mediterranean diet recipes

As you see in the roundup, Mediterranean diet recipes are easy and packed with flavor from vegetables, herbs, and all-natural ingredients. This simple Mediterranean salad recipe with tomatoes, cucumbers, and parsley, is an everyday recipe we eat often on the Mediterranean diet. That is why I am including it here for your convenience. You can change it up by adding feta cheese, chickpeas, or even a cup of cooked couscous to turn it into a meal!

50+ Mediterranean Diet Recipes: Everyday Mediterranean Salad

Roma tomatoes, (diced (about 3 cups diced tomatoes))

Large English cucumber, (or hot-house cucumber, diced)

parsley leaves

kosher salt, (to taste)

tsp black pepper

tsp ground Sumac

tbsp extra virgin olive oil,

tsp lemon juice

In a large mixing bowl, place the diced tomatoes, cucumbers, and parsley. Season with kosher salt and toss. Set aside for 5 minutes or so.

Add the sumac, olive oil, and lemon juice. Give the salad a gentle toss. Enjoy!

https://content.jwplatform.com/videos/nql84shz.mp4

Simple and quick Mediterranean Salad, otherwise called Cucumber and Tomato Salad. So much flavor!

3-Ingredient Mediterranean Salad

Looking for Mediterranean diet recipes? This herby orzo salad is a crowd favorite, bursting with flavor from fresh dill and mint, Kalamata olives, and feta cheese.

Mediterranean Orzo Salad

orzo pasta (1 1/4 cup dry)

chickpeas,

lemon, juice and zest (about 2 tablespoons juice)

shallot onion

English cucumber (2 cups diced,

red peppers

dill,

mint

white wine vinegar

olive oil

Dijon mustard

oregano

feta cheese crumbles

Kalamata olives, halved

Black pepper

Prepare the orzo according to the package instructions. Taste the orzo a few minutes before completion to ensure it’s ‘al dente’ (chewy, but with a little firmness in the center). When it’s done, drain it and then rinse it under cold water until it comes to room temperature.

Place the chickpeas in a bowl with the lemon zest, lemon juice, and 1/4 teaspoon kosher salt.

Mince the red onion, then place it in a bowl with water (this helps to remove the sharp onion taste). Dice the cucumber. Dice the roasted red pepper. Chop the herbs.

Stir together the orzo, chickpeas and bowl of lemon juice, red onion, cucumber, red pepper, dill, mint, white wine vinegar, olive oil, Dijon mustard, oregano, feta crumbles, black olives, and several grinds of black pepper. Taste and if necessary, season with more kosher salt.

This collection of great Mediterranean recipes includes delicious dishes from breakfast to dessert and everything in between. For an easy start, try this great pesto sauce.

40+ BEST Mediterranean Recipe

basil

garlic

pine nuts

Parmigiano cheese (or other hard cheese)

extra virgin olive oil

salt

lemon juice

Rinse basil and remove leaves from stem. Peel...

Rinse basil and remove leaves from stem. Peel garlic.

Add basil leaves, garlic cloves, cheese, salt and...

Add basil leaves, garlic cloves, cheese, salt and pine nuts to blender or food processor. Pulse a few times until ingredients are blended into a coarse mixture.

Drizzle in olive oil and pulse blender until...

Drizzle in olive oil and pulse blender until all ingredients are well mixed. If needed, scrape sides of blender to ensure everything is evenly mixed.

Add lemon juice and again pulse.

Taste and adjust salt, garlic and cheese to...

Taste and adjust salt, garlic and cheese to your taste.

This filling roasted Mediterranean vegetable and sardine salad comes with juicy tomatoes golden sourdough croutons for a lovely lunch option. Add more healthy recipes to your lunchtime rota, with our warm salad recipe collection.

Mediterranean vegetable and sardine salad

aubergine,

courgette,

red onion,

garlic cloves, bashed

Grated zest and juice 1 lemon

cherry tomatoes

sourdough (or rustic) bread, cut into chunks

basil leaves

sardines

Heat the oven to 180ºC/gas 6. Put the aubergine, courgette, red onion and garlic in a roasting tin, then add the oregano, lemon zest and some black pepper. Drizzle over 1½ tbsp of the olive oil, then roast for 30 minutes. Remove the tin, toss everything together, then add the tomatoes and roast for 10 minutes more.

On a separate oven tray, toss the sourdough with the rest of the oil, then bake for 10 minutes or until golden and crisp.

Add the lemon juice and basil to the roasted veg, then divide between 2 bowls along with the croutons and sardines. Serve warm or at room temperature

This Mediterranean rice bowl is ready in just 30 minutes, packed with colorful vegetables and bright flavors! I'm always looking for plant-based dinners that are both healthy and satisfying, and this is one I could truly eat on repeat. With fluffy turmeric rice, seasoned chickpeas, and creamy tzatziki—it's a weeknight dinner homerun in my book!

Mediterranean Rice Bowl

chickpeas

garlic powder, onion powder, dried oregano

cumin and dried dill

kosher salt

black pepper

long grain white rice

turmeric

garlic powder

English cucumber

cherry tomatoes, sliced

Onions

olives,

feta cheese (optional)

full-fat Greek yogurt*

garlic clove, minced

dill

red wine vinegar

Salt and pepper

Make the rice

Using a strainer, rinse the rice under cold water, then drain it completely. In a saucepan over high heat, bring 1 3/4 cups water to a boil. Add the rice, turmeric, garlic powder, and 1/4 teaspoon salt. Stir once, then cover and simmer 10 to 15 minutes. Once all the liquid has cooked out and the rice is tender, remove the heat. Cover the pot and allow the rice to steam for 5 minutes. Uncover and fluff the rice with a fork. Taste and add a little more salt and a drizzle of olive oil if desired.

Make the tzatziki (or see notes for vegan Tahini Sauce): Meanwhile, grate 1/2 the cucumber using the small holes on a box grater (if using a standard cucumber, peel and seed it first). Place the grated cucumber in a fine mesh strainer and squeeze out as much liquid as possible. Sprinkle it with 1/4 teaspoon kosher salt, then place over a liquid measuring cup and allow to stand for at least 10 minutes. In a medium bowl, mix the yogurt, garlic, red wine vinegar, olive oil, remaining ½ teaspoon kosher salt, dill, and freshly ground black pepper. Squeeze out more water from the cucumber before adding it to the dip. Stir in the grated cucumber. Depending on your yogurt consistency, you can stir back in the cucumber water (or regular water) until it comes to the desired consistency (some Greek yogurts are very thick!). Stores up to 1 week in the refrigerator.

Cook the chickpeas: Drain and rinse the chickpeas. In a medium bowl, mix them with the spices and kosher salt.  Heat the olive oil in a medium skillet. Add the chickpeas (carefully to avoid spitting) and cook for about 5 minutes, stirring often, until warmed through.

Assemble the bowls

Slice the remaining half of the cucumber and slice the tomatoes in half. If using red onion instead of pickled onions, slice the onion. Add the rice to a bowl and top with the vegetables and chickpeas, then sprinkle with olives and feta crumbles and add a dollop of tzatziki. Leftovers last up to 3 days refrigerated.

Top 5 mediterranean diet recipes recipes from across the web

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50+ Mediterranean Diet Recipes: Eve...

Mediterranean Orzo Salad

40+ BEST Mediterranean Recipe

Mediterranean vegetable and sardine...

Mediterranean Rice Bowl

Top 5 mediterranean diet recipes recipes from across the web

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

Top Tags

50+ Mediterranean Diet Recipes: Eve...

Mediterranean Orzo Salad

40+ BEST Mediterranean Recipe

Mediterranean vegetable and sardine...

Mediterranean Rice Bowl

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