21 Delicious Mediterranean Diet Recipes to Boost Your Health

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The Mediterranean diet is renowned for its health benefits and delicious flavors. Here are 21 mouthwatering recipes to help you embrace this nutritious lifestyle.

1. Greek Salad

This classic Greek salad is a refreshing and healthy starter or side dish.

Ingredients:

  • 4 large tomatoes, chopped
  • 1 cucumber, sliced
  • 1 red onion, thinly sliced
  • 200g feta cheese, cubed
  • 1/2 cup kalamata olives
  • 2 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp dried oregano
  • Salt and pepper to taste

Method:

  1. In a large bowl, combine tomatoes, cucumber, and red onion.
  2. Add feta cheese and olives.
  3. In a small bowl, whisk together olive oil, vinegar, oregano, salt, and pepper.
  4. Pour the dressing over the salad and toss gently to combine.
  5. Serve immediately or chill for 30 minutes to allow flavors to meld.

2. Grilled Mediterranean Chicken

This flavorful grilled chicken is perfect for a summer barbecue or a quick weeknight dinner.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1/4 cup extra virgin olive oil
  • 2 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Method:

  1. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
  2. Place chicken breasts in a large zip-top bag and pour the marinade over them.
  3. Seal the bag and massage to coat the chicken. Refrigerate for at least 30 minutes or up to 4 hours.
  4. Preheat grill to medium-high heat.
  5. Grill chicken for 6-8 minutes per side, or until internal temperature reaches 165°F (74°C).
  6. Let rest for 5 minutes before serving.

3. Lemon Garlic Hummus

This creamy homemade hummus is perfect for dipping vegetables or spreading on pita bread.

Ingredients:

  • 1 (15 oz) can chickpeas, drained and rinsed
  • 1/4 cup tahini
  • 3 tbsp lemon juice
  • 2 cloves garlic, minced
  • 2 tbsp extra virgin olive oil
  • 1/4 tsp salt
  • 2-3 tbsp water
  • Paprika for garnish

Method:

  1. In a food processor, combine chickpeas, tahini, lemon juice, garlic, olive oil, and salt.
  2. Process until smooth, adding water as needed to reach desired consistency.
  3. Taste and adjust seasonings if necessary.
  4. Transfer to a serving bowl, drizzle with olive oil, and sprinkle with paprika.
  5. Serve with vegetables or pita bread.

4. Mediterranean Quinoa Salad

This protein-packed salad is perfect for a light lunch or as a side dish.

Ingredients:

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

Method:

  1. Cook quinoa in water according to package instructions. Let cool.
  2. In a large bowl, combine cooled quinoa, cucumber, tomatoes, red onion, olives, feta, and parsley.
  3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  4. Pour dressing over the salad and toss to combine.
  5. Chill for at least 30 minutes before serving.

5. Baked Falafel

These baked falafel are a healthier alternative to the traditional fried version.

Ingredients:

  • 1 (15 oz) can chickpeas, drained and rinsed
  • 1/2 onion, roughly chopped
  • 3 cloves garlic, minced
  • 1/4 cup fresh parsley
  • 1 tbsp lemon juice
  • 1 tsp cumin
  • 1 tsp coriander
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp whole wheat flour
  • 1 tbsp olive oil

Method:

  1. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. In a food processor, combine all ingredients except flour and olive oil. Pulse until finely chopped but not pureed.
  3. Transfer mixture to a bowl and stir in flour.
  4. Form mixture into 12 small patties.
  5. Brush patties with olive oil and place on the prepared baking sheet.
  6. Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy.

6. Grilled Vegetable Skewers

These colorful skewers are a great way to enjoy a variety of vegetables.

Ingredients:

  • 1 zucchini, cut into thick rounds
  • 1 red bell pepper, cut into squares
  • 1 yellow bell pepper, cut into squares
  • 1 red onion, cut into wedges
  • 8 cherry tomatoes
  • 8 button mushrooms
  • 1/4 cup olive oil
  • 2 tbsp balsamic vinegar
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • Salt and pepper to taste

Method:

  1. In a small bowl, whisk together olive oil, balsamic vinegar, garlic, oregano, salt, and pepper.
  2. Thread vegetables onto skewers, alternating colors.
  3. Brush skewers with the marinade.
  4. Preheat grill to medium-high heat.
  5. Grill skewers for 10-12 minutes, turning occasionally, until vegetables are tender and lightly charred.

7. Mediterranean Tuna Salad

This light and refreshing tuna salad is perfect for a quick lunch.

Ingredients:

  • 2 (5 oz) cans tuna, drained
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cucumber, diced
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp kalamata olives, chopped
  • 2 tbsp fresh parsley, chopped
  • 2 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Method:

  1. In a medium bowl, flake the tuna with a fork.
  2. Add red onion, cucumber, tomatoes, olives, and parsley.
  3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  4. Pour dressing over the tuna mixture and toss to combine.
  5. Serve immediately or chill for 30 minutes to allow flavors to meld.

8. Whole Wheat Pita Bread

Homemade pita bread is easier to make than you might think and tastes delicious.

Ingredients:

  • 2 cups whole wheat flour
  • 1 cup all-purpose flour
  • 1 tsp salt
  • 1 tsp sugar
  • 2 1/4 tsp active dry yeast
  • 1 1/4 cups warm water
  • 1 tbsp olive oil

Method:

  1. In a large bowl, combine flours, salt, sugar, and yeast.
  2. Add warm water and olive oil, mixing until a dough forms.
  3. Knead dough on a floured surface for 5-7 minutes until smooth and elastic.
  4. Place dough in a greased bowl, cover, and let rise for 1 hour.
  5. Preheat oven to 450°F (230°C) with a baking stone or inverted baking sheet inside.
  6. Divide dough into 8 pieces and roll each into a 6-inch circle.
  7. Place pitas on the hot baking stone and bake for 3-4 minutes until puffed and lightly golden.

9. Stuffed Bell Peppers

These colorful stuffed peppers are a complete meal in one package.

Ingredients:

  • 4 large bell peppers, any color
  • 1 cup cooked brown rice
  • 1/2 lb lean ground turkey
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • 1 (14.5 oz) can diced tomatoes
  • 1 tsp dried oregano
  • 1/2 tsp dried basil
  • 1/4 cup crumbled feta cheese
  • Salt and pepper to taste

Method:

  1. Preheat oven to 375°F (190°C).
  2. Cut tops off peppers and remove seeds. Place in a baking dish.
  3. In a large skillet, brown turkey with onion and garlic.
  4. Add tomatoes, oregano, basil, salt, and pepper. Simmer for 5 minutes.
  5. Stir in cooked rice and feta cheese.
  6. Stuff peppers with the mixture and replace tops.
  7. Cover dish with foil and bake for 30-35 minutes until peppers are tender.

10. Tzatziki Sauce

This creamy Greek sauce is perfect for dipping or as a condiment.

Ingredients:

  • 1 cup Greek yogurt
  • 1/2 cucumber, grated and squeezed dry
  • 2 cloves garlic, minced
  • 1 tbsp lemon juice
  • 1 tbsp fresh dill, chopped
  • 1 tbsp extra virgin olive oil
  • Salt to taste

Method:

  1. In a medium bowl, combine all ingredients.
  2. Mix well and adjust seasonings to taste.
  3. Cover and refrigerate for at least 1 hour before serving to allow flavors to meld.

11. Mediterranean Lentil Soup

This hearty lentil soup is packed with vegetables and flavor.

Ingredients:

  • 1 cup green lentils, rinsed
  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 1 (14.5 oz) can diced tomatoes
  • 6 cups vegetable broth
  • 2 cups spinach, chopped
  • Salt and pepper to taste
  • Lemon wedges for serving

Method:

  1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5 minutes.
  2. Add garlic, cumin, and oregano. Cook for 1 minute.
  3. Add lentils, tomatoes, and broth. Bring to a boil, then simmer for 25-30 minutes until lentils are tender.
  4. Stir in spinach and cook for 2 minutes.
  5. Season with salt and pepper. Serve with lemon wedges.

12. Grilled Mediterranean Sardines

These grilled sardines are a traditional and nutritious Mediterranean dish.

Ingredients:

  • 1 lb fresh sardines, cleaned
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • 1 tsp dried oregano
  • Salt and pepper to taste
  • Lemon wedges for serving

Method:

  1. In a small bowl, mix olive oil, garlic, lemon juice, oregano, salt, and pepper.
  2. Brush sardines with the mixture.
  3. Preheat grill to high heat.
  4. Grill sardines for 2-3 minutes per side until cooked through.
  5. Serve with lemon wedges.

13. Roasted Mediterranean Vegetables

This colorful medley of roasted vegetables makes a perfect side dish.

Ingredients:

  • 1 eggplant, cubed
  • 2 zucchini, sliced
  • 1 red bell pepper, chunked
  • 1 yellow bell pepper, chunked
  • 1 red onion, cut into wedges
  • 3 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp dried thyme
  • Salt and pepper to taste

Method:

  1. Preheat oven to 425°F (220°C).
  2. In a large bowl, toss vegetables with olive oil, garlic, thyme, salt, and pepper.
  3. Spread on a baking sheet in a single layer.
  4. Roast for 25-30 minutes, stirring halfway through, until vegetables are tender and lightly browned.

14. Mediterranean Chickpea Salad

This protein-rich salad is perfect for a light lunch or side dish.

Ingredients:

  • 2 (15 oz) cans chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup feta cheese, crumbled
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tsp dried oregano
  • Salt and pepper to taste

Method:

  1. In a large bowl, combine chickpeas, cucumber, bell pepper, red onion, parsley, and feta.
  2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  3. Pour dressing over salad and toss to combine.
  4. Chill for at least 30 minutes before serving.

15. Baked Mediterranean Cod

This simple baked cod is flavored with Mediterranean herbs and lemon.

Ingredients:

  • 4 cod fillets (6 oz each)
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 lemon, thinly sliced
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Salt and pepper to taste
  • Fresh parsley for garnish

Method:

  1. Preheat oven to 400°F (200°C).
  2. In a small bowl, mix olive oil, garlic, oregano, and basil.
  3. Place cod fillets in a baking dish and brush with the herb mixture.
  4. Top each fillet with lemon slices.
  5. Bake for 12-15 minutes until fish flakes easily with a fork.
  6. Garnish with fresh parsley before serving.

16. Mediterranean Quinoa Stuffed Tomatoes

These stuffed tomatoes make a delicious and nutritious vegetarian main course.

Ingredients:

  • 6 large tomatoes
  • 1 cup cooked quinoa
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup kalamata olives, chopped
  • 2 tbsp fresh basil, chopped
  • 2 tbsp pine nuts, toasted
  • 1 tbsp olive oil
  • Salt and pepper to taste

Method:

  1. Preheat oven to 375°F (190°C).
  2. Cut tops off tomatoes and scoop out seeds and pulp.
  3. In a bowl, mix quinoa, feta, olives, basil, pine nuts, olive oil, salt, and pepper.
  4. Stuff tomatoes with the quinoa mixture.
  5. Place in a baking dish and bake for 20-25 minutes until tomatoes are tender.

17. Greek Yogurt Parfait

This healthy parfait makes a great breakfast or snack.

Ingredients:

  • 2 cups Greek yogurt
  • 1/4 cup honey
  • 1 cup mixed berries
  • 1/4 cup granola
  • 2 tbsp chopped walnuts

Method:

  1. In a small bowl, mix Greek yogurt with honey.
  2. In 4 glasses, layer yogurt mixture, berries, granola, and walnuts.
  3. Repeat layers until glasses are full.
  4. Serve immediately or chill until ready to eat.

18. Mediterranean Grilled Eggplant

This simple grilled eggplant is a versatile side dish or vegetarian main.

Ingredients:

  • 2 large eggplants, sliced 1/2 inch thick
  • 1/4 cup olive oil
  • 2 tbsp balsamic vinegar
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • Salt and pepper to taste
  • Fresh basil for garnish

Method:

  1. In a small bowl, whisk together olive oil, balsamic vinegar, garlic, oregano, salt, and pepper.
  2. Brush eggplant slices with the mixture.
  3. Preheat grill to medium-high heat.
  4. Grill eggplant for 4-5 minutes per side until tender and lightly charred.
  5. Garnish with fresh basil before serving.

19. Mediterranean Orzo Salad

This light pasta salad is perfect for picnics or potlucks.

Ingredients:

  • 1 cup orzo pasta
  • 1/4 cup red onion, finely chopped
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup kalamata olives, sliced
  • 1/4 cup feta cheese, crumbled
  • 2 tbsp fresh mint, chopped
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Method:

  1. Cook orzo according to package instructions. Drain and cool.
  2. In a large bowl, combine cooled orzo, red onion, cucumber, tomatoes, olives, feta, and mint.
  3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  4. Pour dressing over salad and toss to combine.
  5. Chill for at least 30 minutes before serving.

20. Mediterranean Baked Salmon

This flavorful baked salmon is topped with a colorful Mediterranean salsa.

Ingredients:

  • 4 salmon fillets (6 oz each)
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • 1 cup cherry tomatoes, quartered
  • 1/4 cup red onion, finely chopped
  • 1/4 cup kalamata olives, chopped
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp capers, drained
  • 1 tbsp lemon juice

Method:

  1. Preheat oven to 400°F (200°C).
  2. Place salmon on a baking sheet, brush with 1 tbsp olive oil, and season with salt and pepper.
  3. Bake for 12-15 minutes until salmon flakes easily with a fork.
  4. Meanwhile, in a bowl, combine tomatoes, red onion, olives, parsley, capers, lemon juice, and remaining olive oil.
  5. Top baked salmon with the tomato mixture before serving.

21. Mediterranean Spiced Almonds

These spiced almonds make a healthy and flavorful snack.

Ingredients:

  • 2 cups raw almonds
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1/2 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/4 tsp cayenne pepper (optional)

Method:

  1. Preheat oven to 325°F (165°C).
  2. In a bowl, toss almonds with olive oil.
  3. In a separate bowl, mix paprika, cumin, garlic powder, salt, and cayenne.
  4. Add spice mixture to almonds and toss to coat.
  5. Spread almonds on a baking sheet in a single layer.
  6. Bake for 15-20 minutes, stirring occasionally, until almonds are fragrant and lightly toasted.
  7. Let cool completely before serving.

This completes the 21 Mediterranean diet recipes. Enjoy these delicious and healthy meals as part of your Mediterranean lifestyle!

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