The 10 BEST Mediterranean Diet Recipes | Meal Prep Ideas
Recipes in this Video
Mediterranean Chickpea Salad is a vibrant and nutritious dish commonly enjoyed across the Mediterranean region. It reflects the area's emphasis on fresh vegetables, legumes, and healthy fats, making it a staple in many diets. This salad is often served as a side dish or light meal, especially during warm months when fresh produce is abundant. Its simplicity and adaptability have contributed to its popularity in various culinary traditions.
Ingredients
- ●chickpeas
- ●cucumber
- ●tomatoes
- ●red onion
- ●bell pepper
- ●parsley
- ●olive oil
- ●lemon juice
- ●salt
- ●pepper
Instructions
- 1Rinse and drain the chickpeas.
- 2Chop the cucumber, tomatoes, red onion, and bell pepper into small pieces.
- 3Finely chop the parsley and add it to the bowl.
- 4In a large bowl, combine the chickpeas and chopped vegetables.
- 5Drizzle olive oil and lemon juice over the salad.
- 6Season with salt and pepper to taste.
- 7Toss everything together until well mixed.
- 8Let the salad sit for a few minutes to allow flavors to meld.
- 9Serve chilled or at room temperature.
Ingredient Alternatives
chickpeas
Healthier: black beans
Cheaper: canned beans
Both alternatives provide similar protein content.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil has a higher smoke point, while vegetable oil is more budget-friendly.
Techniques
Equipment
Also Known As
Ingredients
- ●1 lb chicken breast
- ●2 cups cooked quinoa
- ●1 cup cherry tomatoes, halved
- ●1 cucumber, diced
- ●1/2 red onion, diced
- ●1/2 cup Kalamata olives, pitted and sliced
- ●1/4 cup feta cheese, crumbled
- ●1/4 cup olive oil
- ●2 tbsp lemon juice
- ●1 tsp dried oregano
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Season the chicken breasts with salt, pepper, and dried oregano.
- 3Place the chicken breasts on a baking sheet and drizzle with olive oil.
- 4Bake the chicken for 20-25 minutes or until fully cooked and juices run clear.
- 5While the chicken is baking, prepare the quinoa according to package instructions.
- 6In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese.
- 7In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
- 8Once the chicken is cooked, let it rest for a few minutes before slicing it into strips.
- 9Divide the quinoa salad into meal prep containers and top with sliced chicken.
- 10Drizzle the dressing over each container and seal them for meal prep.
Equipment
Ingredients
- ●2 cups Greek yogurt
- ●1 cup granola
- ●1 cup mixed berries (strawberries, blueberries, raspberries)
- ●2 tbsp honey
- ●1 tsp vanilla extract
Instructions
- 1In a bowl, mix the Greek yogurt with vanilla extract until well combined.
- 2In serving glasses or bowls, start layering the parfait by adding a layer of Greek yogurt at the bottom.
- 3Add a layer of granola on top of the yogurt.
- 4Next, add a layer of mixed berries over the granola.
- 5Repeat the layers until the glasses are filled, finishing with a layer of berries on top.
- 6Drizzle honey over the top layer of berries for added sweetness.
- 7Serve immediately or refrigerate for up to 2 hours before serving.
Equipment
Ingredients
- ●4 chicken thighs, bone-in and skin-on
- ●2 cups cherry tomatoes, halved
- ●1 red onion, cut into wedges
- ●1 cup Kalamata olives, pitted
- ●1/2 cup feta cheese, crumbled
- ●1/4 cup olive oil
- ●2 tbsp red wine vinegar
- ●2 tsp dried oregano
- ●1 tsp garlic powder
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1 lemon, sliced
Instructions
- 1Preheat the oven to 425°F (220°C).
- 2In a large bowl, combine the olive oil, red wine vinegar, dried oregano, garlic powder, salt, and black pepper.
- 3Add the chicken thighs to the bowl and coat them well with the marinade. Let them marinate for at least 15 minutes.
- 4On a large sheet pan, arrange the marinated chicken thighs in the center.
- 5Surround the chicken with cherry tomatoes, red onion wedges, and Kalamata olives.
- 6Place lemon slices on top of the chicken and vegetables.
- 7Sprinkle crumbled feta cheese over the entire sheet pan.
- 8Roast in the preheated oven for 30-35 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
- 9Remove from the oven and let it rest for 5 minutes before serving.
Equipment
Originating from the Levant region, Tabbouleh is a refreshing salad traditionally made with bulgur wheat, parsley, and tomatoes. It embodies the Mediterranean emphasis on fresh ingredients and healthy eating. Quinoa Tabbouleh is a modern twist that caters to gluten-free diets while maintaining the vibrant flavors of the classic dish. Today, it's enjoyed worldwide as a nutritious side dish or light meal.
Ingredients
- ●quinoa
- ●parsley
- ●tomatoes
- ●cucumber
- ●red onion
- ●lemon juice
- ●olive oil
- ●salt
- ●black pepper
- ●mint
Instructions
- 1Rinse quinoa under cold water until water runs clear.
- 2Cook quinoa in boiling water until fluffy, about 15 minutes.
- 3Allow quinoa to cool to room temperature.
- 4Finely chop parsley, tomatoes, cucumber, and red onion.
- 5In a large bowl, combine cooled quinoa, chopped vegetables, and mint.
- 6Drizzle with lemon juice and olive oil.
- 7Season with salt and black pepper to taste.
- 8Toss gently to combine all ingredients well.
- 9Let sit for 10 minutes to allow flavors to meld.
- 10Serve chilled or at room temperature.
Ingredient Alternatives
quinoa
Healthier: cauliflower rice
Cheaper: bulgur wheat
Bulgur wheat is more affordable and has a similar texture.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is often less expensive and works well in dressings.
red onion
Healthier: green onion
Cheaper: white onion
White onion is cheaper and provides a similar crunch.
lemon juice
Healthier: lime juice
Cheaper: vinegar
Vinegar can provide acidity at a lower cost.
Techniques
Equipment
Also Known As
Ingredients
- ●2 cups mixed vegetables (bell peppers, zucchini, carrots, and red onion)
- ●2 tbsp olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/2 cup fresh basil leaves
- ●1/4 cup pine nuts
- ●2 cloves garlic
- ●1/4 cup nutritional yeast
- ●1/4 cup water
- ●1 tbsp lemon juice
Instructions
- 1Preheat the oven to 425°F (220°C).
- 2Wash and chop the mixed vegetables into bite-sized pieces.
- 3In a large bowl, toss the vegetables with olive oil, salt, and black pepper until evenly coated.
- 4Spread the vegetables in a single layer on a baking sheet.
- 5Roast the vegetables in the preheated oven for 20-25 minutes, or until they are tender and slightly caramelized, stirring halfway through.
- 6While the vegetables are roasting, prepare the vegan pesto. In a food processor, combine the basil leaves, pine nuts, garlic, nutritional yeast, water, and lemon juice.
- 7Blend until smooth, adding more water if necessary to reach desired consistency.
- 8Once the vegetables are done roasting, remove them from the oven and let them cool slightly.
- 9Serve the roasted vegetables drizzled with the vegan pesto on top.
Equipment
Hummus has its roots in the Levant region, particularly Lebanon, where it is a staple in many households. Traditionally served as a mezze, it brings people together, often enjoyed with pita bread or fresh vegetables. Today, hummus has gained international popularity, with countless variations and flavors appearing worldwide.
Ingredients
- ●chickpeas
- ●tahini
- ●lemon juice
- ●garlic
- ●olive oil
- ●cumin
- ●salt
- ●water
- ●paprika
- ●fresh parsley
Instructions
- 1Soak chickpeas in water overnight.
- 2Drain and rinse chickpeas, then place in a pot with fresh water.
- 3Bring to a boil, then reduce heat and simmer until tender, about 1-1.5 hours.
- 4Drain the chickpeas and reserve some cooking liquid.
- 5In a food processor, combine chickpeas, tahini, lemon juice, garlic, and cumin.
- 6Blend until smooth, adding reserved cooking liquid as needed to reach desired consistency.
- 7Season with salt to taste and blend again.
- 8Transfer hummus to a serving bowl.
- 9Drizzle olive oil on top and sprinkle with paprika.
- 10Garnish with chopped parsley before serving.
Ingredients
- ●2 cups mixed greens
- ●1 cup cherry tomatoes, halved
- ●1 cucumber, diced
- ●1/2 red onion, thinly sliced
- ●1/2 cup Kalamata olives, pitted and halved
- ●1/2 cup feta cheese, crumbled
- ●1 lb chicken breast
- ●2 tbsp olive oil
- ●2 cloves garlic, minced
- ●1 lemon, juiced
- ●1 tsp dried oregano
- ●Salt and pepper to taste
Instructions
- 1In a bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
- 2In a separate bowl, whisk together olive oil, minced garlic, lemon juice, dried oregano, salt, and pepper to create the dressing.
- 3Marinate the chicken breast in half of the dressing for at least 30 minutes.
- 4Preheat the grill to medium-high heat.
- 5Remove the chicken from the marinade and grill for 6-7 minutes on each side, or until fully cooked.
- 6Let the chicken rest for a few minutes before slicing it into strips.
- 7Drizzle the remaining dressing over the salad and toss to combine.
- 8Top the salad with the grilled chicken strips.
- 9Serve immediately.
Equipment
Originating from the Middle East, falafel is a popular street food made from ground chickpeas or fava beans. It holds cultural significance as a staple in vegetarian diets and is often served in pita bread with fresh vegetables and sauces. Today, falafel is enjoyed worldwide, with variations in spices and serving styles reflecting local tastes.
Ingredients
- ●chickpeas
- ●onion
- ●garlic
- ●fresh parsley
- ●fresh cilantro
- ●cumin
- ●coriander
- ●baking powder
- ●salt
- ●black pepper
- ●flour
- ●water
- ●vegetable oil
- ●tahini
- ●lemon juice
- ●pita bread
- ●tomatoes
- ●cucumber
- ●lettuce
Instructions
- 1Soak chickpeas in water overnight, then drain.
- 2Pulse soaked chickpeas in a food processor until coarsely ground.
- 3Add onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and black pepper to the processor.
- 4Pulse until combined, scraping down the sides as needed.
- 5Transfer mixture to a bowl and refrigerate for 30 minutes.
- 6Form mixture into small balls or patties.
- 7Heat vegetable oil in a deep pan to 350°F.
- 8Fry falafel in batches until golden brown, about 3-4 minutes per side.
- 9Drain on paper towels.
- 10Serve falafel in pita bread with tahini, lemon juice, tomatoes, cucumber, and lettuce.
- 11Enjoy with your favorite dipping sauce.
Ingredients
- ●12 oz penne pasta
- ●2 cups marinara sauce
- ●1 cup ricotta cheese
- ●1 cup mozzarella cheese, shredded
- ●1/2 cup grated Parmesan cheese
- ●1 cup spinach, chopped
- ●1/2 cup black olives, sliced
- ●1/2 cup cherry tomatoes, halved
- ●1 tsp dried oregano
- ●1 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●2 tbsp olive oil
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2Cook the penne pasta according to package instructions until al dente. Drain and set aside.
- 3In a large mixing bowl, combine the marinara sauce, ricotta cheese, half of the mozzarella cheese, spinach, black olives, cherry tomatoes, oregano, garlic powder, salt, and pepper. Mix well.
- 4Add the cooked pasta to the sauce mixture and stir until the pasta is evenly coated.
- 5Drizzle olive oil in a 9x13 inch baking dish and spread the pasta mixture evenly in the dish.
- 6Top the pasta with the remaining mozzarella cheese and grated Parmesan cheese.
- 7Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.
- 8Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden brown.
- 9Let it cool for a few minutes before serving.
Equipment
Originating from the sun-drenched shores of the Mediterranean, this pasta salad embodies the vibrant flavors of the region. It is often served as a refreshing side dish during warm months or at gatherings, celebrating the bounty of fresh vegetables and the tanginess of feta. Today, Mediterranean pasta salad has gained popularity worldwide, with countless variations reflecting local ingredients and tastes.
Ingredients
- ●pasta
- ●cherry tomatoes
- ●cucumber
- ●red onion
- ●bell pepper
- ●kalamata olives
- ●feta cheese
- ●parsley
- ●olive oil
- ●lemon juice
- ●garlic
- ●oregano
- ●salt
- ●black pepper
Instructions
- 1Boil water in a large pot and add pasta; cook until al dente, about 8-10 minutes.
- 2Drain pasta and rinse under cold water to cool.
- 3Chop cherry tomatoes, cucumber, red onion, and bell pepper into bite-sized pieces.
- 4In a large bowl, combine cooled pasta with chopped vegetables and olives.
- 5Crumble feta cheese over the salad mixture.
- 6In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and black pepper.
- 7Pour dressing over the pasta salad and toss gently to combine.
- 8Chill in the refrigerator for at least 30 minutes before serving.
- 9Garnish with fresh parsley before serving.
Ingredient Alternatives
feta cheese
Healthier: cottage cheese
Cheaper: ricotta cheese
Cottage cheese is lower in fat while still providing creaminess.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil offers a similar flavor with healthier fats.
kalamata olives
Healthier: green olives
Cheaper: black olives
Green olives are lower in calories and can be more affordable.
pasta
Healthier: whole grain pasta
Cheaper: pasta made from lentils
Whole grain pasta adds fiber, while lentil pasta is high in protein.
Techniques
Equipment
Also Known As
Chickpea curry, known as Chana Masala in India, has roots in South Asian cuisine, where legumes are a staple due to their nutritional value and affordability. This dish is often enjoyed with rice or bread and is a favorite among vegetarians. Today, chickpea curry has gained popularity worldwide, with many variations adapting local spices and ingredients, making it a versatile and beloved meal.
Ingredients
- ●chickpeas
- ●onion
- ●garlic
- ●ginger
- ●tomatoes
- ●coconut milk
- ●curry powder
- ●cumin
- ●coriander
- ●turmeric
- ●vegetable oil
- ●spinach
- ●cilantro
- ●lime
- ●salt
- ●pepper
Instructions
- 1Heat vegetable oil in a large pot over medium heat until shimmering.
- 2Add chopped onions and sauté until soft and translucent, about 5-7 minutes.
- 3Stir in minced garlic and grated ginger; cook until fragrant, about 1 minute.
- 4Add diced tomatoes and cook until they break down, about 5 minutes.
- 5Mix in curry powder, cumin, coriander, and turmeric; cook for 1-2 minutes to toast the spices.
- 6Add chickpeas and coconut milk; stir to combine.
- 7Bring to a simmer and reduce heat to low; cook for 15-20 minutes to thicken.
- 8Stir in fresh spinach and cook until wilted, about 3-4 minutes.
- 9Season with salt and pepper to taste.
- 10Remove from heat and stir in chopped cilantro and lime juice before serving.
Ingredient Alternatives
coconut milk
Healthier: cashew cream
Cheaper: almond milk
Cashew cream adds richness while being lower in calories.
curry powder
Healthier: homemade spice blend
Cheaper: generic curry powder
Homemade blends can be tailored for flavor and cost.
vegetable oil
Healthier: olive oil
Cheaper: canola oil
Olive oil is healthier but can be pricier.
spinach
Healthier: kale
Cheaper: frozen spinach
Kale offers more nutrients, while frozen spinach is budget-friendly.
Techniques
Equipment
Also Known As
Stuffed bell peppers have roots in various cuisines, but they are particularly popular in Serbian households, where they are often filled with a mixture of meat and rice. This dish is a comforting family meal, showcasing the use of seasonal vegetables and hearty fillings. Today, variations can be found worldwide, with different fillings and spices reflecting local tastes.
Ingredients
- ●bell peppers
- ●ground beef
- ●rice
- ●onion
- ●garlic
- ●tomato sauce
- ●cheddar cheese
- ●olive oil
- ●cumin
- ●paprika
- ●salt
- ●black pepper
- ●parsley
- ●beef broth
- ●corn
- ●black beans
Instructions
- 1Preheat the oven to 375°F.
- 2Cut the tops off the bell peppers and remove the seeds.
- 3Heat olive oil in a skillet over medium heat and sauté onion and garlic until translucent, about 3-4 minutes.
- 4Add ground beef to the skillet and cook until browned, breaking it apart with a spoon.
- 5Stir in cooked rice, tomato sauce, corn, black beans, cumin, paprika, salt, and black pepper.
- 6Mix well and let the filling simmer for 5 minutes.
- 7Stuff each bell pepper with the beef and rice mixture, packing it tightly.
- 8Place the stuffed peppers upright in a baking dish.
- 9Pour beef broth into the bottom of the baking dish to help steam the peppers.
- 10Cover the dish with aluminum foil and bake for 30 minutes.
- 11Remove the foil, sprinkle cheddar cheese on top of each pepper, and bake for an additional 10-15 minutes until the cheese is melted.
- 12Garnish with chopped parsley before serving.
Baba Ganoush hails from the Levant region, particularly Lebanon, where it is a staple in mezze platters. Traditionally enjoyed with pita bread, this smoky eggplant dip reflects the region's love for shared meals and communal dining. Today, Baba Ganoush has transcended borders, becoming a beloved appetizer in many cultures, often adapted with various spices and herbs.
Ingredients
- ●eggplant
- ●tahini
- ●garlic
- ●lemon juice
- ●olive oil
- ●salt
- ●cumin
- ●parsley
Instructions
- 1Preheat a grill to medium-high heat.
- 2Prick the eggplant with a fork and place it on the grill.
- 3Grill the eggplant until the skin is charred and the flesh is soft, about 15-20 minutes.
- 4Remove the eggplant from the grill and let it cool for a few minutes.
- 5Peel the charred skin off the eggplant and discard it.
- 6Place the eggplant flesh in a food processor.
- 7Add tahini, garlic, lemon juice, olive oil, salt, and cumin to the food processor.
- 8Blend until smooth and creamy, scraping down the sides as needed.
- 9Taste and adjust seasoning if necessary.
- 10Transfer the baba ganoush to a serving bowl.
- 11Drizzle with olive oil and garnish with parsley before serving.
Ingredient Alternatives
tahini
Healthier: sunflower seed butter
Cheaper: peanut butter
Sunflower seed butter is nut-free and less expensive.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil offers similar health benefits at a lower cost.
garlic
Healthier: garlic powder
Cheaper: onion powder
Garlic powder provides flavor with less hassle.
lemon juice
Healthier: lime juice
Cheaper: vinegar
Lime juice adds brightness at a lower price.
Techniques
Equipment
Also Known As
Spanakopita, a beloved Greek dish, is thought to have roots in ancient Greece, where savory pies were common. Traditionally made with fresh spinach and feta, it is often served as a snack or appetizer during gatherings and celebrations. Today, spanakopita is enjoyed worldwide, with variations incorporating different greens and cheeses, making it a versatile and cherished dish.
Ingredients
- ●phyllo dough
- ●spinach
- ●feta cheese
- ●onion
- ●olive oil
- ●eggs
- ●dill
- ●parsley
- ●salt
- ●black pepper
- ●lemon juice
- ●nutmeg
Instructions
- 1Preheat oven to 375°F (190°C).
- 2Sauté onion in olive oil until translucent, about 5 minutes.
- 3Add spinach to the pan and cook until wilted, about 3-4 minutes.
- 4Remove from heat and let cool slightly.
- 5In a bowl, mix feta cheese, eggs, dill, parsley, salt, pepper, and nutmeg.
- 6Combine the cooled spinach mixture with the cheese mixture until well combined.
- 7Lay one sheet of phyllo dough on a clean surface and brush with olive oil.
- 8Layer 3 more sheets of phyllo, brushing each with olive oil.
- 9Spread a portion of the spinach mixture along one edge of the phyllo.
- 10Fold the sides over the filling and roll tightly to form a log.
- 11Place the rolled spanakopita on a baking sheet lined with parchment paper.
- 12Repeat with remaining phyllo and filling.
- 13Brush the tops with olive oil and score the tops with a knife.
- 14Bake for 30-35 minutes until golden brown and crispy.
- 15Allow to cool slightly before slicing and serving.
Ingredient Alternatives
feta cheese
Healthier: cottage cheese
Cheaper: ricotta cheese
Cottage cheese is lower in fat, while ricotta is more affordable.
phyllo dough
Healthier: whole wheat pastry dough
Cheaper: homemade dough
Whole wheat adds fiber, while homemade can reduce costs.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil is heart-healthy, while canola is budget-friendly.
eggs
Healthier: flaxseed meal
Cheaper: silken tofu
Flaxseed meal is a plant-based binder, while tofu is economical.
Techniques
Equipment
Also Known As
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Un vrai gratin dauphinois🥔🥔🥔
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Gratin dauphinois (La recette facile)
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GRATIN DAUPHINOIS - La meilleure façon de le réussir - Simple et Rapide
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🇫🇷 Le GRATIN DAUPHINOIS 🍲 tuto pas à pas en mode rapproché 🍽
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![Gratin Dauphinois [Recette au Micro-Ondes] ♡ Virginie fait sa cuisine [76]](https://img.youtube.com/vi/YcsFxDGujgg/hqdefault.jpg)
Gratin Dauphinois [Recette au Micro-Ondes] ♡ Virginie fait sa cuisine [76]
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GRATIN DAUPHINOIS (SANS FROMAGE BIEN SÛR ) !!!
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