Mediterranean diet recipes: a few of my favorite dishes • Greek salad: The refreshing zest of a Greek salad. • Caprese salad: The equally refreshing combination of Bocconcini, basil, and tomatoes.
• Tzatziki: A sauce that is transcendentally delicious and helpful. • Ratatouille: A recipe that may seem simple, yet is full of surprises and richness.
These are four (or five, if you count the Caprese sauce) delightful recipes of the vibrant and healthful Mediterranean cuisine. I present them here to give you an even better taste of what that way of eating and cooking offers.
The 16 Best mediterranean diet recipes
1. Greek Salad
Greek Salad is a time-honored dish of the Mediterranean, featuring juicy tomatoes, cucumber, red onion, feta cheese, and rich Kalamata olives. It is the dish itself that serves as a canvas for the spices and oils used to prepare it, and it is seasoned with dried oregano and drizzled with extra-virgin olive oil for a truly simple yet elaborate Mediterranean experience.
Ingredients
4 ripe tomatoes, cut into wedges
1 cucumber, sliced into half-moons
1 red onion, thinly sliced
150g feta cheese, cut into large cubes
1 cup Kalamata olives
1 teaspoon dried oregano
3 tablespoons extra-virgin olive oil
Instructions
1. In a big bowl, mix together the tomato, cucumber, and red onion.
2. Top the mixed vegetables with the Kalamata olives and feta cheese.
3. Add dried oregano and extra-virgin olive oil. Mix gently but well, taking care not to break the feta.
4. Serve right away or allow a few minutes for the deliciousness to meld. Maybe your dinner guest could use that time to wipe their hands clean of potato chips.
2. Caprese Salad
Caprese Salad is a classic dish from Italy that showcases the combination of fresh mozzarella cheese, juicy tomatoes, and the very earthiness of basil. It’s just a few steps away from being a simple Margherita Pizza.
And yet, somehow, it seems even more iconic than that. Maybe it’s because the Caprese is so simple and requires perfect ingredients.
Or maybe I’m just biased because my very first Italian dish was the Caprese salad, and I made it with the very first heirloom tomatoes from my friend Val’s backyard (in the summer of 2010).
Ingredients
Fresh mozzarella cheese
Ripe tomatoes
Fresh basil leaves
Extra-virgin olive oil
Balsamic reduction (or balsamic glaze)
Salt
Freshly ground black pepper
Instructions
1. Cut the fresh mozzarella and juicy tomatoes into even slices, about 1/4 inch thick.
2. Form a circular arrangement on a platter, if you like, with the tomato slices, mozzarella slices, and fresh basil leaves.
3. Drizzle balsamic reduction and extra-virgin olive oil over the arranged salad.
4. Before serving, sprinkle a little salt and freshly ground black pepper over it to taste.
3. Tzatziki Sauce
Tzatziki sauce is a rejuvenating Greek condiment that is prepared with velvety Greek yogurt, shredded cucumber, chopped garlic, olive oil, freshly squeezed lemon juice, dill, and copious amounts of salt and pepper. Perfect as a dip or topping!
Ingredients
- 1 cup Greek yogurt
- 1 cucumber, grated and drained
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- 1 tablespoon chopped fresh dill
- Salt and pepper to taste
Instructions
1. In a bowl, combine the strained yogurt, finely grated cucumber, and garlic.
2. Mix together the olive oil, lemon juice, and chopped dill. Stir them into the dish until they\’re thoroughly integrated.
3. Add salt and pepper as needed to taste. Place in the refrigerator for at least 30 minutes before serving. This will allow the flavors to meld.
4. Ratatouille
Ratatouille is a quintessential French Mediterranean dish. The ingredients reflect the seasonal bounty of the region: eggplant, zucchini, bell peppers, tomatoes, onion, and garlic—all sautéed in copious amounts of olive oil.
Lavender and thyme are virtually the only seasonings in the dish, which is why it is so important to use the best of each ingredient. The dish is famous for its deliciousness and its colorful markets.
Ingredients
Eggplant
Zucchini
Bell pepper
Tomatoes
Onion
Garlic
Olive oil
Instructions
1. Heat the oven to 375°F (190°C) beforehand.
2. Cut the onion, tomatoes, bell peppers, eggplant, and zucchini into thin, even slices.
3. In a big oven-safe skillet or baking dish, olive oil is heated over a medium flame until it shimmers, at which point the minced garlic is added and sautéed until fragrant.
4. Put the dish together with the prepared vegetables in layers. Drizzle on more olive oil, if desired (some like it juicy), and season to taste with salt and pepper. Cover tightly with a lid or well with foil (don’t let the top get too brown—you want the vegetables to cook, not roast). Bake in a preheated 350°F (180°C) oven for 45 minutes. Uncover and bake for an additional 15 minutes, so the tops come out tender, but with a slight golden crisp.
5. Shakshuka
Shakshuka is a traditional dish from North Africa and the Middle East that consists of poached eggs in a sauce of spiced tomatoes and bell peppers. Ingredients essential to making shakshuka include olive oil, onion, red bell pepper, garlic, ground cumin, smoked paprika, and crushed tomatoes.
Ingredients
2 tablespoons olive oil
1 large onion, chopped
1 red bell pepper, chopped
3 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon paprika
1 can (28 ounces) crushed tomatoes
Instructions
1. In a large skillet, warm the olive oil over medium heat. Put in the onion and red bell pepper, and sauté until softened, about 5 minutes.
2. Add the garlic, cumin, and paprika, and stir for a minute or so until they are very aromatic.
3. Add the crushed tomatoes, bring to a simmer, and then cook for about 10 to 15 minutes until the sauce thickens a little. And don’t think you can shortcut the thickening step by just cooking it for a longer time. A sauce too thick will lose a lot of flavor.
4. Create tiny pools in the sauce and add eggs. Place the lid on the skillet and allow the dish to finish cooking for another 5-8 minutes, or until the whites have firmed up but the yolks are still soft.
6. Hummus
Hummus is a rich Middle Eastern dip made from chickpeas, tahini, lemon juice, olive oil, garlic, and cumin. It’s a straightforward yet delectable spread that is perfect for pairing with pita bread or crudités.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup tahini
- 3 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
- 1/2 teaspoon ground cumin
- Salt, to taste
- 2 to 3 tablespoons water
#
Instructions
1. In a food processor, mix together the following: chickpeas, tahini, lemon juice, olive oil, garlic, cumin, and salt.
2. Blend the mixture until smooth, scraping down the sides as necessary.
3. Slowly incorporate water, 1 tablespoon at a time, until the consistency of the hummus is to your liking.
4. If required, alter the seasonings to taste. Serve it with a drizzle of olive oil or a sprinkle of paprika if you desire.
7. Baba Ganoush
Baba Ganoush is a smoky, creamy Middle Eastern dip made from roasted eggplants, tahini, olive oil, and garlic. It’s often brightened with lemon juice and a pinch of smoked paprika for added flavor.
Ingredients
2 medium-sized eggplants
2 tablespoons tahini
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
1 lemon, juiced
Salt, to taste
Pinch of smoked paprika (optional for garnish)
Instructions
1. Prepare your oven to 400°F (200°C). Puncture the eggplants several times with a fork, and then put them on a baking sheet. Place them in the oven, and let them roast for about 35-40 minutes. The skin should be charred and the inside soft.
2. Let the eggplants cool down a bit, and then remove the skin. Put the flesh in a bowl and mash it with a fork until it has no lumps.
3. Incorporate the tahini, finely chopped garlic, lemon juice, and olive oil into the mashed eggplant, stirring until decent is achieved. Don’t forget to salt to taste.
4. Put the Baba Ganoush in a serving dish and top it with a sprinkle of smoked paprika if you want some extra flair. Serve with pita and fresh veggies.
8. Panzanella
Panzanella is a classic Italian salad that showcases the deliciousness of fresh, simple ingredients and the beauty of perfect summertime produce. As with so many rustic Italian dishes, the flavours are so good that you wonder why you would ever need to make anything more complicated.
When I say that Panzanella is a salad, you might conjure up a vision of a bowl of mesclun greens topped with something and you might sprinkle some nuts on top. No.
This is not that kind of salad.
Ingredients
4 cups of day-old bread, cut into 1-inch cubes
2 large ripe tomatoes, diced
1 cucumber, peeled and sliced
1/2 red onion, thinly sliced
1/4 cup of extra virgin olive oil
2 tablespoons of red wine vinegar
Salt and freshly ground black pepper to taste
Instructions
1. Place the bread cubes in a preheated oven at 350°F (175°C). Toast for about 10 minutes, or until the bread cubes are lightly golden and crisp. Let them cool.
2. In a big bowl, mix the tomatoes, cucumber, and onion.
3. In the bowl, add the toasted bread and drizzle with extra virgin olive oil and red wine vinegar. Season with salt and black pepper, then toss until the bread has absorbed the dressing and the juices from the vegetables.
4. Allow the flavors to meld for 20-30 minutes before serving the Panzanella at room temperature.
9. Farro and White Bean Soup
Farro and white bean soup is a robust dish that combines the earthy farro with the creamy cannellini beans and the aromatic onions and garlic that nearly every savory dish starts with. Together with vegetable broth and thyme, this soup makes for a nourishing and satisfying meal.
Ingredients
- 1 cup farro
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
Instructions
1. In a large saucepan, warm the olive oil over medium heat. Toss in the diced onion and sauté until it’s translucent, roughly 5 minutes. Add in the minced garlic and sauté for an extra minute.
2. Add the farro to the pot and toast for 2 minutes, stirring now and then. Then, pour in the vegetable broth and bring it to a boil.
3. Lower the heat to a low simmer, incorporate the thyme, and cook until the farro is al dente, approximately 25 minutes. Introduce the cannellini beans. Cook for an additional 5 minutes, or until the beans are heated through. Season with salt and freshly ground pepper to taste before serving.
10. Stuffed Grape Leaves with Lentils
Grape Leaves Stuffed with Lentils features a combination of lentils, rice, and pine nuts that gives it a delightful texture and flavor. I use fresh grape leaves to make this dish, as they are much more tender and flavorful than the jarred variety.
If you cannot find fresh grape leaves, feel free to substitute them with the jarred kind.
Ingredients
1 jar (16 ounces) grape leaves, rinsed and drained
1 cup cooked lentils
1/2 cup uncooked rice
1 small onion, finely chopped
1/4 cup pine nuts
1/4 cup fresh parsley, chopped
Juice of 1 lemon
Instructions
1. In a mixing bowl, mix the lentils that have been cooked, the rice that is not cooked, the onion that has been chopped, the pine nuts, the parsley, and half of the lemon juice. Mix well.
2. Put a grape leaf on a level surface, with the shiny side facing down. Put a tablespoon of the filling mixture in the middle. Fold the sides of the grape leaf over the filling, then roll it from the stem end to the tip end into a tight cylinder.
3. Use extra grape leaves to line the bottom of a pot to keep the stuffed grape leaves from sticking. Place the stuffed grape leaves, seam-side down, tightly packed in the pot.
4. Cover the grape leaves with the remaing lemon juice and water. Use a plate placed heatproof-side down to keep the leaves in place while they simmer. Simmer gently for about 40-50 minutes until the rice is cooked. Serve warm.
11. Sardine and Orange Salad
Sardine and Orange Salad combines juicy orange segments with sardines in olive oil, red onion sliced thinly, and Kalamata olives to create a lively dish. Fresh parsley adds just the right amount of color and flavor, making a vivid contrast with the ingredients.
One lunch guest said it looked like a salad you wouldn’t want to eat, but once you have taken a bite, you know you would really be missing out if you had just stared at it.
Ingredients
2 fresh oranges, peeled and segmented
1 can of sardines in olive oil, drained
1 small red onion, thinly sliced
1/4 cup Kalamata olives, pitted and halved
2 tablespoons fresh parsley, chopped
Salt and pepper to taste
Instructions
1. In a big bowl, mix together the orange segments, sardines, red onion, and Kalamata olives.
2. Toss the ingredients lightly to guarantee they are thoroughly blended, taking care not to tear the sardine fillets into shreds.
3. Garnish with parsley that is both fresh and vibrant. Season the dish most compellingly with salt and pepper, to taste. This dish deserves to be served without delay.
12. Roasted Eggplant and Tomato Ragout
Savory and rich, Roasted Eggplant and Tomato Ragout is a dish that features diced eggplants, chopped onions, garlic, and diced tomatoes. In a simmering pot, these ingredients blend with the olive oil and balsamic vinegar and come together to make a ragout that is rich in flavor and, quite frankly, delicious.
Ingredients
- 2 medium eggplants, diced
- 3 tablespoons olive oil
- 1 large onion, chopped
- 4 garlic cloves, minced
- 3 cups diced tomatoes (fresh or canned)
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions
1. Set your oven to 400°F (200°C) to preheat. Take the diced eggplant and combine it with 2 tablespoons of olive oil, salt, and pepper in a large bowl. Transfer the seasoned eggplant to a baking sheet and spread it evenly to ensure even roasting. Roast in the oven for 20-25 minutes or until the eggplant is tender and has reached a golden color.
2. In a big frying pan, heat the leftover tablespoon of olive oil over a medium flame. Add the diced onion and cook until you can see through it, about 5 minutes. Add the garlic and let it cook for another minute.
3. Add the roasted eggplant, diced tomatoes, and balsamic vinegar to the skillet. Simmer for 15-20 minutes, allowing the flavors to meld together. Season with salt and pepper to taste before serving.
13. Grilled Octopus with Lemon and Herbs
Lemon and herb-marinated octopus forms the basis of a refined grilled appetizer. To achieve tenderness, the cephalopod must first be marinated in an olive oil, garlic, and oregano mixture.
Afterward, the octopus may be grilled with a fresh lemon squeeze and a garnish of parsley to achieve the expression of a simple, yet elegant, seafood dish.
Ingredients
1 whole octopus (about 2-3 pounds), cleaned
1 lemon, sliced
3 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper, to taste
Fresh parsley, chopped, for garnish
Instructions
1. Place a big pot of water on the fire until it reaches boiling point. Then, add the octopus, bringing it back to a boil. Cover the pot, turn the heat low, and let the octopus simmer for about 45-60 minutes, until it is fork-tender. Drain the octopus and allow it to cool slightly.
2. Combine in a bowl olive oil, garlic, oregano, salt, and pepper. Use a brush to apply the mixture to the octopus.
3. Set the grill to medium-high heat. Grill the octopus for 3-4 minutes per side, and you want to see it lightly charred.
4. Accompany with a fresh lemon squeezed and a parsley sprig for garnish.
14. Chickpea and Spinach Stew
Chickpea and Spinach Stew is a hearty and nutritious dish featuring chickpeas, fresh spinach, diced tomatoes, onions, and garlic. This basic but tasty stew, flavored with olive oil, salt, and pepper, is just right when you’re looking for a warm meal.
Ingredients
2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
1 can (15 oz) chickpeas, drained and rinsed
1 can (14 oz) diced tomatoes
5 cups fresh spinach
Salt and pepper to taste#
Instructions
1. In a big pot, at medium heat, put the olive oil. When hot, sauté the onion until translucent—about 5 minutes. Add the chopped garlic and cook for another minute.
2. Add the chickpeas and the diced tomatoes to the pot. Stir well, and bring the mixture to a simmer. Allow it to cook for approximately 10 minutes to let the flavors blend.
3. Slowly add the spinach while stirring until it becomes wilted. Add salt and pepper to taste, then let the mixture simmer for another 5 minutes before serving hot.
15. Fennel and Citrus Salad
The Citrus and Fennel Salad joins the crunch of paper-thin slices of fennel with the bright tastes of orange and grapefruit. Both vibrant salads are dressed in extra-virgin olive oil, lemon juice, and fresh mint.
Ingredients
1 bulb fennel, thinly sliced
2 oranges, peeled and sliced into rounds
1 grapefruit, peeled and sliced into rounds
2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
Salt and freshly ground black pepper, to taste
1/4 cup fresh mint leaves, torn
Instructions
1. In a big mixing bowl, mix the fennel thinly sliced with the orange and grapefruit slices.
2. Extra-virgin olive oil and fresh lemon juice are drizzled on the salad as a dressing. Salt and pepper are added to taste. The salad is then ready to serve.
3. Gently combine all the ingredients together to make sure they are evenly covered with the dressing.
4. Top the salad with fresh mint leaves that have been torn and serve it without delay.
16. Watermelon and Feta Salad with Mint
This invigorating dish of watermelon, cheese, and mint is just what I need to revitalize myself as the temperature rises. Juicy, sweet watermelon, crumbled feta, and fresh mint come together in a delicious and unexpected way.
An invigorating drizzle of lime juice and olive oil takes this dish to a whole new level.
Ingredients
- 4 cups watermelon, cubed
- 1 cup feta cheese, crumbled
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon freshly squeezed lime juice
- Salt and black pepper, to taste
Instructions
1. In a big bowl, mix together the watermelon cubes, feta cheese, and mint.
2. In a tiny bowl, mix up the olive oil and lime juice. Drizzle that over the watermelon, feta, and mint.
3. Carefully mix all the elements to guarantee that they are uniformly covered. Add salt and black pepper to taste.
4. Present the salad at once as a cool first course or as a side dish. This salad comprises various ingredients that range in flavor and texture. These range from the light and slightly sweet flavor of the fruit to the cool creaminess of the cheese, the light crunch of the nuts, and the almost meaty texture of the mushrooms.
