10 Easy Mediterranean Diet Recipes for Busy Weeknights

ByLeanne Harris

Are you looking to infuse your dinners with the flavors of the Mediterranean without spending hours in the kitchen? These ten quick and easy Mediterranean diet recipes are bursting with flavor and align with one of the healthiest diets globally. Each recipe is simple to prepare and perfect for any day of the week.

Greek Chickpea Salad

This refreshing Greek Chickpea Salad is bursting with the bright flavors of cucumber, peppers, and red onions, mixed with hearty chickpeas, salty Kalamata olives, and creamy feta cheese. Drizzled with a simple olive oil and red wine vinegar dressing, it’s the perfect salad for a quick, nutritious meal.

  • 1 can chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 bell pepper, chopped
  • 1/2 red onion, thinly sliced
  • 1/4 cup Kalamata olives, sliced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and black pepper to taste
  • Fresh parsley, chopped (optional)
  1. In a large bowl, combine chickpeas, cucumber, bell pepper, red onion, olives, and feta cheese.
  2. Drizzle with olive oil and red wine vinegar. Season with salt and pepper.
  3. Toss everything together until well mixed. Garnish with fresh parsley if desired.
  4. Serve chilled or at room temperature.

Mediterranean Quinoa Bowl

This Mediterranean Quinoa Bowl is packed with protein-rich quinoa and fresh vegetables like cherry tomatoes and cucumbers. It is tossed in a zesty lemon dressing, and feta cheese and parsley add a final touch of flavor. This bowl is a fulfilling and healthy option for any meal, making it a perfect, easy Mediterranean diet recipe.

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  • 1 cup quinoa
  • 2 cups water
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup parsley, chopped
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  1. Rinse quinoa under cold water. In a pot, bring quinoa and water to a boil. Reduce to a simmer, cover, and cook until quinoa is tender and water is absorbed, about 15 minutes.
  2. Let quinoa cool slightly, then transfer to a large bowl.
  3. Add tomatoes, cucumber, red onion, feta, and parsley to the quinoa.
  4. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
  5. Pour the dressing over the quinoa mixture and toss to combine.
  6. Serve immediately or refrigerate until ready to serve.

Spanish Gazpacho

Cool down on a hot day with this traditional Spanish Gazpacho—a chilled soup made from ripe tomatoes, cucumbers, and peppers blended into a refreshing dish. Garlic, olive oil, and a splash of red wine vinegar to infuse it with authentic Spanish flavors.

  • 6 ripe tomatoes, chopped
  • 1 cucumber, peeled and chopped
  • 1 pepper, chopped
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons red wine vinegar
  • 1/4 cup olive oil
  • Salt and black pepper to taste
  • 1 cup cold water
  1. Combine tomatoes, cucumber, pepper, onion, and garlic in a blender.
  2. Add red wine vinegar, olive oil, salt, and pepper.
  3. Blend until smooth, adding cold water to achieve desired consistency.
  4. Chill for at least an hour before serving.
  5. Serve cold, garnished with cucumber slices or fresh herbs.

Italian Basil Pesto Pasta

Enjoy a taste of Italy with this simple yet delicious Basil Pesto Pasta. Homemade pesto from fresh basil, pine nuts, and Parmesan coats your favorite pasta for a rich and aromatic meal. Quick to prepare, it’s a go-to dish for a busy evening.

  • 2 cups fresh basil leaves
  • 1/3 cup pine nuts
  • 2 garlic cloves
  • 1/2 cup Parmesan cheese, grated
  • 1/2 cup olive oil
  • Salt and pepper to taste
  • 8 ounces of pasta of your choice
  1. . In a food processor, blend basil, pine nuts, garlic, and Parmesan cheese.
  2. Gradually add olive oil while processing until the mixture forms a smooth paste. Season with salt and pepper.
  3. Cook pasta according to package instructions. Drain and return to pot.
  4. Toss hot pasta with pesto until well coated.
  5. Serve immediately, garnished with additional Parmesan cheese if desired.

Moroccan Lemon Chicken

Spiced with a blend of turmeric, cumin, and cinnamon, this Moroccan Lemon Chicken offers an exotic twist to your dinner routine. Baked with slices of lemon, the chicken is succulent and infused with a complex array of flavors.

  • 4 chicken breasts
  • 2 lemons, sliced
  • 2 garlic cloves, minced
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • Salt and black pepper to taste
  • 2 tablespoons olive oil
  1. Preheat oven to 375°F (190°C).
  2. In a bowl, combine garlic, turmeric, cumin, cinnamon, ginger, salt, and pepper.
  3. Rub the spice mixture all over the chicken breasts.
  4. In a baking dish, arrange lemon slices in a single layer, and place spiced chicken on top.
  5. Drizzle with olive oil.
  6. Bake for 25-30 minutes or until chicken is thoroughly cooked.
  7. Serve hot, garnished with fresh herbs if desired.

Tunisian Shakshuka

Shakshuka is a beloved Tunisian dish featuring poached eggs in a hearty tomato sauce spiced with paprika and cumin. Served right from the skillet, it’s warming and perfect for breakfast, brunch, or even a light dinner.

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  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 pepper, chopped
  • 2 cups of tomato sauce
  • 6 eggs
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • Fresh parsley for garnish
  1. In a large skillet, heat olive oil over medium heat. Add onion, garlic, and pepper, cooking until softened.
  2. Stir in tomato sauce, paprika, and cumin. Season with salt and pepper. Simmer until the sauce thickens slightly.
  3. Crack eggs into the sauce. Cover and cook until eggs are set to your liking.
  4. Garnish with fresh parsley and serve directly from the skillet.

Mediterranean Baked Fish

A classic Mediterranean diet recipe, fillets of delicate white fish like cod or tilapia are baked with slices of lemon and tomato. They are embellished with olives and capers for a salty depth and finished with a hint of garlic and basil. This light and healthy dish encapsulates the fresh, vibrant flavors typical of Mediterranean cuisine and is perfect for a wholesome dinner. For more great seafood recipes, click here.

  • 4 fish fillets (such as cod or tilapia)
  • 1 lemon, sliced
  • 2 tomatoes, sliced
  • 1/2 cup olives, pitted and halved
  • 1/4 cup capers
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  1. Preheat oven to 375°F (190°C).
  2. In a baking dish, arrange lemon and tomato slices on the bottom.
  3. Place fish fillets on top of the lemon and tomato.
  4. Scatter olives, capers, and minced garlic around the fish.
  5. Sprinkle with dried basil, salt, and pepper.
  6. Drizzle olive oil over everything.
  7. Bake for 20-25 minutes or until fish flakes easily with a fork.
  8. Serve immediately, ideally with a side of steamed vegetables or a fresh salad.

Italian Caprese Salad

Simple and elegant, the Italian Caprese Salad layers ripe tomatoes with slices of fresh mozzarella and basil leaves. Drizzled with balsamic glaze and olive oil, this salad offers a fresh taste of Italy.

  • 4 large ripe tomatoes, sliced
  • 8 ounces fresh mozzarella cheese, sliced
  • Fresh basil leaves
  • Balsamic glaze
  • Olive oil
  • Salt and black pepper
  1. Arrange tomato and mozzarella slices on a platter, alternating them and overlapping slightly.
  2. Tuck fresh basil leaves between the slices.
  3. Drizzle with olive oil and balsamic glaze.
  4. Season with salt and black pepper.
  5. Serve immediately as a refreshing starter or side dish.

French Ratatouille

This classic French Ratatouille is a colorful stew of aubergine (eggplant), courgettes (zucchinis), and peppers, cooked until tender and infused with herbs. It’s a versatile dish that can be enjoyed on its own or as a side to meats or fish.

  • 1 aubergine (eggplant), diced
  • 2 courgettes (zucchinis), diced
  • 1 pepper, diced
  • 1 onion, chopped
  • 2 tomatoes, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • Salt and pepper to taste – 3 tablespoons olive oil
  1. In a large skillet, heat olive oil over medium heat. Add onion and garlic, cooking until soft.
  2. Add aubergine, courgette, pepper, and tomatoes. Season with thyme, salt, and pepper.
  3. Cook over medium heat, stirring occasionally, until vegetables are tender and lightly caramelized, about 30 minutes.
  4. Serve hot, as a standalone dish, or as a side to meats or fish.

Greek Lemon Garlic Chicken

Marinated in a tangy lemon and garlic mixture and seasoned with classic oregano, these chicken thighs are baked to juicy perfection. This dish is a testament to the simplicity and elegance of Greek cooking, making it a perfect, easy Mediterranean diet recipe. It offers a protein-packed meal that promises to delight your taste buds.

  • 4 chicken thighs
  • 4 cloves garlic, minced
  • 1 lemon, juiced and zested
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  1. Preheat oven to 400°F (200°C).
  2. In a bowl, combine garlic, lemon juice and zest, oregano, salt, and pepper.
  3. Place chicken thighs in a baking dish and rub them with the lemon-garlic mixture.
  4. Drizzle olive oil over the chicken.
  5. Bake for 35-40 minutes or until the chicken is golden brown and cooked through.
  6. Serve hot, garnished with additional lemon slices or fresh herbs.

Summary

These 10 easy Mediterranean diet recipes bring you closer to a healthier lifestyle without sacrificing flavor or your precious time. Try them tonight and enjoy the delicious benefits of one of the world’s most popular diets! Click here for more Mediterranean Diet recipe inspiration.

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