Growing up, some of my favorite memories are from the tiny kitchen where my Nonna Lidia taught me how to cook.
She never talked about “budget meals” — she simply cooked the Mediterranean way: using what was cheap, what was fresh, and what could stretch to feed everyone who stopped by.
Even today, as Louise and I cook for our home and our blog, these are still the meals we make the most.
They’re simple, cozy, and built on the same cucina povera principles Nonna lived by: beans, lentils, vegetables, herbs, olive oil, and grains.
In this roundup, we’re sharing 25 budget Mediterranean Diet Meals inspired by her cooking and by the dishes we make week after week. They’re full of bright Mediterranean flavor, made with everyday ingredients, and perfect for anyone who wants to eat healthy without overspending.
Mediterranean Budget Swaps We Use:
- No chickpeas? Use white beans or lentils.
- No fresh herbs? Use dried oregano or dill.
- No spinach? Use any leafy greens.
- No orzo? Any small pasta works.
- No feta? Try olives, or nothing at all.
Mediterranean Bean & Lentil Meals
Protein-rich, fiber-rich, and the foundation of cucina povera.
1. Revithia (Greek Chickpea Soup)
My Nonna Lidia made soups like this on cold days when the budget was tight. This Greek version uses chickpeas, lemon and tahini to make a creamy soup with just a few cheap ingredients.
Lentils, tomatoes, and herbs — the trio every Mediterranean family relies on. Lentils are the cheapest protein you can buy, and they make a warm, nourishing soup that lasts for days.
Chickpeas, turmeric, garlic, and spinach simmer into a creamy pot of comfort. It’s hearty, healthy, and entirely pantry-based — exactly the kind of “make something from nothing” meal Nonna loved.
The perfect Italian cucina povera meal: orzo, chickpeas, garlic, and rosemary cooked together in one pot. It’s cozy, creamy, and feeds the family without costing much.
5. Black beans and rice with feta
A Mediterranean twist on a pantry classic. Rice, beans, herbs, and a bit of feta turn a simple skillet meal into something bright, fresh, and filling.
6. Greek Lentil Soup (Fakes Soupa)
Soft lentils cooked with onions, garlic, olive oil, and a little vinegar — a simple, rustic Greek recipe Nonna would have cooked exactly the same way.
7. Chopped Chickpea Tahini Salad
Fresh veggies, chickpeas, lemon, and tahini make a crunchy bowl you can prep in 10 minutes — perfect for healthy Mediterranean lunch boxes.
8. Mediterranean orzo and beans
Orzo, beans, tomatoes, and herbs simmer together until soft and creamy. It’s a one-pan dinner that uses only cheap, everyday ingredients.
Cheap Mediterranean Pasta Dinners
Pantry pasta is a cornerstone of Mediterranean budget eating.
9. Aglio e Olio (Garlic & Olive Oil Pasta)
Nonna made this when “there was nothing in the house.” Pasta, garlic, olive oil, and chili flakes — that’s it. Pure Mediterranean comfort.
10. Greek Lemon Orzo with Spinach
Orzo cooked with lemon, spinach, and olive oil tastes bright and creamy, like something you’d eat on a sunny Greek island — but made with just a handful of cheap ingredients.
Broccoli cooked until very soft — exactly how my Nonna would “save” tired vegetables — then mashed into a creamy sauce for pasta.
12. Mediterranean Mushroom Pasta
Garlic, mushrooms, and olive oil tossed with pasta. Earthy, cozy, and made with just a few cheap ingredients.
Warm pasta stirred into hummus makes a silky Mediterranean sauce. It’s clever, healthy, and incredibly budget-friendly.
Cheap Mediterranean Salads & Bowls
Fresh, bright, perfect for meal prep — and very affordable.
14. Mediterranean Chickpea Salad
Chickpeas, cucumbers, tomatoes, and herbs tossed with lemon make a fresh, high-protein salad that’s ready in minutes.
Packed with fiber and plant protein. Feta, herbs, and crunchy vegetables keep it vibrant and satisfying.
A bowl of beans, lemon, olive oil, cucumbers, and tomatoes. Nonna loved “mixing what you have,” and this salad is exactly that kind of easy Mediterranean meal.
Pasta + veggies + olives + feta = a complete meal. Cheap to make, great for picnics and lunch boxes.
18. Lentil tabbouleh (Parsley Salad)
Tabbouleh is a Lebanese classic made with bulgur, parsley, tomatoes, and lemon juice. I like to add canned lentils to amp up the protein and make it a light lunch idea.
Vegetable-Forward Budget Mediterranean Meals
Turning inexpensive vegetables into beautiful, hearty meals.
20. Mediterranean greens and beans
Soft greens and creamy beans cooked with garlic, feta, dill and lemon. A simple, healthy skillet that feels like home.
Layers of soft eggplant and tomato sauce baked until bubbly. Filling and far cheaper than meat-based casseroles.
22. Mediterranean Stuffed Peppers
Peppers filled with rice, chickpeas, herbs, and tomatoes. Nonna loved dishes like this because they stretch a few cheap ingredients into a full dinner.
Crispy patties made from shredded zucchini, herbs, and a little cheese. A tasty way to use up cheap summer zucchini.
Cheap Mediterranean Rice & Grain Meals
Inexpensive staples that make Mediterranean cooking shine.
Rice, lentils, and sweet caramelized onions cooked together. A classic Middle Eastern comfort dish that costs very little.
25. Turmeric Rice with Chickpeas
Bright yellow rice mixed with chickpeas and spices. Warm, filling, and made from shelf-stable foods.
26. Mushroom Rice with Lentils
Mushrooms, lentils, and rice simmer into an earthy, comforting pot. Nonna believed “rice and lentils can feed everyone,” and this dish proves her right.
How to Store & Meal Prep These Recipes
This is how Louise and I stretch these dishes through the week:
- Soups and stews taste better after 24 hours.
- Orzo and rice dishes reheat well with a splash of water.
- Chickpea salads keep 3–4 days in the fridge.
- Zucchini fritters + stuffed peppers freeze beautifully.
More Mediterranean Meal Ideas
If you tried these Mediterranean Budget Recipes or any other recipe on our blog, please let us know how it goes in the comments. We love hearing from you!
