5 Delicious Mediterranean Diet Recipes

Mediterranean diet recipes: 5 delicious preparations for good health and a refined silhouette

It is not for nothing that many people are passionate about the coastal lifestyle. It not only connects us to our natural surroundings but it allows us to enjoy simple things. In the field of food, this means going back to basics and favoring fresh, easy-to-prepare, and healthy ingredients. The dishes of the Mediterranean diet are made up of an abundance of vegetables, fruits, legumes, lean proteins, and healthy fats. With an emphasis on plant foods and all kinds of seafood, these delicious and nutritious meals will keep you feeling good from the inside out! If you have already tasted the pasta salad with salami, the spaghetti with seafood, and our proposals of pan-fried fish, today we have other Mediterranean diet recipes to present to you. You won’t be able to resist them, that’s for sure!

The basics of Mediterranean diet recipes

Here are some key elements of Mediterranean recipes:

1. Load up on vegetables and fruit. These are nutrient-dense, high in fiber, great for digestion, and endowed with a plethora of anti-inflammatory properties.

2. Go for more fish and lighter meat. Fresh fish provides healthy omega-3 fatty acids and a variety of vitamins. Chicken is high in protein which is good for bones and heart health.

3. Adopt legumes and grains in Mediterranean diet recipes. These herbal options are full of fiber, protein and, as you can imagine, they are very filling. Plus, there are so many creative ways to cook and eat them!

4. Savor every bite. This lifestyle invites you to slow things down and enjoy time spent at the table with friends and family. It encourages you to eat at a slower pace, enjoy each meal, listen to your body, and avoid overeating.

Mediterranean Breakfast Recipe: Kale and Butternut Squash Frittata

Ingredients:

  • 3 tablespoons of olive oil
  • 2 garlic cloves, minced
  • 1/2 onion, diced
  • 2 cups chopped kale leaves
  • 2 cups cooked butternut squash, cubed
  • 10 large eggs
  • 1/2 cup of yogurt
  • 120 g goat cheese
  • salt and pepper

Preparation:

1. Heat the olive oil in a cast-iron skillet over medium heat. Add the garlic and onion and sauté for one minute.

2. Add the kale, reduce the heat to medium-low and stir for 3 to 4 minutes or until the kale is tender and wilted.

3. While the cabbage is preparing, add the eggs and yogurt to a large bowl and whisk until creamy. Season the egg mixture with S&P.

4. Reduce the heat to low, add the cubed butternut squash to the pan and toss with the kale and onions.

5. Pour the egg mixture into the pan and sprinkle the goat cheese on top. Bake for 8 to 10 minutes or until the sides are just starting to set.

6. Transfer the frittata to the oven (on a central rack). Continue cooking for another 8 to 10 minutes, checking every few minutes to make sure the top doesn’t brown too much. If so, you can lower your oven rack.

7. Remove the frittata from the oven, cut it into slices and serve.

Mediterranean Vegetable Recipes: Lentil Soup

Ingredients:

  • 1/4 cup olive oil
  • 1 onion, finely diced
  • 2 carrots, finely diced
  • 2 stalks of celery, finely diced
  • 2 tablespoons of tomato paste
  • 3-4 minced garlic cloves
  • 2 teaspoons of cumin
  • 1 teaspoon of dried oregano
  • 1 teaspoon of dried basil
  • 1 teaspoon of dried thyme
  • salt and pepper to taste
  • 800 g roasted diced tomatoes
  • 6 cups of vegetable broth or water
  • 1 cup of green or brown lentils
  • 3 kale leaves, hulled and sliced
  • 1 lemon with its juice

Preparation:

1. Heat the oil in a large saucepan until it shines. Add the onion, celery, and carrot and stir for 5 minutes or until the onion becomes translucent.

2. Stir in the tomato paste, chopped garlic, dried spices, salt, and pepper. Homogenize and grill the spices for 2 minutes.

3. Add the diced tomatoes, broth, and lentils and mix everything. Bring to a boil, then reduce the heat to low, partially cover with a lid and simmer for 25-30 minutes.

4. You can keep the soup in pieces or use a hand blender to create a creamier texture, blending occasionally for just a few seconds.

5. Add the kale and lemon juice to the mixture and simmer for a minute or two more to soften the vegetable. Taste the soup and add lemon juice, salt, or pepper before serving.

 Mediterranean diet recipes from Middle Eastern cuisine: Falafels

Ingredients:

  • 1 cup dried chickpeas soaked overnight (do not use canned chickpeas)
  • 1/2 cup coarsely chopped onion
  • 1 cup coarsely chopped parsley
  • 1 cup coarsely chopped cilantro
  • 1 small green pepper
  • 3 cloves of garlic
  • 1 teaspoon of cumin
  • 1 teaspoon of salt
  • 1/2 teaspoon of cardamom
  • 1/4 teaspoon black pepper
  • 2 tablespoons of chickpea flour
  • 1/2 teaspoon of baking soda
  • avocado oil for frying

Preparation:

1. The day before, soak the dried chickpeas in water. Make sure that the water covers them 8 to 10 cm because they will triple their volume.

2. Drain and rinse the chickpeas and put them in your food processor with the onion, parsley, cilantro, bell pepper, garlic, cumin, salt, cardamom, and black pepper. Operate the robot several times until the mixture has the texture of coarse sand.

3. Transfer the mixture to a bowl and add the chickpea flour and baking soda. Stir together, then cover with a lid and refrigerate for 30 minutes to an hour.

4. Next, put the falafel ingredients in a mixing bowl. Use your hands, an ice cream scoop, or a falafel spoon to form balls. If you find the mixture to be too wet, you can add a tablespoon of chickpea flour. If it’s too dry and crumbly, you can add a teaspoon or two of water or lemon juice.

5. Once the falafels are formed, you can fry them. To do this, add about 5 cm of oil to a saucepan set over medium heat. Heat the oil to 180 ° C. Fry the balls in batches (about 6-8 at a time) for 1 to 2 minutes or until golden brown.

6. Use a skimmer to check the color of the falafels and make sure they are not overcooked. Then remove them onto a plate covered with absorbent paper.

7. Serve the falafels immediately so that they are hot and crispy on the outside. They are also deliciously served with tahini sauce.

Cretan Cooked Cod Recipe

Ingredients:

  • 4 cod fillets of 170 g
  • 3 tablespoons of softened butter
  • 1 tablespoon of olive oil
  • 3 garlic cloves, minced
  • 2 tablespoons of parsley, chives, thyme, or other herbs, finely chopped
  • 1/2 teaspoon of paprika
  • 1 lemon, thinly sliced
  • salt and pepper to taste

Preparation:

1. Preheat your oven to 200 ° C. Place the cod on a baking sheet.

2. In a small bowl, combine the butter, olive oil, chopped garlic, parsley, paprika, salt, and pepper.

3. Spread the butter mixture on top of each fillet.

4. Arrange the lemon slices under the fillets.

5. Bake for 13 to 15 minutes or until cod is opaque and tears easily with a fork. Before serving, pour the cooking juices from the baking sheet over the fish.

Mediterranean diet recipes with meat: Chicken with rice

Ingredients:

For the chicken:

  • 5 skin and bone chicken thighs
  • 2 tablespoons of olive oil

For the marinade:

  • 2 lemons with their juice and zest
  • 2 teaspoons of Dijon mustard
  • 3 garlic cloves, minced
  • 1 teaspoon of dried oregano
  • 1 teaspoon of dried thyme
  • 1/2 teaspoon of salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon of olive oil

For the rice:

  • 1 yellow onion, diced
  • 2 cups coarsely chopped baby spinach
  • 2 garlic cloves, minced
  • 1 teaspoon of dried oregano
  • 1 cup long-grain white rice
  • 2 cups of chicken broth
  • 1/2 teaspoon of salt
  • 1/4 teaspoon black pepper
  • chopped parsley for garnish
  • lemon zest or slices for garnish

Preparation:

Marinate the chicken

1. Add all the marinade ingredients to a bowl and mix well.

2. Place the chicken thighs in a glass dish, pour the marinade over them and turn each piece to coat. Cover the dish and marinate the chicken in the refrigerator for at least 30 minutes and until overnight.

Cook the chicken and rice

1. Preheat your oven to 180 ° C. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the chicken thighs, skin side down, and cook until the skin is golden about 5 minutes. Reserve the rest of the marinade, you will add it later.

2. Turn the chicken over and cook for another 5 minutes. Remove the thighs from the pan and set them aside.

3. Use your tongs to scrape and remove the browned pieces, and use a few paper towels to soak up some but not all of the greases from the pan. Reserve a little fat to cook the onions.

4. Add the diced onions and stir for 1 to 2 minutes or until they start to turn translucent.

5. Also add the chopped spinach, garlic, oregano, salt, pepper, and the reserved marinade. Stir for another 30 seconds or until the spinach begins to wilt.

6. Add the rice to the pan and toss to coat with oil.

7. Pour the chicken broth into the pan and stir well. Bring everything to a boil on the stove.

8. Arrange the chicken thighs over the rice, then cover the pan and place it in the preheated oven. Bake for 35 minutes. Remove the lid, return to the oven and cook until the chicken is cooked through and the rice is tender, about 10 minutes more.

9. Let the chicken and rice rest for 5-10 minutes. The rice will look very dark when the spinach and onions rise to the surface. Stir the rice with a fork to combine everything before serving.

10. Garnish with chopped parsley and slices of grilled lemon or fresh lemon zest.