Looking for fresh and flavorful meals that bring a little sunshine to your table? Our roundup of 100 easy Mediterranean recipes that are great for beginners and for weight loss. We're sharing everything from crisp salads and wholesome bowls to seafood, chicken, and vegetarian favorites. Both a mix of authentic recipes and Mediterranean inspired recipe are included.
These dishes are inspired by the Mediterranean diet, which is known for being both delicious and nourishing, with lots of fresh vegetables, olive oil, herbs, high fiber grains, and lean proteins.
Whenever I want something healthy that doesn't feel like "diet food," I turn to Mediterranean flavors. Meals like a simple Greek salad with feta or a quinoa bowl with roasted veggies always feel satisfying and vibrant. The best part is that these dishes are easy to make and full of ingredients you can feel good about.
Why I Love Cooking Mediterranean Food
Mediterranean cooking is all about balance. It focuses on whole foods like fresh vegetables, legumes, lean proteins, olive oil, and flavorful herbs. Not only are the recipes delicious, but the Mediterranean diet has also been shown to support heart health, longevity, and overall well-being. Cooking this way makes it easy to enjoy meals that taste indulgent while still being good for you.
You'll Love These Easy Mediterranean Diet Recipes for Beginners!
1
feastingnotfasting.com
Mediterranean-Style Roasted Eggplant Salad with Feta�
This roasted eggplant salad is full of Mediterranean flavors from the basil and parsley to feta, pine nuts and lemon. It’s absolutely delicious and simple to make by simply roasting the veggies, then tossing the ingredients together in a serving bowl.
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2
easyhealthllc.com
Mediterranean Pizza
Mediterranean pizza has a burst of flavor and color! A crunchy crust topped with ricotta, roasted veggies, herbs and cheese makes a perfect presentation. Make it your own with all your favorite toppings!
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3
cookdinnertonight.com
Shakshuka Recipe
This shakshuka recipe has eggs poached in a flavorful, spiced tomato sauce. Made in one skillet, this easy dish comes together in about 30 minutes!
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4
mediterraneanlatinloveaffair.com
Mediterranean Stuffed Grape Leaves
While stuffed grape leaves are famous from Middle East to Mediterranean and other regions of the world, each country has their own recipe and this is the Albanian version of stuffed grape leaves called Japrake. Even BBC food recently posted an article on this recipe from Albania as it has its unique tradition!
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5
www.livinglou.com
Mediterranean Lentil Soup
Make a delicious homemade vegetarian Mediterranean lentil soup with green lentils and flavoured with cumin and coriander.
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6
Greek Salad Bowl with Chicken
A healthy Greek salad bowl with chicken that's easy to whip together for a meal prep lunch or dinner when you start with pre-cooked chicken and store-bought tzatziki sauce. Serve with a bag of steamed cauliflower rice to pack in even more veggies!
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7
www.livinglou.com
Greek Lamb Chops
Authentic Greek lamb chops are pan-fried in a cast iron skillet (or grilled) after being marinated in a traditional Greek marinade of olive oil, lemon juice, garlic, oregano and salt. Bring the flavours of Greece home with this easy recipe.
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8
Mediterranean Chicken Salad
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9
thecookingfoodie.com
Greek Spinach Pie Recipe (Spanakopita)
This Spanakopita is a classic Greek savory pie made with flaky layers of phyllo dough, filled with a delicious mixture of spinach, feta cheese, onions, and herbs. It's crispy on the outside, creamy on the inside, and perfect as an appetizer, side dish, or light meal.
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10
Greek Turkey Patties
Make Mediterranean inspired Greek turkey burger patties in a skillet in just 8 minutes of cook time! With flavors of feta, spinach, and garlic, these will become a new weeknight favorite.
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11
thecookingfoodie.com
Grilled Halloumi Salad Recipe
This Grilled Halloumi Salad is a vibrant and flavorful dish featuring golden, crispy halloumi cheese, fresh vegetables, and a zesty dressing. Perfect as a light lunch or a side dish, it combines savory, salty, and refreshing notes in every bite.
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12
Egg White Bites (Roasted Red Pepper Spinach)
An easy egg white bites recipe that's a copycat version of Starbucks roasted red pepper spinach bites. High protein and great for a meal prep breakfast!
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13
www.rachaelhartleynutrition.com
Greek Giant Beans with Spinach, Tomatoes and Olives Recipe
This vegan Greek bean casserole is a healthy and super satisfying dish, packed with flavors from tons of fresh herbs, kalamata olives and olive oil. Serve as a meatless main, or as a side dish.
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14
Cucumber Greek Salad Recipe
A healthy Greek salad with tomato, cucumber, feta, and kalamata olives makes for a great dinner side dish with chicken, or served as a meal prep lunch.
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15
www.rachaelhartleynutrition.com
Greek Gyro Skillet with Lamb - Registered Dietitian Columbia SC
Enjoy all the flavors of a gyro sandwich in skillet form wit this recipe for one-dish gyro skillet. It combines ground lamb with garlicky mustard greens, potatoes, tomatoes and feta.
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16
Mediterranean Power Bowl
This Mediterranean Bowl is healthy and delicious but not short on flavor. Itʼs packed with crisp veggies and delicious roasted sweet potatoes. The marinated kale takes the flavor and texture up a level and when you put it all together, itʼs the perfect bite. Double the recipe and bring pack it for lunch the next day. Itʼs as good as a leftover and can be eaten cold.
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17
letusmunchlettuce.com
Mediterranean Quinoa Salad
This Mediterranean Quinoa Salad is an easy to make, Mediterranean inspired salad made with quinoa, black olives, red onion, feta, red bell pepper and cucumber. Topped with a lemon oregano vinaigrette, this is sure to be a favorite quinoa salad to meal prep for the week!
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18
Lemon Garlic Baked Branzino Recipe (Sea Bass)
If you're wondering what to do with Mediterranean branzini fish, then you'll love our 30 minute baked branzino recipe with a lemon garlic butter sauce. Simply season the fish inside and out and stuff it with lemon slices and fresh herbs. Drizzle with an easy sauce and impress everyone!
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19
Lebanese Potato Salad - Bites with Bri
This Lebanese Potato Salad is light, fresh, and pairs well with just about anything. It is dressed with lots of lemon juice, olive oil, garlic, and parsley. It is perfect for summer cookouts and potlucks!
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20
Authentic Spanish Tomato Toast, Pan Con Tomate
Authentic Spanish Tomato Toast, Pan Con Tomate I'm going to show you how to make something that the Spanish love to have for breakfast. Pan Con Tomate or Spanish Tomato Toast is a staple in Spain. It is simple, flavorful and will leave truly satisfied.
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21
Mediterranean Egg Casserole
You'll love this healthy Mediterranean breakfast casserole recipe, that's easy to prep and ready in under 30 minutes! Not only can you prepare this ahead of time, it's perfect for your weekly meal preparation.
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22
Easy Greek Chicken and Potatoes
Easy Greek Chicken and Potatoes recipe is a quick and easy-to-prepare, one pan, budget friendly family meal. There's no marinade to make, you simply toss the ingredients together in a pan.
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23
Mediterranean Chickpea Salad
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24
Healthy Tzatziki Sauce (Low Fat High Protein)
A healthy low fat tzatkizi sauce using non-fat Greek yogurt, cucumber, and fresh herbs. Serve with Greek salad, gyros, falafel, meat skewers, or pita bread.
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25
Vegan Tomato Panzanella Salad - The Simple Green
This anchovy-free tomato panzanella salad is made from a base of crusty sourdough or ciabatta bread, a mix of fresh diced tomatoes, red wine vinaigrette, fresh basil and an ideal amount of seasoning.
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26
Stuffed Zucchini (French courgettes with Ricotta)
Stuffed zucchini Corsican style with ricotta and mint - with typical flavours of the island of Corsica
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27
Roasted Greek Eggplant Dip
Fire roasted Mediterranean eggplant dip has a lightly roasted taste from the smoky eggplant and garlic combined with fresh herbs. It's a delicious appetizer to impress your most discerning guests.
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28
Sea bream fish (easy Provençal recipe)
Sea bream fish recipe, cooked whole Provençal style in tomatoes, garlic and olive oil with lemon and potatoes. Easy recipe in a one sheet pan.
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29
Kisir
Kisir. An easy Turkish Bulgur Salad. Made with bulgur wheat, tomato paste, pomegranate molasses & herbs. A great addition to any table.
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30
Mediterranean Salmon in Parchment Paper
Mediterranean Salmon in parchment paper with sun-dried tomatoes, artichoke hearts, pesto sauce and more is a mouth-watering experience.
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31
Moroccan Harira Detox Soup
This Moroccan harira soup made from red lentils and chickpeas is the perfect warming detox recipe. It is gluten-free, vegetarian and vegan but filling and can double as an anti-inflammatory stew.
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32
Strapatsada Recipe (Greek Scrambled Eggs)
Take your morning eggs to a whole new level with strapatsada or Greek scrambled eggs. Packed with fresh tomatoes, sweet onions and salty feta cheese.
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33
Zucchini Frittata
Zucchini Frittata is a simple, 30 minute, 5 ingredient, vegetarian breakfast, brunch, or dinner frittata recipe that is sure to please!
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34
Greek Gyro Skillet with Lamb
Enjoy all the flavors of a gyro sandwich in this Greek lamb gyro skillet! Made with seasoned ground lamb, potatoes, cherry tomatoes and mustard greens with feta cheese and creamy tzatziki sauce. It's a simple one-pan dish that's also perfect for meal prep!
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35
Mediterranean Lentil Salad with Halloumi - Simple Bites
A nourishing, zero waste recipe, featuring the bold flavours of the Mediterranean in one hearty salad. Earthy lentils, salty cheese, tangy lemon and smoky onion, all tied together with a herby green olive dressing, makes this Mediterranean lentil salad recipe an absolute knockout. If you've tired of your usual salads, I can promise that this…
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36
Healthy Overnight Oats (with Chia Seeds and Yogurt) ~ 3 Ways!
Make healthy overnight oats with chia seeds and Greek yogurt for an easy high protein meal prep breakfast. We also give you three different flavor ideas: mixed berry, peanut butter banana, and apple cinnamon.
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37
Mediterranean Roasted Eggplant with Tomatoes
This Mediterranean Roasted Eggplant recipe has savory tender eggplant, ripe burst cherry tomatoes, and lots of fresh garlic and basil.
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38
Skillet Chicken Shawarma with Rice and Tahini Sauce
This skillet chicken shawarma with rice is an easy one pan dinner. Ready in about an hour, including the marinating time.
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39
Oven Baked Fish (Italian style, with Tomatoes)
Oven baked fish with tomatoes is the way my Nonna Chiarina used to make fish. This is a typical Italian style recipe and easy to customize.
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40
Mediterranean Linguine Recipe with Basil and Tomatoes
Transport yourself to the sun-kissed shores of the Mediterranean with this delightful Mediterranean Linguine Recipe with Basil and Tomatoes!
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41
Fasolada-Greek white bean soup
Fasolada also known as Fasolatha is a delicious, vegan white bean soup from Greece. It's considered one of the National dishes of Greece.
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42
Esqueixada de Bacalao (Catalan Cod Fish Salad)
This refreshing salad, known as Esqueixada de Bacalao, is one of the most popular tapas dishes from the Catalonia region of Spain.
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43
Classic French Bouillabaisse Recipe
Julia Child's bouillabaisse recipe, a classic French stew full of Mediterranean seafood and tomatoes. Serve with crusty bread and rouille.
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44
Lebanese Hummus Dip
This Lebanese homemade hummus with tahini is a delicious appetizer that's both traditional and quick to prepare. Impress your guests with this best party appetizer that's sure to become a favorite!
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45
Muhammara Roasted Red Pepper Walnut Dip
Muhammara is a Middle Eastern roasted red pepper and walnut dip that tastes great with warm pita. Pomegranate molasses adds a tangy flavor to this recipe.
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46
Simit - Turkish Sesame Bread Ring
Make Simit, the iconic Turkish sesame bread! Easy recipe for soft & fluffy insides + crunchy crust.
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47
Vegetarian Mediterranean Pasta | The Rustic Foodie®
This Vegetarian Mediterranean Pasta is a healthy weeknight dinner! It's made with spinach, Kalamata olives, tomatoes, garlic, and Parmesan.
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48
Greek baked lima beans casserole - Greenbowl2soul
Baked lima beans, also called Gigantes palki, is a Greek lima bean casserole made with Greek giant beans, feta, and a rich tomato sauce.
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49
Peperonata - Italian Sweet Peppers and Tomatoes
Peperonata is an Italian sweet pepper and tomato dish that is served with fresh, crusty bread. It is a super simple and rustic recipe.
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50
Roasted Chickpea Salad with Feta, Apples & Avocado
Our easy Roasted Chickpea Salad is packed with chickpeas, fresh veggies, avocado and apple! Grab this Mediterranean Diet salad recipe!
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51
Watermelon Feta Salad
Taste Summer in a bowl with this Mint Watermelon Feta Salad. Melon, Feta cheese, balsamic vinegar, mint, and red onion mix up to give you a delicious combination. 🍉
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52
Socca
This crispy yet tender bread is a beloved street food in the South of France. Delicious on its own or as a base for your favorite toppings, Socca brings the authentic taste of the Mediterranean to your table in every bite.
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53
Pasta Portofino recipe from Liguria.
If you like basil pesto, you'll love this pasta Portofino (alla Portofino) which pairs pesto with tomatoes. A simple, easy-to-make recipe.
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54
Tortilla Española
Tortilla Española is a simple dish that's packed with those classic flavors you love. The classic Spanish omelet with potatoes and onions is delicious.
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55
Mediterranean Lentil Soup
Make a delicious homemade vegetarian Mediterranean lentil soup with green lentils and flavoured with cumin and coriander.
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56
Seared fish With Chermoula Sauce by - A Mediterranean Gourmet
A classic Moroccan sauce with a balanced combination of parsley, fresh coriander, cumin, paprika, and hot pepper - works well with any fish.
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57
Panera Mediterranean Veggie Sandwich {Copycat Recipe}
This tasty Panera Mediterranean Veggie sandwich recipe is the perfect vegetarian sandwich! It's so easy to make and way cheaper than takeout!
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58
Chicken Cacciatore
Imagine tender chicken simmered in a savory sauce with olives, peppers, and herbs-this Chicken Cacciatore is a classic Mediterranean dish! It's rustic, flavorful, and sure to please anyone who loves fresh, bold flavors in their meals.
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59
Vegetarian Greek Stuffed Peppers | The Rustic Foodie®
These Vegetarian Greek Stuffed Peppers are full of Mediterranean flavors! They're made with orzo, feta cheese, spinach, and Kalamata olives.
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60
Mediterranean Grilled Chicken Skewers
Mediterranean Grilled Chicken Skewers are full of moist chicken, sweet grape tomatoes and red onion with a tangy yogurt-feta dipping sauce. Only 10-15 minutes grilling time! An easy delicious light meal.
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61
Mediterranean Orzo Salad
If hot weather means lighter fare is on the menu, this Mediterranean Orzo Salad can be ready in mere minutes.
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62
mediterranean-shrimp-recipe
This 10-minute Mediterranean Shrimp recipe is your answer to a delicious and easy meal, whether you're cooking for yourself or guests.
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63
Classic Salad Nicoise
Classic Salad Nicoise is a Mediterranean composed salad featuring late summer produce with canned tuna and an amazing vinaigrette dressing.
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64
Authentic Romesco Sauce Recipe
Spanish romesco sauce is NOT made with red bell peppers. It's a tomato-based sauce from Catalonia. We are Catalán and this is our authentic romesco recipe.
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65
Mediterranean Mezze Platter - Noshing With The Nolands
An all-star Mediterranean Mezze Platter filled with all the best Middle Eastern small dishes & dips. Easy, it's the ultimate finger food tray.
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66
Provençal Vegetable Tian
This Provençal Vegetable Tian is perfect for the abundance of beautiful summer veggies in your garden. It's a healthy, vegetarian side.
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67
Mediterranean Blood Orange Chicken
Delight your taste buds with Mediterranean Blood Orange Chicken. A vibrant combination of fresh blood oranges, Castelvetrano olives, and aromatic herbs. #BeyondMereSustenance #BloodOrangeChicken
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68
mediterranean-fish-lemony-orzo
A rich, complex sauce adds flavor to Baked Mediterranean Fish with Lemony Orzo. Quick and simple enough for a weeknight; elegant enough for company. It's healthy too!
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69
Mediterranean Lentil Salad
Mediterranean lentil salad is full of bright flavors and fresh veggies. This protein and fiber rich salad is a perfect meal prep recipe.
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70
Mediterranean Chicken Bake
This very easy Mediterranean Chicken Bake is fast to make and so delicious to eat! The layers of chicken and vegetables enhanced with herbs, garlic and cheese are an absolute healthy hit!
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71
Menemen (Turkish Egg Scramble)
This traditional menemen recipe (Turkish egg scramble) is easy to make with a few basic ingredients, and extra-delicious when served with good crusty bread!
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72
Greek Layer Dip Recipe (Mediterranean Appetizer) - Basics With Bails
This Greek Layer Dip is a flavorful appetizer featuring herb and garlic cream cheese, hummus, Kalamata olives, tomatoes, and cucumbers.
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73
Sardinian Minestrone Soup - Blue Zone Staple
This warming and nutritious Sardinian minestrone soup combines beans and vegetables and make hearty lunch or dinner.
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74
Mediterranean Fattoush Salad (With Video)
A fresh salad of toasted pita bread, tomatoes, cucumbers, and a tangy sumac dressing.
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75
Easy Mediterranean Yellow Rice
Easy Mediterranean Yellow Rice with Turmeric: Learn to make tender & fluffy turmeric yellow rice loaded with mediterranean flavors at home.
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76
Greek-Style Chicken Tzatziki | Craving Something Healthy
Chicken tzatziki features melt-in-your-mouth marinated grilled chicken, topped with a yogurt-dill tzatziki sauce.
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77
Pisto Manchego with potatoes - Tasty Mediterraneo
The authentic Mediterranean recipe of pisto Manchego: a stew made of tomatoes, garlic, onions, red and green peppers, zucchini and extra virgin olive oil. Accompanied by poached potatoes and country bread.
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78
Baba Ganoush Eggplant Dip • Happy Kitchen
Baba Ganoush is a creamy roasted eggplant dip flavored with tahini and aromatic oriental spices that pairs so well with fresh veggies, bread and crackers.
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79
Andalusian Gazpacho (Gazpacho Andaluz) - Tasty Mediterraneo
Tasty Spanish Gazpacho Andaluz - Spanish chilled tomato soup - made of raw veggies: the perfect way to avoid cooking in a hot summer day. Plenty of Vitamin C & antioxidants, this Vegan, Gluten Free and Raw soup is a perfect & refreshing summer dish.
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80
Pastitsio (Greek Pasta Casserole)
Pastitsio is a Greek baked pasta dish with meat sauce between layers of pasta and topped with bechamel sauce.
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81
Lamb Pro-Am: Lamb Mechoui + Moroccan Marinated Carrots
Slow-roasted lamb seasoned with cumin and coriander, often served during celebrations.
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82
Yemista (Greek Stuffed Tomatoes and Peppers)
Yemista is a traditional Mediterranean greek recipe for summer vegetables. Whether it's stuffed tomatoes or peppers, the vegetables are always roasted and stuffed with rice and herbs.
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83
Greek Yogurt Cucumber Salad
Greek yogurt cucumber salad is a refreshing, delicious side dish perfect with grilled or BBQ meat. It's quick and easy, ready in 5 minutes.
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84
Authentic Moroccan Couscous (Ahmed's Version)
This authentic Moroccan couscous is a colorful dish made with perfectly cooked couscous topped with lamb, veggies and a super flavorful broth.
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85
Spinach and Feta Cheese Börek
Authentic Turkish borek recipe made with easy to follow, step by step instruction. Flavored with spinach and feta, this savory pastry is a great dish to serve for breakfast or brunch.
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86
Chicken Tagine with Preserved Lemons and Olives
A flavorful weeknight chicken tagine recipe made in nearly 30 minutes. With just a handful of bold spices, salty preserved lemons and buttery olives.
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87
Best Tabbouleh Recipe
This is the best Tabbouleh Recipe! It's bold and flavorful, bursting with fresh herbs and crunchy veggies. This tabouli is easy to make and best served cold with your favorite Mediterranean dishes.
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88
Mediterranean Breakfast Burritos (Vegetarian)
This easy, vegetarian healthy breakfast burrito is full of protein, mediterranean flavours, make- ahead, freezable and a great brunch or breakfast potluck idea!
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89
Psari Plaki - Greek Baked Fish with Onions & Tomatoes
This Greek baked fish, Psari Plaki, is a great addition to your recipe collection. Flaky white fish with light, fresh and vibrant Mediterranean flavors.
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90
Mediterranean Baked White Fish (Easy Recipe) - Basics With Bails
Enjoy this easy Mediterranean Baked White Fish, packed with fresh flavors from lemon, garlic, and fresh herbs.
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91
Imam Bayildi recipe
Imam Bayildi (stuffed eggplants) is a simple, delicious vegan dish, packed with flavor. An amazing combination of fresh aubergines stuffed with a juicy tomato based filling, caramelized onions, garlic with aromatic herbs and spices!
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92
Mercimek Köftesi (Turkish Lentil Balls)
Mercimek Köftesi are naturally vegan lentil balls from Turkey that are made with a mix of red lentils and bulgur. They are different from the more common Çiğ Köfte, which are traditionally made with bulgur and raw meat or sometimes even only with bulgur. Besides the addition of lentils, Mercimek Köftesi also differ slightly in spices and method.
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93
Saksuka
This Şakşuka is a rich vegetable ragout full of sauteed vegetables in a thick garlicky tomato sauce. It can be served as part of a meze or as a side dish.
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94
30-Min Zaalouk (Moroccan Eggplant Salad)
Zaalouk is a Moroccan eggplant dip that is cooked with warm spices, tomatoes and garlic. It makes for a flavour packed appetizer!
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95
Turkish Ezme
This Turkish Ezme recipe is a refreshing tomato and pepper salad, served with kebabs or bread. Make it mild or spicy in just 10 minutes.
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96
Egyptian Koshari Recipe (The Best I've Had)
Koshari is a vegan meal of lentil rice, chickpeas, vinegar tomato sauce, pasta, and fried onions. This Egyptian koshari recipe is delicious!
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97
Ful Mudammas
Learn a historical Middle Eastern recipe from ancient times - Ful Mudammas made with fava beans, olive oil, onion, garlic, and cumin. Ancient Israelite cooking.
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98
Molokhia Recipe
Get a taste of Egypt with this authentic traditional Egyptian Molokhia Recipe. A velvety, flavorful green soup that's been a staple of Egyptian tables for generations.
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99
Sayadieh (Middle Eastern Fried Fish with Spiced Rice)
Sayadieh is a showstopping Middle Eastern fried fish and spiced rice dish that is delicious, comforting and highly customizable.
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100
Best Tabbouleh
Learn how to make delicious, authentic tabbouleh at home! This tabbouleh (also spelled tabouli) is even better than your favorite Lebanese restaurant's.
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FAQs About Mediterranean Recipes
What foods are considered Mediterranean?
The Mediterranean diet includes foods like vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil, seafood, and lean proteins such as chicken. It often uses herbs and spices for flavor instead of heavy sauces.
Is the Mediterranean diet healthy?
Yes. Studies show that the Mediterranean diet supports heart health, reduces inflammation, and may help with longevity. It emphasizes whole foods and healthy fats.
Can you eat pasta on the Mediterranean diet?
Absolutely. Pasta is often enjoyed in Mediterranean cuisine, typically paired with fresh vegetables, olive oil, and lean proteins rather than heavy cream sauces.
What is the difference between Greek and Mediterranean food?
Greek food is part of Mediterranean cuisine. Mediterranean food also includes dishes from Italy, Spain, Morocco, Turkey, and other regions bordering the Mediterranean Sea.
More Mediterranean Diet Recipes
- Mediterranean Snacks Recipes
- Mediterranean Breakfast Recipes
- Keto Mediterranean recipes
- Blue Zones Diet Recipes
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