The Mediterranean diet is renowned for its numerous health benefits, including reducing the risk of heart disease and certain cancers. A key component of this diet is the incorporation of a wide variety of colorful vegetables into your meals. To make it easier to incorporate these healthy habits into your daily routine, we’ve put together 18 flavorful green Mediterranean diet recipes that are sure to please even the pickiest of eaters.
From hearty bowls and salads to dips and spreads, these recipes showcase the best of what the Mediterranean diet has to offer. Whether you’re looking for a quick and easy snack or a satisfying meal to share with loved ones, you’ll find inspiration in this collection of delicious and nutritious green Mediterranean diet recipes.
Kale and Chickpea Salad with Lemon Tahini Dressing
A refreshing and healthy salad that combines the earthy flavor of kale, the creaminess of chickpeas, and the tanginess of lemon tahini dressing.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves coarsely chopped
– 1 (15 oz) can chickpeas, drained and rinsed
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh parsley or cilantro for garnish
Instructions:
1. In a large bowl, massage the kale leaves with your hands until they become tender and slightly softened.
2. Add the chickpeas, garlic, lemon juice, tahini, olive oil, salt, and pepper to the bowl. Toss until well combined.
3. Taste and adjust seasoning as needed.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 15-20 minutes (prep time: 10 minutes, chill time: 10-15 minutes)
Spinach and Feta Stuffed Bell Peppers
This recipe brings together the flavors of Greece and Spain in a delicious and healthy twist on traditional stuffed peppers. With the sweetness of bell peppers, the tanginess of feta, and the earthiness of spinach, this dish is sure to please.
Ingredients:
– 4 bell peppers, any color
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup cooked rice or quinoa for added texture
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a bowl, mix together spinach, feta, olive oil, garlic, salt, and pepper.
4. Stuff each bell pepper with the spinach mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 30 minutes.
6. Remove the foil and continue baking for an additional 15-20 minutes, until peppers are tender.
Cooking Time: 45-50 minutes
Broccoli and Quinoa Mediterranean Bowl
A flavorful and nutritious bowl filled with the goodness of quinoa, broccoli, and Mediterranean-inspired ingredients.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 3 cups broccoli florets
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 1 clove garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– Lemon wedges for serving
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until softened, about 3-4 minutes.
3. Add broccoli and garlic to the skillet. Cook for an additional 5 minutes, or until broccoli is tender.
4. Fluff cooked quinoa with a fork. Stir in chopped parsley and crumbled feta cheese (if using).
5. Divide quinoa mixture into bowls. Top with sautéed broccoli mixture. Season with salt and pepper to taste.
6. Serve with lemon wedges on the side.
Cooking Time: 20-25 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
This recipe combines the best of summer’s freshness – zucchini noodles, vibrant pesto, and sweet cherry tomatoes. In just 15 minutes, you’ll have a light and satisfying meal that’s perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (or store-bought)
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Spiralize the zucchinis into noodles.
2. In a large skillet, heat the pesto over medium heat.
3. Add the zucchini noodles to the skillet and cook for 3-4 minutes, stirring occasionally.
4. Add the cherry tomatoes to the skillet and cook for an additional 2-3 minutes.
5. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15 minutes
Avocado and Cucumber Tzatziki Dip
Beat the heat with this refreshing twist on the classic Greek dip! This creamy concoction combines the richness of avocado with the crunch of cucumber, perfect for dipping veggies or chips.
Ingredients:
– 3 ripe avocados
– 1 large cucumber, peeled and grated
– 1/2 cup plain Greek yogurt
– 1 tablespoon lemon juice
– 1 minced garlic clove
– Salt and pepper to taste
– Fresh dill, chopped (optional)
Instructions:
1. In a blender or food processor, combine avocados, cucumber, yogurt, lemon juice, and garlic.
2. Blend until smooth, stopping to scrape down the sides as needed.
3. Season with salt and pepper to taste.
4. Chill in the refrigerator for at least 30 minutes to allow flavors to meld.
5. Garnish with chopped fresh dill, if desired.
6. Serve chilled with veggie sticks, chips, or pita bread.
Cooking Time: None needed – just blend and chill!
Roasted Brussels Sprouts with Garlic and Olive Oil
A simple yet flavorful side dish that’s perfect for any meal. Roasting brings out the natural sweetness in Brussels sprouts, while garlic and olive oil add a rich and savory depth.
Ingredients:
– 1 pound fresh Brussels sprouts, trimmed and halved
– 3 cloves of garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, garlic, salt, and pepper until they’re evenly coated.
3. Spread the sprouts in a single layer on a baking sheet.
4. Roast for 20-25 minutes, or until tender and caramelized, flipping occasionally to ensure even cooking.
5. Remove from oven and serve hot.
Cooking Time: 20-25 minutes
Green Goddess Hummus with Fresh Herbs
Transform your snack time with this vibrant and flavorful hummus recipe, infused with the essence of fresh herbs!
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– Salt and pepper to taste
– 3 tablespoons olive oil
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine the chickpeas, lemon juice, tahini, garlic, parsley, and dill. Blend until smooth.
3. With the blender running, slowly pour in the olive oil.
4. Season with salt and pepper to taste.
5. Transfer the hummus to a serving bowl and garnish with additional herbs if desired.
Cooking Time: 5 minutes
Serve: Enjoy your Green Goddess Hummus with pita chips, vegetables, or crackers!
Stuffed Grape Leaves with Spinach and Rice
These flavorful stuffed grape leaves are a delicious twist on the classic Middle Eastern dish. The combination of tender spinach, fluffy rice, and savory spices wrapped in crispy grape leaves is sure to please.
Ingredients:
– 20 grape leaves
– 1 cup cooked white rice
– 1/2 cup fresh spinach leaves
– 1/4 cup chopped onion
– 1/4 cup chopped parsley
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– Olive oil for brushing
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine cooked rice, spinach, onion, parsley, garlic, paprika, salt, and pepper.
3. Lay a grape leaf flat on a work surface, with the stem end facing you.
4. Place about 1 tablespoon of the rice mixture in the center of the leaf.
5. Fold the stem end over the filling, then fold in the sides and roll into a neat package.
6. Repeat with remaining ingredients and grape leaves.
7. Brush tops with olive oil and bake for 25-30 minutes or until golden brown.
Cooking Time: 25-30 minutes
Mediterranean Green Smoothie with Kale and Mint
Recharge your day with a refreshing blend of Mediterranean flavors and superfoods!
Ingredients:
– 2 cups kale leaves, stems removed and chopped
– 1/2 cup frozen mint leaves
– 1/2 cup Greek yogurt
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup honey
– 1/2 cup ice
– 1/4 cup water
– Salt to taste
Instructions:
1. Add the chopped kale, frozen mint, Greek yogurt, lemon juice, and honey to a blender.
2. Blend on high speed for about 30 seconds or until the mixture is smooth and creamy.
3. Add the ice and water, and blend again for another 10-15 seconds or until the desired consistency is reached.
4. Taste and adjust the seasoning with salt as needed.
Cooking Time: None! Simply blend and serve immediately.
Enjoy your delicious and revitalizing Mediterranean Green Smoothie with Kale and Mint!
Grilled Asparagus with Lemon and Parmesan
Elevate the humble asparagus to new heights with this simple yet flavorful recipe. Grilling brings out the natural sweetness in the spears, while a squeeze of lemon juice and a sprinkle of Parmesan cheese add a tangy and creamy contrast.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 2 lemons, juiced (about 2 tablespoons)
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Brush asparagus with olive oil and season with salt, pepper, and garlic.
3. Grill asparagus for 4-5 minutes per side, or until tender and slightly charred.
4. Remove from grill and squeeze with lemon juice.
5. Sprinkle Parmesan cheese over the top and serve immediately.
Cooking Time: 8-10 minutes
Herbed Green Lentil Salad with Feta
This refreshing salad combines the nutty flavor of green lentils with the tanginess of feta, all tied together with a blend of fragrant herbs. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 cup dried green lentils, rinsed and drained
– 2 cups water
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint leaves
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
– Lemon wedges for serving (optional)
Instructions:
1. Cook lentils according to package instructions, using 2 cups of water. Drain and set aside.
2. In a large bowl, whisk together olive oil, garlic, parsley, and mint leaves.
3. Add cooked lentils to the bowl and toss to combine.
4. Crumble feta cheese into the bowl and season with salt and pepper to taste.
5. Serve immediately, garnished with lemon wedges if desired.
Cooking Time: 20-25 minutes
Avocado and Spinach Stuffed Portobello Mushrooms
Elevate your vegetarian game with this flavorful and nutritious recipe. The creamy avocado, earthy spinach, and rich portobello mushrooms come together in perfect harmony.
Ingredients:
– 4 large Portobello mushrooms, stems removed
– 1 ripe avocado, diced
– 2 cups fresh spinach leaves
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese for extra richness
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a mixing bowl, combine diced avocado, chopped spinach, olive oil, garlic, salt, and pepper.
3. Stuff each mushroom cap with the avocado-spinach mixture, dividing it evenly among the four mushrooms.
4. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until the mushrooms are tender and the filling is heated through.
6. If using cheese, sprinkle on top of the mushrooms during the last 5 minutes of baking.
Cooking Time: 20-25 minutes
Mediterranean Green Bean Salad with Olives
A refreshing and flavorful salad that combines the crunch of green beans, the brininess of olives, and the brightness of Mediterranean herbs.
Ingredients:
– 1 pound fresh green beans, trimmed
– 1/2 cup pitted and sliced Kalamata olives
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 2 tablespoons white wine vinegar
– Salt and pepper to taste
Instructions:
1. Bring a large pot of salted water to a boil. Blanch the green beans for 5-7 minutes, or until tender but still crisp.
2. Shock the green beans in an ice bath to stop cooking. Drain and pat dry with paper towels.
3. In a large bowl, whisk together olive oil, white wine vinegar, garlic, parsley, salt, and pepper.
4. Add the cooled green beans, olives, and toss gently to combine.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10-12 minutes
Parsley and Cilantro Falafel with Tahini Sauce
This recipe combines the fresh flavors of parsley and cilantro with crispy falafel, served with a creamy tahini sauce. Perfect for a quick and delicious meal or snack.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup chopped fresh parsley
– 2 tablespoons chopped fresh cilantro
– 2 cloves garlic, minced
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
– Tahini sauce ingredients: 1/2 cup tahini, 1/4 cup lemon juice, 2 cloves garlic, minced, 1/2 teaspoon salt, 3 tablespoons water
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a blender or food processor, combine chickpeas, parsley, cilantro, garlic, baking powder, salt, and pepper.
3. With the machine running, slowly add olive oil until a thick paste forms.
4. Form into small patties and bake for 20-25 minutes, or until crispy.
5. For tahini sauce, blend all ingredients until smooth.
6. Serve falafel with tahini sauce and enjoy!
Cooking Time: 25-30 minutes
Spinach and Artichoke Stuffed Eggplant
Eggplant takes on a new twist with this flavorful recipe that combines the creamy goodness of spinach and artichoke with the tender flesh of roasted eggplant.
Ingredients:
– 2 large eggplants, sliced lengthwise
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1 cup fresh spinach leaves
– 1/2 cup cream cheese, softened
– 1/4 cup grated Parmesan cheese
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together artichoke hearts, spinach leaves, cream cheese, Parmesan cheese, and garlic.
3. Place eggplant slices on a baking sheet lined with parchment paper.
4. Spoon the artichoke-spinach mixture onto each eggplant slice, leaving a 1-inch border around edges.
5. Season with salt and pepper to taste.
6. Roast in preheated oven for 30-40 minutes or until eggplant is tender and filling is heated through.
Cooking Time: 30-40 minutes
Green Olive Tapenade with Whole Grain Crackers
Elevate your snack game with this savory and refreshing tapenade, perfect for a quick pick-me-up or as an accompaniment to your favorite charcuterie board. This easy-to-make spread combines the earthy flavor of green olives with creamy garlic and a hint of lemon.
Ingredients:
– 1/2 cup pitted green olives, finely chopped
– 3 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a bowl, combine the chopped olives, garlic, lemon juice, and olive oil.
2. Mix until smooth and creamy, adjusting seasoning as needed.
3. Serve with whole grain crackers or crostini for a satisfying snack.
Cooking Time: None! This tapenade is ready in 5 minutes or less.
Mediterranean Kale and White Bean Soup
This hearty soup combines the nutty flavor of cannellini beans with the earthy taste of kale, all wrapped up in a rich and aromatic broth.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 can (15 oz) cannellini beans, drained and rinsed
– 4 cups chicken or vegetable broth
– 2 cups curly kale leaves, stems removed and discarded, leaves coarsely chopped
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until the onion is translucent, about 5 minutes.
3. Add the cannellini beans, broth, kale, oregano, salt, and pepper. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the kale is tender.
4. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 30-35 minutes
Grilled Zucchini with Herbed Yogurt Sauce
Elevate your summer grilling game with this refreshing and flavorful side dish! Grilled zucchini pairs perfectly with a tangy and creamy herbed yogurt sauce.
Ingredients:
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 1/2 cup plain Greek yogurt
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh dill
– 1 tablespoon lemon juice
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
Instructions:
1. Preheat grill to medium-high heat.
2. Brush zucchini slices with olive oil and season with salt and pepper.
3. Grill zucchini for 3-4 minutes per side, or until tender and lightly charred.
4. In a bowl, mix together yogurt, parsley, dill, lemon juice, salt, and pepper.
5. Serve grilled zucchini with herbed yogurt sauce spooned over the top.
Cooking Time: 15-20 minutes
Summary
Experience the delicious flavors of the Mediterranean diet with these 18 healthy recipes! From savory salads to satisfying bowls and dips, each dish features fresh green ingredients like kale, spinach, and broccoli. Discover tasty twists on classic dishes, such as stuffed peppers and mushrooms, and indulge in flavorful sauces like lemon tahini dressing and herbed yogurt sauce. These recipes are perfect for anyone looking to incorporate more greens into their meals while enjoying the rich flavors of the Mediterranean.
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