Are you looking to spice up your meal routine and nourish your body with the power of green? The Mediterranean diet is renowned for its emphasis on whole grains, fruits, vegetables, lean proteins, and healthy fats. In this article, we’ll dive into 20 delicious and nutritious green recipes that incorporate the Mediterranean diet’s principles and showcase the vibrant colors and flavors of the Mediterranean. From hearty soups to refreshing salads, and from savory stews to decadent desserts, these recipes will inspire you to create a healthier, more flavorful culinary experience.
Stay tuned for our first recipe, Spinach and Feta Stuffed Portobello Mushrooms – a game-changing vegetarian dish that combines earthy portobellos with the tanginess of feta cheese and the freshness of spinach. Whether you’re looking for a quick weeknight meal or a special occasion dish, these green Mediterranean diet recipes have got you covered.
Spinach and Feta Stuffed Portobello Mushrooms
Elevate your dinner game with this easy yet impressive recipe, perfect for a weeknight meal or special occasion.
Ingredients:
– 4 large Portobello mushrooms, stems removed and caps cleaned
– 1 package fresh spinach, chopped
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta, garlic, and a pinch of salt and pepper.
3. Stuff each mushroom cap with the spinach-feta mixture, dividing it evenly among the four caps.
4. Drizzle the tops with olive oil and season with salt and pepper to taste.
5. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until the mushrooms are tender and the filling is heated through.
7. If using Parmesan, sprinkle it on top of each mushroom during the last 2-3 minutes of baking.
Cooking Time: 20-25 minutes
Herbed Quinoa Salad with Avocado and Chickpeas
This refreshing salad is perfect for a light and healthy lunch or dinner. The combination of quinoa, chickpeas, avocado, and fresh herbs creates a flavorful and nutritious meal.
Ingredients:
– 1 cup cooked quinoa
– 1 can chickpeas (15 oz), drained and rinsed
– 2 ripe avocados, diced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. In a large bowl, combine quinoa, chickpeas, avocado, parsley, and cilantro.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Season with salt, pepper, and red pepper flakes (if using).
5. Serve immediately and enjoy!
Cooking Time: 10-15 minutes
Grilled Zucchini and Eggplant with Tahini Drizzle
A flavorful and refreshing summer side dish that highlights the natural sweetness of grilled zucchini and eggplant, paired with a creamy and nutty tahini drizzle.
Ingredients:
– 2 medium zucchinis
– 2 medium eggplants
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Slice zucchinis and eggplants into 1/4-inch thick rounds.
3. Brush both sides of the vegetables with olive oil and season with salt and pepper.
4. Grill vegetables for 3-4 minutes per side, or until tender and slightly charred.
5. In a small bowl, whisk together tahini, lemon juice, and garlic.
6. Drizzle tahini mixture over grilled vegetables and garnish with parsley or cilantro leaves if desired.
Cooking Time: 12-15 minutes
Kale and White Bean Soup with Lemon
A vibrant and nourishing soup that combines the earthy sweetness of kale, creamy cannellini beans, and a burst of citrus from fresh lemon.
Ingredients:
– 1 bunch curly kale, stems removed and discarded, leaves chopped
– 1 can (15 oz) cannellini beans, drained and rinsed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1/2 cup lemon juice (freshly squeezed or bottled)
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
2. Add the minced garlic and cook for an additional minute, stirring constantly.
3. Add the chopped kale, vegetable broth, and lemon juice to the pot. Bring to a simmer.
4. Reduce heat to low and let soup simmer for 20-25 minutes or until kale is tender.
5. Stir in the cannellini beans and season with salt and pepper to taste.
6. Serve hot, garnished with additional lemon wedges if desired.
Cooking Time: 30-35 minutes
Roasted Brussels Sprouts with Garlic and Olive Oil
Roasted Brussels Sprouts with Garlic and Olive Oil Recipe
Roasting brings out the natural sweetness in Brussels sprouts, while garlic and olive oil add a savory depth to this simple yet flavorful side dish.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 3 cloves 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 evenly coated.
3. Spread the sprouts in a single layer on a baking sheet lined with parchment paper.
4. Roast for 20-25 minutes or until tender and caramelized, stirring occasionally.
5. Remove from oven and serve hot.
Cooking Time: 20-25 minutes
Mediterranean Green Smoothie with Mint and Cucumber
A refreshing blend of Mediterranean flavors, this smoothie is perfect for hot summer days or a revitalizing pick-me-up anytime.
Ingredients:
– 2 cups spinach leaves
– 1/2 cup fresh mint leaves
– 1/2 cup diced cucumber
– 1/2 banana, sliced
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– Ice cubes (as needed)
– Water (as needed)
Instructions:
1. Add spinach, mint, and cucumber to a blender.
2. Add banana, Greek yogurt, and honey on top.
3. Blend the mixture until smooth and creamy, stopping to scrape down the sides as needed.
4. Add ice cubes if you prefer a thicker consistency or water for a thinner consistency.
5. Blend again until the desired texture is reached.
Cooking Time: 2-3 minutes
Stuffed Grape Leaves with Herbs and Lemon
This Mediterranean-inspired dish combines the tanginess of grape leaves with the brightness of lemon, all wrapped up in a flavorful herb package.
Ingredients:
– 20-25 grape leaves (fresh or jarred)
– 1 cup cooked rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cooked rice, parsley, mint, feta cheese, and garlic.
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 up the leaf to form a neat package.
6. Repeat with remaining leaves and filling.
7. Place stuffed grape leaves seam-side down on a baking sheet lined with parchment paper.
8. Bake for 20-25 minutes or until grape leaves are tender and filling is heated through.
Cooking Time: 20-25 minutes
Broccoli and Almond Pesto Pasta
A flavorful and nutritious twist on traditional pesto pasta, this recipe combines the crunch of toasted almonds with the earthy sweetness of broccoli.
Ingredients:
– 8 oz. pasta of your choice
– 2 cups broccoli florets
– 1/4 cup almonds
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add broccoli and cook until tender, about 3-4 minutes.
3. Remove broccoli from the skillet and set aside. In the same skillet, add garlic and toast almonds until lightly browned, about 1-2 minutes.
4. In a food processor or blender, combine toasted almonds, cooked broccoli, Parmesan cheese, and a pinch of salt and pepper. Process until smooth, but still slightly chunky.
5. Combine cooked pasta and pesto sauce. Toss to coat evenly.
Cooking Time: 15-20 minutes
Avocado and Chickpea Hummus Wrap
A twist on the classic hummus wrap, this recipe adds the creamy richness of avocado to the mix. Perfect for a quick and satisfying snack or lunch.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked chickpeas
– 1/4 cup tahini
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1 large flour tortilla
– Optional: lettuce, tomato, cucumber, bell peppers, and sprouts for added freshness
Instructions:
1. In a blender or food processor, combine mashed avocado, chickpeas, tahini, lemon juice, garlic, and salt. Blend until smooth.
2. With the blender or food processor still running, slowly add olive oil in a thin stream until well combined.
3. Spread hummus mixture onto the tortilla, leaving a 1-inch border around edges.
4. Add your choice of toppings, if desired.
5. Roll up the wrap tightly and slice in half.
Cooking Time: 10 minutes
Green Lentil Salad with Parsley and Red Onion
Revive your taste buds with this vibrant salad, packed with the goodness of green lentils, crunchy parsley, and sweet red onion. Perfect for a quick lunch or dinner.
Ingredients:
– 1 cup dried green lentils, rinsed and drained
– 2 cups water
– 1/4 cup fresh parsley, chopped
– 1/2 cup thinly sliced red onion
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. Rinse the lentils and place them in a medium saucepan with the water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until tender.
2. Drain the cooked lentils and let cool slightly.
3. In a large bowl, combine the cooled lentils, chopped parsley, and sliced red onion.
4. Drizzle the olive oil and lemon juice over the salad, tossing to combine. Season with salt to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 25 minutes
Grilled Asparagus with Lemon Zest and Sea Salt
A refreshing twist on the classic asparagus dish, this recipe adds a burst of citrus flavor from lemon zest and a touch of sea salt for added depth.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 lemons, zested (about 2 tablespoons)
– 1/4 cup extra virgin olive oil
– 1/2 teaspoon flaky sea salt
– Salt, to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, toss asparagus with olive oil, lemon zest, and sea salt until evenly coated.
3. Season with salt to taste.
4. Grill asparagus for 8-10 minutes, turning occasionally, or until tender and slightly charred.
5. Remove from grill and serve hot.
Cooking Time: 15-20 minutes
Artichoke and Spinach Stuffed Chicken Breast
A flavorful twist on classic stuffed chicken, this recipe combines the earthy taste of spinach with the sweet, nutty flavor of artichokes. Perfect for a special occasion or a cozy night in.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 (14 oz) can artichoke hearts, drained and chopped
– 2 cups fresh spinach leaves
– 1/4 cup feta cheese, crumbled
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a medium bowl, combine artichoke hearts, spinach leaves, and feta cheese.
3. Season the chicken breasts with salt and pepper.
4. Stuff each breast with the artichoke-spinach mixture.
5. Place the stuffed chicken on a baking sheet lined with parchment paper.
6. Drizzle with olive oil and sprinkle with chopped parsley (if using).
7. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Mediterranean Green Bean Salad with Olives and Tomatoes
A refreshing summer salad that combines the flavors of the Mediterranean, featuring crisp green beans, juicy tomatoes, and savory olives.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 large ripe tomatoes, diced
– 1/4 cup pitted green olives, sliced
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
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, combine the cooled green beans, diced tomatoes, sliced olives, olive oil, garlic, salt, and pepper. Toss gently to combine.
4. Taste and adjust seasoning as needed.
5. Garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
Roasted Cauliflower with Turmeric and Cumin
This recipe brings out the natural sweetness of cauliflower by roasting it with a blend of warm spices, including turmeric and cumin. The result is a deliciously aromatic side dish that pairs well with a variety of main courses.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp olive oil
– 1 tsp ground turmeric
– 1 tsp ground cumin
– Salt, to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss the cauliflower with olive oil, turmeric, and cumin until well coated.
3. Season with salt to taste.
4. Spread the cauliflower in a single layer on a baking sheet.
5. Roast for 20-25 minutes, or until tender and slightly caramelized, stirring occasionally.
Cooking Time: 20-25 minutes
Zucchini Noodles with Basil Pesto and Cherry Tomatoes
A light and refreshing summer pasta dish that combines the flavors of basil, garlic, and cherry tomatoes with zucchini noodles.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made basil pesto (see below for recipe)
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Basil Pesto Recipe:
– 1 cup fresh basil leaves
– 1/3 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. In a large skillet, heat the basil pesto over medium-low heat.
4. Add the cherry tomatoes and cook for 3-4 minutes or until they start to release their juices.
5. Add the zucchini noodles to the skillet and toss with the tomato mixture.
6. Season with salt and pepper to taste.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Fennel and Orange Salad with Arugula
A refreshing winter salad that combines the anise flavors of fennel, the sweetness of oranges, and the peppery bite of arugula.
Ingredients:
– 1 large bulb of fennel, thinly sliced
– 2 navel oranges, peeled and segmented
– 4 cups arugula leaves
– 2 tablespoons olive oil
– 1 tablespoon white wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the sliced fennel and orange segments.
2. In a small bowl, whisk together the olive oil and white wine vinegar.
3. Pour the dressing over the fennel and orange mixture; toss to coat.
4. Add the arugula leaves to the bowl and toss again to combine.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Stuffed Bell Peppers with Quinoa and Herbs
A flavorful and nutritious vegetarian dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup black beans, rinsed and drained
– 1/2 cup chopped fresh cilantro
– 1/4 cup crumbled feta cheese (optional)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 teaspoon dried oregano
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 quinoa, black beans, cilantro, feta cheese (if using), garlic, olive oil, salt, pepper, and oregano.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes, or until bell peppers are tender.
Cooking Time: 45-50 minutes
Green Goddess Dressing with Greek Yogurt
This tangy and refreshing dressing is a twist on the classic Green Goddess recipe, using Greek yogurt instead of sour cream for an added layer of creamy richness.
Ingredients:
– 1 cup Greek yogurt
– 2 tablespoons chopped fresh parsley
– 2 tablespoons chopped fresh tarragon
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1/4 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine Greek yogurt, parsley, tarragon, garlic, lemon juice, paprika, salt, and pepper.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust seasoning if desired.
Cooking Time: None! This dressing is ready in just a few minutes.
Chard and Lentil Stew with Lemon
Brighten up a chilly day with this hearty and flavorful stew, featuring the sweetness of chard and the tanginess of lemon.
Ingredients:
– 1 bunch Swiss chard, chopped
– 1 cup brown or green lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1/2 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onions, garlic, and carrots. Cook until the vegetables are tender, about 5 minutes.
3. Add the lentils, diced tomatoes, vegetable broth, and lemon juice. Stir to combine.
4. Bring the mixture to a boil, then reduce the heat to low and simmer for 30-40 minutes or until the lentils are tender.
5. Stir in the chopped chard and cook until wilted, about 2-3 minutes.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh parsley or thyme if desired.
Cooking Time: 45-50 minutes
Cucumber and Dill Tzatziki with Whole Grain Pita
This classic Greek condiment gets a twist with the addition of fresh cucumber and dill, served on top of crispy whole grain pita. A perfect side dish or light lunch for warm weather.
Ingredients:
– 1 large cucumber, peeled and grated
– 1/2 cup plain Greek yogurt
– 2 tablespoons chopped fresh dill
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 4 whole grain pita breads
Instructions:
1. In a medium bowl, combine the grated cucumber, yogurt, dill, lemon juice, salt, and pepper. Mix well.
2. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
3. Preheat oven to 400°F (200°C).
4. Split each pita bread in half and bake for 5-7 minutes or until crispy.
5. Serve the tzatziki sauce on top of the toasted pita halves.
Cooking Time: 30 minutes
Summary
Get ready to indulge in a world of vibrant flavors and healthy eating with these 20 delicious Mediterranean diet recipes! From hearty soups and salads to refreshing smoothies and stuffed vegetables, this collection has something for everyone. Discover the secret to vibrant health through the power of green ingredients like spinach, kale, and avocado. Get creative with herbed quinoa salads, roasted Brussels sprouts with garlic, and artichoke-stuffed chicken breasts. Whether you’re a seasoned cook or just starting out, these recipes will inspire you to create healthy, mouthwatering meals that nourish both body and soul.
Leave a Reply