13 Delicious Mediterranean Diet Recipes to Try Today

The Mediterranean diet is all about fresh, wholesome ingredients that come together to create delicious, healthy meals. From colorful veggies and hearty grains to lean proteins and aromatic herbs, these recipes celebrate the joys of cooking and eating in a way that’s both satisfying and good for you. Dive into this collection and discover how easy it is to whip up meals that are not just nourishing, but packed with flavor!

Mediterranean Chickpea Stew

This Mediterranean Chickpea Stew is a warm and hearty dish that brings comfort and flavor to your table. The vibrant colors of the chickpeas, tomatoes, and spinach create a feast for the eyes. The stew is rich in nutrients and packed with protein, making it a great choice for a healthy meal.

Chickpeas are the star of this dish. They add a lovely texture and absorb the flavors of the spices and vegetables beautifully. The addition of fresh tomatoes and spinach not only enhances the taste but also boosts the nutritional value. Serve this stew with a slice of crusty bread for dipping, and you have a satisfying meal.

Making this stew is simple and quick. You can whip it up on a busy weeknight or enjoy it as a cozy weekend dish. The ingredients are easy to find, and the steps are straightforward. Let’s get cooking!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 2 cups fresh spinach
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Crusty bread for serving

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until soft, about 5 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in the diced tomatoes, chickpeas, cumin, smoked paprika, salt, and pepper. Bring to a simmer.
4. Add fresh spinach and cook until wilted, about 2-3 minutes.
5. Serve hot with crusty bread on the side for dipping.

Roasted Vegetable and Feta Tart

This roasted vegetable and feta tart is a delightful addition to any Mediterranean diet. The vibrant colors of the roasted vegetables create an inviting dish that is as pleasing to the eyes as it is to the palate. With layers of zucchini, bell peppers, and a sprinkle of feta cheese, this tart is packed with flavor and nutrients.

The flaky crust holds everything together, making it a perfect option for lunch or dinner. Serve it warm or at room temperature, and watch it disappear from the table!

Ingredients

• 1 pre-made pie crust
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 eggplant, sliced
• 1 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. Roll out the pie crust and place it in a tart pan. Prick the bottom with a fork and set aside.
3. In a bowl, toss the sliced zucchini, bell peppers, and eggplant with olive oil, oregano, salt, and pepper.
4. Spread the vegetables evenly over the pie crust.
5. Sprinkle the crumbled feta cheese on top of the vegetables.
6. Bake for 30-35 minutes or until the vegetables are tender and the crust is golden brown.
7. Let it cool for a few minutes before slicing and serving.

Spicy Harissa Hummus with Pita Chips

Spicy Harissa Hummus is a delightful twist on the classic dip. This version packs a punch with the addition of harissa, a North African chili paste that brings warmth and depth. The hummus is creamy and smooth, making it perfect for dipping. Surrounding the hummus are crispy pita chips, ideal for scooping up every last bit of flavor. The vibrant colors of the dish, with the rich orange of the hummus and the golden-brown pita, make it visually appealing too.

To make this dish, you’ll need simple ingredients that come together quickly. It’s perfect for a snack, appetizer, or even a light meal. The combination of spices and the freshness of the ingredients make it a standout choice for anyone looking to enjoy Mediterranean flavors.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup tahini
• 2 tablespoons harissa paste
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• Salt, to taste
• Water, as needed for consistency
• Pita bread, cut into triangles for chips
• Extra olive oil for drizzling

Instructions

1. Blend the Hummus: In a food processor, combine chickpeas, tahini, harissa paste, olive oil, lemon juice, garlic, and salt. Blend until smooth, adding water as needed to reach your desired consistency.
2. Taste and Adjust: Taste the hummus and adjust seasoning if necessary. You can add more harissa for extra heat!
3. Prepare the Pita Chips: Preheat your oven to 400°F (200°C). Arrange pita triangles on a baking sheet, drizzle with olive oil, and sprinkle with salt. Bake for about 10-12 minutes or until golden and crispy.
4. Serve: Transfer the hummus to a serving bowl, drizzle with olive oil, and garnish with a sprinkle of paprika or fresh herbs if desired. Serve with warm pita chips.

Grilled Lemon Herb Chicken Skewers

Grilled Lemon Herb Chicken Skewers are a delightful dish that brings the flavors of the Mediterranean right to your table. Picture juicy pieces of chicken marinated in a zesty lemon herb blend, skewered with colorful bell peppers. The vibrant colors and fresh ingredients make this dish not just tasty but also visually appealing.

The grilling process adds a smoky flavor that perfectly complements the bright lemon and fragrant herbs. These skewers are perfect for a summer barbecue or a quick weeknight dinner. They’re easy to prepare and can be served with a side of salad or pita bread for a complete meal.

Let’s get cooking!

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 2 teaspoons lemon zest
• 3 cloves garlic, minced
• 1 tablespoon fresh thyme, chopped
• 1 tablespoon fresh rosemary, chopped
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 bell pepper, cut into 1-inch pieces (any color)
• 1 lemon, cut into wedges for grilling

Instructions

1. Marinate the Chicken: In a bowl, combine olive oil, lemon juice, lemon zest, garlic, thyme, rosemary, salt, and pepper. Add the chicken pieces and mix well. Cover and let marinate in the refrigerator for at least 30 minutes.
2. Prepare the Skewers: Preheat your grill to medium-high heat. Thread the marinated chicken and bell pepper pieces onto skewers, alternating between chicken and peppers.
3. Grill the Skewers: Place the skewers on the grill. Cook for about 10-12 minutes, turning occasionally, until the chicken is cooked through and has nice grill marks.
4. Grill the Lemon: Add lemon wedges to the grill for the last few minutes, allowing them to caramelize slightly.
5. Serve: Remove the skewers from the grill and serve hot, with grilled lemon wedges on the side for an extra burst of flavor.

Zesty Quinoa Tabbouleh Salad

This Zesty Quinoa Tabbouleh Salad is a refreshing twist on the classic dish. Packed with vibrant colors and fresh ingredients, it’s perfect for a light lunch or a side dish at dinner. The fluffy quinoa serves as a great base, while the parsley and tomatoes add a burst of flavor.

The salad is not only delicious but also healthy. Quinoa is a fantastic source of protein and fiber, making this dish both filling and nutritious. The lemon juice and olive oil dressing brings everything together, creating a zesty finish that will leave your taste buds happy.

To make this salad, you’ll need a few simple ingredients. It’s quick to prepare, so you can whip it up in no time!

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup fresh parsley, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh mint, chopped
• 1/4 cup olive oil
• 1/4 cup lemon juice
• Salt and pepper to taste

Instructions

1. Rinse the quinoa under cold water. In a pot, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes, or until water is absorbed.
2. Fluff the quinoa with a fork and let it cool.
3. In a large bowl, combine the cooled quinoa, parsley, tomatoes, cucumber, red onion, and mint.
4. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5. Pour the dressing over the salad and toss gently to combine.
6. Serve chilled or at room temperature.

Baked Eggplant Parmesan

Baked Eggplant Parmesan is a delicious twist on the classic Italian dish. This version uses tender slices of eggplant layered with rich marinara sauce and gooey cheese. The eggplant is baked until golden, making it a healthier option without sacrificing flavor.

The image showcases beautifully arranged slices of eggplant topped with melted cheese and marinara, served over a bed of spaghetti. It’s a feast for the eyes and the taste buds!

This dish is perfect for a cozy family dinner or a gathering with friends. It’s easy to prepare and sure to impress everyone at the table.

Ingredients

• 2 medium eggplants, sliced into 1/2-inch rounds
• 1 teaspoon salt
• 2 cups marinara sauce
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/4 cup olive oil
• 1 pound spaghetti (optional)

Instructions

1. Prepare the Eggplant: Preheat your oven to 375°F (190°C). Sprinkle the eggplant slices with salt and let them sit for about 30 minutes to draw out excess moisture.
2. Rinse and Dry: After 30 minutes, rinse the eggplant slices under cold water and pat them dry with paper towels.
3. Layer the Dish: In a baking dish, spread a layer of marinara sauce on the bottom. Place a layer of eggplant slices on top, followed by more marinara, mozzarella, and a sprinkle of Parmesan. Repeat the layers until all ingredients are used, finishing with cheese on top.
4. Bake: Drizzle olive oil over the top and sprinkle with oregano and black pepper. Cover with foil and bake for 30 minutes. Remove the foil and bake for an additional 15 minutes, or until the cheese is bubbly and golden.
5. Cook the Spaghetti: While the eggplant is baking, cook the spaghetti according to package instructions. Drain and set aside.
6. Serve: Once the eggplant is done, let it cool for a few minutes. Serve it over the spaghetti, and enjoy your delicious Baked Eggplant Parmesan!

Mediterranean Lentil Soup

Lentil soup is a staple in Mediterranean cuisine, known for its rich flavors and hearty texture. This dish is not only comforting but also packed with nutrients, making it a great choice for any meal. The image shows a steaming bowl of lentil soup, garnished with fresh parsley, which adds a pop of color and freshness. The warm tones of the soup, combined with the rustic bread in the background, create an inviting scene that makes you want to dig in.

The beauty of lentil soup lies in its versatility. You can customize it with various vegetables and spices to suit your taste. It’s perfect for a cozy dinner or a quick lunch. Plus, it’s easy to prepare, making it a go-to recipe for busy days.

Ingredients

• 1 cup dried lentils (green or brown)
• 1 medium onion, chopped
• 2 carrots, diced
• 1 celery stalk, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish

Instructions

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté until the vegetables are soft, about 5 minutes.
3. Add the garlic and bell pepper, cooking for another 2 minutes until fragrant.
4. Stir in the lentils, diced tomatoes, vegetable broth, cumin, and paprika. Bring to a boil.
5. Reduce heat and let it simmer for about 30-35 minutes, or until the lentils are tender.
6. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Classic Greek Salad with Olives

The Classic Greek Salad is a staple in Mediterranean cuisine. It’s fresh, colorful, and packed with flavor. This dish showcases the vibrant ingredients typical of Greek salads, including juicy tomatoes, crisp cucumbers, and tangy olives. The feta cheese adds a creamy texture that complements the crunch of the vegetables.

In the image, you can see a beautiful arrangement of sliced cucumbers, ripe tomatoes, and black olives, all topped with crumbled feta. A drizzle of olive oil brings everything together, enhancing the natural flavors. This salad is not just a side dish; it can be a light meal on its own.

Making a Greek salad is simple and quick. You can enjoy it as a refreshing snack or serve it alongside grilled meats. It’s perfect for summer gatherings or any time you crave something healthy and satisfying.

Ingredients

• 2 large ripe tomatoes, chopped
• 1 cucumber, sliced
• 1 bell pepper, chopped (optional)
• 1/2 red onion, thinly sliced
• 1 cup Kalamata olives
• 200g feta cheese, crumbled
• 1/4 cup extra virgin olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste
• Oregano for garnish

Instructions

1. Prepare the Vegetables: In a large bowl, combine the chopped tomatoes, sliced cucumber, bell pepper, and red onion.
2. Add the Olives: Toss in the Kalamata olives and crumbled feta cheese.
3. Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
4. Combine: Drizzle the dressing over the salad and gently toss to combine all ingredients.
5. Garnish: Sprinkle oregano on top before serving.

Tzatziki Sauce with Fresh Vegetables

Tzatziki sauce is a refreshing and creamy dip that perfectly complements fresh vegetables. This classic Mediterranean sauce is made with yogurt, cucumbers, garlic, and herbs, making it a healthy choice for snacking or as a side dish. The vibrant colors of the fresh vegetables, like crunchy carrots and crisp cucumbers, make this dish not only tasty but also visually appealing.

To prepare tzatziki, you simply mix together Greek yogurt, grated cucumber, minced garlic, and a splash of lemon juice. The result is a cool and tangy sauce that pairs wonderfully with a variety of veggies. Serve it as an appetizer at gatherings or enjoy it as a light snack during the day.

Here’s how to make your own tzatziki sauce and enjoy it with fresh vegetables!

Ingredients

• 1 cup Greek yogurt
• 1 medium cucumber, grated and drained
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill, chopped (or mint)
• Salt and pepper to taste
• Carrot sticks
• Cucumber slices

Instructions

1. Prepare the Cucumber: Grate the cucumber and squeeze out excess moisture using a clean kitchen towel.
2. Mix the Ingredients: In a bowl, combine Greek yogurt, grated cucumber, minced garlic, olive oil, lemon juice, and dill. Stir until well blended.
3. Season: Add salt and pepper to taste. Adjust the seasoning as needed.
4. Chill: Cover the tzatziki and let it chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
5. Serve: Arrange fresh carrot sticks and cucumber slices on a platter. Serve with the tzatziki sauce for dipping.

Couscous Salad with Roasted Red Peppers

Couscous salad is a delightful dish that brings together fresh ingredients and vibrant flavors. This version features roasted red peppers, which add a smoky sweetness to the mix. The fluffy couscous serves as a perfect base, soaking up all the delicious juices and spices.

The colorful presentation makes it a great choice for gatherings or a light lunch. Fresh herbs like parsley and mint enhance the flavor, making each bite refreshing. This salad is not only tasty but also packed with nutrients, making it a wonderful addition to the Mediterranean diet.

Let’s get into the ingredients and steps to whip up this tasty couscous salad!

Ingredients

• 1 cup couscous
• 1 1/4 cups vegetable broth
• 1 cup roasted red peppers, chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Cook the Couscous: In a saucepan, bring the vegetable broth to a boil. Stir in the couscous, cover, and remove from heat. Let it sit for about 5 minutes, then fluff with a fork.
2. Prepare the Vegetables: While the couscous is cooking, chop the roasted red peppers, cherry tomatoes, and red onion. Set them aside.
3. Mix the Salad: In a large bowl, combine the cooked couscous, roasted red peppers, cherry tomatoes, red onion, parsley, and mint.
4. Add Dressing: Drizzle olive oil and lemon juice over the salad. Season with salt and pepper. Toss everything together until well mixed.
5. Serve: Enjoy the salad warm or chill it in the refrigerator for about 30 minutes before serving for a refreshing dish.

Olive Oil Cake with Citrus Glaze

This Olive Oil Cake with Citrus Glaze is a delightful treat that perfectly embodies the Mediterranean diet. The cake is moist and tender, thanks to the olive oil, which adds a rich flavor without being overpowering. Topped with a bright citrus glaze, it’s a refreshing dessert that’s perfect for any occasion.

The vibrant orange slices on top not only enhance the cake’s appearance but also add a burst of citrusy goodness. This cake is simple to make and is sure to impress your family and friends.

Ingredients

• 1 ½ cups all-purpose flour
• 1 cup granulated sugar
• ½ cup extra virgin olive oil
• 3 large eggs
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 1 cup buttermilk
• Zest of 1 orange
• For the glaze: 1 cup powdered sugar
• 2 tablespoons fresh orange juice
• Orange slices for decoration

Instructions

1. Preheat the oven to 350°F (175°C). Grease and flour a 9-inch round cake pan.
2. In a large bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.
3. In another bowl, mix the olive oil, eggs, buttermilk, and orange zest until well combined.
4. Gradually add the wet ingredients to the dry ingredients, mixing until just combined.
5. Pour the batter into the prepared cake pan and smooth the top.
6. Bake for 30-35 minutes, or until a toothpick inserted in the center comes out clean.
7. Let the cake cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.
8. For the glaze, whisk together the powdered sugar and orange juice until smooth. Drizzle over the cooled cake.
9. Top with orange slices for decoration before serving.

Stuffed Bell Peppers with Quinoa and Feta

Stuffed bell peppers are a colorful and healthy dish that fits perfectly into the Mediterranean diet. These vibrant peppers are filled with a delicious mixture of quinoa, feta cheese, and herbs, making them both nutritious and satisfying.

The image showcases a variety of bell peppers, including red, yellow, and green, all stuffed to the brim with fluffy quinoa and topped with creamy feta. The bright colors not only make the dish visually appealing but also indicate the variety of nutrients packed inside.

This recipe is simple to make and can be customized with your favorite ingredients. It’s a great option for a light lunch or a hearty dinner. Plus, it’s a fun way to incorporate more vegetables into your meals!

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 cup feta cheese, crumbled
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Olive oil for drizzling

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until liquid is absorbed.
3. While the quinoa cooks, prepare the bell peppers. Cut the tops off and remove the seeds. Place them upright in a baking dish.
4. In a large bowl, mix cooked quinoa, feta cheese, cherry tomatoes, parsley, oregano, salt, and pepper.
5. Stuff each bell pepper with the quinoa mixture, pressing down gently to pack it in.
6. Drizzle a little olive oil over the stuffed peppers.
7. Bake in the preheated oven for 25-30 minutes, or until the peppers are tender.
8. Remove from the oven and let cool slightly before serving.

Whole Wheat Pita with Grilled Shrimp

Whole wheat pita with grilled shrimp is a delightful dish that brings together fresh ingredients and vibrant flavors. The image showcases a warm, soft pita filled with juicy grilled shrimp, crisp lettuce, and a creamy sauce. This meal is not just tasty; it’s also a healthy choice, fitting perfectly into the Mediterranean diet.

The combination of whole wheat pita and shrimp makes for a satisfying meal. Whole wheat adds fiber, while shrimp provides lean protein. Together, they create a balanced dish that’s easy to prepare and perfect for any occasion.

To make this dish, you’ll want to start with fresh shrimp. Grilling them enhances their natural sweetness and gives them a lovely smoky flavor. Pair that with a refreshing sauce, like tzatziki, and you have a winning combination.

Ingredients

• 4 whole wheat pitas
• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 cup lettuce, shredded
• 1/2 cup tzatziki sauce

Instructions

1. Preheat your grill to medium-high heat.
2. In a bowl, toss the shrimp with olive oil, paprika, garlic powder, salt, and pepper.
3. Skewer the shrimp or place them directly on the grill. Grill for about 2-3 minutes on each side until they are pink and opaque.
4. Warm the whole wheat pitas on the grill for about 1 minute on each side.
5. To assemble, place shredded lettuce inside each pita, add grilled shrimp, and drizzle with tzatziki sauce.
6. Serve immediately and enjoy your delicious whole wheat pita with grilled shrimp!