As the sun shines bright, it’s only natural to crave a flavorful and refreshing lunch that echoes the warm, vibrant spirit of the Mediterranean. With its rich history of culinary innovation, this region has given us some truly iconic dishes that are not only delicious but also surprisingly easy to prepare. Whether you’re looking for something light and healthy or satisfying and indulgent, the Mediterranean offers a wealth of inspiration.
In this article, we’ll be sharing 20 mouthwatering recipes that capture the essence of Mediterranean cuisine, from classic favorites like Greek salad and hummus wraps to creative twists on traditional dishes like lamb kofta kebabs and spinach-stuffed portobello mushrooms. Each recipe has been carefully curated to showcase the region’s signature flavors – think feta cheese, Kalamata olives, sun-dried tomatoes, and fragrant herbs like thyme and oregano.
Whether you’re in the mood for something new or a trusted favorite, these recipes are sure to become staples in your kitchen. So grab your apron, get ready to be transported to the Mediterranean coast, and let’s dive into the world of flavorful lunches that will leave you feeling like you’re sipping ouzo by the sea.
Greek Salad with Feta and Kalamata Olives
This classic Greek salad is a staple of Mediterranean cuisine, featuring the creamy tanginess of feta cheese, the brininess of kalamata olives, and the crunch of fresh vegetables.
Ingredients:
– 4-6 cups mixed greens ( Romaine, arugula, spinach)
– 1 cup cherry tomatoes, halved
– 1/2 cup Kalamata olives, pitted
– 1/2 cup crumbled feta cheese
– 1/4 cup red onion, thinly sliced
– 1/4 cup cucumber, sliced
– 2 tbsp. extra-virgin olive oil
– 1 tsp. red wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, cherry tomatoes, Kalamata olives, feta cheese, red onion, and cucumber.
2. Drizzle with olive oil and red wine vinegar; season with salt and pepper to taste.
3. Serve immediately, garnished with fresh parsley or oregano if desired.
Cooking Time: 10 minutes
Mediterranean Quinoa Bowl with Roasted Vegetables
Experience the flavors of the Mediterranean with this nutritious quinoa bowl filled with roasted vegetables and a tangy drizzle. This recipe is perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water
– 2 tablespoons olive oil
– 1 large eggplant, sliced into 1/4-inch thick rounds
– 1 large zucchini, sliced into 1/4-inch thick rounds
– 1 red bell pepper, seeded and sliced into 1-inch pieces
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: feta cheese crumbles, chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using 2 cups of water.
3. Toss eggplant, zucchini, and red bell pepper with olive oil, garlic, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. In a small bowl, whisk together lemon juice and a pinch of salt.
5. To assemble the quinoa bowls, place cooked quinoa at the bottom, followed by roasted vegetables, and drizzle with lemon dressing. Top with feta cheese crumbles and chopped parsley if desired.
Cooking Time: 45-50 minutes
Grilled Chicken Souvlaki with Tzatziki Sauce
Experience the flavors of Greece with this classic street food recipe, featuring marinated chicken skewers grilled to perfection and served with a refreshing dollop of tzatziki sauce.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 8-10 wooden skewers
– Tzatziki sauce (see below for recipe)
Instructions:
1. In a large bowl, whisk together olive oil, garlic, lemon juice, and oregano.
2. Add the chicken pieces and marinate for at least 30 minutes, or up to 2 hours in the refrigerator.
3. Preheat grill to medium-high heat.
4. Thread the marinated chicken onto the skewers, leaving a small space between each piece.
5. Grill the skewers for 8-10 minutes per side, or until cooked through.
6. Serve with tzatziki sauce and pita bread.
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– 1 minced garlic clove
– Salt and pepper to taste
Combine all ingredients in a bowl and refrigerate for at least 30 minutes before serving. Serve chilled or at room temperature.
Cooking Time: 20-25 minutes (including marinating time)
Lemon Garlic Shrimp with Orzo Pasta
Brighten up your dinner routine with this zesty and flavorful dish that combines succulent shrimp, tangy lemon, and aromatic garlic with nutty orzo pasta.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup white wine (optional)
– 1 tablespoon olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 8 ounces orzo pasta
– Fresh parsley, chopped (optional)
Instructions:
1. Cook orzo according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add shrimp and cook for 2-3 minutes per side, or until pink and cooked through.
4. Remove shrimp from skillet; add lemon juice, white wine (if using), salt, and pepper. Simmer for 2 minutes to reduce sauce.
5. Toss cooked orzo with shrimp and sauce. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Spinach and Feta Stuffed Portobello Mushrooms
Elevate your dinner game with this flavorful and healthy recipe! Succulent Portobello mushrooms are filled with a savory mixture of spinach, feta cheese, and herbs, resulting in a deliciously satisfying meal.
Ingredients:
– 4 large Portobello mushrooms
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine spinach, feta cheese, garlic, salt, and pepper.
3. Wipe the mushrooms clean with a damp cloth and remove stems.
4. Stuff each mushroom cap with the spinach-feta mixture, dividing it evenly among the four caps.
5. Drizzle the tops with olive oil and sprinkle with chopped parsley (if using).
6. Bake for 15-20 minutes or until the mushrooms are tender and filling is heated through.
Cooking Time: 15-20 minutes
Hummus and Veggie Wrap with Tahini Dressing
Satisfy your cravings with this flavorful wrap, packed with creamy hummus, crunchy veggies, and a tangy tahini dressing.
Ingredients:
– 1 cup cooked chickpeas
– 2 tablespoons lemon juice
– 1/4 cup tahini
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 large cucumber, sliced
– 1 large bell pepper, sliced
– 1 avocado, sliced
– 2 tablespoons chopped fresh parsley
– 1 whole wheat tortilla
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, olive oil, garlic, salt, and pepper. Blend until smooth.
2. Spread the hummus on the tortilla, leaving a small border around the edges.
3. Top with cucumber, bell pepper, avocado, and parsley.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Eggplant Caponata with Toasted Baguette
This Sicilian-inspired recipe combines sweet and savory flavors, featuring roasted eggplant, capers, and olives. Paired with toasted baguette slices, this dish makes for a satisfying appetizer or side.
Ingredients:
– 2 large eggplants, sliced into 1/2-inch thick rounds
– 3 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup capers, rinsed and drained
– 1/4 cup pitted green olives, sliced
– Salt and pepper to taste
– 1 baguette, cut into 1-inch slices
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss eggplant slices with olive oil, salt, and pepper. Spread on a baking sheet in a single layer.
3. Roast for 30-40 minutes or until tender and lightly caramelized.
4. Meanwhile, toast baguette slices in the oven for 5-7 minutes or until crispy.
5. In a large skillet, sauté onion and garlic until softened. Add capers and olives; cook for an additional 2-3 minutes.
6. Combine roasted eggplant with the skillet mixture. Serve warm with toasted baguette slices.
Cooking Time: Approximately 45-50 minutes
Mediterranean Lentil Soup with Lemon and Herbs
Warm up with this vibrant and flavorful soup, infused with the brightness of lemon and the warmth of Mediterranean herbs. This hearty lentil soup is perfect for a chilly evening or a quick weeknight meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 carrot, peeled and chopped
– 1 celery stalk, chopped
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrot, and celery; cook until the vegetables are tender, about 8 minutes.
3. Add the lentils, diced tomatoes, lemon juice, and oregano. Season with salt and pepper to taste.
4. Pour in the water and bring to a boil.
5. Reduce heat to low and simmer, covered, for 30-40 minutes or until the lentils are tender.
6. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Falafel Pita Pockets with Cucumber Tomato Salad
Transforming the flavors of the Middle East into a delicious and easy-to-make meal, this recipe combines crispy falafel patties with fresh cucumber and tomato salad in soft pita pockets.
Ingredients:
– 1 package of falafel mix
– 2 tablespoons olive oil
– 4 pita breads
– 1 large cucumber, sliced
– 2 large tomatoes, diced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Tahini sauce (optional)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Prepare the falafel mix according to package instructions.
3. Form the mixture into patties and bake for 20-25 minutes, or until crispy.
4. Meanwhile, toast the pita breads by wrapping them in foil and baking for 5-7 minutes.
5. In a bowl, combine cucumber, tomatoes, parsley, salt, and pepper.
6. Assemble the falafel pita pockets by placing a few patties inside each pita bread, followed by a spoonful of cucumber tomato salad.
7. Serve with Tahini sauce (if using) for an added creamy touch.
Cooking Time: 30-40 minutes
Baked Cod with Tomatoes, Olives, and Capers
This Mediterranean-inspired recipe brings together the flavors of fresh cod, juicy tomatoes, briny olives, and tangy capers. The result is a moist and flavorful fish dish perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large tomatoes, diced
– 1/4 cup pitted green olives, sliced
– 2 tbsp capers, rinsed and drained
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the cod fillets on the prepared baking sheet.
4. In a small bowl, mix together diced tomatoes, sliced olives, capers, and garlic.
5. Spoon the tomato-olive mixture over the cod fillets.
6. Drizzle with olive oil and season with salt and pepper to taste.
7. Bake for 12-15 minutes or until the fish is cooked through.
Cooking Time: 12-15 minutes
Chickpea and Avocado Salad with Lemon Dressing
A refreshing and healthy salad that combines the creaminess of avocado with the nutty flavor of chickpeas, all tied together with a tangy lemon dressing.
Ingredients:
– 1 (15 oz) can chickpeas, drained and rinsed
– 2 ripe avocados, diced
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine chickpeas and diced avocado.
2. In a small bowl, whisk together lemon juice, olive oil, and garlic until well combined.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley or cilantro leaves, if desired.
Cooking Time: 10 minutes
Stuffed Grape Leaves (Dolmas) with Pine Nuts
Stuffed Grape Leaves with Pine Nuts (Dolmas)
A classic Mediterranean dish that combines the tanginess of grape leaves with the nutty flavor of pine nuts. This recipe is a twist on the traditional dolma, adding crunch and depth to this popular appetizer.
Ingredients:
– 20-25 grape leaves
– 1 cup cooked rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup pine nuts
– 1/4 cup olive oil
– Salt and pepper to taste
– Lemon juice (optional)
Instructions:
1. Start by preparing the grape leaves. Rinse them with water, then blanch in boiling water for 30 seconds. Remove from heat and let cool.
2. In a bowl, mix together cooked rice, parsley, mint, pine nuts, olive oil, salt, and pepper.
3. Lay a grape leaf flat on a work surface, with the stem end facing you. Place about 1 tablespoon of the rice mixture in the center of the leaf.
4. Fold the stem end over the filling, then fold in the sides and roll the leaf into a neat package. Repeat with remaining leaves and filling.
5. Serve warm or at room temperature. If desired, squeeze a bit of lemon juice over the dolmas for added brightness.
Cooking Time: 20-25 minutes
Grilled Halloumi Cheese with Watermelon and Mint
This sweet and savory combination is perfect for a light and refreshing summer meal or snack. The crispy grilled halloumi cheese pairs beautifully with the juicy watermelon and fresh mint, creating a harmonious balance of flavors.
Ingredients:
– 1 block of halloumi cheese
– 2 cups of cubed watermelon
– 1/4 cup of fresh mint leaves
– 2 tablespoons of olive oil
– Salt to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. Brush both sides of the halloumi cheese with olive oil and season with salt.
3. Grill the halloumi cheese for 2-3 minutes per side, or until crispy and golden brown.
4. Meanwhile, combine the cubed watermelon and fresh mint leaves in a bowl.
5. Once the cheese is grilled, place it on top of the watermelon mixture and serve immediately.
Cooking Time: 6-8 minutes
Mediterranean Tuna Salad with White Beans
Mediterranean Tuna Salad with White Beans: A refreshing and protein-packed salad that combines the flavors of the Mediterranean with the comfort of white beans.
Ingredients:
– 1 (5 oz) can of tuna in water, drained and flaked
– 1 cup cooked white beans (such as cannellini or navy)
– 1/2 cup chopped red onion
– 1/4 cup chopped fresh parsley
– 2 tablespoons extra virgin olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika
Instructions:
1. In a large bowl, combine the tuna, white beans, red onion, and parsley.
2. Drizzle with olive oil and lemon juice; toss gently to combine.
3. Season with salt, pepper, and paprika (if using).
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes
Roasted Red Pepper and Feta Frittata
Elevate your breakfast or brunch game with this flavorful and vibrant frittata, packed with roasted red peppers and crumbly feta cheese.
Ingredients:
– 6 eggs
– 1 large onion, diced
– 2 cloves of garlic, minced
– 2 roasted red bell peppers (see note), chopped
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, sauté the onion and garlic until softened.
3. Add the roasted red peppers and cook for an additional minute.
4. Whisk together eggs and season with salt and pepper.
5. Pour the egg mixture over the pepper mixture in the skillet.
6. Cook for 2-3 minutes or until the edges start to set.
7. Sprinkle feta cheese on top and transfer the skillet to the oven.
8. Bake for 12-15 minutes, or until the eggs are almost set and the cheese is melted.
9. Remove from oven and garnish with chopped parsley (if using).
10. Serve warm, sliced into wedges.
Cooking Time: 20-25 minutes
Zucchini and Tomato Tian with Herbed Breadcrumbs
This colorful tian showcases the flavors of summer, combining tender zucchini and tomatoes with crispy herbed breadcrumbs. Perfect for a light lunch or dinner, it’s also a great side dish for your next BBQ.
Ingredients:
– 2 medium zucchinis, sliced into 1/8-inch thick rounds
– 2 large tomatoes, diced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh basil
– Salt and pepper to taste
– 1 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add zucchini slices to the skillet in batches, cooking until tender, about 3-4 minutes per batch.
4. In a separate bowl, mix together breadcrumbs, parsley, basil, salt, and pepper.
5. In a 9×13-inch baking dish, create a layer of cooked zucchini. Top with a layer of tomatoes, then sprinkle with herbed breadcrumbs and Parmesan cheese. Repeat the layers two more times, finishing with a layer of crumbs on top.
6. Bake for 25-30 minutes or until the top is golden brown.
Cooking Time: 25-30 minutes
Lamb Kofta Kebabs with Yogurt Sauce
Experience the flavors of the Middle East with these tender lamb koftas and creamy yogurt sauce.
Ingredients:
– 500g lamb mince
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon coriander
– Salt and pepper to taste
– 10 bamboo skewers, soaked in water for 30 minutes
– Yogurt Sauce (see below)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, combine lamb mince, chopped onion, minced garlic, olive oil, cumin, coriander, salt, and pepper. Mix well with your hands until just combined.
3. Thread 2-3 tablespoons of the lamb mixture onto each skewer, leaving a small gap at the top.
4. Grill koftas for 8-10 minutes per side, or until cooked through.
5. Meanwhile, prepare Yogurt Sauce (see below).
Yogurt Sauce:
– 250g plain yogurt
– 1 tablespoon lemon juice
– 1 minced garlic clove
– Salt to taste
Mix all ingredients together and refrigerate for at least 30 minutes.
Cooking Time: 16-20 minutes total. Serve warm with Yogurt Sauce.
Orzo Salad with Sun-Dried Tomatoes and Basil
This refreshing summer salad combines the nutty flavor of orzo with the sweetness of sun-dried tomatoes, all tied together with fresh basil. Perfect for a light lunch or as a side dish.
Ingredients:
– 1 cup cooked orzo
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup fresh basil leaves, chopped
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/2 teaspoon garlic powder (optional)
Instructions:
1. In a large bowl, combine cooked orzo, sun-dried tomatoes, and basil.
2. Drizzle with olive oil and lemon juice; toss to coat.
3. Season with salt, pepper, and garlic powder (if using).
4. Serve at room temperature or chilled.
Cooking Time: 10 minutes
Spanakopita (Greek Spinach Pie) with Phyllo Dough
Experience the authentic flavors of Greece with this classic spinach pie recipe, made with crispy phyllo dough and a delicious filling.
Ingredients:
– 1 package of phyllo dough (usually found in the freezer section)
– 2 cups fresh spinach leaves
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 cup crumbled feta cheese
– 1/2 cup ricotta cheese
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Thaw phyllo dough according to package instructions.
3. In a large skillet, sauté chopped onion and minced garlic until softened. Add fresh spinach leaves and cook until wilted.
4. In a separate bowl, combine crumbled feta cheese, ricotta cheese, salt, and pepper.
5. Layer phyllo dough in a 9×13-inch baking dish, brushing each sheet with olive oil.
6. Spread the spinach mixture evenly over the phyllo dough, followed by the feta-ricotta mixture.
7. Roll out remaining phyllo dough into thin sheets and place on top of filling.
8. Bake for 45-50 minutes or until golden brown.
Cooking Time: 45-50 minutes
Baba Ganoush with Pita Chips and Fresh Herbs
Elevate your snack game with this creamy Baba Ganoush recipe, perfectly paired with crispy pita chips and a sprinkle of fresh herbs. A classic Middle Eastern dip gets a bright and refreshing twist.
Ingredients:
– 2 large eggplants
– 1/4 cup tahini
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– Pita chips for serving
Instructions:
1. Preheat oven to 400°F (200°C). Pierce eggplants with a fork several times and roast for 45-50 minutes, or until charred and soft.
2. Let eggplants cool, then peel and place in a blender or food processor with remaining ingredients except herbs. Blend until smooth.
3. Stir in chopped parsley and cilantro.
4. Serve Baba Ganoush with pita chips and enjoy!
Cooking Time: 45-50 minutes
Summary
Discover the flavors of the Mediterranean with these 20 delicious and quick lunch recipes! From classic Greek Salad to innovative dishes like Spinach and Feta Stuffed Portobello Mushrooms, there’s something for everyone. Enjoy the bold flavors and aromas of grilled meats, fresh vegetables, and tangy sauces. Perfect for busy days when you need a nutritious and satisfying meal that’s easy to prepare. Try these Mediterranean-inspired recipes and bring a taste of the sunny Mediterranean coast to your lunchtime!