Ah, the Mediterranean — a region where the sun kisses the earth just right, imparting a richness to every olive, every tomato. The allure of its cuisine is irresistible, isn’t it? With these 10 easy Mediterranean dinner recipes, you might just find yourself on a culinary escapade that dances between the warmth of a summer’s evening and the coziness of a winter’s night.
Steps
- Spanakopita Egg Muffins: Prepare a mixture with spinach, feta, parsley, and mint. Pour into muffin tins and bake until set for a make-ahead breakfast.
- Easy Shakshuka: Cook sunny-side-up eggs in a tomato sauce with bell peppers and onions. Use fresh tomatoes or canned ones based on availability, and optionally add white beans.
- Sweet Potato Hash: Sauté sweet potatoes with za’atar and Mediterranean spices, adding chickpeas and bell peppers for extra texture. Serve with black tea for a complete meal.
- Oven Baked Eggs: Bake eggs in the oven with herbs and feta cheese. Serve with focaccia and fruit salad for a quick meal.
- Garlic Dijon Chicken: Marinate chicken in Dijon mustard, garlic, honey, and parsley, then cook in a skillet. Serve alongside roasted vegetables.
- Shrimp Scampi: Sauté shrimp in a lemony, garlicky sauce, and serve with crusty bread or couscous to soak up the flavors.
- Stuffed Salmon with Spinach, Capers, and Greek Yogurt: Fill salmon fillets with a mixture of roasted peppers, capers, lemon, and Greek yogurt, then bake.
- Greek Sheet Pan Chicken: Roast chicken with a marinade that doubles as a salad dressing. Serve with arugula avocado salad.
- Greek-Style Roasted Branzino: Roast whole fish in 20 minutes and finish with a lemony ladolemono sauce.
- Greek Lamb Kleftiko: Cook lamb and vegetables in parchment paper for a tender roast.
- Chicken Shawarma: Coat chicken thighs in Middle Eastern spices and bake. Serve with pita, tahini, or tzatziki.
- Grilled Cod with Pistachio-Herb Salsa: Grill cod and top with a salsa of lemon, parsley, mint, garlic, and pistachios.
- Loaded Mediterranean Falafel Bowls: Prepare falafel using your preferred method and serve with hummus and salad, adding pickles and olives if desired.
- Baked Cod with Lemon and Garlic: Bake fish in a garlic-lemon sauce for a quick meal.
- Pesto Gnocchi with Summer Vegetables: Combine pan-seared gnocchi with summer veggies and basil pesto.
- Easy Chicken Paella: Cook chicken paella with smoked paprika and saffron, ensuring crispy rice at the bottom.
- Spinach Pasta with Za’atar, Lemon, and Parsley: Toss spinach with pasta, za’atar, lemon, parsley, and a garlic olive oil sauce.
- Ratatouille: Simmer a stew with vegetables and serve warm or cold or with a fried egg.
- Mediterranean-Style White Chicken Chili with Chermoula: Make chili with cannellini beans, chicken, and corn, topped with chermoula sauce.
- Pastina Soup: Cook a comforting chicken noodle soup with tiny pasta and veggies in one pot.
- Cioppino Recipe (Seafood Stew): Prepare a seafood stew with clams, mussels, fish, and shrimp in a tomato-fennel broth.
- Greek Red Lentil Soup: Simmer red lentils in a tomato broth with onions, garlic, and carrots, finishing with lemon juice and parsley.
- Mediterranean Chickpea Salad: Mix chickpeas with fresh herbs, tomatoes, peppers, cucumber, and avocado.
- Quinoa Salad: Combine quinoa with scallions, peppers, cucumber, olives, and feta.
- Mediterranean Cucumber and Tomato Salad: Toss tomatoes and cucumbers with parsley, red onion, olive oil, lemon, and sumac.
- Tabouli: Prepare a salad with parsley, bulgur, tomatoes, and cucumbers, optionally using quinoa for a gluten-free version.
- Greek Salad (Traditional Horiatiki Recipe): Assemble a salad with feta, cucumbers, tomatoes, peppers, and onions.
- Watermelon Salad: Mix watermelon and cucumber with a honey-citrus dressing, herbs, and feta.
- Hummus: Blend chickpeas into a smooth dip, using it as a base or topping for various dishes.
- Turkish Ezme: Chop vegetables finely and combine with pepper paste, tomato paste, and lemon juice for a spicy spread.
- Giardiniera (Italian Pickled Vegetables): Pickle vegetables for a crunchy side or sandwich topping.
- Homemade Spaghetti Sauce: Cook a thick and flavorful tomato sauce using staple ingredients.
- Crusty No Knead Olive Bread: Bake a no-knead bread with olives, perfect for dipping or pairing with soups.
- Focaccia Bread: Master a chewy Italian bread with rosemary and roasted garlic for sandwiches or pizza.
- Pita Bread: Make your own pita bread using simple ingredients and bake or cook on a skillet.
- Yogurt Cake: Bake a loaf cake with Greek yogurt and olive oil for a versatile dessert or snack.
- Baklava: Layer phyllo with nuts and honey for a make-ahead dessert that improves with time.
- Orange Cardamom Olive Oil Cake: Create a moist cake flavored with orange and cardamom, ideal with tea.
- Persian Love Cake: Make a light cake with citrus, cardamom, cinnamon, and rosewater, topped with lemon glaze and rose petals.
Ingredients
- Spanakopita Egg Muffins
- Spinach
- Feta cheese
- Parsley
- Mint
- Easy Shakshuka
- Eggs
- Chunky tomato sauce
- Bell peppers
- Onions
- Fresh tomatoes (or canned chopped tomatoes)
- White beans (optional)
- Sweet Potato Hash
- Sweet potatoes
- Za’atar
- Mediterranean spices
- Chickpeas
- Bell pepper
- Oven Baked Eggs
- Eggs
- Fresh herbs
- Feta cheese
- Focaccia
- Fresh fruit salad
- Garlic Dijon Chicken
- Chicken
- Dijon mustard
- Garlic
- Honey
- Fresh parsley
- Italian Roasted Vegetables (optional)
- Shrimp Scampi
- Shrimp
- Crusty bread or couscous
- Lemon
- Garlic
- Stuffed Salmon with Spinach, Capers, and Greek Yogurt
- Salmon fillets
- Roasted red peppers
- Capers
- Preserved lemon
- Greek yogurt
- Greek Sheet Pan Chicken
- Chicken
- Lemony salad dressing (marinade)
- Arugula avocado salad (optional)
- Greek-Style Roasted Branzino
- Branzino (whole fish)
- Ladolemono sauce
- Greek Lamb Kleftiko
- – Lamb
- – Vegetables
- – Parchment paper
- Chicken Shawarma
- – Chicken thighs
- – Middle Eastern spices
- – Pita bread
- – Tahini sauce or tzatziki sauce
- – Cucumber tomato salad
- Grilled Cod with Pistachio-Herb Salsa
- – Cod
- – Lemon
- – Parsley
- – Mint
- – Garlic
- – Pistachios
- Loaded Mediterranean Falafel Bowls
- – Falafel
- – Hummus (or other dip)
- – Salad
- – Pickles
- – Olives
- Baked Cod with Lemon and Garlic
- – Cod (or any white fish fillet)
- – Lemon
- – Garlic
- Pesto Gnocchi with Summer Vegetables
- – Gnocchi
- – Fresh vegetables
- – Basil pesto
- Easy Chicken Paella
- – Chicken thighs
- – Chicken stock
- – Smoked paprika
- – Saffron
- – Short-grain rice
- Spinach Pasta with Za’atar, Lemon, and Parsley
- – Spinach
- – Pasta
- – Za’atar
- – Lemon
- – Parsley
- – Olive oil
- – Red pepper flakes
- – Parmesan cheese
- Ratatouille
- – Vegetables (various)
- Mediterranean-Style White Chicken Chili with Chermoula
- – Cannellini beans
- – Chicken
- – Corn
- – Chermoula sauce
- Pastina Soup
- – Vegetables
- – Tiny pasta
- – Chicken broth
- – Parmesan cheese
- Cioppino Recipe (Seafood Stew)
- – Clams
- – Mussels
- – White fish
- – Shrimp
- – Tomato-fennel broth
- Greek Red Lentil Soup
- – Red lentils
- – Tomato-based broth
- – Onions
- – Garlic
- – Carrots
- – Cumin
- – Oregano
- – Rosemary
- – Lemon juice
- – Fresh parsley
- Mediterranean Chickpea Salad
- – Chickpeas
- – Fresh herbs
- – Grape tomatoes
- – Roasted red peppers
- – Cucumber
- – Avocado
- Quinoa Salad
- – Quinoa
- – Scallions
- – Peppers
- – Cucumber
- – Greek kalamata olives
- – Feta cheese
- Mediterranean Cucumber and Tomato Salad
- – Tomatoes
- – Cucumbers
- – Parsley
- – Red onion
- – Extra virgin olive oil
- – Lemon juice
- – Sumac
- Tabouli
- – Parsley
- – Bulgur
- – Tomatoes
- – Cucumbers (optional)
- Greek Salad (Traditional Horiatiki Recipe)
- – Feta cheese
- – Cucumbers
- – Tomatoes
- – Bell peppers
- – Red onion
- Watermelon Salad
- – Watermelon
- – Cucumber
- – Honey and citrus dressing
- – Fresh herbs
- – Feta cheese
- Hummus
- – Chickpeas
- – Pita chips or vegetables (for serving)
- Turkish Ezme
- – Tomatoes
- – Onions
- – Peppers
- – Herbs
- – Pepper paste
- – Tomato paste
- – Lemon juice
- Giardiniera (Italian Pickled Vegetables)
- – Various vegetables
- Homemade Spaghetti Sauce
- – Staple ingredients (various)
- Crusty No Knead Olive Bread
- – Bread ingredients
- – Olives
- Focaccia Bread
- – Bread ingredients
- – Rosemary
- – Roasted garlic
- Pita Bread
- – Bread ingredients
- Yogurt Cake
- – Greek yogurt
- – Olive oil
- – Vanilla
- Baklava
- – Phyllo
- – Nuts
- – Honey
- Orange Cardamom Olive Oil Cake
- – Olive oil
- – Cardamom
- – Orange
- Persian Love Cake
- – Citrus
- – Cardamom
- – Cinnamon
- – Rosewater
- – Lemon glaze
- – Rose petals
- – Pistachios
FAQ
- What defines Mediterranean food?
- Mediterranean cuisine is a vibrant blend of flavors and traditions from regions including southern Europe, North Africa, and the Middle East. It is celebrated for its balanced and healthy approach, consistently recognized as one of the healthiest diets.
- What does the Mediterranean Diet emphasize?
- The Mediterranean Diet focuses on fresh vegetables and fruits, legumes, whole grains, lean proteins like fish and poultry, and healthy fats, especially extra virgin olive oil. It also allows for occasional treats and emphasizes joyful living.
- Can you give examples of Mediterranean breakfast recipes?
- Absolutely! Some popular Mediterranean breakfast options include Spanakopita Egg Muffins, Easy Shakshuka, Sweet Potato Hash, and Oven Baked Eggs with fresh herbs and feta cheese.
- What are some typical ingredients in Mediterranean salads and sides?
- Mediterranean salads often feature ingredients like tomatoes, cucumbers, parsley, red onion, olives, and feta cheese. These salads are dressed with quality olive oil, lemon juice, and seasonings like sumac or za’atar.
- Are there dessert options in the Mediterranean Diet?
- Yes, desserts are part of a balanced Mediterranean lifestyle. Popular options include Yogurt Cake, Baklava, and Orange Cardamom Olive Oil Cake, which are typically made with less sugar and incorporate ingredients like olive oil and nuts.
Tips
- When making Spanakopita Egg Muffins, consider preparing them in advance for a convenient breakfast option or high-protein snack. They are gluten-free and vegetarian, making them versatile for different dietary needs.
- For the Shakshuka recipe, feel free to use canned chopped tomatoes during winter months when fresh tomatoes are not in season. Adding white beans can boost nutrition and add extra protein to the dish.
- If trying the Sweet Potato Hash, use aromatic za’atar and Mediterranean spices for added flavor. Pair it with freshly brewed mint tea for a complete Mediterranean breakfast experience.
- When making Oven Baked Eggs, bake them with fresh herbs and feta cheese for a fuss-free meal. Serve with focaccia for dunking and a side of fresh fruit salad for a balanced breakfast.
Equipment
- Tagine – For traditional North African dishes.
- Paella Pan – For making authentic paella.
- Mandoline Slicer – For finely slicing vegetables, especially in salads.
- Falafel Scoop or Mold – For shaping falafel.
- Mortar and Pestle – For grinding spices and making pastes.
- Fish Spatula – For handling delicate fish dishes.
- Pasta Maker – If making fresh pasta or gnocchi from scratch.
- Baking Steel or Pizza Stone – For baking bread like pita or focaccia.
- Herb Mill or Herb Scissors – For efficiently chopping fresh herbs.
- Saffron Threads – A specific ingredient that might not be in everyone’s pantry and is often bought online.
