The Mediterranean diet has long been hailed as one of the healthiest dietary patterns in the world. Rich in fruits, vegetables, whole grains, and healthy fats, this diet has been linked to numerous health benefits, including reduced risk of chronic diseases and improved brain health. Here are 10 easy Mediterranean diet recipes that are both delicious and simple to prepare, making healthy eating more accessible for everyone.

1. Greek Salad

A quintessential dish in the Mediterranean diet, Greek salad is both refreshing and nutritious. This dish combines fresh vegetables with olives, feta cheese, and a light dressing.

Ingredients

• 4 cups of mixed greens
• 1 cucumber, sliced
• 1 red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives
• 1/2 cup feta cheese, crumbled
• 3 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine greens, cucumber, red onion, cherry tomatoes, and olives.
2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Top with crumbled feta cheese and serve.

2. Hummus and Veggie Wrap

This quick and easy wrap is perfect for lunch or a light dinner, combining creamy hummus with fresh vegetables.

Ingredients

• 1 whole grain wrap
• 1/4 cup hummus
• 1/2 cup mixed greens
• 1/4 cucumber, sliced
• 1/4 red bell pepper, sliced
• 1/4 avocado, sliced
• 2 tablespoons feta cheese, crumbled

Instructions

1. Spread hummus evenly over the whole grain wrap.
2. Layer mixed greens, cucumber, bell pepper, avocado, and feta cheese on top.
3. Roll up the wrap tightly and slice in half.
4. Serve immediately or wrap in foil for a portable meal.

3. Mediterranean Quinoa Salad

A protein-packed salad that is both filling and refreshing, perfect for meal prep or a quick lunch.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, diced
• 1/2 cup Kalamata olives, sliced
• 1/2 cup feta cheese, crumbled
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. In a medium saucepan, bring quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
2. Let quinoa cool slightly before transferring to a large bowl.
3. Add cherry tomatoes, cucumber, red onion, olives, and feta cheese to the quinoa.
4. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5. Pour the dressing over the salad and toss to combine.
6. Chill in the refrigerator for at least 30 minutes before serving.

4. Baked Falafel

This baked version of the classic falafel is healthier and just as delicious, perfect for stuffing in pita or adding to salads.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1/4 cup chopped parsley
• 1/4 cup chopped cilantro
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon baking powder
• 3 tablespoons flour
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions

1. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until mixture is coarsely ground.
3. Form mixture into small balls or patties and place on the prepared baking sheet.
4. Brush falafel with olive oil and bake for 20-25 minutes, turning halfway through, until golden brown.
5. Serve with pita, tahini sauce, and fresh vegetables.

5. Lemon Herb Grilled Chicken

This simple and flavorful grilled chicken is perfect for summer barbecues or a quick weeknight dinner.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and pepper to taste

Instructions

1. In a large bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
2. Add chicken breasts to the marinade and let sit for at least 30 minutes (or up to 4 hours) in the refrigerator.
3. Preheat grill to medium-high heat.
4. Grill chicken for 6-8 minutes per side, or until fully cooked and no longer pink in the center.
5. Serve with grilled vegetables or a fresh salad.

6. Spinach and Feta Stuffed Peppers

These stuffed peppers are a flavorful and nutritious option for a vegetarian meal.

Ingredients

• 4 bell peppers, tops cut off and seeds removed
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 5 cups fresh spinach, chopped
• 1/2 cup quinoa, cooked
• 1/2 cup feta cheese, crumbled
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium heat. Add onion and garlic, and cook until softened.
3. Add spinach and cook until wilted.
4. In a large bowl, combine cooked spinach mixture, cooked quinoa, feta cheese, salt, and pepper.
5. Fill bell peppers with the spinach mixture and place in a baking dish.
6. Bake for 25-30 minutes, until peppers are tender.
7. Serve warm.

7. Mediterranean Chickpea Stew

A comforting and hearty stew that is perfect for chilly evenings and packed with vegetables and chickpeas.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 can diced tomatoes
• 1 can chickpeas, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions

1. In a large pot, heat olive oil over medium heat. Add onion and garlic, and cook until softened.
2. Add carrot, bell pepper, and zucchini, and cook until tender.
3. Stir in diced tomatoes, chickpeas, cumin, paprika, salt, and pepper.
4. Bring to a simmer and let cook for 20-25 minutes, until flavors are well combined.
5. Serve with crusty bread or over rice.

8. Tzatziki Dip

This creamy and tangy dip can be used as a spread, sauce, or served with fresh vegetables for a healthy snack.

Ingredients

• 1 cup Greek yogurt
• 1/2 cucumber, grated and drained
• 1 clove garlic, minced
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a medium bowl, combine Greek yogurt, grated cucumber, garlic, dill, lemon juice, salt, and pepper.
2. Mix well and refrigerate for at least 30 minutes before serving.
3. Serve with pita bread or fresh vegetables.

9. Mediterranean Pasta Salad

This pasta salad is light, refreshing, and perfect for picnics or potlucks.

Ingredients

• 8 oz whole grain pasta
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup black olives, sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Cook pasta according to package instructions. Drain and rinse under cold water.
2. In a large bowl, combine pasta, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
3. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
4. Pour the dressing over the pasta salad and toss to combine.
5. Chill in the refrigerator for at least 30 minutes before serving.

10. Grilled Vegetable Platter

Grilled vegetables are a staple of the Mediterranean diet and make for a delicious and healthy side dish or main course.

Ingredients

• 2 zucchinis, sliced
• 1 eggplant, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon fresh basil, chopped

Instructions

1. Preheat grill to medium-high heat.
2. In a large bowl, toss sliced vegetables with olive oil, salt, and pepper.
3. Grill vegetables for 3-5 minutes per side, or until tender and charred.
4. Transfer to a platter and sprinkle with fresh basil before serving.