Wondering how to make food that's healthy and delicious? These Mediterranean diet recipes are for you! Whether you're looking for a quick recipe or ready to make a big change, we've got you covered. We are sharing over 60 Mediterranean diet recipes from breakfast to salads, seafood and vegetarian dishes all packed with wholesome ingredients.
Table Of Contents:
About Mediterranean diet
The Mediterranean diet has been the top ranked diet for several consecutive years. However, it's important to know that it's more than a diet, it's a lifestyle followed by people of the Mediterranean region who tend to live longer and healthier lives.
Mediterranean way of eating focuses on consuming more traditional ingredients such as fruit, vegetables, legumes and a moderate amount of fish, poultry and healthy fats such as olive oil. Moreover, it encourages people to be active and spend more time with their families and loves ones and share meals together which would reduce stress and make you feel better.
What to eat
When it comes to food, Mediterranean diet offers all the good things! From fresh fruit and vegetables to lean proteins such as chicken and seafood, this lifestyle is all for using real and wholesome ingredients and keeping it simple. Here is what you need to know about what to eat on the Mediterranean diet:
- Use more olive oil: Instead of store-bought salad dressing, opt for some extra virgin olive oil and lemon juice. Use olive oil for cooking and roasting instead of vegetable oil.
- Eat more vegetables and plant-based food: Ingredients such as legumes, whole grains, nuts, vegetables, fruit and leafy greens such as lettuce and spinach are consumed on a daily basis when following the Mediterranean diet.
- Lean protein: Chicken, eggs, seafood and fish are the main protein to cook with.
- Red meat and sweets: Red meat is used very occasionally in Mediterranean cooking, about once a week or even less, and usually lean cuts of meat or ground meat is consumed. As for sweets, an occasional dessert is all fine.
- Leave out: Sugary drinks and sodas and processed food with too many unnecessary ingredients.
Mediterranean breakfast recipes
Easy Shakshuka With Feta
Shakshuka with feta is great for brunch. Eggs are poached in a delicious tomato sauce flavored with warm spices and vegetables and then topped with creamy feta. Learn how to make this easy one skillet breakfast recipe and enjoy it any day of the week.
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Menemen (Turkish scrambled eggs and tomatoes)
Menemen Turkish Eggs and Tomatoes Recipe
Menemen is a traditional Turkish breakfast recipe made with tomatoes and eggs. Learn how to make it at home with a few ingredients.
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Creamy oatmeal with nuts and honey
Creamy Oatmeal Recipe Middle Eastern Style
Brighten up your morning with this creamy oatmeal recipe. With additions of cardamom and honey, this breakfast is pretty unique!
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Persian Banana Date Shake (Majoon)
Banana date shake is a delicious and healthy shake that's ready in 5 minutes and gives you enough energy for the morning! This Persian style shake is naturally sweetened.
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Gozleme (Turkish stuffed flatbread)
Gozleme recipe (Turkish Stuffed Flatbread)
Gozleme is a delicious Turkish flatbread stuffed with different fillings such as potatoes and spinach. Watch the video to learn how to make this classic Turkish recipe.
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Borek (Turkish stuffed filo pastry)
Turkish Borek Recipe (Sigara Borek)
Borek is a Turkish savory crunchy pastry filled with different fillings such as cheese or potatoes. Learn how to make Turkish borek recipe by watching our step-by-step video and tutorial. They are perfect as a midday snack or for breakfast and you can make them in advance and freeze them for later.
Persian Spinach and Eggs (Nargesi)
Spinach and eggs, Persian style! This one pan breakfast is easy, healthy and ready in only 20 minutes. You only need a handful of ingredients to make this delicious egg recipe.
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Mediterranean breakfast hash with tahini sauce
Mediterranean Breakfast Hash
An easy potato hash recipe that's perfect for breakfast and brunch. Make this easy breakfast hash recipe using just a few ingredients.
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Mediterranean spinach omelette
Mediterranean Spinach Omelette
Ready in 20 minutes, this spinach omelette with a Mediterranean twist is perfect for breakfast. It's packed with vegetables and flavor, and is very easy to make.
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Spanish Tortilla (Tortilla de patatates)
Spanish Tortilla Recipe
This Spanish tortilla recipe is a classic. Also known as tortilla espanola, this easy Spanish potato omelette is so easy yet very satisfying. You're only four ingredients and a skillet away from one of the most popular Spanish dishes!
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Cilbir (Turkish poached eggs in yogurt sauce)
Cilbir (Turkish Eggs)
Cilbir is a delicious Turkish breakfast made with poached eggs and a flavorful yogurt sauce, ideal for a hearty brunch.
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Italian baked eggs in marinara sauce
Italian Baked Eggs in Marinara Sauce
Italian baked eggs are great for the weekends. This breakfast egg recipe is delicious and is cooked in the most amazing tomato sauce.
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Avocado Caprese Sandwich Recipe
Caprese sandwich with avocado is perfect for weekdays. You can make this sandwich with just a few ingredients in only 15 minutes.
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Sausage Breakfast Muffins (Mediterranean Style)
Sausage breakfast muffins come together in no time and are super simple to make. These Breakfast egg muffins are packed with tasty sausage and vegetables!
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Greek Avocado Egg Sandwich
Avocado Egg Sandwich with a Greek twist is ready in 20 minutes and is perfect for breakfast. Avocado and egg wrapped in pita with some olives and feta offers so much flavor in every bite.
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Chewy Granola Bars Recipe with Walnuts
This Chewy Granola Bars Recipe is so easy and simple to make. It has a handful of ingredients, naturally sweetened with dates and has a crunchy texture thanks to walnuts.
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Mediterranean salad recipes
Turkish white bean salad (Piyaz)
Turkish White Bean Salad
This Turkish white bean salad is ready in just 10 minutes. It's an easy and tasty side dish that pairs nicely with many Mediterranean flavors.
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Fattoush Salad Recipe
This authentic Lebanese fattoush salad is a Middle Eastern classic. Fresh chopped salad is flavored with crispy toasted pita and a bright, zesty dressing.
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The Best Mediterranean Salad Recipe
This Mediterranean salad is loaded with fresh vegetables such as cucumbers, tomatoes and herbs. This fresh salad is flavored with a delicious dressing.
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Traditional Greek Salad Recipe
Here is a traditional Greek salad recipe, requiring just a few ingredients. It's the perfect starter or side dish for a Mediterranean meal.
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Mediterranean Couscous Salad Recipe
An easy couscous salad packed with Mediterranean flavors. This couscous salad recipe comes together in only 15 minutes and makes an amazing side dish.
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Tabbouleh Salad Recipe
Tabouli, also known as tabbouleh, is a beautiful Middle Eastern salad that's very simple to make. Fresh tomatoes, and finely chopped herbs, mixed with bulgur, lemon juice, and olive oil, are the ingredients of this simple yet delicious salad. This salad is ready in 20 minutes.
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Gavurdagi Turkish tomato salad
Turkish Tomato Salad Gavurdagi
Turkish tomato salad made with fresh, plump tomatoes, cucumbers and crunchy walnuts is absolutely delicious. Flavored with pomegranate molasses and ready in 15 minutes, this is the perfect side dish.
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Mediterranean three bean salad
Mediterranean Three Bean Salad Recipe
An easy three bean salad recipe with a Mediterranean twist. This protein-packed vegan salad is perfect for meal prep or as a side dish. Make sure to watch the video for step-by-step instructions.
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Cucumber Tomato Feta Salad
This cucumber tomato feta salad is easy, simple ready in 10 minutes! It's made with just a few ingredients and is perfect for any day!
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How To Make Nicoise Salad
Nicoise salad is a French salad that's made with fresh vegetables, hard boiled eggs and tuna. This salad is ready in 30 minutes and you can serve this salad as a light lunch or dinner.
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Turkish Bulgur Salad (Kisir) with Video
An easy bulgur salad recipe that's perfect for any day. Made with bulgur, olive oil and herbs, this salad in ready in less than 30 minutes!
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Mediterranean Potato Salad
Mediterranean potato salad is so easy and simple. It's made with only a few ingredients and is packed with flavor thanks to a homemade zaatar dressing.
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Italian Caprese Salad Recipe
This caprese salad recipe is an Italian classic made with fresh mozzarella and juicy tomatoes. It takes only 10 minutes to make this salad and fresh and quality ingredients is the key to its great flavor.
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Mediterranean dips and spreads
Turkish Ezme Recipe
Ezme is a classic Turkish sauce, condiment and appetizer that’s usually served on the side of kebabs with some fresh bread. It’s ready in 10 minutes and is so delicious thanks to tomatoes, peppers and herbs.
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Best Homemade Hummus Recipe
This is the ultimate homemade hummus recipe. It’s smooth and creamy with a bright flavor, and pairs perfectly with bread! Follow along for tip and tricks, a video tutorial and complete details!
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Muhammara Recipe (Syrian Red Pepper Dip)
Muhammara is a tasty roasted red pepper dip from Aleppo, Syria. This classic Muhammara recipe is made with roasted red peppers, walnuts and olive oil.
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Baked feta with honey and zaatar
Baked Feta Recipe with Honey And Zaatar
This baked feta recipe is easy and makes a delicious appetizer. It's made with only five ingredients and is topped with honey and zaatar.
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Tzatziki Recipe (Greek Cucumber Sauce)
This classic tzatziki recipe is made with just a few ingredients and will be ready in only 10 minutes. It's perfect for vegetables, meat, or simply as a dip. Check out our video and step-by-step tutorial.
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Easy Homemade Labneh Recipe
Labneh is a rich and creamy yogurt cheese from the Middle East. This easy recipe results in a tangy spread that you can top with extra virgin olive oil and serve with warm pita.
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The Best Baba Ganoush Recipe
Baba ganoush is a classic middle eastern eggplant recipe. Charred eggplant mixed with tahini makes a delicious dip that you can make in 30 minutes!
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Melitzanosalata (Greek eggplant dip)
Melitzanosalata Recipe (Greek Eggplant Dip)
Melitzanosalata is a Greek eggplant dip that's made with eggplant, garlic and lemon juice. You can serve this eggplant appetizer as a part of a mezze platter with some pita.
Skordalia Greek potato and garlic dip
Skordalia Greek Potato and Garlic Dip
Skordalia is a popular Greek potato and garlic dip that's creamy and so tasty. Watch the video to learn how to make this traditional Greek dip with just a few ingredients.
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Mediterranean recipes with chicken or beef
Easy Baked Greek Chicken Recipe
This baked Greek chicken recipe is a weeknight favorite. Marinated in yogurt, lemon and garlic, this chicken is flavorful in every bite.
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Homemade Chicken Shawarma Recipe
This homemade chicken shawarma recipe is made with a special spice mix that infuses it with classic Middle Eastern flavors. Serve it in a wrap to get the satisfying taste of take-out shawarma at home!
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Easy Chicken Gyro Recipe (Super Juicy!)
This chicken gyro recipe is easy and exceptionally delicious. The marinade makes the chicken extra flavorful and juicy. Stuff it into a pita with fresh veggies and homemade tzatziki for a fabulous Greek deliciousness!
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Grilled Zaatar Chicken Recipe
Grilled zaatar chicken is juicy and delicious. The key to this recipe is a simple marinade of zaatar and citrus.
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Soutzoukakia Greek baked meatballs
Soutzoukakia Greek Baked Meatballs in Tomato Sauce
Soutzoukakia also known as Greek baked meatballs in tomato sauce is a classic recipe that's full of flavor. Juicy meatballs cooked in a flavorful rich tomato sauce makes the perfect recipe. Follow along for all my tips and tricks to make the juiciest meatballs!
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Easy Greek Chicken Souvlaki Recipe
Try this easy recipe for homemade Greek chicken souvlaki. Made with a delicious garlic and lemon marinade, this classic street food is packed with amazing Mediterranean flavors and served with creamy tzatziki sauce.
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Italian Skillet Chicken Recipe
Ready in 30 minutes, this Italian chicken skillet recipe is a great option for a healthy and comforting dinner. This is a simple skillet chicken recipe that calls for real ingredients and is seasoned with bright spices and lemon.
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Greek one pan chicken and rice
Greek One Pan Chicken and Rice
An easy one pan chicken and rice recipe made Greek style! Juicy chicken and flavorful rice make the perfect weeknight dinner that's easy yet super delicious.
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Kofta Kebab Recipe (Video Tutorial)
Kofta kebab is a classic Middle Eastern ground beef recipe that's packed with flavor. Learn how to make kofta kebab with my step by step tutorial and video.
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Mediterranean Garlic Chicken Recipe
This Mediterranean style garlic chicken recipe is a keeper. Juicy chicken flavored with garlic and Mediterranean herbs is absolutely delicious.
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Quick Caprese Chicken Recipe
Easy caprese chicken recipe that's ready in only 30 minutes. Made with fresh tomatoes, mozzarella and pesto, this is a delicious easy weeknight dinner. Learn how to make this easy chicken recipe at home with our video and step-by-step tutorial.
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Shish Tawook Recipe
Shish Tawook is a Lebanese chicken dish that's simple yet so delicious. Tender chicken marinated in yogurt, lemon and garlic makes one delicious meal for the family.
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Greek Chicken And Potatoes Recipe
This Greek chicken and potatoes is the perfect dinner. Made in one pan with lots of garlic and lemon, every bit of this baked chicken and potatoes is juicy and packed with flavor.
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Mediterranean seafood recipes
Baked Mahi Mahi, Greek Style!
What's better than baked mahi mahi? Greek-style baked mahi mahi! Tender fish with bright Mediterranean flavors and juicy tomatoes makes the perfect dinner. Follow my instructions to learn how to bake mahi mahi at home that tastes phenomenal!
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Spanish garlic shrimp (Gambas al ajillo)
Spanish Garlic Shrimp Recipe (Gambas Al Ajillo)
Gambas al ajillo, also known as garlic shrimp, is a classic Spanish tapa that's ready in 10 minutes. Delicious shrimp cooked in olive oil with a lot of garlic, it can’t get any better!
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Oven baked salmon with olives and capers
Oven Baked Salmon with Olives and Capers
The best ever oven baked salmon is here! Flaky and moist Alaska salmon with olives and capers on a bed of vegetables is the best weeknight dinner!
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Turkish Baked Cod Recipe
This Turkish-style baked cod recipe is a keeper. Tender cod pieces are cooked in a delicious pepper and tomato sauce.
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Mediterranean Baked Dijon Salmon Recipe
An easy salmon recipe with so much flavor, this dijon salmon recipe is a family favorite. This baked salmon is juicy, tender and very easy to make.
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Mediterranean style shrimp recipe
Mediterranean Style Shrimp Recipe
This Mediterranean style shrimp recipe is bursting with vibrant flavors. Large shrimp marinated with spices, garlic and olive oil, then cooked in a delicious tomato and pepper sauce results in one of the tastiest 20-minute dinners you'll ever find!
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Pan Seared Salmon Recipe
Everything you need to know about pan seared salmon. From what salmon to get to a fool proof how-to. Watch the step-by-step video tutorial to learn how to make the best pan seared salmon that's crispy on the outside and juicy on the inside.
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Sauteed shrimp Mediterranean style
Sauteed Shrimp Mediterranean Style
This easy Mediterranean style sauteed shrimp recipe is packed with fresh flavors. The aromatic blend of spices will make you feel like you’re dining in Spain or Greece without leaving your house.
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Garlic Lemon Tilapia Recipe
Ready in 30 minutes, this garlic lemon tilapia recipe makes the perfect dinner. This is one of the best tilapia recipes out there and it's so easy to make!
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Best Salmon Marinade Mediterranean Style
This salmon marinade features bright flavors and doesn't require a long list of ingredients. You can use this marinade for baked or grilled salmon.
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Mediterranean vegetarian recipes
Mujadara (Lebanese lentil and rice)
Mujadara Lebanese Lentils and Rice with Crispy Onions
Mujadara is a simple Lebanese lentil and rice dish with crispy onions that's packed with flavor. This lentils and rice recipe calls for only a few ingredients and is very easy to make.
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Authentic Dolma Recipe (Stuffed Grape Leaves)
An easy recipe for dolma or stuffed grape leaves that's healthy and hearty. Check out the video and tutorial on how to make stuffed grape leaves.
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Greek Lemon Rice Recipe
This Greek lemon rice is ready in 30 minutes. The lemon and garlic add a lot of flavor to this Greek-inspired dish, which can be served on the side or as the main meal!
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Spanakopita (Greek spinach pie)
Easy Spanakopita Recipe (Greek Spinach Pie)
Here is a classic spanakopita recipe. This Greek spinach pie is made with phyllo dough, spinach and feta. It's packed with so much flavor. One slice is never enough! Be sure to check out our step by step tutorial and video.
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Eggplant Caponata Recipe
Eggplant caponata is an easy recipe that's full of flavor. This vegetarian eggplant recipe is made with fresh vegetables and is very simple to make.
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Turkish Zucchini Stew Recipe
This Turkish zucchini stew is hearty, healthy and so easy to make. It's made in one pot and is ready in just 30 minutes.
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Turkish Lentil Meatballs (Vegan)
These vegan lentil meatballs are a Turkish classic. Made with red lentils and bulgur, these meatballs are usually served with lettuce and herbs.
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Easy Ratatouille Recipe
Ratatouille is a hearty and healthy French dish that's packed with flavor. This recipe is made with hearty summer vegetables that you may already have on hand.
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Homemade Falafel Recipe
This homemade falafel recipe is easy to follow and makes delicious falafels that are crispy on the outside and soft and fluffy on the inside. Learn how to make this staple of Middle Eastern cuisine at home and ditch the take out.
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Briam (Greek roasted vegetables)
Briam Greek Roasted Vegetables
Briam is a Greek roasted vegetables dish cooked in olive oil. This easy and delicious recipe is made with just a few ingredients and is vegan, low carb and gluten free.
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Mediterranean soups and stews
Mediterranean green lentil soup
Easy Mediterranean Green Lentil Soup
Here's a green lentil soup with a Mediterranean twist. Packed with vegetables and spices, this recipe proves that healthy soups don't have to be bland!
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Easy Moroccan Chickpea Stew
Moroccan chickpea stew is made with simple ingredients and flavored with warm spices. It’s easy and ready in no time!
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Mediterranean Instant Pot Vegetable Soup
Quick and easy Instant pot vegetable soup with a Mediterranean twist. This pressure cooker soup recipe is perfect as a light dinner or lunch. Make sure to watch the video to learn how to make Mediterranean vegetable soup in instant pot.
Turkish Red Lentil Soup Recipe (Mercimek Corbasi)
Turkish lentil soup is ready in 30 minutes and is so easy to make. You can make this healthy and delicious soup with just a handful of ingredients.
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Greek Lemon Chicken Orzo Soup Recipe
Greek lemon chicken orzo soup is easy and packed with flavor. This healthy soup is creamy, hearty and so tasty, perfect for a cozy dinner.
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Turkish yogurt soup (Yayla corbasi)
Turkish Yogurt Soup Yayla Corbasi
Turkish yogurt soup is the perfect option for a light meal. This warm yogurt soup is simple, healthy, and naturally vegetarian.
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Step-by-Step Recipe
60+ Best Mediterranean Recipes
Wondering how to make food that's healthy and delicious? These Mediterranean diet recipes are for you! Whether you're looking for a quick recipe or ready to make a big change, we've got you covered. Here is the recipe for Mediterranean salad, check out all the other recipes above.
Ingredients
- 3 Persian cucumbers
- 3 roma tomatoes
- ½ red onions sliced
- 1 cup pitted Kalamata olives
- 1 cup marinated artichokes
- 1 cup fresh parsley chopped
Dressing
- ÂĽ cup olive oil
- 1 lemon juice of
- 1 teaspoon sumac
- 2 cloves garlic minced
- ½ teaspoon salt
- ÂĽ teaspoon black pepper
Instructions
- Slice the cucumbers and chop the tomatoes into small pieces. Place them in a large bowl. Add in the sliced red onions, olives, artichokes and parsley. Stir to combine.
- Make the dressing by mixing the olive oil with lemon juice, sumac, garlic, salt and black pepper.
- Pour the dressing over the salad and mix to combine. Serve immediately.
Notes
- You can make the dressing ahead of time and mix it with the salad right before serving.
- Store the leftovers in an airtight container and refrigerate for up to 3 days.
Nutrition
Calories: 259kcalCarbohydrates: 12gProtein: 3gFat: 24gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gSodium: 1019mgPotassium: 334mgFiber: 4gSugar: 4gVitamin A: 2335IUVitamin C: 54mgCalcium: 73mgIron: 2mg
Did you make this recipe? Let us know how it was by leaving a comment and a 5-star review!
Marisa Franca
What a treasure trove of recipes. Who needs a Mediterranean cookbook when I can pin this post and have all of these recipes at my disposal. Since the New Year we've been following the Mediterranean diet and we feel so much better. I can't wait to start making some of these recipes.
Michelle
What a delicious round up of Mediterranean recipes! Bookmarked 🙂
Pam
What a great comprehensive collection of recipes! We love all things Mediterranean so this is perfect.
Dannii
I could eat Mediterranean food all day every day. There is so much amazing choice here.
beth
The lentil meatballs sound delicious. So many great recipes!