7 Delicious Mediterranean Diet Recipes

The Mediterranean diet has been renowned for its health benefits for ages. Known as one of the healthiest diets in the world, Mediterranean diet recipes are full of vegetables, fruits, whole grains, legumes, olive oil, and fish. Eating a Mediterranean diet has been linked to weight loss, reduced risk of disease, and increased heart health. Mediterranean diet recipes aren't only healthy, they're also delicious so adding Mediterranean diet recipes to your life will help your health and satisfy your taste buds too. There are so many delicious Mediterranean diet recipes out there, so to make your life easier we’ve picked seven Mediterranean diet recipes that are easy, healthy, and delicious. These dishes will make eating healthy a breeze.  

Classic Greek Salad

No list of Mediterranean diet recipes would be complete without the classic Greek salad. This recipe will take about ten minutes to make and create six servings. For this recipe, you’ll need:

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  • 3 tomatoes
  • 2 cucumbers
  • 1 red onion 
  • Olive oil to taste 
  • Lemon juice to taste 
  • Oregano, salt, and pepper to taste 
  • 1 cup Greek feta cheese
  • Kalamata olives (amount of our choice) 

To make this classic and refreshing dish dice up your tomato, cucumbers, onion, and olives and mix them in a bowl with olive oil, lemon juice, and your seasonings. Mediterranean diet recipes don't get much easier than this tasty dish. 

Tabbouleh

Sticking to the easy and healthy Mediterranean diet recipes of salad, the traditional Lebanese dish of Tabbouleh is a delicious and fun twist on conventional salads. Traditionally made with bulgur wheat, we’ve opted for quinoa for an even healthier and gluten-free dish. For this recipe you’ll need:

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  • 1 cup cooked quinoa 
  • ½ cup chopped spring onion 
  • 1 ⅔ cup chopped tomatoes 
  • 1 cup finely chopped fresh mint 
  • 1 cup finely chopped fresh parsley 
  • Lemon juice to taste
  • Olive oil to taste 

To make Tabbouleh mix all your dry ingredients in a bowl and add lemon juice and olive oil to taste. Quick, simple, and healthy!

Hummus

Everyone loves dip, and while many dips are unhealthy, the Mediterranean diet has some amazing and healthy dip options, like hummus. This dip is packed with nutrients, protein, and taste. This recipe will take about 15 minutes to make and produce about five cups of hummus. You’ll need a food processor or a blender to complete this dish. You'll also need:

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  •  2 cans of garbanzo beans
  • 4 tablespoons of lemon juice
  • 6 cloves of peeled and crushed garlic
  • 3 tablespoons of tahini
  • ¼ teaspoon crushed red pepper 

For this dip, you’ll need to toss drained garbanzo beans into your food processor (or blender) and blend until the beans create a paste. Then add lemon juice, garlic, tahini, and crushed red pepper. Once everything is added, blend until the texture is smooth. Once it’s ready, you can add your hummus to your favorite salad or dip pita bread or chips in this creamy healthy spread. 

Mediterranean Salmon

Salmon plays a big part in Mediterranean diet recipes. Salmon packs tons of nutrients, antioxidants, and omega-3 fatty-acids so it’s great for a healthy diet. This recipe takes about 25 minutes to prepare and makes four servings. For this simple recipe you’ll need:

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  • ½ cup of olive oil
  • ¼ cup balsamic vinegar
  • 4 cloves of garlic, pressed
  • 4 salmon filets
  • 1 tablespoon chopped fresh cilantro 
  • 1 tablespoon chopped fresh basil 
  • 1 ½ teaspoons garlic salt 

First, make your marinade by mixing olive oil and balsamic vinegar in a bowl. Lay your salmon filets in a baking dish and rub them with garlic and pour your marinade over them. Add cilantro, basil, and garlic and set this dish aside for 10 minutes, allowing for the salmon to marinate.

While you’re waiting for the salmon to marinate, preheat your oven to broil. Once your salmon is marinated, broil for about 7 minutes. Then flip the filets over and broil for another 8 minutes, or until both sides are browned. You can serve this dish up with some rice, a bed of vegetables, or a nice salad.

Stuffed Eggplant

Another common ingredient in many Mediterranean diet recipes is the eggplant. Rich in fiber, potassium, magnesium, and antioxidants, this beautiful vegetable is versatile. This recipe might sound challenging, but it’s simple. This recipe takes about 30 minutes to prepare. For this drool-worthy, healthy, and hearty meal you’ll need:

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  • 1 eggplant 
  • 2 tablespoons olive oil 
  • ½ cup of diced shallots
  • 1 cup chopped mushrooms 
  • 5 chopped tomatoes from a can 
  • 1 tablespoon of canned tomato juice 
  • ½ cup cooked quinoa 
  • 2 garlic minced garlic cloves 
  • ½ teaspoon ground cumin 
  • 1 tablespoon tahini 
  • ½ teaspoon garlic powder 
  • 1 tablespoon chopped parsley
  • Salt and pepper to taste

Preheat your oven to 425 degrees. Then take your eggplant and cut it in half, vertically, and scoop out some flesh from the middle. Put your eggplant halves on a baking sheet and drizzle them with a tablespoon of olive oil and bake them for 20 minutes. While your eggplant halves are in the oven, you’ve got more work to do.

Heat the rest of your olive oil in a skillet and saute your shallots and mushrooms for about 5 minutes. Next, add tomatoes, quinoa, and spices. Keep this on the stove until all the liquid is gone. At this point, your eggplant halves should be ready, take them out of the oven and reduce the heat to 350 degrees. Stuff your eggplant halves with the mixture from your skillet and bake for 10 more minutes. Last, combine your tahini, lemon, garlic, and a sprinkle of salt and pepper. When your eggplant halves are out of the oven, drizzle this sauce over them and you’re done.

Mediterranean Flatbread

Mediterranean flatbreads are a great pick from Mediterranean diet recipes because they are the perfect substitute for pizza, without the guilt. Here’s what you’ll need for this recipe:

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  • 3 pieces of pita or naan bread 
  • 2 cups baby spinach 
  • 1 tablespoon olive oil 
  • ⅔ cup cannellini beans 
  • ¼ cup almonds 
  • 2 tablespoons water 
  • ¼ cup basil leaves 
  • ¼ teaspoon sea salt 
  • ⅛ teaspoon pepper 
  • ½ cup artichoke hearts 
  • ½ avocado 
  • ⅓ red onion 
  • ½ cup cherry tomatoes 
  • 2 ounces of Greek feta cheese 

Preheat your oven to 350 degrees and make your white bean spinach pesto sauce. To make this sauce mix your white beans, baby spinach, olive oil, water, basil, sea salt, pepper, and almonds in a food processor or blender and blend until smooth. Then put your pieces of bread on a baking sheet and evenly distribute your sauce to each piece of bread. Next, Chop up your cherry tomatoes, artichoke hearts, red onion, and avocado and add some to each slice of bread. Top your bread slices with feta cheese and a sprinkle of sea salt. Bake your flatbreads for about 10 minutes and you’re all set for a delicious and healthy pizza alternative.

Moussak​​​​​a

Moussaka is the Mediterranean diet recipes version of lasagna, using eggplant instead of noodles. This dish is traditionally made with bechamel cheese and ground meat. For a healthier spin on this dish, we’ve got a delicious vegan version for you. For this dish you’ll need:

  • 3 eggplants
  • 1 tablespoon olive oil 
  • 2.5 cups almond milk
  • 2 tablespoons potato start 
  • 2 tablespoons nutritional yeast 
  • ½ teaspoon salt
  • ⅛ teaspoon ground nutmeg
  • 1 can of plum tomatoes 
  • 1 tablespoon tomato paste 
  • 2 onions sliced thinly 
  • 2 finely chopped garlic cloves
  • ⅛ teaspoon cinnamon 
  • ½ teaspoon salt
  • ⅛ ground black pepper 
  • A pinch of cayenne pepper 
  • 1 tablespoon of maple syrup (optional)

Preheat your oven to 400 degrees and dice up tomatoes from a can,  add your diced tomatoes with their canned juice to a skillet over medium heat for about 10 minutes. Then, complete your tomato sauce by adding tomato paste, maple syrup, cinnamon, salt, and pepper and give all the ingredients a quick mix and remove them from the stove.

Next, cut your eggplants into 1-inch slices and fry them in olive oil and salt until they are golden brown. After your eggplants are fried, heat some olive oil and saute your onions and garlic until soft. Then, add your tomato sauce and mix until everything is evenly dispersed and remove the ingredients from the stove top.

Next, make your vegan bechamel. Heat up your almond milk in a saucepan and add the potato starch, nutritional yeast, salt, and nutmeg. Mix everything well and heat for about five to ten minutes on medium until the mixture has thickened.

For the final step, layer half of your eggplants slices in a greased baking dish and smother them in your onion, garlic, and tomato paste mixture. Then stack another layer of eggplant slices and cover them with bechamel. Bake for 25-30 minutes and serve topped with parsley.

Conclusion on Healthy Mediterranean Diet Recipes

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Mediterranean food is full of healthy options and delicious Mediterranean diet recipes that are fun and easy to make. The best part is most of these dishes will keep you full, satisfied, and never have you feeling like you're on a restrictive diet. If you’re ready for a healthy diet that’s delicious too, try one or all of these Mediterranean diet recipes. No matter which ones you choose, you’re in for a treat. 

 

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