10 Delicious Recipes to Try on a Mediterranean Diet

Looking to try something new in the kitchen? Consider following a Mediterranean diet. This way of eating, based on the traditional cuisine of countries bordering the Mediterranean Sea, emphasizes the consumption of vegetables, fruits, whole grains, legumes, and lean proteins. It’s also rich in healthy fats, such as olive oil and nuts.

Beyond being delicious, research suggests that a Mediterranean diet can offer numerous health benefits, such as decreased risk of heart disease and stroke, improved brain function, and a reduced chance of developing chronic illnesses. Here are 10 delicious recipes to get you started:

1. Grilled Salmon with Lemon, Garlic, and Basil

This recipe is quick, easy, and flavorful. Simply marinate fresh salmon fillets in a mix of lemon juice, minced garlic, and olive oil, then grill until tender and juicy. A sprinkle of chopped fresh basil adds a pop of color and flavor.

2. Greek Salad with Feta and Kalamata Olives

This classic Mediterranean salad is a refreshing and healthy side dish. Toss fresh tomatoes, cucumbers, red onion, and bell peppers with olive oil, red wine vinegar, and some dried oregano. Add crumbled feta cheese and chopped kalamata olives for a salty, savory kick.

3. Shrimp and Orzo Salad with Lemon and Dill

This light and refreshing salad is perfect for a summer dinner. Cook orzo pasta in salted water until al dente, then toss with cooked shrimp, chopped scallions, and a mix of lemon juice, olive oil, and fresh dill. Serve chilled or at room temperature.

4. Tuscan Bean and Kale Soup

This hearty soup is bursting with flavor and nutrients. Sauté chopped onions, carrots, and celery in a bit of olive oil, then add canned cannellini beans, chopped kale, and vegetable broth. Season with garlic, thyme, and red pepper flakes. Serve with crusty bread for dipping.

5. Roasted Chicken with Lemon and Garlic

This classic Mediterranean dish is simple but flavorful. Rub whole chicken with a mix of lemon juice, minced garlic, and olive oil, then roast until golden brown and crispy. Serve with roasted potatoes and a green salad for a balanced meal.

6. Eggplant and Feta Pasta

This vegetarian pasta dish is perfect for a weeknight dinner. Roast cubed eggplant in olive oil and salt until tender, then toss with cooked pasta and crumbled feta cheese. Top with chopped fresh parsley and lemon zest for a burst of freshness.

7. Spanakopita with Spinach and Feta

This savory pastry is a Greek classic. Mix chopped spinach, crumbled feta cheese, and chopped scallions with beaten eggs and a bit of cream, then layer between sheets of phyllo dough. Bake until golden brown and crispy.

8. Lemon and Herb Quinoa Salad

This gluten-free salad is loaded with protein and flavor. Cook quinoa in vegetable broth until fluffy, then toss with chopped fresh herbs, lemon zest and juice, and olive oil. Add roasted chickpeas and chopped tomatoes for an extra crunch.

9. Hummus and Vegetable Wrap

This vegetarian wrap is perfect for a quick lunch or dinner. Spread hummus on a whole-wheat wrap, then add sliced cucumbers, shredded carrots, and chopped bell peppers. Roll up tightly and cut in half.

10. Greek Yogurt Parfait with Berries and Granola

This simple but satisfying breakfast or snack is high in protein and fiber. Layer Greek yogurt with fresh berries and crunchy granola in a jar or bowl. Drizzle with honey for a touch of sweetness.

Incorporating more Mediterranean-inspired meals into your diet can be a delicious and healthy way to eat. Try out these 10 recipes to get started.

Speech tips:

Please note that any statements involving politics will not be approved.