Welcome to our roundup of 30 Mediterranean diet recipes with fresh, wholesome ingredients and vibrant flavors.

From a sunny and satisfying Mediterranean lunch to a hearty and wholesome dinner, you’ll find something here for every meal of the day.

Mediterranean easy recipes

With this list, we hope to help you discover a wide range of ingredients and cooking techniques that reflect the rich tapestry of Mediterranean cuisine.

Let’s get cooking.

1. Zucchini boats

Easy zucchini boats

Zucchini boats filled with hearty lentils and savory tomato sauce create a Mediterraneaninspired dinner.

Topped with a generous sprinkle of Parmesan cheese, this vegetarian flavorful dish embodies the rich and wholesome flavors of the Mediterranean region.

2. Romesco sauce

Romesco recipe served as a dip with hand and pita bread

Romesco sauce is a creamy dip originating from Spain and crafted from roasted red peppers, almonds, and garlic.

It offers a wholesome mix of ingredients, perfect for pairing with fresh vegetables, grilled protein, or as a dip for crusty bread.

3. Pita bread

Pita bread with hand and red nails

Pita bread is an essential staple in Mediterranean cuisine. It’s a versatile and delicious flatbread that perfectly complements various mains and spreads.

Its soft and fluffy texture makes it ideal for wrapping flavorful falafel or grilled protein while serving it with dips like hummus, eggplant dip, and tzatziki.

4. Cherry tomato pasta

Cherry tomato pasta with basil

Taste the simple pleasures of Mediterranean cooking with our cherry tomato pasta, combining juicy tomatoes with garlic and basil atop al dente spaghetti.

It’s a quick 30minute recipe that captures the essence of the region’s wholesome and delicious culinary traditions.

5. Pasta e fagioli

Pasta e Fagioli with a silver spoon and fresh rosemary

Pasta e fagioli is a beloved family meal in our home, and it’s lovely for weeknights as it’s prepared in one pot.

It combines the heartiness of beans and pasta in a single pot for a wholesome and flavorful Mediterranean dinner.

6. Tabbouleh or lentil tabbouleh salad

lentil tabbouleh with lemon and tomatoes on the side

Tabbouleh is an easy Mediterranean salad with a blend of finely chopped parsley, tomatoes, mint, onions, and soaked bulgur drizzled with lemon juice.

For a hearty twist, you can make this lentilinfused variation that adds protein and depth to this classic dish, marrying fresh flavors with the rich pulses.

7. Mediterranean bowl

Mediterranean bowl with parsley

Next on our list is a colorful Mediterranean bowl featuring proteinpacked hummus, pickled onions, and crispy falafel.

This wholesome meal provides rich textures and a satisfying and nutritious option for a wellbalanced lunch or dinner.

8. Vegetable farro salad

mediterranean farro salad

This Mediterranean farro salad is adorned with a colorful medley of pan-fried vegetables.

It’s a convenient and nourishing option for meal prep and lunch boxes as it stores well in the refrigerator for up to four days.

9. Stuffed tomatoes

Stuffed tomatoes on a plate

Stuffed tomatoes with chickpeas make a wholesome Mediterranean dinner, blending rich flavors and healthy ingredients.

The tomatoes are filled with a savory mixture of chickpeas, rice, spinach, and spices, offering a satisfying burst of taste and a fulfilling dinner experience.

10. Couscous salad

Couscous salad with yogurt dressing

This 20-minute salad is a beautiful pairing of couscous with crunchy fresh vegetables

Add a delicious and aromatic lemon and cumin dressing to make a wonderful Mediterranean-inspired couscous salad.

11. Lentil mujaddara

Mujaddara lentil and rice on a platter

Lentil Mujadara is a classic Mediterranean dish with an aromatic blend of lentils, rice, and caramelized onions.

This satisfying meal is infused with aromatic spices like cumin and coriander, creating a flavorful and comforting experience.

Served with a dollop of tahini yogurt, Lentil Mujadara is a wholesome and beloved staple in Mediterranean cuisine.

12. Vegetarian bell peppers

stuffed bell peppers topped with caramelized onions and yogurt

Stuffed bell peppers are prevalent in most Mediterranean countries, from Italy to Turkey, Spain to North Africa’s coasts.

Try our meatless version with rice, lentils, and spices for a proteinrich and satiating dinner idea.

13. Lentil vegetable soup

Lentil Vegetable Soup with hand

We love this lentil vegetable soup, and we are sure you’ll love it too because you can make it with simple pantry staples in one pot and with little hands-on time.

The lentils make this Mediterranean soup nutritious and fulfilling, with textureproteiniron, and heart and gut-healthy fiber.

14. Hummus

hummus with olives

Hummus is a creamy chickpea, tahini, garlic, and olive oil blend. It originates in the Middle East and has become a beloved appetizer and dip in many homes.

Hummus is a versatile and popular accompaniment to many dishes; we recommend trying it with falafel, fresh vegetables, and pita bread.

15. Tomato cucumber salad

arugula and cucumber salad

A refreshing tomato cucumber salad combines vibrant cherry tomatoes, crisp cucumbers tossed with red onions, and good quality extra virgin olive oil.

It’s a perfect side dish that embodies the essence of the Mediterranean dietlight, wholesome, and irresistibly delicious.

16. Falafel

Falafel in a pita bread with hummus

Falafel hosts a delicious combination of ground chickpeas or fava beans, aromatic herbs, and spices.

These flavorful balls are deepfried to a crispy golden brown, offering a satisfying crunch on the outside and a tender interior.

We serve the falafel in pita bread with fresh vegetables and tahini sauce; falafel has become a cherished staple across the Mediterranean region.

17. Cauliflower salad with tahini dressing

Cauliflower salad on a white plate

Indulge in the vibrant flavors of the Mediterranean with a roasted cauliflower salad drizzled in creamy tahini sauce.

The smoky notes from perfectly roasted cauliflower complement the rich and nutty undertones of the tahini, a wonderful blend of textures and tastes.

18. Muhammara

Muhammara with spoon and parsley

Next on our list is muhammara, a Mediterranean dip with vibrant red peppers, earthy walnuts, and a symphony of spices.

This inviting dish boasts a velvety texture and a harmonious balance of smoky sweetness, making it the perfect companion for a warm pita or crisp salad.

19. Eggplant caponata

Eggplant Caponata on bread

Eggplant caponata is a Mediterranean delight, combining roasted eggplant’s rich, velvety texture with a symphony of flavors.

Served as a vibrant appetizer and a versatile side dish, eggplant caponata encapsulates the essence of Mediterranean cuisine in every delightful bite.

20. Chickpea salad

Chickpea salad with a silver fork

Elevate your lunch with a 15minute chickpea salad, a Mediterranean meal with flavors.

This quick and wholesome dish perfectly blends freshness and protein by combining crisp cucumbers and juicy cherry tomatoes.

21. Moroccan carrot salad

moroccan carrot salad on a platter

Moroccan carrot salad is a vibrant and refreshing Mediterranean side dish with grated carrots and an aromatic blend of spices.

We love to add chopped fresh herbs, like cilantro and parsley, to enhance its lively flavor profile.

22. Pan con tomate

Pan con tomate with heirloom tomatoes and garlic

Pan con tomate features crusty bread rubbed with ripe tomatoes, drizzled with olive oil, and sprinkled with sea salt.

Eat it as a breakfast option as a fresh start to your day in the Mediterranean tradition.

Or enjoy it as a quick and satisfying snack for a wholesome and convenient bite.

23. Tuscan white bean soup

Tuscan white bean soup with silver spoon and fresh herbs on the side

Mediterranean white bean soup is a flavorful onepot meal that seamlessly blends the rich heritage of Mediterranean cuisine.

A nourishing fusion of ingredients with the simplicity and warmth of Mediterranean cooking and a wholesome onepot meal.

24. Chickpea stew

Chickpea Stew with naan bread

Savor the rich flavors of the Mediterranean with a hearty chickpea stew featuring tender sweet potatoes simmered to perfection in a single pot.

Infused with aromatic herbs and spices, this wholesome dish is a satisfying and nutritious onepot wonder.

25. Orzo salad

Orzo salad with lemon and crumbled feta

Next on our list is a mealprepfriendly pasta salad from the Mediterranean, a refreshing orzo salad adorned with a colorful medley of fresh veggies.

Drizzled with a zesty lemon vinaigrette, this Mediterranean orzo salad is a light and satisfying choice for a sunsoaked lunch.

26. Red pepper pasta

Red Pepper Pasta is a bowl with basil

Here is a creamy Mediterranean pasta that marries the richness of velvety sauce with the subtle sweetness of roasted red peppers.

Each bite of this roasted red pepper pasta is a journey through a symphony of Mediterranean spices, creating a dish that satisfies both the palate and the soul.

27. Easy pasta salad

Chickpea pasta salad in a white bowl

Fresh vegetables, herbs, and honey mustard dressing make a Mediterranean-inspiredfresh, zesty pasta salad.

It’s excellent for meal prep (and it takes only 20 minutes to make!), potlucks, and picnics, and you can have it for a quick lunch or a healthy dinner

28. Chickpea soup

Chickpea soup with hands and red nails holding the bowl

It’s the perfect one-pot lunch or dinner for colder fall and winter days.

It’ll nourish every cell because it is warm and packed with healthy plant-based protein and nutrients.

The flavor of our chickpea soup is unmistakably Mediterranean; it’ll make you think of your dream holiday in Tuscany.

29. Fattoush salad

Fattoush on a plate

Fattoush is a deliciouscrunchyrefreshing salad from Lebanon, Syria, and Palestine. It has fresh vegetables, herbs, and toasted or fried Arabic bread.

Fattoush salad is a great way to enjoy the flavors of those wonderful eastern Mediterranean countries. It’s perfect for a light lunch or a side dish for any meal.

30. Vegetable soup

Vegetable soup with spoon and herbs

This onepot Mediterranean soup is filled with seasonal greens and aromatic broth.

This vegetable soup is wholesome, tasty, rustic comfort food you can make with seasonal veggies in just over 30 minutes.

What is the Mediterranean Diet

The Mediterranean diet is known for its healthpromoting principles*, which include:

  1. Emphasis on plant-based foods: The Mediterranean diet prioritizes fruits, vegetables, whole grains, legumes, and nuts as the foundation of meals.
    These staples provide diverse sources of vitamins, minerals, proteins, and fiber.
  2. Healthy fats: Olive oil is crucial, replacing saturated and trans fats with monounsaturated fats.
    This contributes to heart health and provides a source of antioxidants.
  3. Social and active lifestyle: Sharing meals with family and friends, regular physical activity, and enjoying leisurely dining are integral parts of the Mediterranean lifestyle.
    An active lifestyle and spending time in nature can contribute to overall well-being and can help reduce stress.
parco della rocca in Todi, Italy
Louise and Nico during a casual Sunday walk in Italy.

*Always consult with a health expert, doctor, or nutritionist before starting a new diet or exercise regimen.

For many more salad ideas, check out our salads category page.

Mediterranean easy recipes with spreads, salads, and mains

Mediterranean recipes

By: Nico Pallotta
5 from 1 vote
Our Tuscan white bean soup is inspired by “Ribollita,” a comforting Mediterranean recipe where tender cannellini beans simmer to perfection with leafy greens and aromatic herbs.
You can expect a wholesome, earthy, and satisfying meal packed with the flavors and aromas of the Italian countryside.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 – 6 people
Course: Main Course, Soup
Cuisine: Italian


  • Immersion blender or standing blender


  • 3 tablespoons extra virgin olive oil
  • 1 large onion chopped
  • 3 stalks celery chopped
  • 3 medium carrots chopped
  • 1 leek thinly sliced
  • 2 cloves garlic pressed
  • cup tomato paste
  • 1 teaspoon thyme or 1 sprig of rosemary
  • 8 ounces kale sub spinach
  • 8 ounces chard sub Bok choi
  • 8 ounces savoy cabbage sub Chinese cabbage
  • 3 cans (15-ounce each) white beans cannellini or navy beans – 4 cups if using cooked beans
  • 4 cups vegetable stock
  • teaspoons salt or more to taste
  • teaspoon black pepper


  • 4 slices crusty bread toasted, rubbed with garlic, and drizzled with extra virgin olive oil. Parmesan cheese is optional.



  • In a large pot, heat 3 tablespoons extra virgin olive oil. Add 1 large onion, 3 stalks celery, 3 medium carrots (all chopped), 1 leek (thinly sliced), and 2 cloves garlic (pressed).
    Cook gently for 10 minutes. Stir often.
    onion, celery and carrot in a Dutch oven
  • Add ⅓ cup tomato paste and 1 teaspoon thyme and cook for 2 more minutes.
    vegetables and tomato paste


  • Rinse and chop 8 ounces kale, 8 ounces chard, and 8 ounces savoy cabbage, then add them to the pot.
    Add 3 cups vegetable broth and season with 1½ teaspoons salt and ⅛ teaspoon black pepper.
    Stir, cover with a lid, and simmer on medium heat for 10 minutes.
    leafy greens in the soup


  • Blend 1 cup of white beans (drained) with 1 cup of vegetable broth.
    blended cannelini beans
  • Pour blended beans and remaining whole beans into the pot with the veggies.
    Stir and keep simmering for another 10 to 15 minutes, uncovered.
    Taste and adjust for salt and let soup cool down 10 minutes.
    Tuscan white bean soup and how to store it
  • Serve with a thick slice of toasted crusty breadbrushed with garlic, sprinkled with a pinch of salt, and drizzled with good quality extra virgin olive oil. 
    Tuscan white bean soup with silver spoon and fresh herbs on the side


Nutrition information is an estimate for 1 large serving of Tuscan soup out of 4 servings without bread.
Make ahead: Tuscan soup is an excellent recipe for meal prep as it keeps for days, and its flavor improves as the ingredients meld together.
Refrigerator: Keep leftovers in an airtight container in the fridge for up to 4 days. The next day, the soup will be even more delicious! Reheat it in a pot with some water or microwave for 2 minutes.
Freezer: let the Tuscan soup cool down completely, then transfer it to a freezer-friendly container and freeze for up to three months.
Thaw: defrost it in the fridge over several hours, in the microwave or stovetop.


Calories: 416kcal, Carbohydrates: 63g, Protein: 19g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 8g, Trans Fat: 0g, Cholesterol: 0mg, Potassium: 1911mg, Dietary Fiber: 17g, Sugar: 11g, Vitamin A: 18205IU, Vitamin B6: 1mg, Vitamin C: 103mg, Vitamin E: 6mg, Vitamin K: 770µg, Calcium: 394mg, Folate: 249µg, Iron: 9mg, Manganese: 2mg, Magnesium: 204mg, Zinc: 3mg
Tried this recipe? Leave a comment below or mention @theplantbasedschool on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

If you liked these Mediterranean diet recipes, you might also enjoy:

Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

Easy right?

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating