Mediterranean Diet Recipes - The Plant Based School (2024)

1. Zucchini boats

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.

2. Romesco sauce

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 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

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.

5. Pasta e fa*gioli

Pasta e fa*gioli 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

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.

7. Mediterranean bowl

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.

8. Vegetable 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 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

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

Add a delicious and aromaticlemon and cumin dressingto make a wonderful Mediterranean-inspired couscous salad.

11. Lentil mujaddara

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 peppersare prevalent inmost 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.

13. Lentil vegetable soup

We love thislentil vegetable soup, and we are sure you’ll love it too because you can make it withsimple pantry staplesin one pot and withlittle hands-on time.

The lentils make this Mediterranean soup nutritious and fulfilling, withtexture,protein,iron, and heart andgut-healthy fiber.

14. Hummus

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

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.

16. Falafel

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.

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

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

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 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

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.

21. Moroccan carrot salad

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 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

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.

24. Chickpea stew

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.

25. Orzo salad

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.

26. Red pepper pasta

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

Fresh vegetables, herbs, and honey mustard dressing make aMediterranean-inspired,fresh, zesty pasta salad.

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

28. Chickpea soup

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

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

The flavor of our chickpea soup isunmistakably Mediterranean;it’ll make you think of yourdream holiday in Tuscany.

29. Fattoush salad

Fattoush is a delicious,crunchy,refreshingsaladfrom 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 wonderfuleastern Mediterranean countries.It’s perfect for a light lunch or a side dish for any meal.

30. Vegetable soup

This one–pot Mediterranean soup is filled with seasonal greens and aromatic broth.

This vegetable soupis wholesome, tasty,rustic comfort foodyou can make with seasonal veggies injust over 30 minutes.

What is the Mediterranean Diet

The Mediterranean diet is known for its health–promoting 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.

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