The Mediterranean Diet is one of the most popular food lifestyles out there, and for good reason!
Based off of the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy, it is considered by many to be one of the healthiest diets out there. And it’s delicious!
Spanning many cultures, Mediterranean cuisine is quite varied in nature. The culinary treasures of the region have long histories which have evolved over time into some of the most delicious recipes in the world.
The cuisine of the northern portion of the sea is often said to be based around three core elements: olive oil, bread and wine.
The eastern and southern shores, comprised of the Levantine region and northern Africa, are dominated by interesting blends of spices that may seem exotic to the unfamiliar palate.
Whatever the shore, the region’s food, influenced by it’s warm climate and proximity to the sea, also feature an abundance of fresh vegetables and a delectable assortment of seafood.
The Mediterranean Diet
The concept of the Mediterranean diet arose in the 1960’s and was based on the perceived health benefits of the diets of Greece, Italy and Spain. It emphasizes fruits and veggies, olive oil, unrefined grains, legumes and fish, with other things in moderation.
For clarity, these recipes are based on the cuisine of the entire Mediterranean region, rather than the diet. That being said, many of them share the same principles of the diet.
This collection of easy Mediterranean Diet Recipes will help you in your journey, and it includes a big variety of foods.
The diet focuses on healthy eating patters, as follows:
- Eat Regularly: vegetables, fruits, legumes, whole grains, nuts, and and extra virgin olive oil.
- Eat Moderately: Fish, poultry, eggs and dairy.
- Eat Rarely: Red meat, added sugars, processed meat, refined grains, refined oils, and other processed foods.
These Mediterranean Diet Recipes focus on those principles, with the addition of some light pastas, which you can easily use whole grain pasta in.
We hope you enjoy them all as much as we do!
Mediterranean Diet Recipes:
1. Mediterranean Fish with Tapenade
Starting off this list is one of our favorite Mediterranean diet recipes, our own Mediterranean Fish.
The fish is pan seared and topped with a tomato and olive tapenade. It’s so good!
2. Espinacas con Garbanzos (Spanish Spinach with Chick Peas)
Enjoy these Espinacas con Garbanzos (Spanish Spinach with Chick Peas), they’re a traditional Spanish Tapas recipe that is perfect to serve as a most delicious appetizer for your future parties.
This tasty and healthy dish will win everyone’s hearts and taste buds for sure.
3. Pasta alla Norma
Pasta alla Norma is famous Sicilian pasta dish with a chunky, herb infused eggplant and tomato sauce. And it’s just too good!
It’s a light, meatless pasta meal, yet the firm, buttery eggplant gives it a heartiness that will keep your appetite satisfied.
4. Farro Salad with Roasted Vegetables
This Farro Salad with Roasted Vegetables is one of my new favorite dishes. It’s so refreshing and delicious.
Serve as it is for a meatless meal, or add shrimp for a heartier dish.
5. Fasolada (Greek White Bean Soup)
Fasolada… The “mother of all” Greek comfort foods in a bowl. This is one bowl that the generations of Greeks grew up with on cool winter nights.
This rustic, robust, healthy & homely white bean soup is simmered with everyday aromatics. But the real magic happens when it gets enriched with a good drizzle of olive oil in the end.
6. Spanish Summer Salad (Pipirrana)
This summer, cool off with this classy Spanish Summer Salad, also called Pipirrana!
The recipe is all about fresh juicy tomatoes, other delicious crunchy fresh ingredients, and eggs for a protein boost. This is a great summer cookout salad that everyone will enjoy.
7. Mediterranean Pasta
This Mediterranean Pasta is your new weeknight best friend. It’s super quick, like 20 minutes quick, and has great flavors the whole family will love.
8. Chicken Provençal
Chicken Provençal… Beautiful golden brown chicken braised in white wine, nestled between eye catching olives, plump cherry tomatoes, oh-so French shallots, tangy capers and plenty of garlic and herbs.
As much as “Chicken Provençal” sounds and looks fancy, it’s extremely simple and comes together in just a little over an hour.
9. Shrimp Saganaki (Greek Shrimp with Tomatoes & Feta)
We just love Shrimp Saganaki, a classic Greek appetizer that’s served in most Greek Restaurants.
Some incredible flavor combo happens when you cook plump shrimp in a garlicky savory tomato sauce and finish it off with salty feta.
10. Balela Salad
Let us present you Balela deliciousness!! So colorful, so easy, so refreshing… This hearty, colorful salad comes from many Middle Eastern countries and is bursting with flavors and textures.
It will be one of your go-to Mediterranean diet recipes.
11. Mediterranean Flatbread
This Mediterranean Flatbread is loaded with all the Mediterranean staples, full of delicious flavors in every single bite.
Whip up this 20 minute flatbread pizza in your kitchen on busy nights, when those pizza cravings hit hard.
12. Pesto Pasta
Pesto Pasta is a light and fresh Italian dish with a beautiful sauce. It’s great with other add ins like veggies and proteins.
It’s especially good with cherry tomatoes and asparagus.
13. Chicken Shawarma
This easy Chicken Shawarma brings the flavors, big time!
Marinated with vibrant and aromatic spices, it can be your easy weeknight dinner, or a big crowd pleaser for company nights.
14. Italian Cannellini Beans
Yet another smashing Mediterranean diet recipe is these Italian Cannellini Beans!
They’re made with creamy, buttery beans with lots of herbs, garlic, tomatoes, and parmesan, and is simply busting with delicious flavors. So good!
Jazz up your breakfast eggs with our spectacular Shakshuka recipe, and you will be completely satisfied for the rest of the day.
This effortless recipe is made with tomato, and pepper sauce along with warm spices and perfectly poached eggs that deliver the best dish ever.
This thick and silky French stew of eggplant, zucchini, sweet peppers, and ripe summer tomatoes will use up your extra vegetables in one fell swoop.
It’s enough food to feed a crowd, pack for lunch, and still freeze for later. Cook this French classic for delicious meatless night.
17. Melitzanosalata (Greek Eggplant Dip)
Our Melitzanosalata recipe is going to be the new star of your Mediterranean spread. Creamy, smoky roasted eggplant along with a good dousing of good old EVOO and a few other flavor enhancers.
This Greek Eggplant Dip is so super simple, yet the end result is too good. All you need is a big pile of pitas to scoop it up.
18. Portuguese Mussels (Moules à la Portugaise)
These Portuguese Mussels are as fancy as it gets. A big bowl of mussels drenched in one amazing, out of this world sauce.
It doesn’t have to happen in a fancy restaurant. All you need is a desire to cook something nice for that special someone on their birthday. The best part? You’re not even slaving the whole day in the kitchen.
19. Caponata – Sicilian Eggplant Relish
This Caponata is a super trendy Sicilian dish that will win everyone’s hearts and taste buds.
You will love the perfect combination of sweet, sour, and fresh ingredients that are just too good with each other.
A delicious eggplant side dish that is great with any hearty weekend meal.
20. Easy Authentic Falafel Recipe
This homemade Falafel is just as good as any Mediterranean restaurant. You’ll be amazed how easy this classic Middle Eastern dish is to make in your own kitchen!
21. Chicken Buddha Bowl
Need a healthy meal to wash away those summer hamburgers and ice cream cones? Try this light and tasty Buddha Bowl.
Although the flavors aren’t Mediterranean, this well balanced meal fits the diet perfectly.
22. 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 in a delicious olive studded tomato sauce.
Big time YUM!
23. Clam Linguine (Linguine alle Vongole)
Linguini with Clams (Linguine alle Vongole) is a simple, light pasta dish perfect for summer.
This restaurant quality pasta recipe has a garlicky olive oil and white wine sauce and will have everyone asking for more.
24. Mediterranean Quinoa Salad
This Mediterranean Quinoa Salad is the light and tasty side dish you need in your life.
A simple mix of quinoa, a few veggies, some Mediterranean staples, and a zesty lemon dressing is all it takes.
25. Caprese Stuffed Portobello Mushrooms
Give your favorite portobello mushrooms a fancy Italian makeover and make the most elegant side dish, Caprese Stuffed Portobello Mushrooms.
A delicious mixture of Caprese stuffed inside fresh and tender mushrooms is just epic, and the best part it gets ready in minutes. Try it, and we bet you’re gonna love it!
26. Harissa Shrimp
Make the most loved and delicious weeknight dinner ever, with our best Harissa Shrimp recipe!
This dish is brimming with zesty, exotic flavors, and the tender juicy shrimp are to die for. One more scrumptious healthy dish for you to try.
27. Chicken Souvlaki
Chicken Souvlaki – Sometimes, all you need is a few simple ingredients to create some amazing flavors. These Greek skewers are one of those recipes.
Bite sized chunks of chicken are marinated with lemon juice, oregano and garlic and can be grilled, baked or cooked on the stovetop.
28. Italian Ribollita
Ribollita is one of the classic Italian soups. This stew-y thick, rich Italian soup includes white beans, some seasonal fall and winter vegetables, and is layered with slices of day old bread.
It’s all finished with copious amount of extra virgin olive oil. This is one of our favorite Mediterranean Diet recipes!
29. Bahamian Boiled Fish
Hearty, flaky fish simmered in a delicious broth with potatoes, onions, tons of lime juice and a bit of hot kick.
This is classic island comfort food!
30. Sicilian Pasta
Sicilian Pasta is another one of our favorites!
It is bursting with flavor from mixed olives, capers, artichoke hearts, cherry tomatoes and some great flavor enhancers. And it takes only 20 minutes!
31. Shrimp Foil Packets with Summer Veggies
We’re giving you a great summer dinner idea with shrimp that is quick to prepare, with easy clean up later. Plus, it’s fun to eat with your friends and family.
These Shrimp Foil Packets are a delicious healthy meal with all your favorite summer veggies.
32. Chicken Cacciatore
Chicken Cacciatore is a rustic traditional Italian dish, which you can easily make at home with our stunning recipe!
The magical flavors of well-braised and well-seasoned chicken along with some veggies, herbs, and wine produce the most delicious dish.
33. Cherry Tomato Confit
Meet your new summer flavor bomb recipe, Cherry Tomato Confit. Try this savory, sweet, and tasty dish using only 4 easy ingredients.
Combining fresh cherry tomatoes with heart healthy olive oil, and in less than 30-minute yon can create this magical confit. It’s so good!
34. Olive Tapenade
Olive Tapenade is a very popular French dish, which makes a perfect summer appetizer.
It’s made with earthy olives, capers, garlic, other flavorful ingredients, and lots of olive oil. Tapenade is a very versatile appetizer that goes with a variety of things.
35. Avgolemono Soup
Meet your new go to comfort food. This Avgolemono Soup is your chicken noodle soup taken to the next level. It’s silky and smooth and oh so delicious.
This classic Greek lemon soup uses egg and lemon (avgo-lemono) to create a creamy, velvety broth with a refreshing lemony hint.
36. Cucumber Avocado Tomato Salad with Pesto
You’ll love this Cucumber Avocado Tomato Salad with Pesto. This one is there for you to brighten up any meal of the day.
It’s a great meatless standalone meal, but can also be a super tasty side dish.
37. Minestrone Soup With Chicken Meatballs
This Italian Minestrone Soup With Chicken Meatballs recipe will become one of your all time favorite soup recipes.
This one pot soup is packed with flavors and easy to whip up on the go. It’s a cozy and comforting soup that’s a fresh, easy weeknight dinner.
38. Homemade Hummus
If you’ve never made your own Homemade Hummus, now is the time!
It’s made with awesomely balanced chickpeas and tahini paste, and jazzed up with lemon juice, garlic, and pine nuts, and is perfect for dipping veggies.
39. Harissa Chicken
Harissa Chicken is a delicious example, that shows that you can uplift anything and everything with our outstanding Harissa sauce.
The chicken is packed with epic flavors from harissa paste and potatoes, carrots, and chickpeas, making it a satisfying whole meal, which is super hard to resist.
40. Batata Harra
Add an exotic twist to your everyday potatoes with this Lebanese delight. Packed full of flavors, if you love fresh herbs, this batata harra may be your new favorite side dish.
41. Ground Turkey Stuffed Peppers
Ground Turkey Stuffed Peppers make a delicious and healthy dinner.
The ground turkey mixture is prepared with Mediterranean flavors, and is stuffed beautifully in colorful bell peppers.
42. Firecracker Salmon
If you’re looking for a new recipe to really jazz up your salmon, this is it! It’s salty, it’s sweet, and it’s a little bit spicy!
Firecracker salmon just may become one of your new go-to recipes.
43. Mediterranean Chicken Skillet
Have you ever thought how roast chicken will look in a Mediterranean avatar? Here it is…
One skillet Mediterranean Chicken Roast. Fresh, healthy and jam packed with amazing flavors!
44. Greek Lemon Rice
Looking for a way to take your plain white rice to the next level? Try out this simple and delicious Greek Lemon Rice recipe!
A touch of refreshing lemon juice brings all the flavors together for a side dish that is anything but boring. It’s the perfect side for many of your favorite Mediterranean dishes, boosting your meal’s flavor profile to another level!
45. Mediterranean Chicken Tacos
These Mediterranean Chicken Tacos are a fun and healthy fusion, where Mediterranean flavors get stuffed into your favorite Mexican tortillas.
They’re a light and tasty dinner that comes together in under 30 minutes.
Get the Recipe: Mediterranean Chicken Tacos
What a great variety of Mediterranean diet recipes. They’re all so healthy and so delicious, it’s hard to pick a favorite!
Save or pin this collection of great recipes so you always know where to find it. And be sure to subscribe to GypsyPlate, we’re always cooking up new easy recipes for you!
- 3 15oz cans cannellini beans, drained
- 1 large onion, chopped
- 2 carrots, diced
- 3 celery stalks, diced
- 4 garlic cloves, thinly sliced
- 1 Tbsp tomato paste
- 1.5 cups crushed tomatoes or tomato sauce
- 1 tsp dried oregano
- 1 tsp dried rosemary
- 1 tsp red chili flakes
- 2 bay leaves
- 5 cups vegetable broth
- 6 Tbsp extra virgin olive oil, divided
- Salt to taste
- Heat 2 Tbsp oil in a soup pot over medium high heat.
- Sauté onion, celery, carrot, garlic and salt for 5 minutes, stirring frequently.
- Add tomato paste and stir for one minute.
- Add crushed tomatoes, beans, broth, oregano, rosemary, chili flakes and bay leaves. Stir well. Bring to low boil then simmer on low to medium heat for 30-40 minutes, until carrots are soft.
- Remove one cup of beans to a bowl and mash with a spoon. Stir back into pot.
- Add remaining 4 Tbsp olive oil and whisk into soup.
- Serve immediately.
Welcome to GypsyPlate! I'm Alpana, former wordwide tour manager and professional caterer, now full time blogger. I love exploring cuisines from around the world, and my recipes have been featured on sites such as MSN, Parade, Brit + Co, CNET and AOL. You can explore my entire collection of sortable recipes in my Recipe Index or learn more about me here.
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