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.
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.
Zucchini boats filled with hearty lentils and savory tomato sauce create a Mediterranean–inspired dinner.
Topped with a generous sprinkle of Parmesan cheese, this vegetarian flavorful dish embodies the rich and wholesome flavors of the Mediterranean region.
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.
Pita bread is an essential staple in Mediterranean cuisine. It’s a versatile and delicious flatbread that perfectly complements various mains and spreads.
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 30–minute recipe that captures the essence of the region’s wholesome and delicious culinary traditions.
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.
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 lentil–infused variation that adds protein and depth to this classic dish, marrying fresh flavors with the rich pulses.
Next on our list is a colorful Mediterranean bowl featuring protein–packed hummus, pickled onions, and crispy falafel.
This wholesome meal provides rich textures and a satisfying and nutritious option for a well–balanced lunch or dinner.
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.
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.
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.
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.
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 protein–rich and satiating dinner idea.
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 texture, protein, iron, and heart and gut-healthy fiber.
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.
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 diet – light, wholesome, and irresistibly delicious.
Falafel hosts a delicious combination of ground chickpeas or fava beans, aromatic herbs, and spices.
These flavorful balls are deep–fried to a crispy golden brown, offering a satisfying crunch on the outside and a tender interior.
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.
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.
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.
Elevate your lunch with a 15–minute 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.
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.
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.
Mediterranean white bean soup is a flavorful one–pot 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 one–pot meal.
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 one–pot wonder.
Next on our list is a meal–prep–friendly 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 sun–soaked lunch.
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.
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.
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.
Fattoush is a delicious, crunchy, refreshing 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.
This one–pot 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 health–promoting principles*, which include:
- 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.
- 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.
- 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.
*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.
- 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
- ⅓ 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
- 1½ teaspoons salt or more to taste
- ⅛ teaspoon black pepper
- 4 slices crusty bread toasted, rubbed with garlic, and drizzled with extra virgin olive oil. Parmesan cheese is optional.
MAKE THE FLAVOR BASE
- 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.
- Add ⅓ cup tomato paste and 1 teaspoon thyme and cook for 2 more minutes.
ADD THE GREENS
- 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.
ADD THE BEANS
- Blend 1 cup of white beans (drained) with 1 cup of vegetable broth.
- 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.
- Serve with a thick slice of toasted crusty bread, brushed with garlic, sprinkled with a pinch of salt, and drizzled with good quality extra virgin olive oil.
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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.