10 Easy Mediterranean Recipes

Welcome!

If you’re new to Mediterranean cooking, a very warm welcome to The Mediterranean Dish. I am so glad you found my site, as we will be cooking some delicious meals together!

Eating the Mediterranean way

Because I was born and raised on the shores of the Mediterranean in Egypt, the only way I know how to eat is Mediterranean.

The values instilled in the Mediterranean diet (I use the term “diet” very loosely here) are simple: eat with the seasons, use whole foods, and above all, share!

You do not have to go on a starvation diet, eliminate entire food groups that your body needs, or give up flavor. None of that.

Eating the Mediterranean way is balanced, healthy, and delicious.

What makes the Mediterranean diet effective?

I recently chatted with Oldways.org expert Kelly Toups, MLA, RD, LDN about this very question, “What makes the Mediterranean diet effective?”

Kelly says, “The Mediterranean Diet is effective because it focuses on holistic eating patterns and real foods, not individual nutrients or supplements. The recipes and traditions of the Mediterranean Diet make eating a joy, and help foster a healthy relationship with food.”

If you want to plan your meals with the Mediterranean diet in mind, Kelly offers The Mediterranean Diet Pyramid as a great tool to help you with that.

The base of the pyramid (which is filled with a beautiful assortment of vegetables, fruits, whole grains, herbs, pulses, seeds, nuts, olive oil, and spices) should make up the base of every meal. Fish and seafood (the next level of the Pyramid) are included in meals at least twice per week, but not everyday. Poultry, eggs, cheese, and yogurt are enjoyed often (weekly to daily), but in small amounts. Meats and sweets are consumed less often.

To me, the most exciting part about eating the Mediterranean way is the big flavors from natural ingredients like garlic, onions, citrus, fresh herbs, and warm spices!

This short book of 20 easy and healthy Mediterranean recipes is a great place to start. Enjoy!

With my love, Suzy

P.S. Be sure to check out the archives for hundreds of Mediterranean recipes! And remember new recipes are published on The Mediterranean Dish weekly. As part of our community, I’ll be sure to let know of new recipes and articles via e-mail. Happy cooking!

Disclaimer: The Mediterranean Dish is a personal blog and recipe website dedicated to modern Mediterranean cooking. Readers assume full responsibility for consulting a qualified health professional regarding health conditions or concerns before starting a health program, new way of eating, or diet.

Lentil Salad

Ingredients

 1 cup dry green lentils or black lentils  Seeds of 1 pomegranate

 Water

 Kosher salt

 1 small red onion chopped  ¾ English cucumber small diced or chopped (about 2 ½ cups)  2 to 3 cups baby spinach or other leafy green of choice  1 cup chopped fresh parsley  Crumbled feta cheese for garnish  ¼ cup fresh lime juice  Cup extra virgin olive oil (I used Early Harvest olive oil)  2 tsp honey  1 tsp ground cumin  ½ tsp ground allspice  Salt and pepper

Instructions

1. Cook the lentils. In a saucepan, combine lentils with 3 cups of water and pinch of kosher salt. Bring to a boil. Cover, and lower heat to medium-low. Let simmer until the lentils are fully tender (anywhere from 25 to 45 minutes depending on the kind of lentils used). Be sure to check and add water if lentils seem too dry during the cooking process (they should absorb a lot of the water). Drain and set aside to cool.

2. In a large mixing bowl, combine cooked lentils with chopped onions, cucumbers, baby spinach, parsley, and pomegranate seeds (arils.) Give everything a gentle toss.

3. Make the dressing. In a small bowl or measuring cup, whisk together the lime dressing ingredients. Pour the dressing over the lentil salad and toss to combine. Add a sprinkle of feta cheese to finish.

4. Allow a few minutes for the flavors to meld before serving.

Ingredients

 1 red bell pepper, seeded, and cut in 1” strips  1 jalapeno pepper, sliced in half length wise (optional)  2 cups (453 g) cooked chickpeas (canned  chickpeas are fine, drained and rinsed)  2 to 4 garlic cloves, chopped (start with less garlic if not sure)  5 tbsp (85 g) tahini paste

 1 to 2 tsp (2 to 4 g ) sumac  ½ tsp to 1 tsp smoked paprika (adjust to your liking)  1 lemon, juice of  2 tbsp toasted pine nuts, optional.  Extra virgin olive oil  Salt

Instructions

1. Preheat oven to 450 degrees F (skip this part if using jarred roasted red peppers and jalapeno)

2. Place the red bell pepper strips and jalapeno in a small baking dish or cast iron pan. Drizzle generously with olive oil. Bake in heated oven for 15 to 20 minutes or until tender and wellcharred (check part-way and turn peppers over as needed.) Remove from oven and let cool. Drain from oil.

3. In the large bowl of a food processor fitted with a blade, add the roasted bell peppers and jalapeno along with the chickpeas, garlic, tahini, sumac, smoked paprika, and lemon juice (do not add pine nuts yet). Drizzle a little extra virgin olive oil. Run the processor until you reach the desired creamy paste consistency. Test and adjust seasoning, if needed. Run the processor again to combine.

4. Transfer to a serving bowl. Cover and chill.

5. When ready to serve, top roasted red pepper hummus with a little more extra virgin olive oil and the toasted pine nuts. Add a pinch of paprika or sumac for garnish, if you like. Serve with warm pita bread and sliced veggies for dipping! Enjoy!

Grilled Courgette Boats

Ingredients

 3 Courgette trimmed and sliced length-wise into halves  Extra virgin olive oil (I used Early Harvest)  Kosher salt and pepper to your liking  Dried oregano large sprinkle to your liking  6 oz cherry tomatoes sliced in halves  3 green onions both white and green parts, ends trimmed, chopped  ½ cup crumbled feta cheese more to your liking  6 to 10 fresh mint leaves chopped  Large handful fresh parsley chopped  Zest of 1 lemon

 Splash lemon juice not too much

Instructions

1. Heat a cast iron skillet or indoor griddle over medium heat. (OR, If cooking on gas grill, lightly oil the grate and preheat grill to medium-low).

2. Brush zucchini generously with extra virgin olive oil on both sides. Season courgette (particularly flesh side) with salt, freshly ground pepper, and oregano.

3. Place courgette, flesh-side down, on the preheated grill (or indoor griddle). Grill for 3 to 5 minutes until soft and nicely charred, then turn on back side and grill for another 3 to 5 minutes until this side is also tender and gains some color.

4. Remove courgette from heat and let cool enough to handle.

5. Use a small spoon to scoop out the flesh of courgette (do not discard) . Squeeze all liquid out of zucchini flesh (you might use a linen kitchen towel or paper towel to do this.)

6. Make the filling. Put the courgette flesh in a mixing bowl and add the cherry tomatoes, green onions, feta, mint, parsley, lemon zest. Add a small splash of lemon juice and sprinkle a little more oregano. Drizzle a little extra virgin olive oil and mix everything together.

7. Spoon the filling mixture into the prepared courgette boats and arrange on a serving platter. Enjoy!

Layered Hummus Dip

Ingredients

For Hummus:

 Make this Homemade Hummus Recipe, or use 16-oz store-bought quality hummus that you like.

For Spiced Beef:

 Extra virgin olive oil (I used Early Harvest Greek extra virgin olive oil)  1 small red onion, chopped, divided  2 garlic cloves, minced  ½ green bell pepper, cored and chopped  8 oz lean ground beef  1 tsp ground allspice  ½ tsp sumac  ¼ tsp cinnamon  ½ cup canned tomato sauce  1 Roma tomato, chopped  ½ cup chopped fresh parsley  3 tbsp toasted pine nuts, optional

Instructions

1. Prepare hummus in advance using this hummus recipe for creamy homemade hummus OR prepare 16-oz of quality store-bought plain hummus.

2. To make the spiced beef topping, heat 1 tbsp extra virgin olive oil in a skillet until shimmering but not smoking. Add most of the onions, keeping about 1 tbsp or so for later. Add green peppers and garlic. Cook over medium-high heat for about 4 minutes or so, stirring regularly, until softened.

3. Add lean ground beef and saute until fully browned (about 8 mins or so.) Carefully drain any excess fat and return skillet to heat. Season beef with kosher salt, pepper, allspice, sumac, and cinnamon. Stir in tomato sauce, and cook another 5 mins or so, stirring occasionally.

4. Assemble the layered hummus dip! Spread hummus in a serving bowl. Pour a generous drizzle of quality extra virgin olive oil (I used our Early Harvest Greek extra virgin olive oil.) Top with the spiced meat, fresh chopped tomatoes, parsley, the remaining red onion, and toasted pine nuts.

5. Serve immediately with warm pita pockets or these homemade pita chips.

Red Lentil Soup

Ingredients

For Hummus:

 Extra virgin olive oil (I used Early Harvest EVOO)  1 large onion, chopped  3 garlic cloves, minced  2 carrots, chopped  3 tsp dry oregano  1 ½ tsp cumin  1 tsp rosemary  ½ tsp red pepper flakes  2 dry bay leaves  1 cup crushed tomatoes (from a can)  7 cups low-sodium vegetable broth  2 cups red lentils, rinsed and drained  Kosher salt  Zest of 1 lemon  Juice of 2 lemons  Fresh parsley for garnish  Crumbled feta cheese to serve, optional

Instructions

1. Heat 3 tbsp extra virgin olive oil until shimmering but not smoking. Add onions, carrots and garlic. Cook 3 to 4 minutes, stirring regularly. Add spices and bay leaves. Cook for a few seconds till fragrant, keep stirring so spices don’t burn.

2. Add crushed tomatoes, broth, lentils. Season with kosher salt. Bring to a boil, then lower heat to simmer for 15 to 20 minutes, until lentils are fully cooked.

3. Remove from heat. If you have the time, let soup cool a bit before using an immersion blender to puree. Pulse a few times till you reach the creamy consistency you are looking for.

4. Return soup to heat, and stir to warm through. Add lemon zest, lemon juice, and fresh parsley.

5. Transfer soup to serving bowls and top with extra virgin olive oil. If you like, top each bowl with a generous sprinkle of feta cheese. Serve with your favorite crusty bread!

Ingredients

For Hummus:

 1 lb aubergine peeled (or part-peeled in striped pattern), and cut into 1-inch pieces  Kosher salt  Extra virgin olive oil  1 medium-sized yellow onion finely chopped  1 red bell pepper stemmed, seeded, and cut into 1-inch pieces  1 green bell pepper stemmed, seeded, and cut into 1-inch pieces  6 garlic cloves peeled, and minced  2 lb vine ripe tomatoes chopped  2 courgette halved length-wise, then cut into ½ inch pieces (half moons)  ½ cup red wine  2 springs fresh thyme  1 tsp black pepper  1 tsp sweet paprika  1 tsp dried rosemary  1 tbsp sherry vinegar  3 tbsp chopped fresh basil

To Serve:

 Eggs over-easy fried in extra virgin olive oil  Crusty bread

Instructions

1. Place aubergine pieces in a large colander over your sink. Sprinkle with salt. Leave for 20 minutes as the aubergine sweats out its bitterness. Pat dry to remove water and excess salt.

2. In a large heavy pot or Dutch Oven, heat 2 tbsp extra virgin olive oil over medium heat until shimmering but not smoking. Add the onions. Cook, stirring regularly, until translucent (about 5 minutes). Now add the red peppers and green peppers, cook for another 4 minutes, and continue to stir.

3. Add the garlic, tomatoes, Courgette, aubergine, wine, and fresh thyme springs. Stir in black pepper, paprika, and rosemary. Season with kosher salt.

4. Raise the heat to medium-high and bring to a boil for 5 minutes, stirring once or twice. Turn the heat down then cover and cook over low heat for 20 minutes or so.

5. Remove the ratatouille from the heat. Taste and adjust seasoning to your liking. Add the sherry vinegar and a generous drizzle of extra virgin olive oil. Top with fresh basil.

6. To serve, transfer the ratatouille to dinner bowls, top each with a fried egg (sunny-side up) and add crusty bread on the side.

Baked Fish with Tomatoes and Capers

Ingredients

 1/3 cup extra virgin olive oil  1 small red onion, finely chopped  2 large tomatoes, diced (3 cups diced tomatoes. Use quality canned tomatoes, if you like)  10 garlic cloves, chopped  1 ½ tsp organic ground coriander  1 tsp all-natural sweet paprika  1 tsp organic ground cumin  ½ tsp cayenne pepper (optional)  1 ½ tbsp capers  Salt and pepper  cup golden raisins  1 ½ lb white fish fillet such as cod fillet or halibut fillet (wild, if possible)  Juice of ½ lemon or more to your liking  Zest of 1 lemon  Fresh parsley or mint for garnish

Instructions

1. Prepare the tomato and capers sauce. In a medium saucepan, heat extra virgin olive oil over medium-high heat until shimmering but not smoking. Add onions, cook for 3 minutes until it begins to turn gold in color, tossing regularly. Add tomatoes, garlic, spices, pinch of salt (not too much) and pepper, capers, and raisins. Bring to a boil, then turn heat down to mediumlow and let simmer for 15 minutes or so.

2. Heat oven to 400 degrees F.

3. Pat fish dry and season with salt and pepper on both sides.

4. Pour ½ of the cooked tomato sauce into the bottom of a 9 ½” x 13” baking dish. Arrange the fish on top. Add lemon juice and lemon zest, then top with the remaining tomato sauce.

5. Bake in 400 degrees F heated-oven for 15 to 18 minutes or until fish is cooked through and flakes easily (do not over-cook). Remove from heat and garnish with fresh parsley or mint to your liking.

6. Serve hot with Mediterranean grilled courgette, Greek potatoes, or Lebanese rice.

Sauteed Shrimp and Courgette

Ingredients

 1 ½ tbsp dry oregano  1 tsp ground cumin  1 tsp ground coriander  ½ tsp sweet paprika  1 lb large shrimp (prawns), peeled, and deveined  Extra virgin olive oil  ½ medium red onion, thinly sliced  5 garlic cloves, minced and divided  1 bell pepper, cored and sliced into sticks  1 to 2 courgette, halved length-wise, sliced into ½ moons (you can use 1 courgette and 1 yellow squash)  1 cup cooked chickpeas (from canned chickpeas) drained  1 ½ cups cherry tomatoes, halved  Kosher salt and pepper  1 large lemon, juice of  Handful fresh basil leaves, torn or sliced into ribbons (you can use a different herb, depending on what’s available to you)

Instructions

1. In a small bowl, combine the spices (oregano, cumin, coriander, and paprika.)

2. Pat shrimp dry and season with salt and 1 ½ tsp of the spice mixture. Set aside briefly or refrigerate till later. (Reserve the remaining spice mixture for the vegetables.)

3. In a large cast iron skillet, heat 2 tbsp extra virgin olive oil over medium heat. Add onions and ½ the amount of garlic and cook for 3 to 4 minutes, tossing regularly till fragrant (do not allow the garlic to burn.)

4. Add courgette, bell peppers, and chickpeas. Season with salt and pepper and the remaining spice mixture. Toss to combine. If needed, raise the heat just a bit and cook the veggies until tender, tossing regularly (about 5 to 7 minutes.)

5. Transfer the veggies to a large plate for now. Return the skillet to the heat and add a little bit of extra virgin olive oil. Add the seasoned shrimp and remaining garlic. Cook over mediumhigh heat, stirring occasionally, until shrimp is totally pink (about 4 to 5 minutes).

6. Add the cooked vegetables back to the skillet with the shrimp. Add cherry tomatoes and lemon juice. Give everything a good toss. Finish with the fresh basil.

Salmon Soup

Ingredients

 Extra virgin olive oil  4 green onions, chopped  ½ green bell pepper, chopped  4 garlic cloves, minced  1 oz fresh dill, divided, chopped  5 cups low-sodium chicken broth  1 lb gold potatoes, thinly sliced into rounds (best to use a mandolin slicer)

 1 carrot, thinly sliced into rounds (best to use a mandolin slicer)

 1 tsp dry oregano  ¾ tsp ground coriander  ½ tsp ground cumin  salt and black pepper  1 lb salmon fillet, no skin, cut into large chunks  Zest and juice of 1 lemon

Instructions

1. Heat 2 tbsp extra virgin olive oil in a large pot until shimmering but not smoking. Add green onions, bell pepper, and garlic and cook over medium-heat, stirring frequently until fragrant (about 3 minutes or so). Add ½ of the fresh dill, and stir for 30 seconds more.

2. Now add broth, potatoes and carrots. Add spices and season with kosher salt and black pepper. Bring to a rolling boil then lower heat to medium and cook for 5 to 6 minutes or until the potatoes and carrots are tender.

3. Season salmon with salt and gently add it to the pot of simmering soup. Lower heat and cook for a few brief minutes until salmon is cooked through about 3 to 5 minutes or until salmon is cooked and flakes easily.

4. Stir in lemon zest, lemon juice and remaining dill.

5. Transfer salmon soup to serving bowls. Serve with a side of your favorite crusty bread. Enjoy!

Ingredients

For Spice Mixture:

 2 tsp dried oregano  1 ½ tsp ground coriander  1 ½ tsp ground cumin  ¾ tsp ground nutmeg

For Marinade:

 cup lemon juice  ¼ cup extra virgin olive oil  2 to 3 tsp minced garlic

For Chicken:

 1 ½ lb (6 to 7 pieces) boneless skinless  chicken thighs, you can use chicken breast  1 large onion diced  2 lemons halved  Extra virgin olive oil  Fresh parsley for garnish

Instructions

1. In a small bowl, add the spices and mix to make the spice mixture.

2. In another bowl or large measuring cup, combine the lemon juice, olive oil and garlic to make the marinade.

3. Pat the chicken dry and season with kosher salt and pepper and sprinkle the spice mixture on both sides.

4. Place the chicken in a bowl and add the onions. Pour in the marinade and work the chicken a bit to make sure all the pieces are well covered with the marinade.

5. Leave the chicken to marinate at room temperature while you heat up the grill or griddle. OR, if you have the time, cover and refrigerate for 2 to 4 hours (or up to 8 hours).

6. When ready, heat a grill pan over medium-high heat (or an outdoor grill over medium-high heat). Do not add oil yet to the pan. Add the lemon halves, flesh side down, and grill briefly. Remove the grilled lemons and set aside for now.

Instructions (continued)

7. Now, brush the pan with a little extra virgin olive oil. Using a pair of tongs, add the chicken pieces in one layer (discard any remaining marinade). Cook for 6 minutes or so on each side or until chicken is well cooked through (you can adjust heat to medium, if needed). If using an outdoor grill, carefully oil the grates and cook the chicken over medium-high heat for the same amount of time. (Chicken’s internal temperature should register 165 degrees F).

8. Transfer the grilled lemon chicken to a serving platter. Add the grilled lemons (which you can squeeze for a little more juice), and garnish with parsley.