Get ready to embark on a culinary journey through the sun-kissed Mediterranean region, where flavors are bold, ingredients are fresh, and hospitality is warm. The Mediterranean diet is renowned for its health benefits, but it’s also a treasure trove of delicious and varied dishes that will leave you wanting more.
In this article, we’ll take you on a tour of 20 mouth-watering Mediterranean recipes that showcase the best of the region’s cuisine. From hearty stews and salads to savory pies and dips, each dish is a testament to the rich culinary heritage of Greece, Turkey, Lebanon, Morocco, and beyond.
Whether you’re looking for inspiration for a quick weeknight dinner or planning a feast for friends and family, these recipes are sure to satisfy your cravings and leave you feeling like you’ve been transported to the Mediterranean coast. So sit back, relax, and let’s dive into the world of Mediterranean cuisine!
Greek Moussaka with Eggplant and Ground Lamb
A classic Greek dish that’s a staple of Mediterranean cuisine. This hearty moussaka is made with tender eggplant, flavorful ground lamb, and a rich béchamel sauce.
Ingredients:
– 2 medium eggplants, sliced into 1/2-inch thick rounds
– 1 pound ground lamb
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup tomato puree
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 1 cup grated Parmesan cheese
– 1 cup béchamel sauce (see below for recipe)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Brush eggplant slices with olive oil and season with salt. Grill or bake until tender.
3. In a large skillet, cook ground lamb, onion, and garlic over medium-high heat until browned, breaking up with a spoon as it cooks.
4. Add tomato puree, oregano, salt, and pepper to the skillet and stir to combine.
5. In a 9×13-inch baking dish, create a layer of eggplant, followed by a layer of lamb mixture, and then a layer of béchamel sauce. Repeat for two more layers, finishing with a layer of béchamel on top.
6. Sprinkle Parmesan cheese over the top and bake for 45-50 minutes, or until golden brown.
Béchamel Sauce:
– 2 tablespoons butter
– 2 tablespoons all-purpose flour
– 1 cup milk
– Salt to taste
Combine butter and flour in a saucepan, whisking smooth. Gradually add milk, whisking continuously. Bring to a simmer and cook until thickened.
Classic Greek Salad with Feta and Kalamata Olives
This iconic salad combines the freshest ingredients with a tangy twist, featuring crumbly feta cheese and briny kalamata olives. Perfect for a light and refreshing meal or as a side dish.
Ingredients:
– 4-6 cups mixed greens (iceberg, romaine, arugula)
– 1 cup cherry tomatoes, halved
– 1/2 cup Kalamata olives, pitted
– 1/2 cup crumbled feta cheese
– 1/4 cup extra-virgin olive oil
– 2 tbsp red wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, cherry tomatoes, and Kalamata olives.
2. Crumble feta cheese over the salad and sprinkle with salt and pepper to taste.
3. Drizzle olive oil and red wine vinegar over the salad, tossing gently to combine.
4. Serve immediately and enjoy!
Cooking Time: 10 minutes
Mediterranean Stuffed Bell Peppers with Quinoa
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the sweetness of bell peppers with the nutty taste of quinoa and the brightness of Mediterranean herbs.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup chopped Kalamata olives
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix quinoa, olives, feta, parsley, garlic, olive oil, salt, pepper, and paprika.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Place the stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove the foil and bake an additional 15-20 minutes, or until the bell peppers are tender.
Cooking Time: 45-50 minutes
Homemade Hummus with Tahini and Lemon
A staple Middle Eastern dip that’s easy to make and packed with flavor. This recipe combines creamy tahini, tangy lemon juice, and nutritious chickpeas for a delicious snack or appetizer.
Ingredients:
– 1 cup dried chickpeas, soaked overnight and drained
– 2 cloves garlic, minced
– 1/4 cup tahini
– 1/4 cup freshly squeezed lemon juice
– 1/2 teaspoon salt
– 3 tablespoons olive oil
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine chickpeas, garlic, tahini, lemon juice, and salt. Blend until smooth.
3. With the blender running, slowly pour in the olive oil through the top. Continue blending until creamy and well combined.
4. Taste and adjust seasoning as needed.
5. Serve with pita bread, vegetables, or crackers.
Cooking Time: 10 minutes
Grilled Mediterranean Chicken with Garlic and Herbs
Experience the flavors of the Mediterranean with this simple yet flavorful grilled chicken recipe, infused with aromatic garlic and herbs.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup olive oil
– 4 cloves garlic, minced
– 2 tablespoons chopped fresh rosemary
– 2 tablespoons chopped fresh oregano
– 1 teaspoon lemon zest
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, rosemary, oregano, and lemon zest.
3. Place chicken breasts in the marinade, turning to coat evenly. Let it marinate for 15-20 minutes.
4. Remove chicken from the marinade, letting any excess liquid drip off.
5. Grill chicken for 6-8 minutes per side, or until cooked through.
6. Serve hot and enjoy!
Cooking Time: 12-16 minutes
Spanakopita (Greek Spinach and Feta Pie)
This traditional Greek spinach and feta pie is a staple of Mediterranean cuisine, perfect for any occasion. With its flaky phyllo crust, tangy feta cheese, and nutritious spinach, you’ll want to make it again and again.
Ingredients:
– 1 package phyllo dough (usually found in the freezer section)
– 1 bunch fresh spinach, chopped
– 1/2 cup crumbled feta cheese
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 egg, beaten
– Salt and pepper to taste
– Olive oil for greasing
Instructions:
1. Preheat oven to 375°F (190°C).
2. Thaw phyllo dough according to package instructions.
3. In a bowl, combine chopped spinach, feta cheese, onion, garlic, and egg. Mix well.
4. Layer phyllo dough in a 9×13 inch baking dish, brushing each sheet with olive oil.
5. Pour spinach mixture over the phyllo layers.
6. Top with additional phyllo sheets and brush with olive oil.
7. Bake for 45-50 minutes or until golden brown.
Cooking Time: 45-50 minutes
Shakshuka with Tomatoes, Peppers, and Eggs
Shakshuka is a flavorful and vibrant North African dish that’s perfect for breakfast, lunch, or dinner. This recipe combines sweet roasted tomatoes and bell peppers with eggs, creating a rich and savory meal.
Ingredients:
– 2 large onions, chopped
– 2 large bell peppers (any color), seeded and chopped
– 3-4 garlic cloves, minced
– 1 can (14 oz) of diced tomatoes
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
– 2 eggs
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the chopped onions and cook until caramelized, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chopped bell peppers and cook until tender, about 5-7 minutes.
5. Stir in the diced tomatoes, smoked paprika, salt, and pepper.
6. Create wells in the tomato mixture for the eggs and gently place them into the skillet.
7. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the whites are set and the yolks are still slightly runny.
Cooking Time: 25-30 minutes
Lemon Garlic Roasted Potatoes Mediterranean Style
Elevate your potato game with this flavorful and aromatic recipe, perfectly capturing the essence of the Mediterranean.
Ingredients:
– 4-6 medium-sized potatoes, peeled and cut into 1-inch wedges
– 2 cloves of garlic, minced
– 2 lemons, juiced (about 2 tablespoons)
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat your oven to 425°F (220°C).
2. In a large bowl, whisk together garlic, lemon juice, and olive oil.
3. Add the potato wedges to the bowl, tossing them gently to coat evenly with the marinade.
4. Season with salt and pepper to taste.
5. Line a baking sheet with parchment paper and arrange the potatoes in a single layer.
6. Roast for 20-25 minutes or until potatoes are tender and golden brown.
7. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Tzatziki Sauce with Cucumber and Yogurt
This classic Tzatziki sauce is a staple in Greek cuisine, perfect for accompanying grilled meats, vegetables, or pita bread. Its creamy yogurt base, combined with the cooling flavor of cucumber and tangy garlic, makes it a refreshing addition to any meal.
Ingredients:
– 1 large cucumber, peeled and grated
– 1 cup plain Greek yogurt
– 2 cloves garlic, minced
– 1/4 cup extra-virgin olive oil
– 2 tablespoons white vinegar
– Salt and pepper to taste
– Fresh dill or parsley for garnish (optional)
Instructions:
1. In a medium bowl, combine the grated cucumber, yogurt, garlic, salt, and pepper. Stir until well combined.
2. Add the olive oil and vinegar. Mix until smooth.
3. Taste and adjust seasoning as needed.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Garnish with fresh dill or parsley, if desired.
6. Serve chilled.
Cooking Time: None (ready in 10-15 minutes)
Baba Ganoush (Smoky Eggplant Dip)
A classic Middle Eastern dip that’s smoky, savory, and utterly delicious. This recipe is a staple for any gathering or snacking occasion.
Ingredients:
– 2 large eggplants
– 1/4 cup tahini
– 1/4 cup lemon juice
– 1/4 cup garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce eggplants several times with a fork and roast for 45 minutes, or until the skin is charred and the flesh is tender.
3. Remove from oven and let cool. Scoop out the flesh and transfer to a blender or food processor.
4. Add tahini, lemon juice, garlic, salt, and olive oil to the blender. Blend until smooth.
5. Stir in chopped parsley. Taste and adjust seasoning as needed.
6. Serve with pita bread, vegetables, or crackers.
Cooking Time: 45 minutes
Mediterranean Lentil Soup with Spinach
This hearty soup is a perfect blend of Mediterranean flavors, packed with nutritious lentils and fresh spinach. Serve warm with crusty bread for a cozy meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 2 cups fresh spinach leaves
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, and red bell pepper; cook until tender, about 5 minutes.
3. Add the lentils, vegetable broth, diced tomatoes, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Stir in the fresh spinach leaves; cook until wilted.
5. Serve warm and enjoy!
Cooking Time: 45-50 minutes
Grilled Halloumi Cheese with Olive Oil and Oregano
Elevate your cheese game with this simple yet impressive recipe, perfect for a quick weeknight dinner or a weekend gathering. The salty, creamy halloumi is elevated by the bold flavors of olive oil and oregano.
Ingredients:
– 1 block of halloumi cheese (about 1 pound)
– 2 tablespoons of olive oil
– 1 tablespoon of dried oregano
– Salt, to taste
Instructions:
1. Preheat your grill or grill pan to medium-high heat.
2. Slice the halloumi into 1-inch thick slices.
3. Brush both sides of the cheese with olive oil and sprinkle with oregano.
4. Place the cheese on the grill and cook for 2-3 minutes per side, or until it develops a nice char and starts to soften.
5. Remove from heat and season with salt to taste.
6. Serve immediately and enjoy!
Cooking Time: 6-8 minutes total
Greek-Style Roasted Lemon Herb Fish
Experience the bright flavors of Greece with this refreshing and flavorful fish recipe. This dish is perfect for a light and healthy meal or as an impressive main course for dinner guests.
Ingredients:
– 4 fish fillets (6 oz each, such as sea bass or tilapia)
– 2 lemons, sliced
– 1/4 cup olive oil
– 4 tbsp chopped fresh oregano
– 2 tbsp chopped fresh parsley
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place fish fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish, then top each fillet with a slice of lemon, some oregano, parsley, and garlic.
5. Season with salt and pepper to taste.
6. Roast in the preheated oven for 12-15 minutes or until cooked through.
7. Serve hot with fresh lemon wedges on the side.
Cooking Time: 12-15 minutes
Pita Bread with Za’atar and Olive Oil
This classic Middle Eastern flatbread is a staple in many Mediterranean households. With the addition of fragrant za’atar and rich olive oil, this recipe elevates the simplicity of pita bread to a whole new level.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1/4 teaspoon salt
– 1 tablespoon sugar
– 1 packet active dry yeast (2 1/4 teaspoons)
– 1 cup lukewarm water
– 2 tablespoons olive oil
– 1 tablespoon za’atar
Instructions:
1. In a large mixing bowl, combine flour, salt, sugar, and yeast.
2. Gradually add lukewarm water to the dry ingredients and mix until a dough forms.
3. Knead the dough for 5-7 minutes until smooth and elastic.
4. Place the dough in a greased bowl, cover with plastic wrap, and let rise in a warm place for 1 hour.
5. Preheat oven to 400°F (200°C).
6. Punch down the dough and divide into 4 equal pieces.
7. Roll each piece into a ball and flatten slightly into pita shape.
8. Brush tops with olive oil and sprinkle with za’atar.
9. Bake for 12-15 minutes, or until pita bread is golden brown.
Cooking Time: 12-15 minutes
Mediterranean Orzo Salad with Sun-Dried Tomatoes
Mediterranean Orzo Salad with Sun-Dried Tomatoes: A flavorful and nutritious salad that combines the nutty taste of orzo pasta with the sweetness of sun-dried tomatoes, crunchy feta cheese, and a hint of Mediterranean herbs.
Ingredients:
– 1 cup orzo pasta
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons extra-virgin olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 clove garlic, minced (optional)
Instructions:
1. Cook orzo pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked orzo, sun-dried tomatoes, feta cheese, parsley, olive oil, lemon juice, salt, and pepper.
3. If using garlic, mince it and add to the salad.
4. Toss gently to combine all ingredients.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 15-20 minutes (including pasta cooking time)
Stuffed Grape Leaves (Dolmas) with Rice and Herbs
A classic Middle Eastern dish, Dolmas are a flavorful and aromatic delight. This recipe combines fluffy rice with fresh herbs and spices, wrapped in tender grape leaves.
Ingredients:
– 20-25 grape leaves
– 1 cup cooked white rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1/4 cup chopped scallions (green onions)
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 2 tablespoons lemon juice
Instructions:
1. Start by preparing the grape leaves. Rinse them with water, then remove the stems and any tough veins.
2. In a bowl, combine cooked rice, parsley, dill, scallions, olive oil, cumin, salt, and pepper. Mix well.
3. Lay a grape leaf flat on a work surface. 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. In a large pot, bring a couple of inches of water to a boil. Reduce heat and add dolmas, seam-side down. Cover and simmer for 20-25 minutes, or until grape leaves are tender.
Cooking Time: 20-25 minutes
Moroccan Chickpea and Vegetable Tagine
A flavorful and aromatic Moroccan stew that combines the richness of chickpeas with a variety of colorful vegetables, all slow-cooked in a savory spice blend. Perfect for a cozy dinner or a special occasion.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium-sized bell peppers, diced
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 medium-sized zucchini, sliced
– 1 medium-sized carrot, peeled and grated
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper
– Salt and black pepper, to taste
– 2 tablespoons olive oil
– 2 cups vegetable broth
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large Dutch oven over medium heat.
2. Add the onion, garlic, bell peppers, zucchini, and carrot. Cook until the vegetables are tender, about 10 minutes.
3. Stir in the cumin, smoked paprika, cinnamon, and cayenne pepper. Cook for 1 minute.
4. Add the chickpeas, vegetable broth, salt, and black pepper. Bring to a simmer.
5. Reduce heat to low and cook, covered, for 30-40 minutes or until the flavors have melded together.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-50 minutes
Mediterranean Grilled Vegetable Platter
A vibrant and flavorful platter that brings together the best of the Mediterranean, featuring a colorful medley of grilled vegetables, creamy feta cheese, and tangy olives. Perfect for a summer gathering or as a quick and easy side dish.
Ingredients:
– 1 large red bell pepper, seeded
– 2 medium zucchinis, sliced
– 2 medium eggplants, sliced
– 1 large red onion, sliced
– 1/4 cup Kalamata olives, pitted
– 1/2 cup crumbled feta cheese
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley or oregano for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Brush vegetables with olive oil and season with salt and pepper.
3. Grill vegetables for 5-7 minutes per side, or until tender and lightly charred.
4. Arrange grilled vegetables on a platter.
5. Top with Kalamata olives and crumbled feta cheese.
6. Garnish with fresh parsley or oregano, if desired.
Cooking Time: 15-20 minutes
Falafel with Tahini Dressing
Enjoy the perfect blend of Middle Eastern flavors with this recipe for crispy falafel and a rich tahini dressing. This flavorful combination is perfect as a snack, appetizer, or sandwich filling.
Ingredients:
For the falafel:
– 1 cup cooked chickpeas
– 1/2 cup all-purpose flour
– 1/4 cup chopped parsley
– 1/4 cup chopped cilantro
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
For the tahini dressing:
– 1/2 cup tahini
– 1/4 cup lemon juice
– 1/4 cup water
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together chickpeas, flour, parsley, cilantro, garlic, lemon juice, salt, and pepper.
3. Shape into small patties and place on a baking sheet lined with parchment paper.
4. Bake for 20-25 minutes or until crispy.
5. Meanwhile, combine tahini, lemon juice, water, garlic, salt, and pepper in a bowl.
6. Serve falafel warm with tahini dressing drizzled over the top.
Cooking Time: 30-40 minutes
Greek Yogurt with Honey and Walnuts
A simple and satisfying snack that combines the creaminess of Greek yogurt with the natural sweetness of honey and the crunch of walnuts.
Ingredients:
– 1 cup Greek yogurt
– 2 tablespoons pure honey
– 1/4 cup chopped walnuts
– Pinch of salt
Instructions:
1. In a small bowl, combine Greek yogurt and honey. Mix until smooth.
2. Add a pinch of salt to the yogurt mixture and stir well.
3. Sprinkle chopped walnuts over the top of the yogurt mixture.
4. Serve immediately and enjoy!
Cooking Time: 0 minutes (just assemble and serve!)
Note: You can adjust the amount of honey and walnuts to your taste preferences.
Summary
Discover the flavors of the Mediterranean with these 20 delicious recipes! From classic Greek dishes like Moussaka and Spanakopita to Moroccan-inspired tagines and stuffed grape leaves, there’s something for everyone. Savor the taste of grilled meats and vegetables, rich hummus and baba ganoush dips, and hearty lentil soups. Don’t forget the Mediterranean staples: feta cheese, olives, and sun-dried tomatoes. These recipes are sure to transport your taste buds to the sun-kissed shores of the Mediterranean.