The Mediterranean diet is renowned for its numerous health benefits, including reducing the risk of heart disease, type 2 diabetes, and certain types of cancer. A key component of this diet is incorporating a variety of green vegetables into your meals. In this article, we’ll explore 20 delicious and nutritious green Mediterranean diet recipes that showcase the vibrant flavors and textures of spinach, kale, broccoli, and more.
From stuffed chicken breasts to hearty stews and salads, these recipes are perfect for busy home cooks looking to add some excitement to their meal routine. With the emphasis on whole grains, lean proteins, and healthy fats, these dishes will not only tantalize your taste buds but also support overall well-being.
Spinach and Feta Stuffed Chicken Breast
A flavorful and nutritious main course that combines the richness of feta cheese with the nutty taste of spinach, all wrapped up in a tender chicken breast.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 clove garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, garlic, salt, and pepper.
3. Lay the chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the spinach-feta mixture, dividing it evenly among the four breasts.
5. Close the incision and secure the filling with toothpicks or kitchen twine.
6. Drizzle the outside of the chicken with olive oil and season with salt and pepper.
7. Bake for 30-35 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
Cooking Time: 30-35 minutes
Herbed Quinoa Salad with Avocado and Cucumber
This vibrant salad combines the nutty flavor of quinoa with the creaminess of avocado, crunch of cucumber, and brightness of fresh herbs. Perfect as a light lunch or side dish.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1 ripe avocado, diced
– 1 large cucumber, peeled and thinly sliced
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth. Set aside.
2. In a medium bowl, combine chopped parsley, dill, and lemon juice.
3. Add cooked quinoa to the bowl and stir until well combined with herbs.
4. Fold in diced avocado and cucumber slices.
5. Season with salt and pepper to taste.
6. Serve at room temperature or chilled.
Cooking Time: 20-25 minutes
Roasted Eggplant and Chickpea Stew
Roasted Eggplant and Chickpea Stew: A hearty and flavorful vegetarian stew that combines the richness of roasted eggplant with the nutty taste of chickpeas, perfect for a cozy evening meal.
Ingredients:
– 2 large eggplants, cut into 1-inch cubes
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 4 cups vegetable broth
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss eggplant cubes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 30 minutes, or until tender.
3. In a large pot, heat remaining 1 tablespoon olive oil over medium heat. Add onion and cook until softened, about 5 minutes.
4. Add garlic, cumin, smoked paprika, and roasted eggplant to the pot. Cook for an additional 2-3 minutes.
5. Stir in chickpeas and vegetable broth. Bring to a simmer and cook for 10-15 minutes or until heated through.
6. Season with salt and pepper to taste. Serve hot over crusty bread or with a side of rice.
Cooking time: 45-50 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
Savor the flavors of summer with this simple and delicious recipe that combines the best of seasonal ingredients. Zucchini noodles, or “zoodles,” are a great low-carb alternative to traditional pasta, and when paired with creamy pesto and sweet cherry tomatoes, it’s a match made in heaven.
Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto sauce
– 1 pint cherry tomatoes, halved
– Salt and pepper, to taste
– Grated Parmesan cheese, optional (about 1/4 cup)
Instructions:
1. Preheat your spiralizer or mandoline to create zucchini noodles.
2. Cook the zoodles in a large skillet over medium-high heat for about 3-5 minutes, until slightly tender.
3. Add the pesto sauce and cherry tomatoes to the skillet; toss everything together to combine.
4. Season with salt and pepper to taste.
5. Top with grated Parmesan cheese, if desired.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Green Lentil and Kale Soup with Lemon
This vibrant soup combines the earthy flavors of green lentils and kale with a burst of citrus from freshly squeezed lemon juice.
Ingredients:
– 1 cup dried green lentils, rinsed and drained
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups curly kale, stems removed and chopped
– 2 teaspoons lemon zest
– 2 lemons, juiced (about 4 tablespoons)
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the lentils, broth, and chopped kale. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Stir in the lemon zest and juice. Season with salt and pepper to taste.
5. Serve hot, garnished with additional lemon slices if desired.
Cooking Time: 40-50 minutes
Grilled Asparagus with Tahini Dressing
Elevate your vegetable game with this simple yet impressive side dish that combines the natural sweetness of asparagus with the creamy richness of tahini. Perfect for a quick weeknight dinner or a special occasion, this recipe is sure to please.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 1/4 cup tahini
– 2 tablespoons freshly squeezed lemon juice
– 1 clove garlic, minced
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together tahini, lemon juice, garlic, and salt until smooth.
3. Brush asparagus with olive oil and season with salt and pepper.
4. Grill asparagus for 8-10 minutes, turning occasionally, or until tender and slightly charred.
5. Drizzle tahini dressing over grilled asparagus and sprinkle with chopped parsley (if using).
6. Serve immediately.
Cooking Time: 15-20 minutes
Mediterranean Stuffed Bell Peppers with Brown Rice
A flavorful and nutritious vegetarian dish that combines the sweetness of bell peppers with the savory taste of Mediterranean spices, all wrapped up in a bed of nutty brown rice.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked brown rice
– 1/2 cup chopped Kalamata olives
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix cooked brown rice with olives, feta cheese, parsley, garlic, and olive oil.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Place bell peppers in a baking dish and cover with aluminum foil.
6. Bake for 25-30 minutes or until bell peppers are tender.
7. Remove foil and bake an additional 10-15 minutes or until lightly browned.
Cooking Time: 35-40 minutes
Broccoli and Almond Salad with Lemon Vinaigrette
A refreshing and healthy salad that combines the crunch of broccoli and almonds with a tangy lemon vinaigrette, perfect for a quick lunch or dinner.
Ingredients:
– 4 cups broccoli florets
– 1/2 cup sliced almonds
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese (for added flavor)
Instructions:
1. In a large bowl, combine broccoli florets and sliced almonds.
2. In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, salt, and pepper to make the vinaigrette.
3. Pour the vinaigrette over the broccoli mixture and toss to coat.
4. If using feta cheese, crumble it over the salad and toss again.
5. Serve immediately, garnished with lemon wedges if desired.
Cooking Time: 10 minutes ( preparation time included)
Artichoke and Spinach Whole Wheat Pasta
A flavorful and nutritious pasta dish that combines the tender taste of artichokes with the earthy sweetness of spinach, all wrapped up in a whole wheat package.
Ingredients:
– 8 oz whole wheat spaghetti
– 1 (14 oz) can artichoke hearts, drained and chopped
– 2 cups fresh spinach leaves
– 3 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package instructions until al dente.
2. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 1 minute.
3. Add the chopped artichoke hearts and cook for an additional 2-3 minutes, stirring occasionally.
4. Stir in the fresh spinach leaves and cook until wilted.
5. Combine cooked pasta and artichoke-spinach mixture. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Avocado and Chickpea Hummus Wrap
A delicious twist on the classic hummus wrap, this recipe combines the creaminess of avocado with the nutty flavor of chickpeas.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked chickpeas
– 1/4 cup hummus
– 1 tablespoon lemon juice
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 1 large flour tortilla
– Lettuce leaves, tomato slices, and red onion rings (optional)
Instructions:
1. In a medium bowl, combine the mashed avocado, chickpeas, hummus, lemon juice, and garlic powder. Mix until smooth.
2. Season with salt and pepper to taste.
3. Spread the hummus mixture onto the tortilla, leaving a 1-inch border around the edges.
4. Add lettuce leaves, tomato slices, and red onion rings if desired.
5. Roll up the wrap tightly and serve.
Cooking Time: 10 minutes
Fresh Herb Falafel with Tzatziki Sauce
Get ready to transport your taste buds to the Mediterranean with this refreshing recipe featuring crispy falafel patties and a tangy tzatziki sauce.
Ingredients:
For the falafel:
– 1 cup cooked chickpeas
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1/2 teaspoon baking powder
– Salt and pepper to taste
– 1/4 cup all-purpose flour
For the tzatziki sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon chopped fresh dill
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mash chickpeas with a fork until coarsely mashed.
3. Add parsley, cilantro, garlic, lemon juice, baking powder, salt, and pepper; mix well.
4. Gradually add flour, mixing until a dough forms.
5. Shape into patties and bake for 20-25 minutes or until crispy.
6. For the tzatziki sauce, combine yogurt, cucumber, dill, lemon juice, salt, and pepper in a bowl; mix well.
7. Serve falafel with tzatziki sauce.
Cooking Time: 30-40 minutes
Roasted Brussels Sprouts with Balsamic Glaze
Elevate the humble Brussels sprout with this easy and flavorful recipe, perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup balsamic glaze (homemade or store-bought)
– Optional: 1/4 cup chopped pecans or walnuts for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, salt, and pepper until evenly coated.
3. Spread the sprouts in a single layer on a baking sheet.
4. Roast in the preheated oven for 20-25 minutes, or until tender and caramelized, stirring occasionally.
5. While the sprouts roast, warm the balsamic glaze by microwaving it for 10-15 seconds or heating it gently over low heat.
6. Remove the sprouts from the oven and drizzle with the warmed balsamic glaze.
7. Garnish with chopped nuts, if desired.
Cooking Time: 20-25 minutes
Green Bean and Tomato Mediterranean Salad
Experience the bright flavors of the Mediterranean with this refreshing salad featuring green beans, juicy tomatoes, and a hint of lemon zest. Perfect for a light lunch or dinner, this recipe is quick to prepare and packed with nutrients.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 large tomatoes, diced
– 1/4 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 2 tablespoons extra-virgin olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley or oregano leaves for garnish (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Blanch the green beans until tender, about 5 minutes.
2. Shock the green beans in an ice bath to stop cooking. Drain and pat dry with paper towels.
3. In a large bowl, combine the cooled green beans, diced tomatoes, olives, and feta cheese.
4. Drizzle the olive oil and lemon juice over the salad, tossing gently to combine.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley or oregano leaves, if desired.
Cooking Time: 15 minutes
Cauliflower and Spinach Shakshuka
This Mediterranean-inspired dish combines the earthy sweetness of cauliflower with the nutty flavor of spinach, all wrapped up in a rich tomato sauce. Perfect for brunch or dinner, this shakshuka is sure to become a new favorite.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups fresh spinach leaves
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 tsp smoked paprika
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add onion and cook until translucent, about 3-4 minutes.
3. Add garlic, cauliflower, smoked paprika, salt, and pepper. Cook for an additional 5 minutes, stirring occasionally.
4. Stir in diced tomatoes and bring to a simmer.
5. Make 2-3 wells in the mixture and crack an egg into each well.
6. Transfer skillet to the preheated oven and bake for 15-20 minutes or until eggs are cooked through.
7. Remove from oven and stir in fresh spinach leaves. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 25-30 minutes
Garlicky Swiss Chard and White Bean Stew
This hearty stew combines the earthy flavor of Swiss chard with the creamy texture of cannellini beans, all wrapped up in a garlicky broth. Perfect for a cozy dinner or lunch.
Ingredients:
– 1 bunch Swiss chard, stems removed and chopped
– 2 cloves garlic, minced
– 1 can (15 oz) cannellini beans, drained and rinsed
– 4 cups vegetable broth
– 1/2 cup chicken broth
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup grated Parmesan cheese
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add garlic and cook, stirring occasionally, for 2-3 minutes or until fragrant.
3. Add chopped Swiss chard and cook, stirring occasionally, until wilted (about 5 minutes).
4. Add vegetable broth, chicken broth, and cannellini beans. Bring to a simmer.
5. Reduce heat to low and let stew cook, covered, for 20-25 minutes or until flavors have melded together.
6. Season with salt and pepper to taste. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Stuffed Grape Leaves with Herbed Quinoa
A flavorful twist on traditional dolmas, this recipe combines the tender leaves of Concord grapes with a savory quinoa filling infused with fresh herbs.
Ingredients:
– 20 grape leaves (fresh or jarred)
– 1 cup cooked white quinoa
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– Salt and pepper to taste
– Lemon wedges, for serving
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix quinoa with olive oil, garlic, parsley, and mint.
3. Lay grape leaves flat, with the stem end facing you.
4. Place about 1 tablespoon of quinoa mixture onto the center of each leaf.
5. Fold leaf over filling to form a neat package, tucking in sides as you go.
6. Arrange stuffed grape leaves seam-side down in a baking dish.
7. Cover and bake for 25 minutes.
8. Remove cover and bake an additional 10-15 minutes, or until grape leaves are tender.
Cooking Time: 35-40 minutes
Lemony Kale and Farro Salad
Brighten up your meal with this refreshing salad, packed with the goodness of kale, farro, and a burst of citrus flavor. This easy-to-make recipe is perfect for a quick lunch or dinner.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 cup cooked farro
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup chopped fresh parsley
Instructions:
1. In a large bowl, massage the kale leaves with your hands for about 2 minutes to help soften them.
2. Add the cooked farro, lemon juice, olive oil, salt, and pepper to the bowl. Toss until well combined.
3. Stir in the chopped parsley.
4. Serve immediately, or refrigerate for up to 24 hours before serving.
Cooking Time: None (all ingredients are prepared or cooked beforehand)
Grilled Zucchini with Mint and Feta
This flavorful summer side dish is perfect for hot days when you want something light, refreshing, and packed with flavor. The combination of grilled zucchini, fresh mint, and crumbly feta cheese is a match made in heaven!
Ingredients:
– 4 medium zucchinis
– 1/4 cup olive oil
– 2 tablespoons chopped fresh mint
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Brush both sides of the zucchinis with olive oil and season with salt and pepper.
3. Grill the zucchinis for 4-5 minutes per side, or until tender and slightly charred.
4. Meanwhile, mix together chopped mint and crumbled feta cheese in a bowl.
5. Once the zucchinis are cooked, brush them with olive oil and top each one with a spoonful of the mint-feta mixture.
6. Serve warm and enjoy!
Cooking Time: 12-15 minutes
Mediterranean Green Smoothie with Spinach and Kiwi
Escape the ordinary and refresh your senses with this vibrant Mediterranean-inspired green smoothie, packed with nutrients from spinach and kiwi.
Ingredients:
– 2 cups fresh baby spinach leaves
– 1 medium kiwi, peeled and chopped
– 1/2 cup frozen pineapple chunks
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (as needed)
– Lemon wedges and mint sprigs for garnish (optional)
Instructions:
1. Add the spinach leaves, kiwi, and pineapple to a blender.
2. Pour in the almond milk and add the honey. Blend on high speed until smooth and creamy.
3. Taste and adjust sweetness or thickness as needed.
4. Add ice cubes if you prefer a thicker texture. Blend until fully incorporated.
5. Pour into glasses and garnish with lemon wedges and mint sprigs, if desired.
Cooking Time: 2-3 minutes
Enjoy your refreshing Mediterranean Green Smoothie, perfect for a quick breakfast or post-workout pick-me-up!
Parsley and Walnut Tabbouleh
This Mediterranean-inspired salad combines the brightness of parsley with the earthiness of walnuts, perfect for a light and refreshing side dish or main course.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped toasted walnuts
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. In a large bowl, combine the cooked bulgur and chopped parsley.
2. Add the toasted walnuts, lemon juice, and olive oil. Toss gently to combine.
3. Season with salt to taste.
4. Serve immediately, garnished with additional parsley if desired.
Cooking Time: 10 minutes (including toasting time for walnuts)
Summary
Discover the flavors of the Mediterranean with these 20 nutritious recipes! From hearty stews to fresh salads, this collection offers a variety of delicious and healthy dishes. Recipes include Spinach and Feta Stuffed Chicken Breast, Herbed Quinoa Salad with Avocado and Cucumber, Roasted Eggplant and Chickpea Stew, and many more. These Mediterranean-inspired meals incorporate green ingredients like spinach, kale, broccoli, and avocado to provide a boost of vitamins and minerals. Whether you’re looking for a quick lunch or a satisfying dinner, these recipes are sure to please.