We all want to enjoy new diets and recipes that are delicious, easy-to-cook, and healthy at the same time. But how many dishes do we eat every day that are really healthy? Thankfully, the Mediterranean diet recipes are here to offer the delectable taste and nutrition that we all crave.
Packed with flavor and taste, Mediterranean diet recipes are hands-down one of the easiest and most basic recipes to follow. Before you dwell on some of the most delicious and easy diet recipes, let us look at what the Mediterranean diet really is about.
What is the Mediterranean Diet?
Mediterranean diet is the diet of the people residing in areas around the Mediterranean Sea. Unlike diet patterns in the urban areas, the Mediterranean diet recipes incorporate fruits, whole grains, vegetables, nuts, legumes, and olive oil in recipes. It also focuses moderately on consumption of fish, dairy products, red meat and poultry.
So, what makes the Mediterranean diet so special? Recognized by the World Health Organization as a healthy eating pattern, the Mediterranean diet recipes abandon the traditional oily, meat-based diet and embraces plant-based recipes that include seasonings with herbs and mild spices. Research shows that the Mediterranean diet reduces risk of cardiovascular diseases and high mortality.
The Mediterranean diet is also rich in antioxidants that help to combat cell degeneration. These antioxidants are found in abundance in fruits, vegetables, whole grains, and nuts. Moreover, the mild taste and lightness of the Mediterranean diet recipes make them easy on the palette and the stomach, making them ideal foods for breakfast, lunch, and dinner.
What makes the Mediterranean Diet Unique?
- An emphasis on using olive oil as the source of fat in diet instead of butter and margarine in Mediterranean diet recipes
- Choosing fish protein at least twice a week and poultry such as eggs and dairy either daily or frequently
- A limit on consumption of red meat to only few times per month
- Choosing water as the main beverage in recipes
Top 5 Most Delicious Mediterranean Diet Recipes
1. Greek-Style Stuffed Peppers
Greek-Style stuffed peppers are a flavorful combination of lean ground beef, cheese, and parsley stuffed into peppers which are then baked till tender.
Ingredients:
- 4 large bell peppers (cut in half)
- 1 can diced tomatoes
- 1 cup quinoa (cooked)
- 2 garlic cloves (minced)
- 1 small diced onion
- ½ cup feta cheese
- ½ cup chopped parsley
- ¼ cup freshly chopped mint
- 1 teaspoon dry oregano
- Salt and pepper (to taste)
- Olive oil
Cooking Instruction:
- Preheat the oven at 375°F
- Take some olive oil and heat it a little on medium heat in a skillet
- Add garlic and onion. Saute until soft
- Add tomatoes, cooked quinoa, oregano, feta cheese, parsley, mint, salt and pepper to the skillet
- Stuff the bell peppers with the prepared quinoa mixture and place them in the baking dish
- Sprinkle some olive oil on to the peppers
- Cover the peppers with aluminum foil
- Bake the peppers for 35-45 minutes until tender
- To brown the tops of the peppers, remove the foil and bake for extra minutes
- Sprinkle some shredded feta cheese or herbs on top. Serve the bell peppers hot.
2. Zucchini Noodle Caprese
This is one of the healthiest of the Mediterranean direct recipes. It combines your favorite noodles with caprese salad, giving a flavorful combo of vegetable and salad.
Ingredients:
- ½ cup halved cherry tomatoes
- 2-3 medium-sized zucchinis
- ½ cup fresh cut basil leaves
- ½ cup olive oil
- ½ cup mozzarella cheese balls
- ¼ cup balsamic vinegar
- 2 garlic cloves, minced
- Salt and pepper to taste
Cooking Instructions:
- Cut the zucchinis in spiral shape with the help of a spiralizer. You can also use a vegetable peeler to cut zucchini into ribbons
- Take a large skillet and heat some olive oil over medium heat
- Add the minced garlic and stir fry till fragrant
- Add the zucchini noodles to the skillet. Saute for 2-3 minutes until tender
- Season the zucchinis with salt and pepper
- In a large bowl, add the zucchini noodles, cherry tomatoes, basil leaves and mozzarella cheese balls
- Sprinkle some balsamic vinegar over the salad and toss to mix
- Serve the Zucchini Noodle Caprese fresh, or refrigerate it for 2 hours before serving to mix the flavors.
3. Baba Ganoush
A popular dish made from roasted eggplant, tahini, spices, and olive oil, is a traditional Mediterranean diet recipe and is often served as an appetizer with pita bread, or cooked vegetables.
Ingredients:
- 2 medium size eggplants
- 2 garlic cloves (minced)
- 2 tablespoons of lemon juice
- 2 tablespoons of tahini
- 2 tablespoons of olive oil
- Fresh parsley for garnish
- Salt and pepper to taste
Cooking Instructions:
- Preheat the oven to 400°F or 200℃
- Prick the eggplants with forks and place on the baking dish
- Roast the eggplants for 45 minutes until the skin is charred
- Allow the eggplants to cool, then remove the skin completely
- Blend the eggplants flesh in a blender along with garlic, lemon juice, tahini, olive oil, salt, salt, and pepper until smooth
- Put the Baba Ganoush in a serving bowl, sprinkle some olive oil, and garnish with fresh herbs.
4. Slow cooked Mediterranean Lentil Soup
A hearty, flavorful dish, Mediterranean lentil soup contains all the healthy essences that are typical of the Mediterranean diet recipes. This nutrient-dense soup is packed with protein, which makes it an ideal food to enjoy at any occasion.
Ingredients:
- I cup lentils (dried, rinsed, and drained)
- 2 diced carrots
- 1 chopped onion
- 2 diced celery stalks
- 2 garlic cloves (minced)
- 4 cups vegetable broth
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 cup diced tomatoes
- 1 teaspoon paprika (smoked)
- Fresh parsley, lemon slices for garnishing
Cooking Instructions:
- Take a slow cooker. Add the lentils, onion, carrots, celery, diced tomatoes, garlic, vegetable broth, coriander, cumin, paprika, salt and pepper
- Cover and slow cook the soup for 6-7 hours, until the lentils are tender
- Tweak the seasonings as you like. Sprinkle some salt and pepper if desired
- Add fresh parsley and lemon slices for garnishing before serving hot.
5. Salmon Patties
Considered a delicious appetizer and a popular side dish, salmon patties are a delicious addition to your dining table. Made with salmon and spices, these patties are a perfect combo of fish, vegetables, and seasonings, all combined into one.
Ingredients:
- 1 can drained salmon
- 2 cup breadcrumbs
- 1 large egg
- 1 garlic clove (minced)
- 2 tablespoons freshly cut parsley
- 1 tablespoon dill (chopped)
- Lemon zest
- Olive oil
- Salt and pepper to taste
Cooking Instructions:
- Take a mixing bowl, add the drained salmon with egg, breadcrumbs, dill, garlic, lemon zest, salt, and pepper
- Combine all the ingredients thoroughly
- Shape the mixture in the shape of cookies. You can adjust the size of these patties, depending on whether you want them as an appetizer, or dinner side.
- Heat some olive oil on medium heat
- Cook the salmon patties over medium heat for 5 minutes on both sides, till golden brown
- Garnish the patties with lemon zest and extra herbs.
These may be only a few of the many Mediterranean diet recipes, but they sure are all tasty and healthy. So, the next time you want to jump on the treadmill or abandon your diet to lose extra weight, you may want to try out these delicious Mediterranean recipes that are sure to satisfy your cravings, and your palette too.
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