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By Mediterranean Living
Updated April 28, 2023
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Mediterranean diet recipes are known for their simplicity, ease of preparation, and delicious flavors. With a focus on fresh, whole ingredients, many Mediterranean dishes can be prepared with just a few ingredients and minimal cooking time.
From classic dishes like Greek salad and hummus to seafood paella and roasted vegetables, Mediterranean cuisine offers a wide range of flavorful and satisfying options. Additionally, the Mediterranean diet emphasizes using healthy fats like olive oil and incorporating a variety of herbs and spices, which add depth and complexity to dishes without the need for excessive salt or sugar.
Below you will find 25 easy Mediterranean recipes that are simple and delicious. But first, a little bit about the diet…
The Principles of the Mediterranean Diet
The Mediterranean diet is a dietary pattern that is based on the traditional eating habits of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, and France. The diet emphasizes a high intake of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, along with fish, lean meats, and healthy fats like olive oil.
Research has shown that the Mediterranean diet is associated with a reduced risk of various chronic diseases, including heart disease, stroke, type 2 diabetes, and some types of cancer. In addition to its health benefits, the Mediterranean diet is also known for its delicious and flavorful cuisine, which makes it an appealing option for many people.
One of the reasons why the Mediterranean diet is so easy to follow is that it does not involve strict calorie counting or complicated meal planning. Instead, the diet focuses on incorporating a variety of healthy foods into your daily meals and snacks. This means that you can enjoy a wide range of tasty foods while still eating healthily and maintaining a healthy weight.
Another benefit of the Mediterranean diet is that it is adaptable to different lifestyles and cultural traditions. For example, if you follow a vegetarian or vegan diet, you can still incorporate many of the key components of the Mediterranean diet, such as legumes, nuts, and seeds, into your meals. Similarly, if you have dietary restrictions or preferences, you can adjust the diet to suit your needs while still enjoying the health benefits of this eating pattern.
One of the keys to successfully following the Mediterranean diet is to focus on whole, minimally processed foods. This means avoiding highly processed snacks and meals that are high in added sugars, unhealthy fats, and sodium. Instead, choose foods that are rich in nutrients and flavor, such as fresh fruits and vegetables, whole grains, fish, and healthy fats like olive oil and nuts.
Another important aspect of the Mediterranean diet is its emphasis on social eating and community. In Mediterranean cultures, meals are often enjoyed with family and friends, and the act of sharing food and conversation is seen as an important part of daily life. This social aspect of eating can help promote a healthy relationship with food and reduce feelings of isolation and loneliness.
In summary, the Mediterranean diet is a healthy and delicious way of eating that is easy to follow and adaptable to different lifestyles and cultural traditions. By focusing on whole, minimally processed foods and incorporating a variety of healthy foods into your meals, you can enjoy the many health benefits of this dietary pattern while still enjoying flavorful and satisfying meals. So, if you are looking for a healthy and enjoyable way of eating, the Mediterranean diet is definitely worth considering.
25 Easy Mediterranean Diet Recipes
1. Authentic Greek Salad (Horiátiki Salata)
An easy and delicious Mediterranean Diet recipe is the Authentic Greek Salad (Horiátiki Salata). Simply combine chopped tomatoes, cucumbers, bell peppers, onions, and olives with feta cheese and a drizzle of extra virgin olive oil and lemon juice. Add fresh herbs like oregano and serve as a side or a light meal. Enjoy the fresh flavors and health benefits of this traditional Greek dish. Check out the recipe here!
2. Grilled Pork Kabobs with Vegetables (Italy)
These Grilled Pork Kabobs with Vegetables are a delicious and easy-to-make Mediterranean Diet recipe inspired by Italy. Simply marinate pork chunks in olive oil, lemon juice, and Italian herbs, then skewer with a variety of colorful vegetables like bell peppers, cherry tomates, and onion. Grill until tender and enjoy a healthy, flavorful meal. Check out the recipe here!
3. Sheet Pan Chicken Thighs with Peppers and Onions
Among our favorite easy Mediterranean Diet recipes, this Sheet Pan Chicken Thighs with Peppers and Onions recipe is a simple and delicious way to enjoy the Mediterranean diet. Seasoned with a mix of garlic, oregano, and paprika, the chicken is baked with bell peppers and onions, resulting in a flavorful and colorful dish that can be enjoyed on its own or served with whole grains or a side salad. Check out the recipe here!
4. Grilled Turmeric Chicken
Grilled Turmeric Chicken is a simple and healthy Mediterranean Diet recipe. Marinate chicken in turmeric, garlic, and lemon juice for at least an hour, then grill until cooked through. Serve with a side of roasted vegetables or a salad dressed with olive oil and vinegar. Enjoy a delicious and nutritious meal in no time. Check out the recipe here!
5. Chicken Leek Soup with White Wine (Island of Crete-Greece)
Chicken Leek Soup with White Wine is a delicious and easy Mediterranean Diet recipe that originates from the island of Crete in Greece. Made with leeks, chicken, white wine, and a variety of herbs and spices, this soup is a healthy and flavorful dish that can be enjoyed by the whole family. Check out the recipe here!
6. Garlic Mushrooms with Herbs
Garlic mushrooms with herbs is a delicious and easy-to-make Mediterranean diet recipe that features the flavors of Spain. Simply sauté garlic in olive oil, add sliced mushrooms, and cook until tender. Then, toss in fresh herbs like thyme, oregano, and parsley, and season with salt and pepper. Serve as a side dish or appetizer with crusty bread. Check out the recipe here!
7. Pan Con Tomate (Spain)
Pan con Tomate, or tomato bread, is a simple and delicious dish from Spain that is perfect for a Mediterranean-style meal. Start by toasting a thick slice of crusty bread, then rub it with a fresh garlic clove and drizzle with extra virgin olive oil. Top with grated ripe tomatoes and a sprinkle of sea salt. Serve as a snack or appetizer for a taste of the Mediterranean. When it comes the breakfast, this is one of the most easy Mediterranean Diet recipes. Check out the recipe here!
8. Puff Pastry with Tuna, Tomatoes and Olives (France)
This easy Mediterranean Diet recipe for Puff Pastry with Tuna, Tomatoes, and Olives from France is a delicious and healthy dish that can be whipped up in no time. Simply layer puff pastry with canned tuna, sliced tomatoes, and chopped olives, then bake until golden brown. Serve with a side salad for a complete meal. Check out the recipe here!
9. Salmon Cakes with Potato and Fire Roasted Corn Salsa
Salmon cakes with potato and fire-roasted corn salsa is a delicious and nutritious Mediterranean Diet recipe that’s easy to make. Simply mix salmon, mashed potatoes, bread crumbs, and spices, form into patties and pan-fry until golden brown. Serve with a fresh salsa made with fire-roasted corn, tomatoes, red onion, lime juice, and cilantro. Check out the recipe here!
10. Loaded Tzatziki Yogurt Sauce with Fresh Dill, Garlic and Cucumber
Loaded Tzatziki Yogurt Sauce is a simple and delicious Mediterranean dish that can be easily prepared. To make it, combine Greek yogurt, minced garlic, diced cucumber, fresh dill, and lemon juice. Serve chilled with pita bread, fresh veggies, or grilled meats for a healthy and flavorful meal. Check out the recipe here!
11. Skillet Garlic Shrimp with Basil and Olives
This Skillet Garlic Shrimp with Basil and Olives recipe is a simple and delicious way to incorporate Mediterranean flavors into your diet. Cook shrimp in a skillet with garlic and Kalamata olives, then finish with fresh basil and lemon juice. Serve over whole grain pasta or with a side of quinoa. If you want easy Mediterranean Diet recipes, this one is perfect. Check out the recipe here!
12. Zucchini Fries with Tzatziki
Zucchini fries with tzatziki is a simple Mediterranean-inspired recipe that’s both healthy and delicious. The zucchini fries are seasoned with a mixture of herbs and spices, then baked until crispy. The accompanying tzatziki sauce is made with Greek yogurt, cucumbers, garlic, and dill, providing a cool and creamy complement to the savory fries. Check out the recipe here!
13. Whipped Feta with Lemon and Fresh Dill
Whipped Feta with Lemon and Fresh Dill is a simple and delicious Mediterranean Diet recipe that can be made in just a few minutes. To prepare, blend crumbled feta cheese, Greek yogurt, lemon juice, and fresh dill in a food processor until smooth. Serve with pita bread, crackers, or veggies for a healthy and flavorful snack or appetizer. Check out the recipe here!
14. Lebanese Hummus (The Best Hummus Recipe)
This easy Lebanese hummus recipe is one of our easy Mediterranean Diet recipes that can be whipped up in no time. Made from chickpeas, tahini, garlic, lemon, and olive oil, it’s a healthy and delicious snack or appetizer. Simply blend the ingredients until smooth and serve with pita bread, veggies, or crackers. Check out the recipe here!
15. Chicken Souvlaki with Grilled French Bread and Tzatziki
Chicken Souvlaki with Grilled French Bread and Tzatziki is a delicious and easy Mediterranean Diet recipe that can be made in less than 30 minutes. Marinated chicken is skewered, grilled, and served with grilled French bread and a creamy tzatziki sauce made with Greek yogurt, cucumber, and fresh herbs. Perfect for a quick and healthy weeknight dinner. Check out the recipe here!
16. Sicilian Pasta with Chicken, Cherry Tomatoes and Capers
Sicilian Pasta with Chicken, Cherry Tomatoes, and Capers is a delicious and easy Mediterranean Diet recipe. Simply cook pasta and sauté chicken in olive oil with garlic, then add cherry tomatoes, and capers. Toss with pasta and finish with fresh parsley and lemon juice for a flavorful and healthy meal. Check out the recipe here!
17. Pasta alla Puttanesca with Canned Tuna (Italy)
Pasta alla Puttanesca with Canned Tuna is another one of our easy Mediterranean Diet recipes. Cook pasta, then sauté garlic, tomatoes, anchovy, olives, and capers in olive oil. Add canned tuna and toss with the pasta. This dish is full of flavor and healthy ingredients like garlic, tomatoes, and olives. Check out the recipe here!
18. Mediterranean Fish Stew (30 minute recipe)
Mediterranean Fish Stew is a quick and healthy meal that can be made in just 30 minutes. Combine fresh fish, canned tomatoes, and a variety of vegetables like onions, potatoes, in a pot with herbs and spices. Let simmer until the fish is cooked through and the flavors have melded together. Serve with crusty bread to soak up the delicious broth. Check out the recipe here!
19. Cod with Tomato Sauce (Bacalao a la Riojana)
Bacalao a la Riojana, or Cod with Tomato Sauce, is a classic Mediterranean dish that’s easy to prepare. Simply pan-sear cod fillets until golden brown, then simmer in a rich tomato sauce flavored with garlic, onion, and paprika. Serve with a side of crusty bread and a fresh salad for a healthy and satisfying meal. Check out the recipe here!
20. Moroccan Harira (Lentil and Chickpea Soup)
Moroccan Harira is a hearty and flavorful soup that is a staple in Mediterranean cuisine. To make this dish, you will need lentils, chickpeas, tomatoes, onions, and a blend of warm spices like cinnamon and cumin. Simmer the ingredients in a pot until the lentils and chickpeas are tender and serve with fresh cilantro and a squeeze of lemon juice for a bright and zesty finish. Check out the recipe here!
21. Sheet Pan Salmon with Asparagus, Lemon, and Dill
Sheet Pan Salmon with Asparagus, Lemon, and Dill is another great one in the world of easy Mediterranean Diet recipes that takes just 30 minutes to prepare. Arrange salmon fillets and asparagus on a baking sheet, drizzle with olive oil, lemon juice, and sprinkle with fresh dill. Roast in the oven until the salmon is cooked through and the asparagus is tender. Serve with a side of whole grain couscous or brown rice for a complete and healthy meal. Check out the recipe here!
22. Zucchini Basil Soup with Lemon
This Zucchini Basil Soup with Lemon is a delicious and easy recipe that fits perfectly with the Mediterranean Diet. Simply sauté zucchini, onion, and garlic, then blend with basil, lemon juice, and chicken broth. Serve with a sprinkle of Parmesan cheese for a healthy and flavorful meal that can be enjoyed any time of the year. Check out the recipe here!
23. Lentil Soup with Olive Oil and Orange (Greek Island of Crete)
Lentil soup with olive oil and orange is a popular Mediterranean Diet recipe from the Greek Island of Crete. It’s easy to make and packed with nutritious ingredients like lentils, extra virgin olive oil, and fresh oranges. Simply cook lentils in vegetable broth with onions and garlic, add diced oranges, and drizzle with olive oil before serving. Check out the recipe here!
24. Herbs De Provence Parmesan Oven Fries
Herbs de Provence Parmesan Oven Fries is a quick and easy Mediterranean diet recipe. Simply slice potatoes into wedges, toss them in olive oil and herbs, and bake in the oven. Once crispy and golden, sprinkle with Parmesan cheese and serve with a side of Greek yogurt dip for a tasty and healthy snack or side dish. Check out the recipe here!
25. Horta (Greens) with Potatoes
Our final entry in our list of easy Mediterranean Diet recipes is Horta! Horta me Patates is a classic Greek dish that is simple to make and packed with nutrition. To make it, boil chopped potatoes until tender and sauté mixed greens with garlic and olive oil. Add the cooked potatoes to the greens and continue cooking until well combined. Serve with a squeeze of lemon juice and a drizzle of olive oil. Check out the recipe here!
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One Comment
Yvonne KilpatrickApril 28, 2023 at 7:35 pm - Reply
Wonderful recipes. I can’t wait to make them. Thank you!
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