The Mediterranean diet is often hailed as one of the healthiest in the world. It emphasizes whole foods like fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats, particularly olive oil. Lean proteins, like fish and poultry, are also staples, while red meat is consumed sparingly. The health benefits of this diet include improved heart health, reduced inflammation, and weight management.
To help you bring these benefits to your kitchen, here are 6 delicious and healthy Mediterranean recipes to try!
1. Greek Salad with Lemon-Olive Oil Dressing
What makes it healthy: Packed with fresh vegetables, heart-healthy olive oil, and antioxidant-rich herbs.
Ingredients:
1 cucumber, diced
2 cups cherry tomatoes, halved
1 red onion, thinly sliced
1 green bell pepper, sliced
1 cup Kalamata olives
1 cup feta cheese, crumbled
1/4 cup extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp dried oregano
Salt and pepper to taste
Instructions:
In a large bowl, combine cucumber, tomatoes, red onion, bell pepper, and olives.
In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
Drizzle dressing over the salad and toss gently.
Top with crumbled feta cheese and serve.
2. Mediterranean Chickpea Salad
What makes it healthy: High in fiber and plant-based protein, with healthy fats from olive oil.
Ingredients:
1 can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1 tsp lemon zest
Salt and pepper to taste
Instructions:
In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together olive oil, vinegar, lemon zest, salt, and pepper.
Pour dressing over the salad, toss well, and serve chilled.
3. Baked Falafel with Tzatziki Sauce
What makes it healthy: Baked instead of fried, high in fiber and protein from chickpeas.
Ingredients:
1 can chickpeas, drained
1 small onion, chopped
2 cloves garlic, minced
1/4 cup fresh parsley
1/4 cup fresh cilantro
1 tsp cumin
1 tsp coriander
1/2 tsp baking powder
2 tbsp flour
Olive oil spray
Tzatziki Sauce:
1 cup Greek yogurt
1/2 cucumber, grated and drained
1 clove garlic, minced
1 tbsp fresh dill, chopped
1 tbsp lemon juice
Instructions:
Preheat oven to 400°F (200°C).
In a food processor, blend all falafel ingredients until combined but slightly chunky.
Form into small balls, place on a baking sheet, and spray with olive oil.
Bake for 20-25 minutes until golden.
Mix tzatziki ingredients together and serve with falafel.
4. Grilled Lemon Herb Chicken
What makes it healthy: Lean protein source with a zesty, antioxidant-rich marinade.
Ingredients:
4 chicken breasts
1/4 cup olive oil
Juice of 1 lemon
2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried thyme
Salt and pepper to taste
Instructions:
In a bowl, mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
Marinate chicken for at least 30 minutes.
Grill on medium heat for 6-8 minutes per side or until cooked through.
5. Mediterranean Quinoa Bowl
What makes it healthy: High in protein and fiber, loaded with colorful vegetables.
Ingredients:
1 cup cooked quinoa
1/2 cup cherry tomatoes, halved
1/2 cup cucumbers, diced
1/4 cup red onions, sliced
1/4 cup feta cheese
1/4 cup Kalamata olives
2 tbsp olive oil
1 tbsp red wine vinegar
Instructions:
In a bowl, combine all ingredients.
Drizzle with olive oil and vinegar.
Toss well and serve chilled.
6. Zucchini Noodles with Pesto and Cherry Tomatoes
What makes it healthy: Low in carbs, nutrient-dense, and rich in healthy fats.
Ingredients:
2 zucchinis, spiralized
1 cup cherry tomatoes, halved
1/4 cup basil pesto
1 tbsp olive oil
1/4 cup grated Parmesan
Instructions:
Sauté zucchini noodles in olive oil for 2-3 minutes.
Add cherry tomatoes and pesto.
Toss well and top with Parmesan.
Greek Salad with Lemon-Olive Oil Dressing
Course: DinnerCuisine: MediterraneanDifficulty: Easy4
servings15
minutes266
kcalThis vibrant Greek Salad combines crisp cucumbers, juicy cherry tomatoes, and crunchy bell peppers with briny Kalamata olives and creamy feta cheese. Tossed in a zesty lemon-olive oil dressing with fragrant oregano, this refreshing dish is not only delicious but also packed with nutrients. Its blend of fresh vegetables, heart-healthy olive oil, and antioxidant-rich herbs makes it a perfect choice for a light and wholesome meal.
Ingredients
- 1 cucumber, diced
2 cups cherry tomatoes, halved
1 red onion, thinly sliced
1 green bell pepper, sliced
1 cup Kalamata olives
1 cup feta cheese, crumbled
1/4 cup extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp dried oregano
Salt and pepper to taste
Directions
- In a large bowl, combine cucumber, tomatoes, red onion, bell pepper, and olives.
In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
Drizzle dressing over the salad and toss gently.
Top with crumbled feta cheese and serve.
