10+ Mediterranean Food Recipes to Savor and Enjoy

Mediterranean food is known for its vibrant flavors and healthy ingredients. It’s a great way to explore a variety of dishes that are not only delicious but also packed with nutrition. These recipes often include fresh vegetables, whole grains, and lean proteins.

Incorporating Mediterranean recipes into your cooking can help you discover new tastes and cooking methods. From appertizers to main courses, there is a wide range of meals to suit any occasion, making it easy for you to impress family and friends with your culinary skills.

1) Greek Sheet Pan Chicken

Greek sheet pan chicken is a simple and delicious meal that’s perfect for a weeknight dinner. You can make everything in one pan, which makes cleanup easy. The juicy chicken pairs well with vibrant Mediterranean vegetables.

To start, get chicken thighs for their tenderness. Add veggies like bell peppers, potatoes, and onions for color and flavor. A tasty garlic and lemon rub brings it all together.

You can cook this meal at 400°F (200°C) for about 45 minutes. As it bakes, the flavors blend, creating a delightful dish that looks as good as it tastes.

Ingredients

• 4 chicken thighs
• 2 bell peppers
• 2 medium potatoes
• 1 onion
• 3 tablespoons olive oil
• Juice of 1 lemon
• 3 cloves garlic
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Prepare the vegetables and place them on a sheet pan.
3. In a bowl, mix olive oil, lemon juice, minced garlic, salt, and pepper.
4. Coat the chicken with the mixture and arrange it on the pan.
5. Bake for 45 minutes or until the chicken is cooked through.

2) Lentil Salad with Cucumber and Herbs

Lentil salad is a fresh and healthy choice for any meal. The combination of lentils, cucumber, and herbs creates a tasty dish. It’s also vegan and gluten-free, making it a great option for everyone.

To make this salad, you’ll need green French lentils, diced cucumbers, and a mix of fresh herbs like parsley and mint. The dressing typically includes olive oil and lemon juice for a zesty flavor.

This salad is not only delicious but also easy to prepare. You can enjoy it as a side dish or as a refreshing main course.

Ingredients

• 1 cup green French lentils
• 1 large cucumber, diced
• 1/2 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 3 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Cooking Instructions

1. Rinse the lentils under cold water.
2. Cook lentils in a pot with 4 cups of water for 20-25 minutes at 350°F (180°C).
3. Drain and let cool.
4. Combine lentils, cucumber, parsley, and mint in a bowl.
5. Whisk olive oil, lemon juice, salt, and pepper together.
6. Pour dressing over the salad and mix well.

3) Stuffed Salmon with Spinach and Feta

Stuffed salmon with spinach and feta is a delightful dish. It combines the rich flavors of salmon with creamy feta and fresh spinach for a healthy meal.

You can prepare this dish in about 30 minutes. First, season your salmon fillets. Next, make the filling by mixing feta cheese, chopped spinach, and scallions.

Once the filling is ready, stuff it into the salmon fillets. Bake the salmon at 375°F (190°C) until it’s cooked through.

This recipe is not only tasty but also packed with nutrients. Enjoy it with a side salad or some roasted vegetables for a complete meal.

Ingredients

• 4 salmon fillets
• 2 tbsp olive oil
• Salt and pepper
• 3 scallions, chopped
• 1 clove garlic, minced
• 4 oz baby spinach
• 4 oz feta cheese

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Season the salmon fillets with olive oil, salt, and pepper.
3. In a bowl, mix scallions, garlic, spinach, and feta.
4. Stuff the mixture into the salmon fillets.
5. Place the fillets in a baking dish and bake for 20-25 minutes or until done.

4) Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is fresh and full of flavor. You’ll enjoy the mix of crunchy cucumbers, sweet tomatoes, and creamy feta cheese. It’s simple to make and perfect for lunch or dinner.

To start, gather your ingredients. You can easily adjust them based on your taste. The salad is light, healthy, and packed with nutrients.

Ingredients

• 1 can chickpeas, drained
• 1 cucumber, diced
• 1 bell pepper, chopped
• 1 red onion, diced
• 1 cup cherry tomatoes, halved
• ½ cup feta cheese, crumbled
• Fresh parsley, chopped
• Juice of 1 lemon
• Olive oil
• Salt and pepper to taste

Cooking Instructions

1. In a large bowl, combine chickpeas, cucumber, bell pepper, onion, tomatoes, and feta.
2. Add chopped parsley, lemon juice, and a drizzle of olive oil.
3. Season with salt and pepper.
4. Toss everything together until well mixed. Enjoy!

5) Roasted Rainbow Carrots with Garlicky Yogurt

Roasted rainbow carrots are a colorful and tasty addition to your meals. They are not only beautiful but also rich in flavor. The combination of sweet carrots and creamy, garlicky yogurt makes for a delightful side dish.

To prepare, start by roasting the carrots until they are tender and slightly caramelized. While they roast, mix yogurt with minced garlic and a bit of salt. This simple sauce adds a nice touch and complements the carrots perfectly.

Serve your roasted carrots drizzled with the garlicky yogurt. You can add fresh herbs like mint for extra flavor. Enjoy this healthy and delicious dish!

Ingredients

• Rainbow carrots (about 1 pound or 450 grams)
• Olive oil (2 tablespoons)
• Salt (to taste)
• Greek yogurt (1 cup or 240 grams)
• Garlic (2 cloves, minced)

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Toss the carrots with olive oil and salt.
3. Spread them on a baking sheet.
4. Roast for 25-30 minutes, until tender.
5. Mix yogurt and minced garlic in a bowl.
6. Serve carrots topped with garlicky yogurt.

6) Greek Baked Beans (Gigantes)

Greek baked beans, or Gigantes, are a delightful dish. They feature large white beans cooked in a rich tomato sauce. The beans are tender and absorb all the flavors from the sauce, making them a comforting meal.

To make them, you will need simple ingredients. This dish is typically seasoned with garlic, onions, and fragrant herbs. Adding a good amount of extra virgin olive oil enhances the taste and gives it a classic Mediterranean flair.

Gigantes are often served as a main dish or a side. They pair well with crusty bread or a fresh salad.

Ingredients

• 1 pound dried Corona beans (or any large white beans)
• 3 quarts cold water
• 2 bay leaves
• 1 large red onion, diced
• 3 cloves garlic, sliced
• 2 cups tomato sauce
• Olive oil, to taste
• Salt and pepper, to taste
• Fresh herbs (such as parsley or dill)

Cooking Instructions

1. Rinse the beans and soak them overnight in water.
2. Drain and place beans in a large pot with 3 quarts of water and bay leaves.
3. Cook over medium heat for 40 minutes until tender.
4. Preheat the oven to 350°F (175°C).
5. In a baking dish, combine cooked beans, diced onion, garlic, and tomato sauce.
6. Drizzle with olive oil and season with salt and pepper.
7. Bake for 30-40 minutes until bubbly and golden.

7) Chicken Gyro Bowl with Feta

A Chicken Gyro Bowl with Feta is a delicious and easy meal. It brings together tender marinated chicken, fresh vegetables, and creamy feta cheese. You’ll love how satisfying this dish is.

Start by cooking chicken until it’s golden brown. Add your favorite veggies like tomatoes and cucumbers for crunch. The feta cheese adds a nice salty touch that pairs well with everything.

Top it off with tzatziki sauce for extra flavor. Serve it all over a bed of rice or greens. This bowl is great for lunch or dinner!

Ingredients

• 2 chicken tenderloins
• 1 cup cooked rice
• ½ cup diced tomatoes
• ½ cup diced cucumber
• ¼ cup feta cheese
• ¼ cup tzatziki sauce
• Olive oil
• Lemon juice
• Fresh herbs (optional)

Cooking Instructions

1. Marinate chicken in olive oil and lemon juice.
2. Cook chicken in a skillet over medium heat (350°F / 175°C) for about 6-8 minutes.
3. Slice the chicken and set aside.
4. Assemble the bowl: rice, chicken, tomatoes, cucumbers, and feta.
5. Drizzle with tzatziki sauce and sprinkle with fresh herbs if desired. Enjoy!

8) Roasted Cod with Burst Tomatoes

Roasted cod with burst tomatoes is a simple and delicious dish. The combination of fresh tomatoes and flaky fish creates a wonderful flavor. You can prepare it in one skillet, making clean-up easy.

To start, season your cod fillets with salt and pepper. Heat a little oil in your skillet over medium heat. Add the cod and cook until it’s golden on one side.

Next, toss in cherry tomatoes. As they cook, they’ll burst and add a juicy sweetness to the dish. You can also add garlic for extra flavor.

Finish by squeezing some fresh lemon juice over the top. Serve it with a side of rice or crusty bread to soak up the juices.

Ingredients

• 2 cod fillets
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 lemon, for juice

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Season the cod fillets with salt and pepper.
3. Heat olive oil in a skillet over medium heat.
4. Place the cod in the skillet and cook for 3-4 minutes until golden.
5. Add cherry tomatoes and garlic; stir gently.
6. Cook for another 5-7 minutes until tomatoes burst.
7. Squeeze fresh lemon juice over the dish before serving.

9) Farinata Pancake with Herbs

Farinata is a tasty Italian pancake made mostly from chickpea flour. You can make it easily, and it’s packed with flavor. You can enjoy it as a snack or appetizer.

To make your farinata, mix chickpea flour with water, olive oil, and salt. Then, add herbs like rosemary or thyme. These herbs give it a delightful taste. You can also include onions for extra flavor.

Bake the mixture in a hot oven until the edges turn crispy. The inside should stay soft and custardy. Serve it warm, and enjoy each bite!

Ingredients:

• 1 cup chickpea flour
• 1 ½ cups water
• 2 tsp sea salt
• ⅓ cup olive oil
• ½ yellow onion (optional)
• Fresh herbs (like rosemary or thyme)

Cooking Instructions:

1. Preheat oven to 550°F (288°C).
2. In a mixing bowl, combine chickpea flour and salt.
3. Stir in water and olive oil until smooth.
4. Add chopped onion and herbs if desired.
5. Pour the mixture into a greased pan.
6. Bake for 20-25 minutes or until golden.
7. Let it cool slightly, then slice and serve warm.

10) Spanakopita (Spinach Pie)

Spanakopita is a delicious Greek pie filled with spinach and feta cheese. This savory dish features crispy layers of phyllo dough that make it both flaky and satisfying.

To make spanakopita, you will need fresh spinach, feta cheese, onions, and herbs like dill. It’s a wonderful option for a light lunch or a tasty appetizer at gatherings.

The pie is baked until golden brown, creating a delightful texture. You can serve it warm or at room temperature.

Ingredients

• 1 package of phyllo dough
• 1 pound fresh spinach
• 1 cup crumbled feta cheese
• 1 onion, chopped
• 1/4 cup fresh dill
• Olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).

2. Sauté onions in olive oil until they become soft.

3. Add the spinach and cook until it wilts.

4. Remove the mixture from heat and mix in feta, dill, salt, and pepper.

5. Layer phyllo dough in a greased baking dish, and then brush each layer with olive oil.

6. Spread the spinach mixture on top.

7. Cover the spinach mixture with more phyllo layers, and then brush each with olive oil.

8. Bake for 30-35 minutes until the top turns golden brown.

9. Allow the dish to cool, and then serve. Enjoy!