healthy mediterranean

Antonio Carluccio's not above an easy tuna pasta recipe. A store cupboard favourite with a twist of fresh ginger.

Tuna pasta sauce 

375 grams/13 ounces dried linguine or other pasta

tbsp extra virgin olive oil

tbsp finely chopped parsley

garlic cloves, finely chopped

chilli pepper, finely chopped

1cm/½in fresh ginger root, thinly sliced

grams/1lb passata

tinned tuna

salt and black pepper

Whip up an easy and healthy dinner in no time with this spicy chicken traybake. We've replaced potatoes with root vegetables to reduce the carbohydrates and included plenty of spice to turn up the flavour. If you're not into spicy food, check out the recipe tips for other flavour ideas.

Each serving provides 361 kcal, 44g protein, 30g carbohydrate (of which 14g sugars), 5.5g fat (of which 1g saturates), 7g fibre and 0.5g salt. 

Ras-el-hanout chicken traybake

400 grams/14 ounces sweet potatoes,

carrots,

olive oil

red onion,

garlic

chicken breast

lemon, quartered

tsp ras-el-hanout spice mix

thyme

coriander,

tbsp low-fat natural yoghurt, to serve

This delicious recipe for vegetarian bolognese sauce from Eat Well for Less makes enough for 2 meals. Brilliant with spaghetti or in a lasagne. 

Each serving provides 296 kcal, 13g protein, 48g carbohydrates (of which 10g sugars), 4g fat (of which 2g saturates), 8.5g fibre and 0.3g salt.

Vegetarian bolognese

onions,

carrots, chopped

tsp fresh thyme leaves, thyme

tomato purée

tomatoes

vegetable stock

tbsp balsamic vinegar

300 grams/10½oz dried pasta

green salad, to serve

sea salt and black pepper

Crunchy greens are the perfect foil to the lemon-rich tahini dressing in this substantial, vegan, healthy dinner.

Each serving provides 324 kcal, 11g protein, 30g carbohydrates (of which 28g sugars), 15g fat (of which 2g saturates), 12.5g fibre and 3g salt. 

Greens with giant couscous and tahini

130 milliliters/4fl oz hot vegetable stock

60 grams/2¼oz wholewheat giant couscous

broccoli

green beans,

150 grams/5½oz kale

tahini

lemon juice

tsp sea salt flakes

black pepper

You can use shop-bought filo for this spanakopita recipe, the classic Greek spinach and feta pie. You wouldn't expect Paul Hollywood to, though, would you?

Equipment and preparation: You will need a pasta machine for this recipe.


Spanakopita

white flour

100-120 milliliters/3½-4fl oz warm water

salt

cornflour,

70 grams/2½oz butter, melted

egg yolk, for glaze

spinach

salt and pepper

nutmeg,

lemon, zest only

free-range egg, beaten

feta

sesame seeds

tbsp crushed sea salt

A wonderfully simple side salad that still delivers on flavour. Make sure to use good quality feta - it's worth it. 

Sun-blushed tomato and feta salad

150 grams/5½oz sun-blushed tomatoes (see tip), quartered

black olives

tbsp olive oil tomatoes

150 grams/5½oz good-quality feta cheese, crumbled into small chunks

Learn how to make three delicious grain bowls using quinoa, wholewheat couscous and bulgur. Add plenty of veg and healthy fats and you can meal prep your way to healthy lunches.

Make-ahead grain bowls

couscous

200 milliliters/7fl oz vegetable stock

kale

red and yellow baby tomatoes, halved

grams/1 nuts,

sprouted lentils and sprouted beans

tsp za’tar spice blend

milliliters/1fl oz olive oil

quinoa

carrot, thinly sliced

tbsp mixed seeds

orange, juice only

tsp rapeseed oil

tbsp cider vinegar

1–2 tsp dried chilli flakes

tsp honey

60 grams/2¼oz bulgur wheat

salad leaves

pumpkin seeds

beans,

tbsp tahini

tbsp sesame oil

sumac

cumin cumin seeds

½ tsp dried chilli flakes

juice of ½ lemon

Dr Rupy shows you how to cook three delicious grains and then top them with healthy veg.

How to make a healthy grain bowl

A simple salmon traybake that's really easy to throw together, using soy sauce, chilli and lime. Feel free to change up the vegetables.

Each serving provides 553kcal, 45g protein, 11.5g carbohydrates (of which 10g sugars), 35g fat (of which 6g saturates), 6g fibre and 2.3g salt.

Salmon traybake

½ lime, juice only

soy sauce (gluten-free if required)

½ tsp caster sugar

salmon fillets

grams/3½oz Tenderstem broccoli,

grams/3½oz green beans,

red pepper, sliced

garlic clove, grated

root

spring onions, white part finely chopped, green part thinly sliced

red finger chilli, very finely chopped

tsp sesame oil (optional)

Hersha shows you how to cook salmon with absolutely no effort. A complete one-pan dinner.

Make It Easy: Salmon traybake

Shakshuka is an incredibly easy baked egg recipe that works just as well for brunch as it does for dinner. Smoky, sweet peppers combine with rich, creamy eggs and tangy yoghurt and salty feta for a completely moreish dish.

Each serving provides 462 kcal, 26g protein, 28g carbohydrates (of which 25g sugars), 25g fat (of which 8g saturates), 8.5g fibre and 1.4g salt.

Shakshuka

colours,

cumin seeds

caraway seeds

cayenne pepper

tomato pepper purée

parsley,

free-range eggs

feta, crumbled

tbsp thick natural yoghurt

Hairy Bikers Shakshouka

No yeast required for this easy, healthy pizza, topped with colourful vegetables that's ready in 30 minutes.This is a great recipe if you want to feed the kids in a hurry! 

Each serving provides 353 kcal, 15g protein, 54g carbohydrates (of which 12g sugars), 7g fat (of which 4g saturates), 5g fibre and 1.4g salt.

Healthy pizza

grams/4½oz

fine sea salt

grams/4½oz full-fat plain yoghurt

yellow or orange pepper, seeds removed and thinly sliced

courgette,

tbsp extra virgin olive oil, plus extra for drizzling

mozzarella

basil leaves, to serve (optional)

tbsp passata sauce (approximately 100 grams/3½oz)

oregano

Beans on toast gets a facelift with this easy-to-make and healthy recipe.

Each serving provides 478 kcal, 17g protein, 60g carbohydrates (of which 11.5g sugars), 16.5g fat (of which 2g saturates), 12.5g fibre and 0.8g salt. 

Tuscan beans on sourdough toast

tbsp olive oil,

red onion, roughly chopped

garlic clove, crushed

tin chopped tomatoes

tin haricot beans, drained and rinsed

rosemary

x 75 grams/2¾oz (or 4 x 37.5 grams/1¼oz) slices sourdough bread

¼ garlic clove

Trying to eat more vegetarian meals? Halloumi is your new best friend and pairing it with butternut squash and rosemary is a great place to start. 

Butternut squash with rosemary and halloumi

butternut squash, seeds removed and thinly sliced

garlic,

grams/3½oz halloumi,

Homemade pesto is such a treat. This version comes from Trapani in Sicily, and uses almonds and tomatoes instead of pine nuts.

Top 13 healthy mediterranean recipes from across the web

The most viewed healthy mediterranean recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Tuna pasta sauce

Ras-el-hanout chicken traybake

Vegetarian bolognese

Greens with giant couscous and tahi...

Spanakopita

Sun-blushed tomato and feta salad

Make-ahead grain bowls

Salmon traybake

Shakshuka

Healthy pizza

Tuscan beans on sourdough toast

Butternut squash with rosemary and ...

Pasta with almond, basil and pecori...

Top 13 healthy mediterranean recipes from across the web

The most viewed healthy mediterranean recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Tuna pasta sauce

Ras-el-hanout chicken traybake

Vegetarian bolognese

Greens with giant couscous and tahi...

Spanakopita

Sun-blushed tomato and feta salad

Make-ahead grain bowls

Salmon traybake

Shakshuka

Healthy pizza

Tuscan beans on sourdough toast

Butternut squash with rosemary and ...

Pasta with almond, basil and pecori...

The most viewed healthy mediterranean recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine