If you're craving something light and fresh or a hearty, spiced meal, Mediterranean cuisine has something to offer. These recipes are just a starting point for exploring the rich and varied Mediterranean diet.
Mediterranean Recipes
Mediterranean cuisine is renowned for its emphasis on fresh ingredients, healthy fats, and vibrant flavors. This sun-drenched region offers a vast array of dishes that are not only delicious but also nourishing.
From the coastlines of Italy to the hills of Greece and the markets of Morocco, Mediterranean recipes often feature ingredients like olive oil, tomatoes, fresh herbs, and a variety of seafood, making them distinctive and versatile. Here are a few tempting Mediterranean recipes to inspire your next meal:
Easy Greek Salad
Loaded with the crispness of fresh cucumbers, juicy tomatoes, crunchy bell peppers, and tangy red onions, all jazzed up with olives and feta cheese. It's a breeze to put together, needing just a toss in olive oil, vinegar, and a handful of herbs for an explosion of flavors. Perfect alongside any meal, this salad brings the vibrant colors and tastes of Greece to your table with simple elegance.
Ingredients:
- 6 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon red wine vinegar
- ½ teaspoon chopped garlic
- ½ teaspoon dried oregano or 1 teaspoon chopped fresh oregano
- ½ teaspoon dried dill or 1 teaspoon chopped fresh dill
- Salt and freshly ground black pepper
- 3 large plum tomatoes, seeded and coarsely chopped
- ¾ large cucumber, peeled, seeded, and coarsely chopped
- ½ small red onion, chopped
- 1 bell pepper, seeded and coarsely chopped
- ½ cup pitted black olives (preferably brine-cured), coarsely chopped
- Heaping ½ cup crumbled feta cheese
Shakshuka With Feta, Olives, And Peppers
Hailing from the colorful markets of North Africa to a global favorite, this dish poaches eggs in a hearty, spiced tomato sauce, bursting with cumin and smoked paprika. Topped with creamy feta and briny olives, it's a meal that confidently straddles breakfast, lunch, or dinner, making any table it graces a little warmer and more inviting.
Ingredients:
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ¼ teaspoon Maras or Aleppo pepper flakes, or ⅛ teaspoon crushed red pepper flakes
- 1 large yellow onion, halved and thinly sliced
- 2 cloves garlic, thinly sliced
- 1 red bell pepper, seeded and thinly sliced
- 1 yellow bell pepper, seeded and thinly sliced
- 1 can (28 ounces) whole peeled tomatoes, preferably San Marzano
- ½ teaspoon salt, or to taste
- 4 ounces feta cheese, crumbled
- ⅓ cup pitted Kalamata or other olives in brine
- 4 large eggs
For garnish:
- ¼ bunch cilantro, leaves coarsely chopped (for garnish)
Falafel
Falafel is like a road trip through the Middle East, in the form of crispy, golden balls. Made from ground chickpeas mixed with herbs and spices, these vegan-friendly delights are the heroes of wraps, pitas, and salads. Whether you prefer them fried or baked, falafel offers a satisfying crunch on the outside and a soft, flavorful burst inside. With a recipe that doubles the herbs for an extra kick and includes a pinch of green pepper, they're an irresistible blend of taste and texture, making every bite a little adventure.
Ingredients:
- 1 cup dried chickpeas, soaked overnight (don't use canned chickpeas)
- ½ cup roughly chopped onion
- 1 cup roughly chopped parsley, about a one large bunch
- 1 cup roughly chopped cilantro, about a one large bunch
- 1 small green chile pepper, serrano or jalapeno pepper
- 3 garlic cloves
- 1 teaspoon cumin
- 1 teaspoon salt
- ½ teaspoon cardamom
- ¼ teaspoon black pepper
- 2 tablespoons chickpea flour (or other flour)
- ½ teaspoon baking soda
- oil for frying
Shrimp Scampi
In about 10 minutes, jumbo shrimp dance in a mouthwatering garlic butter sauce, hit with a splash of white wine for luxurious flavor. This simple yet impressive dish is a feast for the senses, boasting a lemony scent and a stunning presentation.
Ingredients:
- 3 tablespoons butter
- 2 tablespoons extra-virgin olive oil
- 4 garlic cloves, minced
- ½ cup dry white wine
- 1 teaspoon kosher salt
- ¼ teaspoon red pepper flakes
- 1 ½ pounds large or jumbo shrimp, peeled and deveined
- ½ lemon
- 2 tablespoons finely chopped fresh parsley
Healthy Breakfast Egg Muffins
Packed with veggies, fresh herbs, and a choice of meats like leftover rotisserie chicken, they're a colorful, low-carb joy in a bite. Easy to bake, these handheld treasures are perfect for an on-the-go boost or a leisurely brunch. Customize with your favorite mix-ins for a deliciously personal touch!
Ingredients:
- Extra virgin olive oil for brushing
- 1 small red bell pepper, chopped (about ¾ cup)
- 12 cherry tomatoes, halved
- 1 shallot, finely chopped
- 6 to 10 pitted kalamata olives, chopped
- 3 to 4 oz/113 g cooked chicken or turkey, boneless, shredded
- 1 oz/ 28. 34 g (about ½ cup) chopped fresh parsley leaves
- Handful crumbled feta to your liking
- 8 large eggs
- Salt and Pepper
- ½ teaspoon Spanish paprika
- ¼ teaspoon ground turmeric (optional)
Ful Mudammas
Whether it's for breakfast, lunch, or dinner, Ful Mudammas brings comfort and a taste of home with every scoop. This traditional dish turns simple fava beans into a creamy, dreamy stew, seasoned with a little ground cumin and a zesty lemon garlic sauce that's more about the kick than the heat
Ingredients:
- 2 cans plain fava beans, 13 to 15 ounces each can (see notes if using dry fava beans)
- ½ cup water
- Kosher salt
- ½ to 1 teaspoon ground cumin
- 1 to 2 hot peppers, chopped (jalapenos will work here)
- 2 garlic cloves, chopped
- 1 large lemon, juice of
- Extra virgin olive oil, Early Harvest
- 1 cup chopped parsley
- 1 tomato, diced
To Serve
- Warm pita bread
- Sliced tomatoes
- Sliced cucumbers
- Green onions
- Olives
Romesco Sauce
Made with a mix of roasted red peppers, sun-dried tomatoes, almonds, and a splash of vinegar, this sauce packs a flavorful punch. It’s versatile too, great on grilled foods, as a dip, or even over pasta. Best of all, it's easy to whip up with pantry staples, offering a nutty, bold taste that's both wholesome and hearty.
Ingredients:
2 large red bell peppers
2 vine tomatoes or 10 cherry tomatoes
1 slice of crusty bread (about 3 ounces or 80 grams)
3 cloves garlic
⅓ cup almonds
¼ cup hazelnuts
½ teaspoons paprika
¼ teaspoon red pepper flakes
½ teaspoon salt
1 tablespoon red wine vinegar
¼ cup extra virgin olive oil
Cherry Tomato Pasta
Cherry Tomato Pasta, or “pasta allo scarpariello,” is a jewel from Naples, loved for its simplicity and burst of flavors. It’s a quick dish, welcoming juicy cherry tomatoes, garlic, and basil into a hug with pasta. With just a simmer and a sprinkle of Parmesan, it transforms into a creamy, tangy treat, proving delightful meals need nothing but a few good ingredients.
Ingredients:
- 12 ounces spaghetti + 3 quarts of water (12 cups or 3 Liters) and 1 ½ tablespoons of salt (21 grams)
- 1½ pounds cherry tomatoes halved
- 2 tablespoons extra virgin olive oil
- 1 clove garlic pressed or grated
- 1 teaspoon salt
- 2 twists black pepper
- ⅛ teaspoon red pepper flakes or more to taste
- 15 fresh basil leaves + more for garnishing
- ½ cup parmesan cheese or non-dairy cheese, grated. Add more or less to taste.
Classic Ratatouille
Classic Ratatouille, a cozy stew from Southern France, is a dance of summer veggies like eggplant, tomatoes, and zucchini. It's more rustic than the fancy dish in the Pixar film, but no less delicious! Served simply with bread or jazzed up with a zingy pistou, ratatouille turns humble into heavenly.
Ingredients:
- 1 medium eggplant, cut into ¾” pieces
- 1 medium zucchini, cut into ½-inch thick bite-sized chunks
- 1 green pepper, diced
- 1 yellow onion, sliced
- 4 garlic cloves, minced
- 4 tablespoons olive oil, divided
- 1 ½ teaspoons kosher salt, divided
- 1 large tomato, roughly chopped
- 28-ounce can crushed San Marzano tomatoes
- ½ tablespoon lemon juice
- ¼ cup roughly chopped basil
- Pistou, for serving
Mediterranean Bowl
Simple to make and bursting with flavor, this bowl is a delightful blend of textures and tastes, making it a nourishing choice for any mealtime. It brings together a mix of hearty grains, such as quinoa or couscous, and is drizzled with a zingy lemon tahini dressing.
Ingredients:
- 15-ounce can chickpeas, drained and rinsed (or 1 ½ cups cooked)
- 2 medium sweet potatoes (1 ½ pounds), diced into half-inch cubes
- 1 red bell pepper, sliced
- 1 red onion, sliced
- 3 tablespoons olive oil
- 2 teaspoons kosher salt, divided
- 2 teaspoons cumin
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon ground coriander
- ¼ teaspoon cinnamon
- 1 cup quinoa (or 1 cup couscous)
- 1 pint cherry tomatoes, sliced in half
- ½ English cucumber, sliced into half moons
- Mixed salad greens, for serving
