7 delicious recipes you can try from the Mediterranean vegetarian diet

The Mediterranean diet has gained popularity due to its health benefits and delicious flavors. As more people look for vegetarian options, the Mediterranean vegetarian diet is becoming increasingly popular. This article will explore seven delicious recipes inspired by the Mediterranean plant-based diet that you can easily incorporate into your meal plan. Whether you’re a seasoned vegan or just looking to add more plant-based meals to your diet, these recipes are sure to please your taste buds.

Recipe 1: Greek Chickpea Salad

This refreshing salad is packed with protein and fiber, making it a great choice for a satisfying and nutritious meal.

1 can of chickpeas, drained and washed

1 cucumber, cut into cubes

1 cup cherry tomatoes, cut in half

1/2 red onion, cut into thin slices

1/4 cup Kalamata olives, pitted and sliced

1/4 cup crumbled feta cheese (optional)

2 tablespoons extra virgin olive oil

1 tablespoon red wine vinegar

Salt and pepper to taste

In a large bowl, combine chickpeas, cucumber, tomatoes, red onions, and olives. In a small bowl, mix olive oil, vinegar, salt and pepper together. Pour the dressing over the salad, and stir until combined. Top with crumbled feta cheese if desired. Serve cold and enjoy this vibrant and delicious dish!

Recipe 2: Ratatouille

This classic French dish is full of the colorful flavors of the Mediterranean. It’s a great way to showcase summer vegetables in a delicious, comforting stew.

1 eggplant, cut into cubes

1 zucchini, cut into cubes

1 yellow squash, cut into cubes

1 onion cut into cubes

3 garlic cloves, chopped

1 bell pepper, cut into cubes

2 cups chopped tomatoes

2 tablespoons olive oil

1 teaspoon dried thyme

1 teaspoon dried oregano

Salt and pepper to taste

In a large pot, heat olive oil over medium heat. Add onions and garlic and cook until tender. Add the bell peppers, eggplant, zucchini and yellow squash and cook until slightly softened. Add diced tomatoes, thyme, oregano, salt and pepper. Simmer the ratatouille for 20-30 minutes, until the vegetables are tender. Serve it alone or over a bed of couscous for a filling and satisfying meal.

Recipe 3: Spanakopita

Greek Spinach and Feta Pie is a delicious, flaky pastry perfect for a special occasion or a delicious weeknight dinner.

10 ounces frozen spinach, thawed and dried

1/2 cup crumbled feta cheese

A quarter cup of ricotta cheese

1/4 cup chopped fresh dill

A quarter cup of chopped fresh parsley

2 green onions, chopped

3 beaten eggs

Salt and pepper to taste

1/2 cup melted butter

12 sheets of phyllo dough

Preheat the oven to 375 degrees Fahrenheit. In a large bowl, mix spinach, feta cheese, ricotta cheese, dill, parsley, green onions, eggs, salt and pepper. Grease a 9 x 13-inch baking dish with melted butter. Place 6 sheets of phyllo dough on the bottom of the dish, brushing each sheet with melted butter. Spread the spinach and cheese mixture over the phyllo dough. Place the remaining 6 sheets of phyllo dough on top, then brush each sheet again with melted butter. Bake the spanakopita for 40-45 minutes, until the filo is golden and crisp. Let it cool for a few minutes before slicing and serving.

Recipe 4: Stuffed Peppers

These delicious, colorful peppers are stuffed with a delicious mixture of rice, vegetables, and herbs, making them a satisfying and nutritious meal.

4 bell peppers, cut in half and seeds removed

1 cup cooked brown rice

1 cup crushed canned tomatoes

1/2 cup chopped onion

1/2 cup chopped mushrooms

1/2 cup chopped zucchini

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1/2 cup grated mozzarella cheese

Salt and pepper to taste

Preheat the oven to 375 degrees Fahrenheit. In a large bowl, mix cooked rice, crushed tomatoes, onion, mushrooms, zucchini, garlic, oregano, basil, salt and pepper. Pour the mixture into the sweet peppers cut in half, then place them in a baking dish. Cover the dish with aluminum foil and bake for 35-40 minutes, until the peppers are tender. Remove the foil and sprinkle mozzarella cheese over the peppers. Bake for an additional 5-10 minutes until the cheese melts and bubbles. Serve these delicious stuffed bell peppers with a side of mixed vegetables for a complete and satisfying meal.

Recipe 5: Falafel with Tzatziki Sauce

Crispy and delicious falafel patties are a staple of Mediterranean cuisine and are perfect for a quick and delicious meal. Paired with a tangy tzatziki sauce, it makes a satisfying and delicious dish.

1 can of chickpeas, drained and washed

1/2 cup chopped fresh parsley

1/4 cup chopped red onion

2 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon ground coriander

Salt 1/2 teaspoon

1/4 teaspoon black pepper

2 tablespoons all-purpose flour

Vegetable oil for frying

1 cup Greek yogurt

1/2 cucumber, grated and squeezed dry

1 tablespoon chopped fresh dill

1 tablespoon lemon juice

Salt and pepper to taste

In a food processor, mix chickpeas, parsley, red onion, garlic, cumin, coriander, salt, pepper, and flour. Pulse the mixture until well combined but still slightly chunky. Shape the mixture into the shape of small potatoes. Heat the vegetable oil in a large frying pan over medium heat. Fry the falafel discs for 3-4 minutes on each side, until golden brown and crispy. In a small bowl, mix together the Greek yogurt, grated cucumber, dill, lemon juice, salt, and pepper to prepare the tzatziki sauce. Serve falafel discs with tzatziki sauce and enjoy this delicious and satisfying meal.

Recipe 6: Quinoa Caprese Bowl

This modern twist on the classic Caprese salad incorporates protein-rich quinoa for a satisfying and nutritious meal.

1 cup quinoa, washed

2 cups of water

1 cup cherry tomatoes, cut in half

1 cup fresh mozzarella, cut into cubes

A quarter cup of chopped fresh basil

2 tablespoons extra virgin olive oil

1 tablespoon balsamic gel

Salt and pepper to taste

In a medium-sized pot, bring water to a boil. Add the quinoa, reduce the heat to low, and simmer for 15-20 minutes, until the quinoa is fluffy and has absorbed all the water. In a large bowl, mix the cooked quinoa with the cherries, mozzarella, basil, olive oil, balsamic vinegar, tomatoes, salt and pepper. Toss to combine. Pour the quinoa mixture into bowls and enjoy this healthy and satisfying dish.

Recipe 7: Lemon Garlic Orzo with Roasted Vegetables

This delicious orzo dish is the perfect combination of tangy lemon, flavorful garlic, and tender roasted vegetables. It’s a cheerful and satisfying option for a quick and delicious meal.

1 cup orzo pasta

1 zucchini, cut into cubes

1 yellow squash, cut into cubes

1 red pepper, cut into cubes

1 onion cut into cubes

3 garlic cloves, chopped

1/4 cup olive oil

Peel and juice of 1 lemon

Salt and pepper to taste

Preheat the oven to 425 degrees Fahrenheit. In a large bowl, toss the chopped zucchini, yellow squash, bell pepper, onion, and garlic with the olive oil, lemon peel, salt, and pepper. Spread the vegetables on a baking tray and roast for 25-30 minutes, until tender and slightly browned. Meanwhile, cook orzo according to package instructions. Once the orzo and vegetables are done, mix them together in a large bowl with the lemon juice. Serve delicious garlic and lemon orzo with roasted vegetables for a delicious and satisfying meal.

Conclusion

The Mediterranean Vegetarian Diet offers a wide range of delicious and nutritious recipes perfect for anyone looking to incorporate more plant-based meals into their routine. From delicious salads to hearty stews and delicious pastries, these seven delicious recipes showcase the vibrant flavors and healthy ingredients of the Mediterranean. Whether you’re a vegetarian or simply looking to expand your culinary horizons, these recipes are a great way to discover the diverse and satisfying world of Mediterranean cuisine. Try incorporating these recipes into your meal plan and experience the health benefits and delicious cuisine of a vegetarian Mediterranean diet.