20 Delicious Vegan Mediterranean Recipes Healthy

Craving fresh, vibrant flavors that are as nourishing as they are delicious? Look no further! These 20 vegan Mediterranean recipes bring the sun-drenched tastes of the Mediterranean straight to your kitchen—think creamy hummus, hearty grain bowls, and zesty roasted veggies. Whether you’re a seasoned plant-based pro or just dipping your toes into vegan cooking, these healthy, flavor-packed dishes will make weeknight meals feel like a vacation. Let’s dive in!

Vegan Mediterranean Stuffed Peppers

These vibrant stuffed peppers are packed with hearty Mediterranean flavors—think sun-dried tomatoes, briny olives, and fragrant herbs—all wrapped in a tender roasted pepper. Perfect for a satisfying weeknight meal!

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 (15-oz) can chickpeas, drained and rinsed
• 1/2 cup sun-dried tomatoes (packed in oil), chopped
• 1/4 cup Kalamata olives, pitted and sliced
• 2 tbsp olive oil, divided
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup fresh parsley, chopped
• 1/2 cup crumbled vegan feta (optional)

Instructions:

1. Preheat oven to 375°F. Brush the outside of the peppers with 1 tbsp olive oil and place them upright in a baking dish.
2. In a bowl, mix quinoa, chickpeas, sun-dried tomatoes, olives, remaining 1 tbsp olive oil, oregano, cumin, salt, and black pepper until combined.
3. Spoon the filling into the peppers, packing lightly. Cover the dish with foil and bake for 30 minutes.
4. Remove foil, sprinkle with vegan feta (if using), and bake uncovered for 10 more minutes until peppers are tender and filling is heated through.
5. Garnish with fresh parsley before serving.

The tangy olives and sun-dried tomatoes balance the earthy quinoa and chickpeas, while the roasted peppers add a sweet, smoky note. Tip: For extra richness, drizzle with tahini or lemon yogurt sauce after baking!

Roasted Eggplant with Tahini Sauce

This silky roasted eggplant with creamy tahini sauce is a showstopper—simple enough for weeknights but elegant enough to impress guests.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 3 tbsp olive oil, divided
• 1 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 small garlic clove, minced
• 2 tbsp warm water
• 1 tbsp chopped fresh parsley (for garnish)

Instructions:

1. Preheat oven to 425°F. Brush eggplant slices with 2 tbsp olive oil on both sides, then sprinkle evenly with 1 tsp salt and 1/4 tsp black pepper.
2. Arrange in a single layer on a baking sheet. Roast for 25 minutes, flipping halfway, until caramelized and tender.
3. Meanwhile, whisk tahini, lemon juice, minced garlic, remaining 1 tbsp olive oil, and 2 tbsp warm water in a bowl until smooth.
4. Drizzle tahini sauce over roasted eggplant and garnish with parsley.

The contrast of smoky, melt-in-your-mouth eggplant with the bright, nutty sauce is downright addictive. Tip: For extra depth, sprinkle with smoked paprika or toasted sesame seeds before serving.

Chickpea and Spinach Stew

Ingredients:

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp red pepper flakes (optional)
• 1 (15-oz) can diced tomatoes
• 2 (15-oz) cans chickpeas, drained and rinsed
• 2 cups vegetable broth
• 4 cups fresh baby spinach
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon juice

Instructions:

1. Heat 2 tbsp olive oil in a large pot over medium heat. Add the diced onion and cook for 5 minutes until softened. Stir in 3 minced garlic cloves, 1 tsp cumin, 1 tsp smoked paprika, and 1/2 tsp red pepper flakes (if using); cook for 1 minute until fragrant.
2. Pour in the diced tomatoes (with juices), chickpeas, and 2 cups vegetable broth. Bring to a simmer, then reduce heat to low and cook uncovered for 15 minutes, stirring occasionally.
3. Stir in 4 cups spinach, 1/2 tsp salt, and 1/4 tsp black pepper. Cook for 2–3 minutes until the spinach wilts. Remove from heat and stir in 1 tbsp lemon juice.

The smoky paprika and bright lemon balance perfectly with the creamy chickpeas, while the spinach adds a pop of freshness. Serve with crusty bread to soak up every last drop!

Tip: For extra richness, swirl in a spoonful of tahini or coconut milk just before serving.

Vegan Mediterranean Lentil Salad

This vibrant, protein-packed salad is bursting with Mediterranean flavors—perfect for a light lunch or a hearty side dish.

Ingredients:

• 1 cup dried green or brown lentils, rinsed
• 2 cups water
• 1/2 English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely diced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 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 medium saucepan, combine lentils and water. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes until tender but not mushy. Drain any excess water and let cool slightly.
2. In a large bowl, toss together the cooked lentils, cucumber, cherry tomatoes, red onion, olives, and parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and black pepper. Pour over the salad and toss gently to coat.
4. Let the salad sit for 10 minutes before serving to allow flavors to meld.

The briny olives and fresh herbs give this salad a bright, satisfying crunch that pairs perfectly with the tender lentils.

Tip: For extra creaminess, add a handful of crumbled vegan feta just before serving.

Grilled Zucchini with Lemon and Herbs

This bright, summery side dish lets zucchini shine with a simple char and a zesty herb finish—perfect for tossing on the grill while your main cooks.

Ingredients:

• 2 medium zucchini, sliced lengthwise into 1/2-inch planks
• 2 tbsp olive oil
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped fresh mint
• 1 tsp lemon zest
• 1 tbsp fresh lemon juice

Instructions:

1. Preheat grill to medium-high (about 400°F). Brush zucchini planks evenly with 2 tbsp olive oil and sprinkle with 1/2 tsp salt and 1/4 tsp black pepper.
2. Grill zucchini for 3–4 minutes per side, until tender and char marks form. Transfer to a serving platter.
3. While warm, drizzle zucchini with 1 tbsp lemon juice, then sprinkle with 1 tbsp parsley, 1 tbsp mint, and 1 tsp lemon zest. Serve immediately.

The fresh herbs and lemon cling to the zucchini’s smoky grill lines, creating a vibrant contrast that’s light but full of flavor.

Tip: For extra depth, add a pinch of red pepper flakes with the salt and pepper before grilling.

Vegan Mediterranean Quinoa Bowl

Packed with bright flavors and wholesome ingredients, this quinoa bowl is a vibrant, protein-packed meal that comes together in under 30 minutes.

Ingredients:

• 1 cup quinoa, rinsed
• 1 ¾ cups water
• ½ tsp salt, divided
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• ½ tsp garlic powder
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• ½ cucumber, diced
• ¼ cup Kalamata olives, pitted and sliced
• ¼ cup fresh parsley, chopped

Instructions:

1. In a saucepan, combine quinoa, water, and ¼ 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 small bowl, whisk together olive oil, lemon juice, oregano, garlic powder, and remaining ¼ tsp salt. Set aside.
3. In a large bowl, toss chickpeas, cherry tomatoes, cucumber, olives, and parsley with the dressing until evenly coated.
4. Divide quinoa among bowls and top with the chickpea mixture. Serve warm or chilled.

The tangy lemon-oregano dressing ties everything together, while the olives add a briny punch that keeps every bite exciting.

Tip: For extra creaminess, add a dollop of dairy-free tzatziki or tahini!

Stuffed Grape Leaves with Rice and Herbs

These tender grape leaves are packed with fragrant rice, fresh herbs, and a hint of lemon—perfect for a light lunch or as part of a mezze spread.

Ingredients:

• 1 (16-oz) jar grape leaves in brine, rinsed and drained
• 1 cup long-grain white rice, rinsed
• 1/4 cup olive oil, divided
• 1 small yellow onion, finely diced
• 1/4 cup fresh dill, chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp ground cumin
• 1 1/2 cups vegetable broth
• 2 tbsp lemon juice

Instructions:

1. In a skillet over medium heat, warm 2 tbsp olive oil. Add the onion and sauté until soft, about 5 minutes. Stir in the rice, dill, parsley, mint, 1 tsp salt, 1/2 tsp black pepper, and 1/4 tsp cumin; cook for 1 minute.
2. Lay a grape leaf flat, vein-side up. Place 1 tbsp of the rice mixture near the stem end, fold the sides inward, then roll tightly into a cylinder. Repeat with remaining leaves and filling.
3. Arrange rolls seam-side down in a pot. Drizzle with remaining 2 tbsp olive oil and 2 tbsp lemon juice. Pour in the vegetable broth, then weigh down the rolls with a heatproof plate.
4. Cover and simmer over low heat for 45 minutes, until rice is tender and leaves are silky. Let cool slightly before serving.

The bright herbs and tangy lemon make these stuffed grape leaves refreshingly light, while the cumin adds just a whisper of warmth. Serve them warm or at room temperature—they’re even better the next day!

Tip: If your grape leaves tear, layer two smaller leaves together before rolling.

Vegan Mediterranean Hummus Platter

This vibrant platter is a crowd-pleaser, packed with creamy hummus, crisp veggies, and briny olives—perfect for dipping, scooping, and sharing!

Ingredients:

• 1 (15-oz) can chickpeas, drained and rinsed
• 1/4 cup tahini
• 3 tbsp fresh lemon juice
• 2 tbsp extra-virgin olive oil, plus extra for drizzling
• 2 garlic cloves, minced
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp smoked paprika
• 2 tbsp water
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, sliced into sticks
• 1/4 cup Kalamata olives
• 2 tbsp chopped fresh parsley
• Warm pita bread, for serving

Instructions:

1. In a food processor, blend chickpeas, tahini, lemon juice, 2 tbsp olive oil, garlic, cumin, salt, and smoked paprika until smooth. Add water, 1 tbsp at a time, until the hummus reaches your desired consistency.
2. Spread the hummus onto a serving platter. Drizzle lightly with olive oil and sprinkle with smoked paprika.
3. Arrange cherry tomatoes, cucumber sticks, and Kalamata olives around the hummus. Garnish with chopped parsley.
4. Serve immediately with warm pita bread for scooping.

The smoky paprika and garlic-infused hummus pairs beautifully with the fresh crunch of veggies—ideal for lazy weekends or impromptu gatherings.

Tip: For extra creaminess, peel the chickpeas before blending (it’s worth the effort!).

Roasted Cauliflower with Garlic and Olive Oil

This simple yet flavorful roasted cauliflower is a weeknight hero—tender on the inside, crispy on the edges, and infused with garlicky goodness.

Ingredients:

• 1 large head cauliflower, cut into 1-inch florets
• 3 tbsp extra-virgin olive oil
• 4 cloves garlic, minced
• 1 tsp kosher salt
• ½ tsp freshly ground black pepper
• ¼ tsp red pepper flakes (optional)
• 1 tbsp chopped fresh parsley (for garnish)

Instructions:

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.
2. In a large bowl, toss cauliflower florets with 3 tbsp olive oil, 4 cloves minced garlic, 1 tsp salt, ½ tsp black pepper, and ¼ tsp red pepper flakes (if using) until evenly coated.
3. Spread cauliflower in a single layer on the prepared baking sheet. Roast for 25–30 minutes, flipping halfway, until edges are deeply golden and stems are fork-tender.
4. Sprinkle with 1 tbsp fresh parsley before serving.

The magic here? Roasting transforms humble cauliflower into caramelized, nutty bites with a subtle kick from the garlic and red pepper flakes.

Tip: For extra crispiness, space the florets farther apart on the baking sheet—crowding steams them instead!

Vegan Mediterranean Pasta with Olives and Tomatoes

This bright, garlicky pasta is packed with briny olives, juicy tomatoes, and fresh herbs—a weeknight winner that tastes like sunshine on a plate.

Ingredients:

• 8 oz fusilli or penne pasta
• 3 tbsp extra-virgin olive oil, divided
• 3 garlic cloves, minced
• 1/2 tsp crushed red pepper flakes
• 1 pint cherry tomatoes, halved
• 1/2 cup pitted Kalamata olives, sliced
• 1/4 cup chopped fresh parsley
• 1 tbsp lemon juice
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Cook pasta according to package directions. Reserve 1/2 cup pasta water, then drain.
2. While pasta cooks, heat 2 tbsp olive oil in a large skillet over medium-low. Add garlic and 1/2 tsp red pepper flakes; sauté 1 minute until fragrant.
3. Add cherry tomatoes and 1/2 tsp salt; cook 5 minutes, stirring occasionally, until tomatoes soften and release juices.
4. Stir in olives, cooked pasta, remaining 1 tbsp olive oil, 1/4 tsp black pepper, and 1/4 cup pasta water. Toss to coat, adding more pasta water if needed.
5. Remove from heat. Stir in parsley and 1 tbsp lemon juice.

The magic here? The tomatoes break down just enough to create a light, glossy sauce without any cream—just pure Mediterranean flavor.

Tip: For extra richness, fold in a handful of vegan feta or toasted pine nuts before serving.

Lemony White Bean and Kale Soup

Bright, cozy, and packed with flavor, this soup is a hug in a bowl—perfect for busy weeknights or lazy weekends.

Ingredients:

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 tsp dried thyme
• 1/2 tsp red pepper flakes
• 4 cups low-sodium vegetable broth
• 2 (15-oz) cans white beans, drained and rinsed
• 1 bunch kale, stems removed and leaves chopped (about 4 cups)
• 1 lemon, zested and juiced (about 2 tbsp juice)
• 1/2 tsp salt
• 1/4 tsp black pepper
• Parmesan cheese (optional, for serving)

Instructions:

1. Heat 2 tbsp olive oil in a large pot over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until softened.
2. Stir in 3 minced garlic cloves, 1 tsp dried thyme, and 1/2 tsp red pepper flakes. Cook for 1 minute until fragrant.
3. Pour in 4 cups vegetable broth and bring to a simmer. Add the white beans and simmer for 10 minutes to meld flavors.
4. Stir in the kale and cook for 3–4 minutes until wilted. Remove from heat and stir in 2 tbsp lemon juice, 1/2 tsp salt, and 1/4 tsp black pepper.
5. Ladle into bowls and top with lemon zest and a sprinkle of Parmesan, if using.

The lemon zest adds a sunny pop of freshness that balances the earthy beans and kale beautifully—no one will guess it comes together in under 30 minutes!

Tip: For extra creaminess, mash a handful of the beans before adding the kale.

Vegan Mediterranean Flatbread with Za’atar

This vibrant flatbread is a flavor-packed twist on classic Mediterranean fare, with a crispy base, creamy hummus, and fragrant za’atar that’ll make your taste buds dance.

Ingredients:

• 1 store-bought or homemade flatbread (about 10-inch diameter)
• 1/2 cup hummus (classic or roasted garlic)
• 1/4 cup sliced Kalamata olives
• 1/4 cup diced cucumber
• 1/4 cup cherry tomatoes, halved
• 2 tbsp extra-virgin olive oil
• 1 tbsp za’atar seasoning
• 1/4 tsp sea salt
• 2 tbsp chopped fresh parsley

Instructions:

1. Preheat oven to 400°F. Place flatbread on a baking sheet and brush evenly with 1 tbsp olive oil. Bake for 5–7 minutes until lightly crisp.
2. Spread hummus evenly over the warm flatbread. Scatter olives, cucumber, and cherry tomatoes on top.
3. Drizzle with remaining 1 tbsp olive oil, then sprinkle za’atar and sea salt evenly over the toppings.
4. Return to the oven for 3–4 minutes just to warm through. Garnish with fresh parsley before slicing.

The magic here is in the za’atar—its earthy, lemony notes play perfectly against the cool crunch of cucumber and briny olives. Serve it warm for the best texture contrast!

Tip: For extra richness, add a drizzle of tahini or a sprinkle of dairy-free feta before serving.

Baked Falafel with Tahini Dressing

These crispy-on-the-outside, tender-on-the-inside falafel are a healthier twist on the classic—no frying required, just your trusty oven!

Ingredients:

• 1 (15-oz) can chickpeas, drained and rinsed
• 1/4 cup finely chopped red onion
• 3 tbsp chopped fresh parsley
• 2 tbsp all-purpose flour
• 2 tbsp olive oil, divided
• 1 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup tahini
• 2 tbsp water
• 1 tbsp honey
• 1/2 tsp smoked paprika (for garnish)

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a food processor, pulse chickpeas, red onion, parsley, 1 tbsp olive oil, lemon juice, garlic, cumin, salt, and pepper until crumbly but not puréed. Stir in flour.
3. Shape mixture into 12 small patties (about 2 tbsp each). Brush with remaining 1 tbsp olive oil and bake for 25 minutes, flipping halfway, until golden and crisp.
4. Meanwhile, whisk tahini, water, and honey until smooth. Drizzle over baked falafel and sprinkle with smoked paprika.

The tahini dressing adds a creamy-sweet contrast to the savory, herby falafel—perfect for stuffing into pita or serving over greens.

Tip: For extra-crispy falafel, let the mixture chill in the fridge for 30 minutes before shaping.

Vegan Mediterranean Couscous Salad

Bright, fresh, and packed with flavor, this couscous salad is a no-fuss dish that’s perfect for picnics or meal prep.

Ingredients:

• 1 cup uncooked pearl couscous
• 1 ½ cups water
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• ½ English cucumber, diced
• ¼ cup Kalamata olives, pitted and sliced
• ¼ cup red onion, finely diced
• ¼ cup fresh parsley, chopped
• 3 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• ½ tsp salt
• ¼ tsp black pepper

Instructions:

1. In a medium saucepan, bring 1 ½ cups water to a boil. Stir in 1 cup uncooked pearl couscous, reduce heat to low, cover, and simmer for 10 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
2. In a large bowl, combine the cooked couscous, chickpeas, cherry tomatoes, cucumber, olives, red onion, and parsley.
3. In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp oregano, ½ tsp salt, and ¼ tsp black pepper. Pour over the salad and toss gently to coat.
4. Chill for at least 30 minutes before serving to let the flavors meld.

The briny olives and zesty lemon dressing make this salad pop, while the pearl couscous adds a satisfying chew. It’s a crowd-pleaser that tastes even better the next day!

Tip: For extra freshness, fold in a handful of baby arugula just before serving.

Grilled Portobello Mushrooms with Balsamic Glaze

Meaty portobello mushrooms get a sweet-tangy upgrade with a glossy balsamic glaze—perfect for a quick vegetarian main or a standout side dish.

Ingredients:

• 4 large portobello mushrooms, stems removed
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tbsp soy sauce
• 1 tsp honey
• 1 garlic clove, minced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp fresh thyme leaves (optional, for garnish)

Instructions:

1. Preheat grill or grill pan to medium-high heat (about 400°F).
2. In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp balsamic vinegar, 1 tbsp soy sauce, 1 tsp honey, 1 minced garlic clove, 1/2 tsp salt, and 1/4 tsp black pepper.
3. Brush both sides of the portobello mushrooms generously with the marinade.
4. Grill mushrooms gill-side down for 5–6 minutes, then flip and cook another 4–5 minutes until tender and lightly charred, brushing with extra marinade while cooking.
5. Transfer to a plate, drizzle with any remaining glaze, and sprinkle with fresh thyme if using.

The glaze caramelizes into a sticky-sweet crust while keeping the mushrooms juicy—no one will miss the meat!

Tip: For extra depth, reduce leftover marinade in a saucepan over low heat for 2–3 minutes until thickened slightly.

Vegan Mediterranean Ratatouille

This vibrant, veggie-packed ratatouille is a celebration of summer produce, with layers of tender eggplant, zucchini, and bell peppers simmered in a rich tomato sauce.

Ingredients

• 1/4 cup extra-virgin olive oil, divided
• 1 medium yellow onion, thinly sliced
• 4 garlic cloves, minced
• 1 (28-oz) can crushed tomatoes
• 1 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 1/2 tsp salt, divided
• 1/2 tsp black pepper
• 1 medium eggplant, sliced into 1/4-inch rounds
• 2 medium zucchinis, sliced into 1/4-inch rounds
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 2 tbsp chopped fresh basil

Instructions

1. Preheat oven to 375°F. Heat 2 tbsp olive oil in a large oven-safe skillet over medium heat. Add onion and cook for 5 minutes until soft. Stir in garlic and cook for 30 seconds until fragrant.
2. Add crushed tomatoes, tomato paste, oregano, thyme, 1 tsp salt, and black pepper. Simmer for 5 minutes, then remove from heat.
3. Arrange eggplant, zucchini, and bell peppers in concentric circles over the sauce. Drizzle with remaining 2 tbsp olive oil and sprinkle with remaining 1/2 tsp salt.
4. Cover with foil and bake for 30 minutes. Uncover and bake for another 15 minutes until vegetables are tender.
5. Garnish with fresh basil before serving.

The slow roasting deepens the flavors while keeping the veggies perfectly tender—no mushy textures here! Serve with crusty bread to soak up the savory tomato sauce.

Tip: For extra richness, drizzle with a little balsamic glaze just before serving.

Spiced Carrot and Chickpea Tagine

This cozy Moroccan-inspired tagine is a hug in a bowl, with tender carrots and creamy chickpeas simmered in warm spices and a touch of honey for balance.

Ingredients

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground cinnamon
• 1/4 tsp cayenne pepper
• 1 lb carrots, peeled and cut into 1-inch chunks
• 1 (15-oz) can chickpeas, drained and rinsed
• 1 1/2 cups vegetable broth
• 1 tbsp honey
• 1/2 tsp salt
• 1/4 cup chopped fresh cilantro

Instructions

1. Heat 2 tbsp olive oil in a large pot over medium heat. Add the onion and cook for 5 minutes until softened. Stir in 3 minced garlic cloves and 1 tbsp grated ginger; cook for 1 minute until fragrant.
2. Add 1 tsp cumin, 1 tsp coriander, 1/2 tsp cinnamon, and 1/4 tsp cayenne. Toast the spices for 30 seconds, then add the carrots and chickpeas, stirring to coat.
3. Pour in 1 1/2 cups vegetable broth, 1 tbsp honey, and 1/2 tsp salt. Bring to a simmer, cover, and cook for 20–25 minutes until carrots are fork-tender.
4. Remove from heat and stir in 1/4 cup chopped cilantro. Serve warm with couscous or crusty bread.

The magic here is in the spice blend—cinnamon and cayenne create a gentle heat that lingers, while honey rounds it all out. Tip: For extra depth, add a squeeze of lemon juice just before serving.

Vegan Mediterranean Stuffed Eggplant

These tender roasted eggplants are stuffed with a savory mix of quinoa, sun-dried tomatoes, and olives—a hearty plant-based meal that feels indulgent yet light.

Ingredients:

• 2 medium eggplants, halved lengthwise
• 3 tbsp olive oil, divided
• 1/2 tsp salt, plus extra for sprinkling
• 1/2 cup uncooked quinoa, rinsed
• 1 cup vegetable broth
• 1/4 cup sun-dried tomatoes (oil-packed), chopped
• 1/4 cup kalamata olives, pitted and sliced
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/4 tsp black pepper
• 2 tbsp fresh parsley, chopped
• 1 tbsp lemon juice

Instructions:

1. Preheat oven to 400°F. Scoop flesh from eggplant halves, leaving a 1/2-inch border. Chop the scooped flesh into small pieces.
2. Brush eggplant shells with 1 tbsp olive oil, sprinkle lightly with salt, and place cut-side down on a baking sheet. Roast for 20 minutes until slightly softened.
3. Meanwhile, cook quinoa in vegetable broth according to package instructions. Fluff with a fork.
4. Heat remaining 2 tbsp olive oil in a skillet over medium. Add chopped eggplant flesh, garlic, and oregano; cook for 5 minutes until softened. Stir in cooked quinoa, sun-dried tomatoes, olives, 1/2 tsp salt, and black pepper.
5. Flip roasted eggplant shells cut-side up. Divide filling among them, packing gently. Bake for 15 minutes until tops are crisp. Drizzle with lemon juice and sprinkle with parsley.

The contrast of creamy eggplant, chewy quinoa, and briny olives makes every bite dynamic—no dairy or meat needed for richness!

Tip: For extra crunch, sprinkle breadcrumbs mixed with a pinch of smoked paprika over the filling before the final bake.

Herbed Tofu with Mediterranean Salsa

Herbed Tofu with Mediterranean Salsa

This vibrant dish combines crispy herbed tofu with a bright, chunky salsa—perfect for a light yet satisfying meal that feels like sunshine on a plate.

Ingredients

• 1 (14 oz) block extra-firm tofu, pressed and cubed
• 2 tbsp olive oil, divided
• 1 tsp dried oregano
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup diced cucumber
• 1 cup cherry tomatoes, quartered
• 1/4 cup finely chopped red onion
• 2 tbsp chopped Kalamata olives
• 1 tbsp lemon juice
• 1 tbsp chopped fresh parsley

Instructions

1. Prep tofu: Toss tofu cubes with 1 tbsp olive oil, oregano, garlic powder, salt, and black pepper until evenly coated.
2. Cook tofu: Heat remaining 1 tbsp olive oil in a large skillet over medium-high heat. Add tofu and cook for 8–10 minutes, flipping occasionally, until golden and crisp on all sides.
3. Make salsa: While tofu cooks, combine cucumber, tomatoes, red onion, olives, lemon juice, and parsley in a bowl. Toss gently.
4. Serve: Spoon salsa over warm tofu and enjoy immediately.

The contrast of the crispy, savory tofu and the juicy, tangy salsa makes every bite exciting—no bland tofu here!

Tip: For extra flavor, marinate the tofu in the herb mixture for 30 minutes before cooking.

Vegan Mediterranean Orzo Salad

Vegan Mediterranean Orzo Salad

This bright, herby orzo salad is packed with Mediterranean flavors—perfect for picnics or a quick lunch that feels a little fancy.

Ingredients:

• 1 ½ cups uncooked orzo pasta
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup diced English cucumber
• 1 cup halved cherry tomatoes
• ½ cup finely chopped red onion
• ½ cup pitted Kalamata olives, sliced
• ¼ cup chopped fresh parsley
• ¼ cup chopped fresh mint
• 3 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• ½ tsp salt
• ¼ tsp black pepper

Instructions:

1. Cook the orzo according to package instructions. Drain, rinse under cold water, and transfer to a large bowl.
2. Add chickpeas, cucumber, cherry tomatoes, red onion, olives, parsley, and mint to the bowl with the orzo.
3. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, oregano, salt, and black pepper. Pour over the salad and toss gently to combine.
4. Chill for at least 30 minutes before serving to let the flavors meld.

The tangy lemon-herb dressing and briny olives make this salad pop, while the chilled orzo keeps it refreshing. Tip: For extra creaminess, stir in ¼ cup crumbled vegan feta just before serving.

Conclusion

With these 20 delicious vegan Mediterranean recipes, eating healthy has never been easier—or tastier! Whether you’re craving a hearty stew, a fresh salad, or a savory dip, there’s something here for everyone. Try a few, leave a comment with your favorites, and don’t forget to share the love on Pinterest. Happy cooking!