12 Easy Mediterranean Recipes

Just as you're looking to add more healthy options to your dinner rotation, the Mediterranean diet happens to be gaining recognition as one of the world's most nutritious eating patterns. You'll find these 12 simple recipes capture the vibrant flavors of coastal Mediterranean cuisine, from Greece to Spain, without requiring hard-to-find ingredients or complex techniques. Let's start with the basics, and soon you'll master dishes that combine fresh vegetables, lean proteins, and heart-healthy olive oil.

Classic Greek Salad

Classic Greek Salad is a vibrant and refreshing dish that perfectly captures the essence of Mediterranean cuisine. With its crisp vegetables, tangy feta cheese, and aromatic herbs, this salad has become a staple not only in Greece but worldwide, offering a perfect balance of flavors and textures.

The key to an authentic Greek salad lies in the quality and freshness of its ingredients. Unlike many modern interpretations, traditional Greek salad (also known as "Horiatiki") doesn't include lettuce or other leafy greens. Instead, it focuses on chunky vegetables dressed simply with extra virgin olive oil and dried oregano.

Ingredients:

• 4 large tomatoes, cut into chunks
• 1 large cucumber, sliced
• 1 red onion, thinly sliced
• 1 green bell pepper, chopped
• 200g block feta cheese
• 16-20 Kalamata olives
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and black pepper to taste

Cut all vegetables into large, chunky pieces – tomatoes into wedges, cucumber into thick half-moons, onion into rings, and bell pepper into chunks. Place all vegetables in a large bowl. Add the Kalamata olives. Mix the olive oil, red wine vinegar, oregano, salt, and pepper in a small bowl.

Place the whole block or large chunks of feta cheese on top of the vegetables. Pour the dressing over the salad and sprinkle with additional oregano. Traditional Greek salad is served with the feta on top rather than crumbled throughout.

For best results, use room temperature tomatoes for maximum flavor, and serve the salad immediately after preparing. If you need to make it in advance, keep the dressing separate and add it just before serving. Avoid refrigerating the tomatoes, as cold temperatures can diminish their flavor and create a mealy texture.

Mediterranean Grilled Chicken

Mediterranean Grilled Chicken is a vibrant and flavorful dish that captures the essence of coastal Mediterranean cuisine. The combination of fresh herbs, lemon, garlic, and olive oil creates a marinade that infuses the chicken with bright, aromatic flavors while keeping it tender and juicy.

This versatile dish can be served year-round and pairs perfectly with various Mediterranean sides like Greek salad, roasted vegetables, or couscous. The marinade works equally well with chicken breasts, thighs, or even whole butterflied chickens, making it adaptable to different preferences and occasions.

Ingredients:

• 4 chicken breasts (boneless, skinless)
• 1/4 cup extra virgin olive oil
• 3 cloves garlic, minced
• 2 lemons, juiced
• 2 tablespoons fresh oregano, chopped
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon paprika
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes

Mix all marinade ingredients in a bowl, then place the chicken and marinade in a resealable plastic bag or container. Refrigerate for at least 2 hours or up to 8 hours for best results. When ready to cook, preheat the grill to medium-high heat. Remove chicken from marinade and discard remaining liquid. Grill the chicken for 6-7 minutes per side, or until internal temperature reaches 165°F (74°C).

Let the chicken rest for 5-10 minutes before slicing to retain juices. Monitor the grill temperature carefully, as the olive oil in the marinade can cause flare-ups. If cooking indoors, a grill pan or cast-iron skillet can be used instead of an outdoor grill.

For optimal results, bring the chicken to room temperature 30 minutes before grilling, and ensure the grill grates are clean and well-oiled to prevent sticking. If using chicken breasts of different thicknesses, pound them to an even thickness before marinating to ensure uniform cooking.

One-Pan Lemon Garlic Shrimp

One-Pan Lemon Garlic Shrimp is a vibrant Mediterranean dish that combines succulent shrimp with bright citrus and aromatic garlic. This quick and easy meal captures the essence of coastal Mediterranean cuisine while requiring minimal cleanup due to its one-pan preparation method.

The dish relies on quality ingredients and proper timing to achieve the perfect balance of flavors. Fresh shrimp, when cooked correctly, becomes tender and pairs beautifully with the zesty lemon sauce, while the garlic adds depth and traditional Mediterranean character to the overall taste profile.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 4 tablespoons olive oil
• 6 cloves garlic, minced
• 1 lemon, juiced and zested
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon dried oregano
• Salt and black pepper to taste
• 1/4 cup fresh parsley, chopped
• 2 tablespoons butter
• 1/4 cup white wine (optional)

Heat olive oil in a large skillet over medium-high heat. Add minced garlic and red pepper flakes, sautéing for 30 seconds until fragrant. Add the shrimp to the pan in a single layer, season with salt, pepper, and oregano, and cook for 2-3 minutes on each side until pink and opaque.

Reduce heat to medium-low, add butter and let it melt. Pour in lemon juice, zest, and white wine if using. Simmer for 2-3 minutes until the sauce slightly thickens. Remove from heat and sprinkle with fresh parsley before serving.

For best results, ensure shrimp are completely thawed and patted dry before cooking. Avoid overcrowding the pan, as this can lead to steaming instead of searing. The dish can be served immediately over pasta, rice, or with crusty bread to soak up the flavorful sauce.

Homemade Hummus

Classic Homemade Hummus is a staple of Mediterranean and Middle Eastern cuisine. This creamy, protein-rich dip made from chickpeas has become increasingly popular worldwide due to its versatility, nutritional value, and incredible taste. When made from scratch, hummus offers a depth of flavor and texture that store-bought versions simply can't match.

The key to exceptional hummus lies in achieving the perfect balance between its core ingredients: chickpeas, tahini, lemon juice, garlic, and olive oil. While the basic recipe remains consistent, the smoothness and richness of the final product depend largely on the quality of ingredients used and the technique employed during preparation.

• 2 (15 oz) cans chickpeas, drained and rinsed
• 1/3 cup tahini
• 3 tablespoons fresh lemon juice
• 2-3 cloves garlic, minced
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 cup extra virgin olive oil
• 1/4 cup cold water
• Paprika for garnish (optional)

Begin by draining and rinsing the chickpeas thoroughly. For an ultra-smooth hummus, remove the outer skins by gently pinching each chickpea between your fingers – though this step is optional, it results in a significantly creamier texture. Place the peeled chickpeas in a food processor and pulse until they form a coarse paste.

Add the tahini, lemon juice, garlic, cumin, and salt to the food processor. With the machine running, slowly drizzle in the olive oil and cold water through the feed tube. Continue processing for 3-5 minutes until the hummus becomes very smooth and creamy. If needed, add more cold water, one tablespoon at a time, to achieve desired consistency.

For best results, allow the hummus to rest in the refrigerator for at least 30 minutes before serving. This resting period allows the flavors to meld and develop fully. When ready to serve, transfer to a serving bowl, create a shallow well in the center, drizzle with additional olive oil, and sprinkle with paprika if desired.

TIPS: Temperature plays a crucial role in hummus preparation – using warm chickpeas or room temperature ingredients will result in a smoother final product. If using dried chickpeas instead of canned, soak them overnight and cook with 1/2 teaspoon of baking soda to help soften them. Store homemade hummus in an airtight container in the refrigerator for up to one week, though you may need to add a small amount of water or olive oil to refresh the texture before serving.

Quick Seafood Pasta

The beauty of this recipe lies in its versatility and speed of preparation. While traditional seafood pasta can sometimes be complex and time-consuming, this quick version maintains the authentic flavors while getting dinner on the table in about 30 minutes. The key is using quality ingredients and timing the cooking process precisely.

Ingredients:

• 1 pound linguine or spaghetti
• 1 pound mixed seafood (shrimp, mussels, calamari)
• 4 tablespoons olive oil
• 6 cloves garlic, minced
• 1 teaspoon red pepper flakes
• 1 cup white wine
• 2 tablespoons butter
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh lemon juice
• Salt and black pepper to taste
• Cherry tomatoes (optional)

Start by bringing a large pot of salted water to boil for the pasta. While waiting, heat olive oil in a large skillet over medium heat and sauté garlic until fragrant. Add red pepper flakes and cook for another minute. Pour in the white wine and let it reduce by half.

Add the seafood to the skillet, starting with the items that take longest to cook (mussels first, then calamari, and finally shrimp). As the seafood cooks, cook the pasta until al dente. Once the seafood is nearly done, add butter, lemon juice, and season with salt and pepper. Drain the pasta, reserving some pasta water, and add it to the seafood mixture, tossing everything together. Add pasta water if needed to create a silky sauce.

When preparing this dish, remember that seafood can quickly become overcooked and rubbery. Always have all ingredients prepared before starting to cook, and monitor the seafood closely. If using frozen seafood, thaw it completely and pat dry to ensure proper searing. The pasta water's starch is crucial for creating a smooth, emulsified sauce, so don't forget to reserve some before draining.

Roasted Mediterranean Vegetables

Roasted Mediterranean vegetables are a colorful and flavorful side dish that captures the essence of Mediterranean cuisine. The combination of seasonal vegetables, herbs, and olive oil creates a harmonious blend of textures and tastes that complement any main course.

This versatile dish can be served hot or at room temperature, making it perfect for both casual family dinners and elegant entertaining. The natural sweetness of the vegetables is enhanced through the roasting process, while the herbs and garlic add depth and complexity to the overall flavor profile.

Ingredients:

• 2 zucchini, cut into chunks
• 2 red bell peppers, cut into chunks
• 1 eggplant, cut into chunks
• 1 red onion, cut into wedges
• 2 cups cherry tomatoes
• 4 garlic cloves, whole
• 1/4 cup extra virgin olive oil
• 2 tablespoons fresh thyme
• 1 tablespoon fresh rosemary
• 1 teaspoon dried oregano
• Salt and black pepper to taste

Preheat the oven to 425°F (220°C). Cut all vegetables into similar-sized pieces to ensure even cooking. Place the vegetables in a large roasting pan or baking sheet, ensuring they're arranged in a single layer. Drizzle with olive oil and sprinkle with herbs, salt, and pepper. Toss everything together until the vegetables are evenly coated.

Roast for 35-40 minutes, turning the vegetables halfway through cooking. The vegetables should be tender and lightly caramelized around the edges. Some vegetables may cook faster than others, so check periodically and remove any pieces that are done to prevent burning.

For best results, avoid overcrowding the roasting pan as this will cause the vegetables to steam rather than roast. Using a pan with low sides will promote better air circulation and more even browning. The vegetables can be prepared up to a day in advance and reheated just before serving, though they're most delicious when served fresh from the oven.

Greek-Style Lamb Meatballs

Mediterranean-style lamb meatballs, known as keftedes in Greece, are a staple of traditional Greek cuisine that combines aromatic herbs, garlic, and tender ground lamb. These savory meatballs are crispy on the outside while remaining juicy and flavorful on the inside, making them perfect as appetizers or as part of a main course.

When properly prepared, these meatballs capture the essence of Mediterranean cooking with their blend of mint, oregano, and distinctive lamb flavor. They can be served with tzatziki sauce, warm pita bread, or as part of a mezze platter alongside other Mediterranean favorites.

Ingredients:

• 1 pound ground lamb
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1/2 cup breadcrumbs
• 1 large egg
• 2 tablespoons fresh mint, chopped
• 1 tablespoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 tablespoons olive oil
• 1 lemon, zested
• 1/4 cup fresh parsley, chopped

Mix all ingredients except olive oil in a large bowl until well combined, being careful not to overmix. Form the mixture into 1.5-inch meatballs, rolling them gently between your palms. Heat olive oil in a large skillet over medium heat. Cook the meatballs in batches, turning occasionally, until they're golden brown on all sides and cooked through, about 8-10 minutes. Alternatively, bake them on a lined baking sheet at 400°F (200°C) for 20-25 minutes.

For best results, chill the meat mixture for at least 30 minutes before forming the meatballs, as this helps them hold their shape better during cooking. The meatballs can be made ahead and refrigerated for up to 24 hours before cooking, or frozen raw for up to three months.

Fresh Tabbouleh Salad

Traditional tabbouleh is characterized by its high ratio of herbs to bulgur, making it more of an herb salad rather than a grain salad. The key to exceptional tabbouleh lies in using the freshest ingredients possible and chopping the herbs by hand to maintain their texture and prevent bruising.

Ingredients:

• 1/2 cup fine bulgur wheat
• 3 cups finely chopped fresh parsley
• 1 cup finely chopped fresh mint
• 1/2 cup finely diced red onion
• 2 cups diced fresh tomatoes
• 1/4 cup fresh lemon juice
• 1/3 cup extra virgin olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• Optional: 1 diced cucumber

Rinse the bulgur wheat thoroughly and soak it in cold water for 30 minutes until tender. Drain well and squeeze out any excess moisture. While the bulgur soaks, finely chop all herbs and vegetables, ensuring uniform, small pieces for the best texture and flavor distribution.

In a large bowl, combine the drained bulgur with the chopped parsley, mint, onion, and tomatoes. Whisk together the lemon juice, olive oil, salt, and pepper in a separate bowl. Pour the dressing over the salad and toss gently to combine. Let the salad rest in the refrigerator for at least 30 minutes to allow the flavors to meld together.

For best results, chop the herbs by hand rather than using a food processor, as machine-chopping can turn them mushy. The salad can be made up to 4 hours in advance, but add the tomatoes just before serving to prevent them from becoming too soft. Store any leftovers in an airtight container for up to 24 hours, though the herbs may lose some of their brightness after the first day.

Mediterranean Chickpea Soup

Mediterranean Chickpea Soup is a hearty, nutritious dish that combines the robust flavors of legumes with aromatic Mediterranean herbs and vegetables. This traditional soup has been a staple in Mediterranean households for generations, offering both comfort and sustenance throughout the year.

The combination of chickpeas, fresh vegetables, and herbs creates a satisfying meal that's both protein-rich and full of fiber. While variations exist across different Mediterranean regions, this version maintains the authentic core ingredients while delivering a balanced blend of flavors and textures.

Ingredients:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 large onion, diced
• 3 carrots, sliced
• 3 celery stalks, chopped
• 4 garlic cloves, minced
• 2 tablespoons olive oil
• 8 cups vegetable or chicken broth
• 1 can (14 oz) diced tomatoes
• 2 bay leaves
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 cup small pasta (orzo or small shells)
• 2 cups fresh spinach
• Salt and pepper to taste
• Fresh parsley for garnish
• 1 lemon, juiced

Heat olive oil in a large pot over medium heat and sauté onions, carrots, and celery until softened, about 5 minutes. Add garlic and cook for another minute until fragrant. Pour in the broth, tomatoes, chickpeas, bay leaves, oregano, and cumin. Bring to a boil, then reduce heat and simmer for 20 minutes.

Add the pasta and cook until al dente, about 8-10 minutes. Stir in the spinach and lemon juice, cooking just until the spinach wilts. Season with salt and pepper to taste.

For best results, avoid overcooking the pasta as it will continue to absorb liquid and become mushy. The soup can be made ahead and stored without the pasta; simply cook and add the pasta when reheating. For a thicker consistency, mash some of the chickpeas against the side of the pot while cooking, or for a creamier version, blend a portion of the soup before adding the pasta and spinach.

Herb-Crusted Baked Fish

Herb-Crusted Baked Fish is a classic Mediterranean dish that combines the delicate flavors of fresh fish with aromatic herbs and crispy breadcrumbs. This versatile recipe works well with various white fish varieties, including cod, halibut, sea bass, or snapper, making it a convenient option for home cooks.

The key to perfecting this dish lies in the herb crust, which not only adds flavor but also helps seal in moisture during baking. The combination of fresh and dried herbs, along with the proper breadcrumb mixture, creates a golden-brown crust that provides a delightful textural contrast to the tender fish beneath.

Ingredients:

• 4 white fish fillets (6 oz each)
• 1 cup panko breadcrumbs
• 1/4 cup fresh parsley, finely chopped
• 2 tablespoons fresh thyme leaves
• 2 tablespoons fresh oregano, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon Dijon mustard
• 1 lemon, zested
• Salt and black pepper to taste
• 2 tablespoons butter, melted

Preheat the oven to 400°F (200°C). In a bowl, combine the breadcrumbs, herbs, garlic, lemon zest, and olive oil. Pat the fish fillets dry and season with salt and pepper. Brush each fillet with Dijon mustard, then press the herb-breadcrumb mixture firmly onto the top of each fillet. Place the fish on a lined baking sheet and drizzle with melted butter.

Bake for 12-15 minutes, or until the fish flakes easily with a fork and the crust is golden brown. The cooking time may vary depending on the thickness of your fillets.

When preparing this dish, ensure your fish is completely thawed and pat dry before coating. The breadcrumb mixture can be prepared up to a day in advance and stored in an airtight container. For the best results, avoid moving the fish during cooking to maintain the integrity of the crust, and serve immediately while the crust is crispy and the fish is hot.

Tomato and Feta Bruschetta

Bruschetta, a classic Italian antipasto, has been elevated with the addition of creamy feta cheese, creating a delightful Mediterranean fusion. The combination of ripe tomatoes, salty feta, and aromatic herbs atop crusty bread creates a perfect balance of flavors and textures.

This version of bruschetta takes the traditional recipe and adds a Greek twist, making it an ideal appetizer for summer gatherings or a light lunch option. The key to this dish's success lies in using high-quality, fresh ingredients, particularly ripe tomatoes and authentic feta cheese.

Ingredients:

• 1 baguette, sliced diagonally
• 4 large ripe tomatoes, diced
• 200g feta cheese, crumbled
• 3 cloves garlic, minced
• 1/4 cup fresh basil, chopped
• 2 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• Salt and black pepper to taste
• 1 additional garlic clove for rubbing bread

Begin by preheating your oven to 375°F (190°C). While the oven heats, combine the diced tomatoes, minced garlic, basil, olive oil, and balsamic vinegar in a bowl. Season with salt and pepper, then gently fold in the crumbled feta cheese. Let this mixture rest at room temperature for at least 15 minutes to allow the flavors to meld.

Arrange the baguette slices on a baking sheet and toast them in the preheated oven for 5-7 minutes until they're lightly golden. Once removed from the oven, rub each slice with the whole garlic clove. Top each piece generously with the tomato-feta mixture just before serving.

For best results, use room temperature tomatoes and avoid refrigerating them before use, as cold temperatures can dull their flavor. Additionally, if preparing in advance, keep the toasted bread and tomato mixture separate until serving time to prevent the bread from becoming soggy. The tomato mixture can be prepared up to 2 hours ahead and kept at room temperature.

Simple Mediterranean Couscous

Mediterranean couscous is a versatile and quick-cooking dish that brings together the vibrant flavors of the Mediterranean region. This light yet satisfying meal combines fluffy couscous with colorful vegetables, herbs, and a bright citrus dressing.

Traditional Mediterranean couscous serves as a perfect base for a variety of ingredients, making it ideal for both main courses and side dishes. The beauty of this recipe lies in its simplicity and the way it showcases fresh, wholesome ingredients typical of Mediterranean cuisine.

Ingredients:

• 2 cups couscous
• 2½ cups vegetable or chicken broth
• 1 cucumber, diced
• 2 tomatoes, diced
• 1 red bell pepper, diced
• ½ red onion, finely chopped
• ½ cup Kalamata olives, pitted and halved
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• Salt and pepper to taste

Bring the broth to a boil in a medium saucepan. Remove from heat and stir in the couscous. Cover and let stand for 5 minutes, then fluff with a fork. Allow the couscous to cool to room temperature. In a large bowl, combine the cooled couscous with all the diced vegetables, olives, herbs, and feta cheese.

Whisk together olive oil, lemon juice, cumin, salt, and pepper in a small bowl. Pour the dressing over the couscous mixture and toss gently to combine all ingredients thoroughly. Let the salad sit for at least 15 minutes before serving to allow the flavors to meld together.

For best results, chop all vegetables into similarly sized pieces for consistent texture. The dish can be served immediately but tastes even better when refrigerated for a few hours, allowing the flavors to develop fully. Store leftovers in an airtight container for up to three days, though you may need to add a splash of olive oil and lemon juice to refresh the texture before serving.