18 Flavorful Mediterranean Diet Recipes for Healthy Living

Embracing the Mediterranean diet is a delicious way to nourish your body with wholesome, nutrient-rich ingredients. Known for its heart-healthy benefits and vibrant flavors, this eating style emphasizes fresh vegetables, lean proteins, whole grains, and healthy fats like olive oil. Whether you’re looking for a light lunch, a satisfying dinner, or a flavorful side dish, these 18 Mediterranean-inspired recipes will bring a taste of the Mediterranean to your table.

From Grilled Lemon Herb Chicken with Quinoa to Mediterranean Chickpea Salad with Feta, each dish is packed with bold flavors and simple, wholesome ingredients. Try Roasted Eggplant with Tahini Drizzle for a creamy, savory bite, or whip up a batch of Hummus with Roasted Red Peppers for a protein-packed snack. With options like Greek-Style Stuffed Bell Peppers and Baked Salmon with Olive Tapenade, eating well has never been more delicious.

Grilled Lemon Herb Chicken with Quinoa

Bright, zesty, and packed with fresh herbs, this grilled chicken pairs perfectly with fluffy quinoa for a light yet satisfying meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp minced garlic
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup quinoa, rinsed
• 2 cups chicken broth
• 1/4 cup chopped fresh parsley
• Lemon wedges, for serving

Instructions:

1. In a bowl, whisk together 1/4 cup olive oil, 2 tbsp fresh lemon juice, 1 tbsp minced garlic, 1 tsp dried oregano, 1 tsp dried thyme, 1/2 tsp salt, and 1/4 tsp black pepper. Add chicken breasts, turning to coat, and marinate for at least 30 minutes (or up to 4 hours).
2. Preheat grill to medium-high (about 400°F). Grill chicken for 6–7 minutes per side, until internal temperature reaches 165°F. Let rest for 5 minutes.
3. Meanwhile, cook quinoa: In a saucepan, bring 2 cups chicken broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and stir in 1/4 cup chopped fresh parsley.
4. Slice chicken and serve over quinoa with lemon wedges for squeezing.

The marinade’s citrusy punch and herby aroma infuse every bite of the chicken, while the quinoa soaks up all those delicious juices. Tip: For extra flavor, toss a sprig of rosemary on the grill while cooking the chicken—it’ll add a subtle smoky fragrance.

Mediterranean Chickpea Salad with Feta

Bright, fresh, and packed with protein, this no-cook salad is a weeknight lifesaver that tastes like sunshine in a bowl.

Ingredients

• 2 (15-oz) cans chickpeas, drained and rinsed
• 1 English cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, finely diced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 3 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, feta, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and black pepper until emulsified.
3. Pour dressing over salad and toss gently to coat. Let sit 10 minutes for flavors to meld.

The briny feta and zesty lemon play off the creamy chickpeas perfectly, while the crisp veggies add just the right crunch. Serve with pita chips for scooping!

Tip: For peak freshness, add the dressing just before serving if prepping ahead.

Roasted Eggplant with Tahini Drizzle

This smoky, creamy eggplant dish is a showstopper with minimal effort—just roast, drizzle, and devour!

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 3 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp smoked paprika
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp honey
• 1 clove garlic, minced
• 2 tbsp chopped fresh parsley (for garnish)

Instructions:

1. Preheat oven to 425°F. Arrange eggplant rounds on a parchment-lined baking sheet.
2. Brush both sides of eggplant with 3 tbsp olive oil, then sprinkle with 1 tsp salt and 1/2 tsp smoked paprika. Roast for 25 minutes, flipping halfway, until deeply caramelized.
3. Meanwhile, whisk together 1/4 cup tahini, 2 tbsp lemon juice, 1 tbsp honey, and 1 minced garlic clove until smooth. Thin with 1–2 tbsp water if needed.
4. Drizzle tahini sauce over roasted eggplant and garnish with 2 tbsp parsley. Serve warm or at room temperature.

The contrast of silky tahini against the charred edges of the eggplant is downright addictive—this one disappears fast at potlucks!

Tip: For extra smokiness, finish with a sprinkle of za’atar or a pinch of flaky sea salt.

Greek-Style Stuffed Bell Peppers

These vibrant stuffed peppers are bursting with Mediterranean flavors—think juicy ground lamb, tangy feta, and sun-dried tomatoes—all tucked into tender bell peppers for a showstopping meal.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 lb ground lamb
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped sun-dried tomatoes (oil-packed)
• 1/4 cup cooked long-grain white rice
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 1/2 cup chicken broth

Instructions:

1. Preheat oven to 375°F. Heat 1 tbsp olive oil in a skillet over medium heat. Add onion and cook for 3 minutes until soft. Stir in garlic, oregano, cumin, salt, and black pepper; cook for 1 minute until fragrant.
2. Add ground lamb, breaking it up with a spoon, and cook for 6–7 minutes until browned. Remove from heat and mix in feta, sun-dried tomatoes, and rice.
3. Brush peppers inside and out with remaining 1 tbsp olive oil. Stand them upright in a baking dish and divide filling evenly among them. Pour chicken broth into the dish around the peppers.
4. Bake for 35–40 minutes until peppers are tender and slightly charred at the edges. Let rest for 5 minutes before serving.

The salty feta and earthy lamb melt together beautifully, while the sun-dried tomatoes add a sweet-tart punch that makes every bite exciting.

Tip: For a crispier top, broil the stuffed peppers for 2–3 minutes at the end of baking.

Spinach and Feta Stuffed Portobello Mushrooms

These Spinach and Feta Stuffed Portobello Mushrooms are a savory, satisfying bite—perfect as a hearty appetizer or a light vegetarian main.

• 4 large Portobello mushrooms, stems removed and gills scraped
• 2 tbsp olive oil, divided
• 1/2 tsp salt, divided
• 1/4 tsp black pepper
• 2 cups fresh baby spinach, roughly chopped
• 2 cloves garlic, minced
• 1/2 cup crumbled feta cheese
• 1/4 cup grated Parmesan cheese
• 1/4 tsp red pepper flakes (optional)

1. Preheat oven to 400°F. Brush mushroom caps with 1 tbsp olive oil and sprinkle with 1/4 tsp salt and black pepper. Place them gill-side up on a baking sheet.
2. Heat remaining 1 tbsp olive oil in a skillet over medium heat. Add garlic and sauté for 30 seconds until fragrant. Stir in spinach and cook just until wilted, about 2 minutes. Remove from heat.
3. In a bowl, mix wilted spinach, feta, Parmesan, red pepper flakes (if using), and remaining 1/4 tsp salt. Divide mixture evenly among mushroom caps, pressing lightly to pack it in.
4. Bake for 18–20 minutes until mushrooms are tender and filling is lightly golden. Let cool for 2 minutes before serving.

The salty feta and earthy mushrooms balance beautifully, while the spinach keeps it fresh—no one will guess how simple this is!

Tip: For extra crispiness, broil for the last 1–2 minutes (watch closely!).

Mediterranean Lentil Soup with Fresh Herbs

This hearty, herb-packed lentil soup is like a warm hug from the Mediterranean—simple to make but bursting with bright, earthy flavors.

Ingredients:

• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1 cup dried green or brown lentils, rinsed
• 4 cups vegetable broth
• 1 (14.5 oz) can diced tomatoes
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp chopped fresh parsley
• 1 tbsp chopped fresh dill
• 1 tbsp lemon juice

Instructions:

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook for 5 minutes until softened. Stir in 3 garlic cloves, 1 tsp cumin, 1 tsp smoked paprika, and 1/2 tsp oregano; cook for 1 minute until fragrant.
2. Add lentils, vegetable broth, diced tomatoes, 1 tsp salt, and 1/2 tsp black pepper. Bring to a boil, then reduce heat and simmer for 25–30 minutes, stirring occasionally, until lentils are tender.
3. Remove from heat and stir in 2 tbsp parsley, 1 tbsp dill, and 1 tbsp lemon juice. Taste and adjust seasoning if needed.

The magic here is the fresh herbs and lemon—they lift the earthy lentils into something vibrant and restaurant-worthy. Serve with crusty bread for dipping!

Tip: For extra creaminess, blend half the soup before adding the herbs.

Baked Salmon with Olive Tapenade

This elegant yet effortless dish pairs buttery salmon with a briny, garlicky olive tapenade for a flavor-packed meal that feels fancy without the fuss.

Ingredients:

• 4 (6-oz) salmon fillets, skin-on
• 1 cup pitted Kalamata olives
• 2 tbsp capers, drained
• 2 cloves garlic, minced
• 2 tbsp extra-virgin olive oil, divided
• 1 tsp lemon zest
• 1/2 tsp freshly ground black pepper
• 1/4 tsp kosher salt
• 1 tbsp chopped fresh parsley (for garnish)

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a food processor, pulse olives, capers, garlic, 1 tbsp olive oil, lemon zest, black pepper, and salt until roughly chopped (about 5 pulses).
3. Place salmon skin-side down on the baking sheet. Rub fillets with remaining 1 tbsp olive oil. Spoon tapenade evenly over each fillet, pressing lightly to adhere.
4. Bake for 12–15 minutes until salmon flakes easily with a fork and tapenade is slightly crisp at the edges.
5. Garnish with parsley before serving.

The salty tapenade forms a savory crust on the salmon, keeping it juicy while adding bold Mediterranean flair. Tip: For extra texture, toast the tapenade-topped salmon under the broiler for 1–2 minutes at the end.

Whole Wheat Pasta with Sun-Dried Tomatoes and Olives

This hearty pasta dish is packed with Mediterranean flavors—briny olives, sweet sun-dried tomatoes, and a garlicky kick that comes together in under 30 minutes.

Ingredients:

• 8 oz whole wheat pasta (like penne or fusilli)
• 3 tbsp olive oil, divided
• 3 garlic cloves, minced
• 1/4 tsp red pepper flakes
• 1/2 cup sun-dried tomatoes (packed in oil), thinly sliced
• 1/3 cup pitted Kalamata olives, halved
• 1/4 cup fresh parsley, chopped
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup grated Parmesan cheese (optional)

Instructions:

1. Cook the pasta in salted boiling water according to package instructions until al dente. Reserve 1/2 cup pasta water, then drain.
2. While the pasta cooks, heat 2 tbsp olive oil in a large skillet over medium heat. Add garlic and red pepper flakes; sauté for 1 minute until fragrant but not browned.
3. Stir in sun-dried tomatoes and olives, cooking for 2 minutes to warm through. Add the drained pasta and toss to coat, drizzling with the remaining 1 tbsp olive oil and splashing in reserved pasta water as needed to loosen the sauce.
4. Season with salt and black pepper, then fold in parsley. Serve topped with Parmesan if desired.

The sun-dried tomatoes add a chewy texture and concentrated sweetness that balances perfectly with the salty olives—no heavy sauce required!

Tip: For extra richness, stir in a spoonful of the sun-dried tomato oil from the jar.

Cucumber and Tomato Salad with Lemon Vinaigrette

This bright, crunchy salad is a summer staple—light, refreshing, and ready in just 15 minutes!

Ingredients:

• 2 medium cucumbers, thinly sliced
• 1 pint cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp honey
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp fresh dill, chopped

Instructions:

1. In a large bowl, combine cucumbers, cherry tomatoes, and red onion.
2. In a small jar, whisk together olive oil, lemon juice, honey, salt, and black pepper until emulsified.
3. Pour the vinaigrette over the vegetables and toss gently to coat.
4. Sprinkle with fresh dill and let sit for 10 minutes before serving to let flavors meld.

The honey in the dressing balances the lemon’s tang perfectly, while the dill adds a garden-fresh finish. Tip: For extra crunch, refrigerate the salad for 30 minutes before serving!

Hummus with Roasted Red Peppers

This smoky-sweet hummus is a crowd-pleaser, blending creamy chickpeas with charred red peppers for a dip that’s vibrant and packed with flavor.

Ingredients:

• 1 (15-oz) can chickpeas, drained and rinsed
• 1 large red bell pepper, roasted and peeled (or ½ cup jarred roasted red peppers)
• ¼ cup tahini
• 3 tbsp fresh lemon juice
• 2 tbsp extra-virgin olive oil, plus extra for drizzling
• 1 small garlic clove, minced
• ½ tsp ground cumin
• ½ tsp smoked paprika
• ¾ tsp salt
• 2–3 tbsp ice water

Instructions:

1. If using fresh red pepper, roast it at 450°F for 20 minutes, turning once, until blistered. Seal in a bowl for 10 minutes, then peel and deseed.
2. In a food processor, blend chickpeas, roasted red pepper, tahini, lemon juice, olive oil, garlic, cumin, smoked paprika, and salt until smooth, scraping down the sides as needed.
3. With the processor running, drizzle in ice water, 1 tbsp at a time, until the hummus is ultra-creamy (about 2–3 minutes total).
4. Transfer to a bowl, drizzle with olive oil, and sprinkle with extra smoked paprika. Serve with pita or veggies.

The roasted peppers add a subtle sweetness and depth that makes this hummus stand out—perfect for parties or meal-prep lunches.

Tip: For extra smokiness, char the pepper directly over a gas flame before roasting.

Mediterranean-Style Grilled Shrimp Skewers

These Mediterranean-style grilled shrimp skewers are bursting with bright, herby flavors and come together in just 20 minutes—perfect for a quick weeknight dinner or a summer cookout.

• 1 lb large shrimp, peeled and deveined
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup chopped fresh parsley
• Lemon wedges, for serving

1. In a bowl, whisk together 3 tbsp olive oil, 2 tbsp lemon juice, 3 minced garlic cloves, 1 tsp oregano, 1/2 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp black pepper.
2. Add the shrimp and toss to coat. Let marinate for 10 minutes at room temperature.
3. Thread shrimp onto skewers (if using wooden ones, soak them in water first).
4. Heat a grill or grill pan over medium-high. Cook skewers for 2–3 minutes per side until shrimp turn pink and slightly charred.
5. Sprinkle with 1/4 cup chopped parsley and serve with lemon wedges.

The smoky paprika and garlic-infused marinade gives these shrimp a bold, restaurant-worthy flavor—without any fuss. Tip: For extra zing, add a pinch of red pepper flakes to the marinade!

Zucchini Noodles with Pesto and Cherry Tomatoes

Light, fresh, and ready in 15 minutes, this vibrant dish is summer in a bowl—no pasta pot required!

Ingredients:

• 4 medium zucchinis, spiralized into noodles (about 4 cups)
• 1 cup cherry tomatoes, halved
• 1/3 cup basil pesto (store-bought or homemade)
• 2 tbsp extra-virgin olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 tbsp grated Parmesan cheese (optional)

Instructions:

1. In a large skillet, heat 2 tbsp olive oil over medium heat. Add the zucchini noodles and sauté for 2–3 minutes, just until slightly softened but still crisp.
2. Remove from heat and gently toss with 1/3 cup pesto, 1/4 tsp salt, and 1/4 tsp black pepper until evenly coated.
3. Fold in the cherry tomatoes and sprinkle with Parmesan cheese (if using). Serve immediately.

The raw crunch of the tomatoes against the tender zucchini and creamy pesto makes every bite irresistible. Bonus? It’s just as tasty served cold for picnics!

Tip: Blot freshly spiralized zucchini with a paper towel to prevent excess moisture in the dish.

Falafel with Tzatziki Sauce

These golden falafel are packed with fresh herbs and spices, paired perfectly with cool, tangy tzatziki for a crave-worthy bite.

Ingredients:

• 1 (15 oz) can chickpeas, drained and rinsed
• 1/2 cup fresh parsley leaves, packed
• 1/2 cup fresh cilantro leaves, packed
• 1/4 cup diced red onion
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp all-purpose flour
• 1/2 tsp baking powder
• 3 tbsp olive oil (for frying)
• 1 cup plain Greek yogurt
• 1/2 cup grated cucumber (squeezed dry)
• 1 tbsp lemon juice
• 1 tbsp chopped fresh dill
• 1/2 tsp salt (for sauce)

Instructions:

1. In a food processor, pulse chickpeas, parsley, cilantro, red onion, garlic, 1 tsp cumin, 1 tsp coriander, 1/2 tsp salt, and 1/4 tsp pepper until crumbly but not pureed. Transfer to a bowl and stir in flour and baking powder.
2. Shape mixture into 12 small patties (about 2 tbsp each). Heat 3 tbsp olive oil in a skillet over medium. Cook falafel in batches for 3–4 minutes per side until deeply golden and crisp.
3. For the tzatziki: Whisk together Greek yogurt, grated cucumber, 1 tbsp lemon juice, 1 tbsp dill, and 1/2 tsp salt. Chill until serving.

The secret? The double-hit of fresh herbs in both the falafel and sauce makes every bite bright and vibrant. Serve warm with pita or over salads!

Tip: For extra-crispy falafel, refrigerate the shaped patties for 30 minutes before frying.

Mediterranean Quinoa Bowl with Avocado

Packed with bright flavors and creamy avocado, this quinoa bowl is a fresh, satisfying meal that comes together in under 30 minutes.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 1/4 cup sliced Kalamata olives
• 1/2 cup diced cucumber
• 1/4 cup diced red onion
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 ripe avocado, sliced

Instructions:

1. In a medium saucepan, combine quinoa, water, and 1/2 tsp salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork.
2. In a large bowl, toss cooked quinoa with 1/4 tsp black pepper, parsley, feta cheese, olives, cucumber, red onion, 1 tbsp olive oil, and 1 tbsp lemon juice.
3. Divide into bowls and top with avocado slices.

The tangy feta and briny olives balance the creamy avocado perfectly, making every bite a little Mediterranean vacation.

Tip: For extra flavor, toast the quinoa in a dry skillet for 2 minutes before boiling—it adds a subtle nuttiness!

Roasted Garlic and Herb Cauliflower

This garlicky, herb-kissed cauliflower is a simple yet showstopping side dish—caramelized edges, tender centers, and a fragrance that’ll have everyone hovering around the oven.

Ingredients:

• 1 large head cauliflower, cut into florets (about 6 cups)
• 3 tbsp olive oil
• 4 cloves garlic, minced
• 1 tbsp fresh rosemary, finely chopped
• 1 tbsp fresh thyme leaves
• 1 tsp kosher salt
• ½ tsp black pepper
• ¼ tsp red pepper flakes (optional)
• 2 tbsp grated Parmesan cheese (optional)

Instructions:

1. Preheat oven to 425°F. Line a baking sheet with parchment paper.
2. In a large bowl, toss cauliflower with 3 tbsp olive oil, 4 cloves minced garlic, 1 tbsp rosemary, 1 tbsp thyme, 1 tsp salt, ½ tsp black pepper, and ¼ tsp red pepper flakes (if using) until evenly coated.
3. Spread in a single layer on the baking sheet. Roast for 25–30 minutes, flipping halfway, until edges are crispy and golden brown.
4. Sprinkle with 2 tbsp Parmesan (if using) right after pulling from the oven.

The magic here? Roasting garlic mellows its bite while amplifying its sweetness, creating a cozy depth that pairs perfectly with the earthy herbs.

Tip: For extra caramelization, resist overcrowding the pan—give those florets space to breathe!

Whole Grain Flatbread with Za’atar and Olive Oil

This whole grain flatbread is earthy, herby, and just crisp enough—perfect for tearing and sharing straight off the baking sheet.

• 1 cup whole wheat flour
• 1/2 cup all-purpose flour
• 1 tsp baking powder
• 1/2 tsp salt
• 1/2 cup warm water
• 3 tbsp olive oil, divided
• 1 tbsp za’atar
• Flaky sea salt, for sprinkling

1. Preheat oven to 400°F. In a bowl, whisk together 1 cup whole wheat flour, 1/2 cup all-purpose flour, 1 tsp baking powder, and 1/2 tsp salt.
2. Make a well in the center and add 1/2 cup warm water and 2 tbsp olive oil. Stir until a shaggy dough forms, then knead lightly until smooth (about 1 minute).
3. Roll dough into a 10-inch oval on a parchment-lined sheet. Drizzle with remaining 1 tbsp olive oil, then sprinkle evenly with 1 tbsp za’atar and flaky sea salt.
4. Bake for 15–18 minutes until edges are golden and crisp. Let cool 5 minutes before slicing.

The za’atar’s lemony tang and the toasty whole wheat make this flatbread irresistible—ideal for scooping dips or topping with labneh and cucumbers.

Tip: For extra crispness, broil the flatbread for 1–2 minutes at the end (watch closely!).

Mediterranean-Style Stuffed Grape Leaves

These tender grape leaves are packed with a lemony, herby rice filling—perfect for a light lunch or mezze platter.

Ingredients:

• 1 (16-oz) jar grape leaves, drained and rinsed
• 1 cup long-grain white rice, rinsed
• 1/4 cup fresh parsley, finely chopped
• 1/4 cup fresh dill, finely chopped
• 1/4 cup fresh mint, finely chopped
• 1/4 cup olive oil, plus extra for drizzling
• 1/4 cup lemon juice (about 2 lemons)
• 1 tsp ground cumin
• 1 tsp salt
• 1/2 tsp black pepper
• 2 cups vegetable broth

Instructions:

1. In a bowl, combine rice, parsley, dill, mint, 1/4 cup olive oil, lemon juice, cumin, salt, and black pepper.
2. Lay a grape leaf flat (vein-side up), add 1 tbsp filling near the stem, fold sides inward, then roll tightly into a cigar shape. Repeat.
3. Arrange rolls seam-side down in a pot, packing snugly. Pour broth over them until just covered.
4. Cover with a heatproof plate to weigh down leaves. Simmer on low for 45 minutes until rice is tender and liquid is absorbed.
5. Let cool 10 minutes, then drizzle with olive oil before serving.

The tangy lemon and fresh herbs cut through the richness, making these irresistible at room temperature—ideal for picnics!

Tip: If leaves tear, layer two together before rolling for extra sturdiness.

Warm Farro Salad with Roasted Vegetables

This hearty farro salad is packed with caramelized roasted veggies and a bright lemon dressing—perfect for a satisfying lunch or side dish.

Ingredients:

• 1 cup uncooked farro, rinsed
• 2 cups water
• 1 small red onion, sliced into wedges
• 1 medium zucchini, chopped into 1/2-inch pieces
• 1 red bell pepper, chopped into 1-inch pieces
• 3 tbsp olive oil, divided
• 1/2 tsp salt, divided
• 1/4 tsp black pepper
• 2 tbsp lemon juice
• 1 tsp honey
• 1/4 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley

Instructions:

1. Preheat oven to 400°F. In a medium pot, combine farro and water. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes until tender. Drain any excess water.
2. Meanwhile, toss red onion, zucchini, and red bell pepper with 2 tbsp olive oil, 1/4 tsp salt, and black pepper. Spread on a baking sheet and roast for 20 minutes, stirring once, until edges are lightly charred.
3. Whisk together remaining 1 tbsp olive oil, lemon juice, honey, and remaining 1/4 tsp salt in a large bowl.
4. Add cooked farro and roasted vegetables to the bowl, tossing gently to coat. Fold in feta and parsley.

The contrast of nutty farro, sweet roasted veggies, and tangy feta makes every bite irresistible. Tip: For extra crunch, sprinkle with toasted walnuts before serving!

Conclusion

Discover 18 delicious Mediterranean diet recipes designed for healthy living. From Grilled Lemon Herb Chicken with Quinoa to Warm Farro Salad with Roasted Vegetables, these dishes are packed with fresh ingredients and bold flavors. Enjoy nutrient-rich meals like Mediterranean Chickpea Salad with Feta, Baked Salmon with Olive Tapenade, and Zucchini Noodles with Pesto. Perfect for balanced eating, these recipes emphasize whole grains, lean proteins, and vibrant vegetables. Whether you’re craving Falafel with Tzatziki or Stuffed Grape Leaves, this collection offers wholesome, flavorful options for every meal.