The Mediterranean diet is renowned for its emphasis on whole, unprocessed foods, and the benefits it brings to our overall health. But what about those who follow a vegetarian or vegan lifestyle? The good news is that you can easily incorporate the flavors and principles of the Mediterranean diet into your plant-based eating routine. Here are 20 delicious and healthy vegetarian Mediterranean recipes to get you started.
From hearty stews and soups to fresh salads and vibrant dips, these recipes showcase the best of the Mediterranean’s rich culinary tradition. Whether you’re a long-time veggie or just looking for some new inspiration, we’ve got you covered with a range of dishes that are sure to please even the most discerning palates.
In this article, we’ll explore the flavors and ingredients that make these recipes so special, and provide you with the tools and confidence to create your own Mediterranean masterpieces at home. So let’s dive in and start cooking!
Roasted Eggplant with Tahini and Pomegranate
A flavorful and vibrant vegetarian dish that combines the richness of roasted eggplant with the creamy tanginess of tahini and the sweetness of pomegranate.
Ingredients:
– 2 medium-sized eggplants
– 1/4 cup tahini
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/4 cup pomegranate arils (dried or fresh)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Slice the eggplants into 1-inch thick rounds.
3. In a bowl, whisk together tahini, garlic, lemon juice, salt, and pepper.
4. Brush both sides of the eggplant slices with olive oil and place them on a baking sheet lined with parchment paper.
5. Roast the eggplants in the oven for 20-25 minutes or until tender and lightly caramelized.
6. Remove from the oven and let cool slightly.
7. Drizzle the tahini mixture over the roasted eggplant, followed by pomegranate arils.
8. Garnish with chopped parsley if desired.
Cooking Time: 25-30 minutes
Mediterranean Quinoa Salad with Chickpeas and Feta
Discover the vibrant flavors of the Mediterranean in this hearty quinoa salad, featuring chickpeas, crumbled feta cheese, and a medley of colorful vegetables.
Ingredients:
– 1 cup cooked quinoa
– 1 can chickpeas (drained and rinsed)
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 1/4 cup cherry tomatoes, halved
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon lemon juice
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. In a large bowl, combine cooked quinoa, chickpeas, feta cheese, red bell pepper, cucumber, and cherry tomatoes.
2. In a small bowl, whisk together olive oil, garlic, and lemon juice.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley leaves if desired.
Cooking Time: 10-12 minutes (cooking quinoa) + preparation time
Stuffed Bell Peppers with Couscous and Herbs
This recipe brings together the sweetness of bell peppers, the nuttiness of couscous, and the brightness of fresh herbs for a flavorful and nutritious meal.
Ingredients:
– 4 large bell peppers, any color
– 1 cup couscous
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook couscous according to package instructions using water or broth.
3. Cut off the tops of bell peppers and remove seeds and membranes. Place them in a baking dish.
4. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 5 minutes.
5. Stir in thyme, paprika, salt, and pepper. Stuff each bell pepper with the couscous mixture and top with the skillet mixture.
6. Cover baking dish with aluminum foil and bake for 25-30 minutes or until peppers are tender.
7. Remove foil and bake an additional 10-15 minutes to allow peppers to brown slightly.
Cooking Time: 35-40 minutes
Zucchini Fritters with Tzatziki Sauce
A refreshing twist on traditional fritters, these zucchini bites are crispy on the outside and tender on the inside, served with a cool and creamy tzatziki sauce.
Ingredients:
– 2 medium zucchinis, grated
– 1/2 cup all-purpose flour
– 1/4 cup cornmeal
– 1/2 teaspoon paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup vegetable oil
– 2 eggs, lightly beaten
– Tzatziki sauce (see below)
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– 1 minced garlic clove
– Salt and pepper to taste
Instructions:
1. Preheat the oil in a deep frying pan to 350°F.
2. In a bowl, combine grated zucchini, flour, cornmeal, paprika, salt, and pepper.
3. Add eggs and mix until well combined.
4. Using a spoon, drop small balls of the mixture into the hot oil.
5. Fry for 2-3 minutes or until golden brown. Drain on paper towels.
6. Serve fritters with tzatziki sauce.
Cooking Time: 10-12 minutes
Lentil and Spinach Stuffed Grape Leaves
Lentil and Spinach Stuffed Grape Leaves Recipe
A twist on the classic dolma recipe, this dish combines the flavors of lentils, spinach, and grape leaves for a unique and delicious meal.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup fresh spinach, chopped
– 1/4 cup breadcrumbs
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 20-25 grape leaves, fresh or jarred
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cooked lentils, chopped spinach, breadcrumbs, olive oil, garlic, salt, and pepper.
3. Lay a grape leaf flat on a surface. Place about 1 tablespoon of the lentil mixture in the center of the leaf.
4. Fold the stem end of the leaf over the filling, then fold in the sides and roll the leaf into a neat package. Repeat with remaining leaves and filling.
5. Place the stuffed grape leaves seam-side down in a baking dish. Cover with aluminum foil and bake for 30 minutes.
6. Remove the foil and continue baking for an additional 15-20 minutes, or until the leaves are tender.
Cooking Time: 45-50 minutes
Greek-Style Orzo with Tomatoes and Olives
Greek-Style Orzo with Tomatoes and Olives Recipe
This hearty and flavorful dish is a classic Greek combination of orzo pasta, juicy tomatoes, and salty olives, perfect for a quick weeknight dinner.
Ingredients:
– 1 cup orzo pasta
– 2 cups water
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup pitted and sliced Kalamata olives
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring the orzo and water to a boil in a large saucepan. Reduce heat, cover, and simmer for 10-12 minutes or until tender.
2. In a separate pan, heat the olive oil over medium heat. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Stir in the diced tomatoes, olives, oregano, salt, and pepper. Cook for an additional 5 minutes, allowing flavors to meld.
4. Combine cooked orzo with tomato mixture. Toss gently to combine.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Herbed Falafel with Garlic Yogurt Dip
A flavorful Middle Eastern-inspired street food that’s easy to make and packed with herbs and spices.
Ingredients:
For the falafel:
– 1 cup cooked chickpeas
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup all-purpose flour
For the garlic yogurt dip:
– 1 cup plain Greek yogurt
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mash chickpeas using a fork or potato masher.
3. Add parsley, cilantro, garlic, lemon juice, cumin, paprika, salt, and pepper; mix well.
4. Gradually add flour, mixing until a dough forms.
5. Form into patties and bake for 20-25 minutes, flipping halfway.
6. For the dip, combine yogurt, garlic, and lemon juice in a bowl; season with salt to taste.
7. Serve falafel hot with garlic yogurt dip.
Cooking Time: 45-50 minutes
Mediterranean Lentil Soup with Lemon
Warm up with this bright and flavorful soup that combines the comfort of lentils with the zing of lemon.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup freshly squeezed lemon juice
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the lentils, vegetable broth, diced tomatoes, lemon juice, thyme, salt, and pepper.
4. Bring to a boil, then reduce the heat to low and simmer for 30-40 minutes or until the lentils are tender.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with fresh parsley or cilantro.
Cooking Time: 30-40 minutes
Grilled Halloumi and Vegetable Skewers
A flavorful and colorful twist on traditional skewers, this recipe combines the creamy richness of halloumi cheese with a variety of roasted vegetables.
Ingredients:
– 1 block of halloumi cheese, cut into 1-inch cubes
– 1 red bell pepper, seeded and cut into 1-inch pieces
– 1 yellow bell pepper, seeded and cut into 1-inch pieces
– 1 onion, cut into 1-inch wedges
– 2 cloves of garlic, minced
– 2 zucchinis, sliced into 1/4-inch thick rounds
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Thread halloumi cubes, bell peppers, onion, garlic, and zucchinis onto skewers, leaving a small space between each piece.
3. Brush with olive oil and season with salt and pepper.
4. Grill for 8-10 minutes per side, or until halloumi is golden brown and vegetables are tender.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 16-20 minutes
Spinach and Feta Phyllo Pie
A delicious Greek-inspired pie that combines the tanginess of feta with the earthiness of spinach, all wrapped up in crispy phyllo pastry.
Ingredients:
– 1 package phyllo dough (usually found in the freezer section)
– 1 cup fresh spinach leaves
– 1/2 cup crumbled feta cheese
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh parsley for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Thaw phyllo dough according to package instructions.
3. In a bowl, mix together spinach leaves, crumbled feta cheese, olive oil, garlic, salt, and pepper.
4. Layer the phyllo dough in a 9-inch pie dish, brushing each sheet with melted butter (or cooking spray).
5. Fill the pie crust with the spinach-feta mixture and spread evenly.
6. Top with additional phyllo sheets, brushing with more butter or spray.
7. Bake for 35-40 minutes, or until phyllo is golden brown and filling is heated through.
8. Garnish with chopped parsley, if desired.
Cooking Time: 35-40 minutes
Tomato and Cucumber Salad with Sumac
A refreshing summer salad that combines the sweetness of tomatoes and cucumbers with the tanginess of sumac.
Ingredients:
– 2 large tomatoes, diced
– 1 large cucumber, sliced
– 2 tbsp olive oil
– 1 tsp sumac powder
– Salt to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine the diced tomatoes and sliced cucumbers.
2. Drizzle the olive oil over the vegetables and sprinkle with sumac powder.
3. Season with salt to taste.
4. Garnish with chopped fresh parsley if desired.
5. Serve immediately.
Cooking Time: 5 minutes
Servings: 4-6
Roasted Red Pepper Hummus with Pita
Roasted Red Pepper Hummus with Pita: A flavorful twist on classic hummus, this recipe adds the sweetness of roasted red peppers to a creamy dip.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup roasted red pepper (see note)
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 2 pita breads, cut into triangles
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a blender or food processor, combine chickpeas, roasted red pepper, tahini, garlic, lemon juice, and salt.
3. Blend until smooth, adding olive oil as needed to achieve desired consistency.
4. Serve with pita bread triangles.
Note: To roast red peppers, place 1-2 peppers on a baking sheet and drizzle with olive oil. Roast at 400°F (200°C) for about 30-40 minutes, or until skin is blistered and charred. Let cool, then peel off skin and chop into small pieces.
Cooking Time: 15-20 minutes
Mediterranean Stuffed Portobello Mushrooms
Elevate your appetizer game with these earthy, flavorful mushrooms packed with the Mediterranean’s finest ingredients.
Ingredients:
– 4 large Portobello mushrooms, stems removed and caps cleaned
– 1/2 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together olives, feta, parsley, and garlic.
3. Stuff each mushroom cap with the olive-feta mixture, dividing it evenly among the four mushrooms.
4. Drizzle the tops with olive oil and season with salt and pepper.
5. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until the mushrooms are tender and the filling is golden brown.
7. Serve warm, garnished with lemon wedges if desired.
Cooking Time: 20-25 minutes
Chickpea and Avocado Wrap with Tahini Dressing
A flavorful and nutritious wrap that combines the creaminess of avocado, the nuttiness of chickpeas, and the tanginess of tahini dressing.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1 ripe avocado, diced
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Preheat oven to 375°F (190°C).
2. Spread the chickpeas on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 15-20 minutes or until slightly caramelized.
3. In a blender, combine the roasted chickpeas, avocado, tahini, lemon juice, and cilantro. Blend until smooth.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Spread the tahini dressing on the tortilla, followed by the chickpea-avocado mixture.
6. Serve immediately and enjoy!
Cooking Time: 25 minutes
Baked Feta with Cherry Tomatoes and Basil
Savor the sweet and savory combination of creamy feta, juicy cherry tomatoes, and fragrant basil.
Ingredients:
– 1 block of feta cheese (6 oz), crumbled
– 1 pint of cherry tomatoes, halved
– 1/4 cup of olive oil
– 2 cloves of garlic, minced
– 1/4 cup of fresh basil leaves, chopped
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix together the crumbled feta, olive oil, garlic, salt, and pepper.
3. Spread half of the feta mixture on a baking sheet lined with parchment paper.
4. Arrange the cherry tomatoes on top of the feta layer.
5. Sprinkle the remaining feta mixture over the tomatoes.
6. Top with chopped basil leaves.
7. Bake for 15-20 minutes, or until the cheese is lightly browned and the tomatoes are tender.
Cooking Time: 15-20 minutes
Eggplant Parmesan with Fresh Mozzarella
This classic Italian-American dish gets a fresh twist with the addition of creamy mozzarella cheese. Slice the eggplant into thin rounds, bread and fry them to perfection, then layer with marinara sauce and melted mozzarella for a delightful twist on a comfort food favorite.
Ingredients:
– 2 large eggplants
– 1 cup all-purpose flour
– 1/2 cup breadcrumbs
– 1 cup grated Parmesan cheese
– 1/4 cup olive oil
– 2 cups marinara sauce
– 8 ounces fresh mozzarella cheese, sliced
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F.
2. Slice eggplant into 1/4-inch thick rounds. Dip each round in flour, then eggs, and finally breadcrumbs, pressing gently to adhere.
3. Heat olive oil in a large skillet over medium-high heat. Fry eggplant slices in batches until golden brown, about 3-4 minutes per side. Drain on paper towels.
4. In a separate saucepan, warm marinara sauce over low heat.
5. To assemble the parmesan, place a layer of fried eggplant in the bottom of a 9×13-inch baking dish. Spoon some marinara sauce over the eggplant, followed by a layer of mozzarella cheese. Repeat this process two more times, finishing with a layer of mozzarella on top.
6. Bake for 25-30 minutes, or until cheese is melted and bubbly. Garnish with fresh basil leaves, if desired.
Cooking Time: 35-40 minutes
Mediterranean Farro Salad with Roasted Vegetables
Transform ordinary salad nights into a flavorful celebration of the Mediterranean coast with this vibrant and healthy farro salad, packed with roasted vegetables.
Ingredients:
– 1 cup farro
– 2 cups water
– 2 tablespoons olive oil
– 1 large red bell pepper, seeded and sliced
– 1 large yellow squash, sliced
– 1 medium eggplant, sliced
– 1 small red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook farro according to package instructions using 2 cups water.
3. Toss bell pepper, squash, eggplant, and red onion with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
4. In a large bowl, combine cooked farro, roasted vegetables, crumbled feta cheese (if using), and a pinch of salt and pepper to taste.
5. Garnish with fresh parsley or basil leaves.
Cooking Time: 45-50 minutes
Garlicky White Bean Dip with Crudités
Elevate your snack game with this creamy and flavorful dip, perfect for veggie lovers!
Ingredients:
– 1 (15.5 oz) can Great Northern white beans, drained and rinsed
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup chopped fresh parsley
Instructions:
1. In a blender or food processor, combine white beans, garlic, olive oil, lemon juice, salt, and pepper. Blend until smooth.
2. Transfer the dip to a serving bowl. Stir in chopped parsley.
3. Serve with crudités (carrot sticks, cucumber slices, cherry tomatoes) for a healthy and delicious snack.
Cooking Time: 5 minutes
Artichoke and Olive Tapenade Bruschetta
Elevate your appetizer game with this flavorful and easy-to-make bruschetta recipe, featuring artichoke hearts and Kalamata olives.
Ingredients:
– 1 baguette, sliced into 1/2-inch thick rounds
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1/4 cup pitted Kalamata olives, sliced
– 2 cloves garlic, minced
– 2 tbsp olive tapenade
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Arrange baguette slices on a baking sheet.
3. Drizzle with olive oil and sprinkle with minced garlic.
4. Top each slice with chopped artichoke hearts, sliced olives, and a dollop of olive tapenade.
5. Sprinkle Parmesan cheese over the top.
6. Bake for 10-12 minutes or until bread is toasted and cheese is melted.
7. Season with salt and pepper to taste.
8. Garnish with chopped parsley, if desired.
Cooking Time: 10-12 minutes
Lemon Herb Roasted Cauliflower with Capers
Brighten up your meal with this flavorful and easy-to-make roasted cauliflower dish, infused with the zesty goodness of lemon and herbs.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp olive oil
– 1/4 cup freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1 tsp chopped fresh rosemary
– 1/2 tsp salt
– 1/4 tsp black pepper
– 2 tbsp capers, rinsed and drained
– Grated zest of 1 lemon (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower with olive oil, lemon juice, garlic, rosemary, salt, and pepper until evenly coated.
3. Spread the cauliflower mixture on a baking sheet in a single layer.
4. Roast for 20-25 minutes or until tender and caramelized, stirring occasionally.
5. During the last 5 minutes of roasting, sprinkle capers over the cauliflower and continue to roast.
6. Remove from oven and garnish with lemon zest (if using). Serve hot.
Cooking Time: 25-30 minutes
Summary
Discover the flavors of the Mediterranean with these 20 delicious vegetarian recipes. From hearty lentil soups and stuffed grape leaves to refreshing salads and crispy fritters, there’s something for everyone. Try roasting eggplant with tahini and pomegranate, making a quinoa salad with chickpeas and feta, or stuffing bell peppers with couscous and herbs. These recipes are not only tasty but also packed with nutrients and perfect for healthy eating. Get ready to transport your taste buds to the Mediterranean coast!
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