a large mixing bowl, combine the bulgur, parsley, mint, tomatoes, cucumber, and green onions.
4. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
5. Pour the dressing over the salad and toss to combine.

Serve with: Grilled meats or falafel.

Drink with: Mint lemonade or a light white wine.

13. Mediterranean Baked Cod

Mediterranean Baked Cod is a simple yet flavorful dish that’s perfect for a healthy dinner. The cod is baked with a medley of tomatoes, olives, and herbs, infusing it with the bright and fresh flavors of the Mediterranean. This dish is light, nutritious, and incredibly delicious.

Recipe

Ingredients:

• 4 cod fillets
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and sliced
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 1/4 cup olive oil
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the cod fillets in a baking dish.
3. In a bowl, combine the tomatoes, olives, garlic, parsley, olive oil, salt, and pepper.
4. Spoon the tomato mixture over the cod fillets.
5. Place lemon slices on top of the fish.
6. Bake for 20 minutes, or until the fish is cooked through.

Serve with: Steamed vegetables or a side salad.

Drink with: A crisp white wine, like Pinot Grigio.

14. Roasted Eggplant with Tahini

Roasted Eggplant with Tahini is a rich and flavorful dish that’s easy to prepare and full of Mediterranean flair. The eggplant is roasted until tender and then drizzled with a creamy tahini sauce. Garnished with fresh herbs and a sprinkle of paprika, it’s a delicious and healthy addition to any meal.

Recipe

Ingredients:

• 2 large eggplants
• 1/4 cup tahini
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Slice the eggplants in half lengthwise and place them on a baking sheet.
3. Drizzle with olive oil and season with salt and pepper.
4. Roast for 25-30 minutes, until the eggplant is tender and golden.
5. In a blender, combine the tahini, lemon juice, garlic, and a bit of water. Blend until smooth.
6. Drizzle the tahini sauce over the roasted eggplant and garnish with fresh parsley.

Serve with: Couscous or rice.

Drink with: A glass of dry rosé.

15. Orzo with Spinach and Lemon

Orzo with Spinach and Lemon is a light and zesty pasta dish that’s perfect for any meal. The orzo is cooked with fresh spinach and tossed in a bright lemon sauce. The result is a flavorful and satisfying dish that’s easy to prepare and full of Mediterranean goodness.

Recipe

Ingredients:

• 1 cup orzo pasta
• 2 cups fresh spinach, chopped
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• 1/4 cup grated Parmesan cheese
• 2 tbsp olive oil
• Salt and pepper to taste
• Lemon zest for garnish

Instructions:

1. Cook the orzo according to package instructions. Drain and set aside.
2. In a skillet, heat the olive oil over medium heat. Add the garlic and cook until fragrant.
3. Add the spinach and cook until wilted.
4. Stir in the cooked orzo, lemon juice, and Parmesan cheese. Season with salt and pepper.
5. Garnish with lemon zest before serving.

Serve with: Grilled chicken or fish.

Drink with: A glass of chilled Chardonnay or iced tea.

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