20 Quick Mediterranean Recipes

Grilled Lemon Herb Mediterranean Chicken Salad

This refreshing salad combines the bright flavors of lemon and herbs with the hearty goodness of grilled chicken.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 lemon, juiced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 garlic clove, minced
• Salt and pepper to taste
• 4 cups mixed salad greens
• 1 cup cherry tomatoes, halved
• 1/4 cup feta cheese, crumbled
• 1/4 cup kalamata olives, pitted

Cooking method:

1. In a bowl, combine lemon juice, olive oil, oregano, garlic, salt, and pepper.
2. Marinate chicken breasts in the mixture for at least 30 minutes.
3. Preheat grill to medium heat and cook chicken for 6-7 minutes per side until fully cooked.
4. Allow the chicken to rest for a few minutes, then slice.
5. Arrange salad greens, cherry tomatoes, feta cheese, and olives on a platter.
6. Top with sliced grilled chicken and drizzle with any leftover marinade.

Mediterranean Orzo Pasta Salad

A hearty and colorful pasta salad that is perfect for a quick lunch or side dish.

Ingredients:

• 1 cup orzo pasta
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Cooking method:

1. Cook orzo pasta according to package instructions; drain and let cool.
2. In a large bowl, combine orzo, cherry tomatoes, cucumber, red onion, and feta cheese.
3. Whisk together olive oil, red wine vinegar, salt, and pepper; pour over the salad and toss to combine.

Mediterranean Baked Fish with Tomatoes and Olives

This baked fish dish is infused with the robust flavors of tomatoes and olives, offering a healthy and delicious meal.

Ingredients:

• 4 white fish fillets (such as cod or halibut)
• 2 cups cherry tomatoes, halved
• 1/2 cup kalamata olives, pitted and halved
• 2 tablespoons olive oil
• 1 lemon, sliced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Cooking method:

1. Preheat oven to 400°F (200°C).
2. Place fish fillets in a baking dish and season with salt, pepper, and oregano.
3. Scatter cherry tomatoes, olives, and lemon slices around the fish.
4. Drizzle with olive oil and bake for 15-20 minutes until the fish is cooked through.

Greek Yogurt and Herb Dip

This creamy dip is perfect for serving with veggies or pita chips and packs a punch of Mediterranean flavor.

Ingredients:

• 1 cup Greek yogurt
• 1 tablespoon olive oil
• 2 tablespoons fresh dill, chopped
• 1 tablespoon fresh mint, chopped
• 1 garlic clove, minced
• Salt and pepper to taste

Cooking method:

1. Combine Greek yogurt, olive oil, dill, mint, garlic, salt, and pepper in a bowl.
2. Mix well and refrigerate for at least 30 minutes to allow flavors to meld.
3. Serve with fresh vegetables or pita bread.

Spinach and Feta Stuffed Peppers

These vibrant stuffed peppers make for a nutritious and filling midday meal.

Ingredients:

• 4 large bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1 small onion, diced
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method:

1. Preheat oven to 375°F (190°C).
2. In a skillet, heat olive oil and sauté onions until translucent.
3. Add spinach and cook until wilted.
4. In a bowl, combine quinoa, sautéed spinach, onions, feta cheese, salt, and pepper.
5. Stuff bell pepper halves with the quinoa mixture.
6. Place in a baking dish and bake for 25-30 minutes until peppers are tender.

Mediterranean Chickpea Stew

A warming stew packed with chickpeas and Mediterranean spices, perfect for a cozy dinner.

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method:

1. In a pot, heat olive oil and sauté onion and garlic until soft.
2. Add cumin and paprika; cook for another minute.
3. Stir in chickpeas, diced tomatoes, and vegetable broth.
4. Season with salt and pepper, bring to a boil, then simmer for 20 minutes.

Mediterranean Flatbread with Zaatar

A simple yet flavorful flatbread that makes for a great appetizer or side dish.

Ingredients:

• 2 flatbreads
• 3 tablespoons olive oil
• 2 tablespoons zaatar spice
• 1/4 cup feta cheese, crumbled

Cooking method:

1. Preheat oven to 375°F (190°C).
2. Brush flatbreads with olive oil and sprinkle with zaatar spice.
3. Top with crumbled feta cheese.
4. Bake for 8-10 minutes until crispy and golden.

Roasted Eggplant with Tahini Drizzle

A smoky and creamy eggplant dish that brings out the best of Mediterranean flavors.

Ingredients:

• 2 medium eggplants, sliced
• 3 tablespoons olive oil
• Salt and pepper to taste
• 1/4 cup tahini
• 1 lemon, juiced
• 1 garlic clove, minced

Cooking method:

1. Preheat oven to 400°F (200°C).
2. Arrange eggplant slices on a baking sheet and brush with olive oil, salt, and pepper.
3. Roast for 25-30 minutes until tender and lightly browned.
4. In a bowl, mix tahini, lemon juice, garlic, and a bit of water to thin; drizzle over roasted eggplant.

Lentil and Tomato Soup with Basil

This hearty soup is packed with protein-rich lentils and fresh basil for a fragrant finish.

Ingredients:

• 1 cup dried lentils
• 1 can (28 oz) crushed tomatoes
• 4 cups vegetable broth
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 tablespoons olive oil
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste

Cooking method:

1. In a large pot, heat olive oil and sauté onion and garlic until soft.
2. Add lentils, crushed tomatoes, and vegetable broth; bring to a boil.
3. Reduce heat and simmer for 30-35 minutes until lentils are tender.
4. Stir in fresh basil, salt, and pepper before serving.

Spiced Lamb Meatballs with Tzatziki Sauce

These flavorful lamb meatballs are complemented by a cool and refreshing tzatziki sauce.

Ingredients:

• 1 pound ground lamb
• 1/4 cup breadcrumbs
• 1 egg
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 1 cup Greek yogurt
• 1/2 cucumber, grated
• 1 tablespoon fresh dill, chopped
• 1 lemon, juiced

Cooking method:

1. Preheat oven to 375°F (190°C).
2. In a bowl, combine ground lamb, breadcrumbs, egg, garlic, cumin, salt, and pepper.
3. Form into meatballs and place on a baking sheet.
4. Bake for 20-25 minutes until cooked through.
5. For tzatziki, combine Greek yogurt, grated cucumber, dill, lemon juice, salt, and pepper in a bowl.
6. Serve meatballs with tzatziki sauce.