9 Mediterranean Diet Vegetarian Recipes We Love Right Now

July 24, 2023

Courtesy of Minimalist Baker

Are you interested in improving your heart health while enjoying delicious and nutritious meals? Look no further than the Mediterranean diet! This heart-healthy eating pattern, based on the traditional foods and cooking styles of countries bordering the Mediterranean Sea, emphasizes whole grains, fruits, vegetables, legumes, nuts, seeds, and healthy fats like olive oil and fish. It’s associated with lower rates of chronic diseases such as heart disease, stroke, and diabetes. And the best part? Even vegetarians can enjoy the benefits of this eating style by swapping out meat for plant-based proteins like legumes and nuts to make these Mediterranean diet vegetarian recipes!

If you’re a vegetarian or just looking to reduce your meat intake, you can still enjoy the benefits of the Mediterranean diet. By swapping out meat for plant-based proteins like legumes and nuts, you can create delicious and nutritious meals that are in line with the Mediterranean diet principles. Here are nine Mediterranean diet vegetarian recipes to get you started.

1. Chickpea and Kale Shakshuka

Courtesy of Smitten Kitchen

This dish is a delicious twist on the classic shakshuka, a North African and Middle Eastern dish that usually contains eggs. The chickpeas and kale provide a good source of protein and fiber, while the tomatoes and spices add flavor and nutrients.

Try this recipe on Smitten Kitchen.

2. Moroccan Lentil Stuffed Eggplant

Courtesy of Minimalist Baker

Eggplant is a popular ingredient in Mediterranean cuisine, and in this recipe, it’s stuffed with spiced lentils and topped with a tangy tomato sauce. Lentils are a great source of plant-based protein and fiber, making this dish both filling and nutritious.

Try this recipe on Minimalist Baker.

3. Greek Vegan Spanakopita

Courtesy of Veggies Don’t Bite

Spanakopita is a traditional Greek dish made with spinach and feta cheese, but in this vegan version, the cheese is replaced with a tofu-based filling. This dish is a great source of calcium and other important nutrients, and it’s perfect for a light lunch or dinner.

Try this recipe on Veggies Don’t Bite.

4. The Best Quinoa Salad Recipe

Courtesy of Cookie and Kate

Quinoa is a versatile grain that’s packed with protein and fiber. This salad combines fresh vegetables, herbs, and a tangy dressing to create a refreshing and satisfying dish. This salad is perfect for a quick lunch or a light dinner.

Try this recipe on Cookie and Kate.

5. Vegan Rainbow Falafel Wrap

Courtesy of Haute and Healthy Living

Falafel is a staple of Middle Eastern cuisine, and in this recipe, it’s combined with a variety of colorful vegetables to create a tasty and nutritious wrap. The falafel provides protein and fiber, while the vegetables add vitamins, minerals, and antioxidants.

Try this recipe on Haute and Healthy Living.

6. Summer Green Bean Salad with Grilled Halloumi

Courtesy of Craving Something Healthy

Halloumi is a cheese that’s popular in Mediterranean cuisine, and in this recipe, it’s paired with fresh green beans and a tangy dressing to create a delicious and satisfying salad. The combination of protein, fiber, and healthy fats makes this salad a great choice for a light lunch or dinner.

Try this recipe on Craving Something Healthy.

7. Vegetarian Paella

Courtesy of A Couple Cooks

Paella is a traditional Spanish dish that’s usually made with seafood or meat, but in this vegetarian version, the protein comes from chickpeas and tofu. The saffron-infused rice and vegetables make this dish flavorful and filling, while the chickpeas provide plant-based protein and fiber.

Try this recipe on A Couple Cooks.

8. Easy Vegan Moussaka

Courtesy of Minimalist Baker

Moussaka is a classic Greek dish that’s usually made with lamb or beef, but in this vegan version, the meat is replaced with lentils. The dish is layered with eggplant, potatoes, and a creamy béchamel sauce, and it’s perfect for a comforting and satisfying meal.

Try this recipe on Minimalist Baker.

9. Epic Baba Ganoush Recipe

Courtesy of Cookie and Kate

Baba ganoush is a Middle Eastern dip made with roasted eggplant, tahini, and spices. This recipe takes it to the next level by adding pomegranate seeds and parsley on top, making it a beautiful and delicious addition to any Mediterranean-inspired meal.

Try this recipe on Cookie and Kate.