22 Mediterranean Vegetarian Recipes for a Healthy Diet

Mediterranean vegetarian diets are very good for our health. They can help reduce the risk of heart disease, which is a big problem for many people. By eating this way, we can feel better and live longer.

We have many yummy dishes in the Mediterranean vegetarian diet, like big bowls of stew and fresh salads with lots of colors. These foods are not only tasty, but they also help keep our hearts strong. Let's learn more about these delicious and healthy recipes.

1. Hearty Lentil Stew

Hearty Lentil Stew is a comforting and flavorful vegetarian dish.

Ingredients

• 1 cup dried green or brown lentils, rinsed and drained
• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, and celery, and cook until the vegetables are tender.
3. Add the lentils, diced tomatoes, vegetable broth, and thyme.
4. Bring the mixture to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
5. Season the stew with salt and pepper to taste.
6. Serve hot, garnished with fresh herbs, if desired.

2. Roasted Vegetable Shawarma

Roasted Vegetable Shawarma is a flavorful Middle Eastern-inspired dish filled with roasted vegetables and tahini sauce.

Ingredients

• 1 large eggplant, sliced
• 1 large zucchini, sliced
• 1 large red bell pepper, sliced
• 1 large red onion, sliced
• 2 cloves of garlic, minced
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 4 pita bread
• Tahini sauce
• Chopped parsley

Instructions

1. Preheat the oven to 425°F (220°C).
2. In a large bowl, whisk together olive oil, lemon juice, cumin, smoked paprika, salt, and pepper.
3. Add the sliced eggplant, zucchini, bell pepper, and onion to the bowl and toss to coat with the marinade.
4. Spread the vegetables on a baking sheet and roast for 30-40 minutes, or until tender and lightly browned.
5. Warm the pita bread by wrapping it in foil and heating it in the oven for 5 minutes.
6. Assemble the shawarma by spreading tahini sauce on each pita bread, then filling with roasted vegetables and topping with chopped parsley.
7. Serve immediately and enjoy.

3. Grilled Portobello Mushroom Gyro

Grilled Portobello Mushroom Gyro is a vegetarian twist on the classic Greek street food.

Ingredients

• 4 Portobello mushrooms
• 1/4 cup olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 pita breads
• Tomato, onion, cucumber, and tzatziki sauce for topping

Instructions

1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, lemon juice, oregano, salt, and pepper.
3. Brush the mixture on both sides of the mushrooms.
4. Grill the mushrooms for 3-4 minutes per side, or until tender.
5. Warm the pita breads by wrapping them in foil and heating them on the grill for 1-2 minutes.
6. Assemble the gyros by slicing the mushrooms and serving them in the pita breads with tomato, onion, cucumber, and tzatziki sauce.

4. Spinach and Feta Stuffed Bell Peppers

Delicious bell peppers filled with spinach and feta cheese.

Ingredients

• 4 bell peppers
• 1 package frozen spinach, thawed
• 1/2 cup crumbled feta cheese
• 1/2 cup cooked rice
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a bowl, mix together spinach, feta cheese, cooked rice, olive oil, onion, and garlic.
4. Stuff each bell pepper with the spinach mixture and top with additional feta cheese if desired.
5. Place the stuffed bell peppers in a baking dish and bake for 25-30 minutes or until tender.
6. Season with salt and pepper to taste.

5. Mediterranean Quinoa Salad Bowl

Mediterranean Quinoa Salad Bowl is a hearty and healthy dish filled with quinoa, vegetables, and feta cheese.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, sliced
• 1 cup Kalamata olives, pitted
• 1/2 cup crumbled feta cheese
• 1/4 cup extra-virgin olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Rinse the quinoa in a fine-mesh strainer and cook according to package instructions using 2 cups of water.
2. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and Kalamata olives.
3. In a small bowl, whisk together the olive oil, garlic, and lemon juice.
4. Pour the dressing over the quinoa mixture and toss to combine.
5. Top the salad with crumbled feta cheese and season with salt and pepper to taste.
6. Serve immediately and enjoy.

6. Eggplant Parmesan Casserole

Eggplant Parmesan Casserole is a classic Italian-inspired vegetarian dish.

Ingredients

• 2 large eggplants, sliced into 1/4-inch thick rounds
• 1 cup all-purpose flour
• 1 tsp salt
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 cup breadcrumbs
• 1 cup grated mozzarella cheese
• 1 cup grated parmesan cheese
• 1 cup marinara sauce
• 1 cup chopped fresh parsley
• 2 tbsp olive oil

Instructions

1. Preheat the oven to 375°F (190°C).
2. Prepare the eggplant slices by dredging them in flour, shaking off excess.
3. Dip the floured eggplant slices in beaten eggs and then coat in breadcrumbs.
4. Heat olive oil in a large skillet and fry the eggplant slices until golden brown.
5. In a large bowl, combine marinara sauce, chopped parsley, salt, oregano, and basil.
6. In a gre13-inased 9xch baking dish, create a layer of marinara sauce.
7. Arrange a layer of fried eggplant slices on top of the sauce.
8. Sprinkle mozzarella and parmesan cheese over the eggplant layer.
9. Repeat steps 6-8 until all ingredients are used, ending with a layer of cheese on top.
10. Bake the casserole in the preheated oven for40 min utes30-, or until the cheese is melted and bubbly.

7. Chickpea and Avocado Salad

A revitalizing salad combining chickpeas and avocado with Mediterranean flavors.

Ingredients

• 1 can chickpeas
• 2 ripe avocados
• 1/2 red onion
• 1/4 cup cherry tomatoes
• 1/4 cup cucumber
• 2 tbsp lemon juice
• 1 tsp olive oil
• Salt and pepper to taste

Instructions

1. Drain and rinse the chickpeas, then set aside.
2. Cut the avocados into small cubes and place in a large bowl.
3. Chop the red onion, cherry tomatoes, and cucumber, and add to the bowl.
4. In a small bowl, whisk together lemon juice and olive oil.
5. Pour the dressing over the salad and toss to combine.
6. Add the chickpeas to the bowl and season with salt and pepper.
7. Serve immediately, garnished with fresh herbs if desired.

8. Stuffed Zucchini Boats With Lemon and Herbs

Tender zucchini boats filled with a flavorful mixture of herbs and lemon.

Ingredients

• 4 medium zucchinis
• 1/4 cup olive oil
• 2 cloves garlic, minced
• 1/2 cup cooked rice
• 1/2 cup crumbled feta cheese
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh dill
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the insides, leaving a shell about 1/4 inch thick.
3. In a bowl, mix together olive oil, garlic, cooked rice, feta cheese, parsley, dill, lemon juice, salt, and pepper.
4. Stuff each zucchini boat with the rice mixture and place them in a baking dish.
5. Cover the dish with aluminum foil and bake for 25 minutes.
6. Remove the foil and continue baking for an additional 10-15 minutes, until the zucchinis are tender and lightly browned.
7. Serve warm, garnished with extra parsley and lemon wedges if desired.

9. Vegetarian Moussaka With Tofu

A vegetarian twist on the classic Greek dish, featuring tofu instead of ground meat.

Ingredients

• 1 block of firm tofu, drained and crumbled
• 2 medium eggplants, sliced
• 1 medium zucchini, sliced
• 1 medium red bell pepper, sliced
• 2 cloves of garlic, minced
• 1 cup of tomato sauce
• 1 cup of bechamel sauce
• 1 cup of grated cheese
• 2 tbsp of olive oil
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375°F (190°C).
2. Prepare the eggplant slices by salting them to remove excess moisture.
3. In a large skillet, heat the olive oil and sauté the sliced zucchini and red bell pepper until tender.
4. In a separate skillet, cook the crumbled tofu with garlic until lightly browned.
5. In a 9x13 inch baking dish, create a layer of eggplant slices.
6. Spread a layer of tomato sauce over the eggplant, followed by a layer of the cooked tofu mixture.
7. Repeat the layers, ending with a layer of bechamel sauce on top.
8. Sprinkle grated cheese over the bechamel sauce.
9. Bake the moussaka in the preheated oven for 45 minutes, or until golden brown.
10. Remove from the oven and let it cool before serving.

10. Sun-Dried Tomato and Pesto Pasta

Delicious and flavorful pasta dish with sun-dried tomatoes and pesto.

Ingredients

• 8 oz pasta
• 1/2 cup sun-dried tomatoes
• 1/4 cup pesto
• 1/4 cup grated parmesan cheese
• 1/4 cup chopped fresh basil
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions

1. Bring a large pot of salted water to a boil and cook the pasta according to the package instructions.
2. In a large skillet, heat the olive oil over medium heat and add the minced garlic.
3. Add the sun-dried tomatoes to the skillet and cook for 2-3 minutes.
4. Stir in the pesto and cook for an additional minute.
5. Drain the cooked pasta and add it to the skillet with the pesto and sun-dried tomatoes.
6. Toss the pasta in the skillet to combine with the pesto and sun-dried tomatoes.
7. Season with salt and pepper to taste.
8. Transfer the pasta to a serving dish and top with grated parmesan cheese and chopped fresh basil.

11. Falafel and Hummus Wrap

Crunchy falafel and creamy hummus in a flavorful wrap.

Ingredients

• 1 cup dried chickpeas
• 2 cloves garlic
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro
• 1 tablespoon lemon juice
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• Salt and pepper
• 4 pita bread
• Hummus
• Lettuce
• Tomatoes

Instructions

1. Soak the chickpeas in water for at least 4 hours, then drain and rinse them.
2. Preheat the oven to 375°F (190°C).
3. In a food processor, combine the chickpeas, garlic, parsley, cilantro, lemon juice, cumin, paprika, salt, and pepper.
4. Process the mixture until it is well combined and slightly chunky.
5. Using your hands, shape the mixture into small patties.
6. Place the patties on a baking sheet lined with parchment paper and bake for 20-25 minutes, flipping halfway through.
7. Warm the pita bread by wrapping it in foil and heating it in the oven for a few minutes.
8. Assemble the wrap by spreading hummus on the pita bread, then adding a few falafel patties, lettuce, and tomatoes.
9. Serve immediately and enjoy.

12. Roasted Beet and Goat Cheese Salad

Roasted Beet and Goat Cheese Salad is a delicious and healthy vegetarian dish.

Ingredients

• 2 large beets
• 1/2 cup goat cheese
• 1/4 cup chopped walnuts
• 1/4 cup olive oil
• 2 tbsp balsamic vinegar
• 1 tsp salt
• 1/2 tsp black pepper
• 4 cups mixed greens

Instructions

1. Preheat the oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender.
3. Let the beets cool, then peel and slice them into wedges.
4. In a large bowl, combine the mixed greens, roasted beets, and chopped walnuts.
5. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and black pepper.
6. Pour the dressing over the salad and toss to combine.
7. Crumble the goat cheese over the top of the salad and serve.

13. Grilled Vegetable Skewers With Tzatziki Sauce

Grilled vegetable skewers with tzatziki sauce, a classic Mediterranean dish perfect for summer.

Ingredients

• 1 cup plain Greek yogurt
• 1/2 cup diced cucumber
• 1/4 cup diced red onion
• 1/4 cup chopped fresh dill
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• Salt and pepper, to taste
• 1 red bell pepper, cut into large pieces
• 1 yellow bell pepper, cut into large pieces
• 1 onion, cut into large pieces
• 2 zucchinis, cut into large slices
• 2 cherry tomatoes, halved

Instructions

1. Preheat grill to medium-high heat.
2. Thread the bell peppers, onion, zucchinis, and cherry tomatoes onto skewers.
3. Brush the skewers with olive oil and season with salt and pepper.
4. Grill the skewers for 10-12 minutes, turning occasionally, until the vegetables are tender.
5. In a bowl, combine the yogurt, cucumber, red onion, dill, garlic, and lemon juice.
6. Refrigerate the tzatziki sauce for at least 30 minutes to allow the flavors to meld.
7. Serve the grilled skewers with the tzatziki sauce.

14. Butternut Squash and Sage Risotto

Creamy butternut squash and sage risotto perfect for a cozy winter night.

Ingredients

• 1 medium butternut squash
• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 cup Arborio rice
• 4 cups vegetable broth, warmed
• 1/4 cup white wine
• 2 tablespoons butter
• 2 tablespoons chopped fresh sage
• Salt and pepper, to taste
• Grated Parmesan cheese, for serving

Instructions

1. Preheat oven to 400°F (200°C).
2. Peel, de-seed, and chop the butternut squash into 1-inch cubes.
3. Roast the squash in the oven with olive oil, salt, and pepper for 30-40 minutes, or until tender.
4. In a large skillet, sauté the chopped onion and minced garlic until the onion is translucent.
5. Add the Arborio rice and cook for 1-2 minutes, stirring constantly.
6. Add the white wine and cook until the liquid is almost completely absorbed.
7. Add 1/2 cup of warmed broth to the rice and cook, stirring constantly, until the liquid is mostly absorbed.
8. Repeat step 7 until all the broth is used, stirring constantly.
9. Stir in the roasted butternut squash, butter, and chopped sage.
10. Season with salt and pepper to taste.
11. Serve the risotto hot, topped with grated Parmesan cheese.

15. Lentil and Vegetable Tagine

Hearty and aromatic, Lentil and Vegetable Tagine is a Moroccan stew.

Ingredients

• 1 cup brown or green lentils, rinsed and drained
• 2 medium onions, chopped
• 3 cloves garlic, minced
• 2 medium carrots, peeled and chopped
• 2 medium zucchini, chopped
• 1 large red bell pepper, chopped
• 2 cups vegetable broth
• 1 can diced tomatoes
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp ground cinnamon
• Salt and pepper, to taste
• Fresh parsley, chopped (optional)

Instructions

1. Heat the olive oil in a large Dutch oven over medium heat.
2. Add the chopped onions and cook until they are softened, about 5 minutes.
3. Add the minced garlic and cook for another minute, stirring constantly.
4. Add the chopped carrots, zucchini, and red bell pepper, and cook for 5 minutes, stirring occasionally.
5. Stir in the cumin, smoked paprika, and cinnamon, and cook for 1 minute.
6. Add the lentils, vegetable broth, diced tomatoes, salt, and pepper, and bring to a boil.
7. Reduce the heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender.
8. Serve hot, garnished with chopped fresh parsley, if desired.

16. Spinach and Artichoke Phyllo Triangles

Crunchy phyllo triangles filled with spinach and artichoke goodness.

Ingredients

• 1 package of phyllo dough
• 1 (14 oz) can of artichoke hearts
• 1 package of frozen spinach
• 1 cup of cream cheese
• 1/2 cup of grated Parmesan cheese
• 1/2 cup of chopped fresh parsley
• 1/2 teaspoon of salt
• 1/4 teaspoon of black pepper
• 2 tablespoons of olive oil

Instructions

1. Preheat the oven to 375°F (190°C).
2. Thaw the phyllo dough according to the package instructions.
3. Drain and chop the artichoke hearts.
4. Squeeze out excess water from the spinach and chop it.
5. In a bowl, mix together the cream cheese, Parmesan cheese, parsley, salt, and pepper.
6. Add the chopped artichoke hearts and spinach to the bowl and mix well.
7. Lay a sheet of phyllo dough on a flat surface and brush with olive oil.
8. Place a tablespoon of the spinach and artichoke mixture at one end of the phyllo sheet.
9. Fold the phyllo into a triangle by bringing the opposite corner to the filling.
10. Brush the edges with olive oil and press to seal.
11. Repeat with the remaining phyllo sheets and filling.
12. Place the triangles on a baking sheet and brush with olive oil.
13. Bake for 25-30 minutes or until golden brown.
14. Serve warm and enjoy.

17. Quinoa and Black Bean Bowl With Lemon Vinaigrette

A hearty and healthy vegetarian dish filled with quinoa, black beans, and a tangy lemon vinaigrette.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can black beans, drained and rinsed
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped fresh scallions
• 2 cloves garlic, minced
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper, to taste

Instructions

1. Rinse the quinoa in a fine mesh strainer and cook according to package instructions using 2 cups of water.
2. In a large bowl, combine the cooked quinoa, black beans, cilantro, scallions, and garlic.
3. In a small bowl, whisk together the lemon juice and olive oil to make the vinaigrette.
4. Pour the vinaigrette over the quinoa mixture and toss to combine.
5. Season with salt and pepper to taste.
6. Serve immediately, garnished with additional cilantro if desired.

18. Grilled Eggplant With Romesco Sauce

Grilled Eggplant With Romesco Sauce is a delicious and healthy vegetarian dish.

Ingredients

• 2 large eggplants
• 1/2 cup romesco sauce
• 1/4 cup olive oil
• 2 cloves garlic
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup chopped fresh parsley

Instructions

1. Preheat the grill to medium-high heat.
2. Slice the eggplants into 1/2-inch thick rounds.
3. Brush the eggplant slices with olive oil and season with salt, black pepper, and garlic.
4. Grill the eggplant slices for 3-4 minutes per side, or until tender and lightly charred.
5. Serve the grilled eggplant with romesco sauce spooned over the top.
6. Garnish with chopped fresh parsley and serve immediately.

19. Vegetarian Dolmas With Rice and Herbs

Delicious vegetarian dolmas filled with rice and herbs, perfect for Mediterranean cuisine.

Ingredients

• 1 cup of uncooked rice
• 1 cup of chopped fresh parsley
• 1 cup of chopped fresh dill
• 1/2 cup of olive oil
• 1/2 cup of lemon juice
• 1 teaspoon of salt
• 1/2 teaspoon of black pepper
• 1/4 teaspoon of cayenne pepper
• 20 grape leaves

Instructions

1. Rinse the grape leaves and blanch them in boiling water for 30 seconds.
2. Mix the rice, parsley, dill, olive oil, lemon juice, salt, black pepper, and cayenne pepper in a bowl.
3. Lay a grape leaf flat and place 1 tablespoon of the rice mixture in the center.
4. Fold the stem end over the filling, then fold in the sides and roll the leaf into a neat package.
5. Repeat with the remaining grape leaves and filling.
6. Place the dolmas in a large pot, seam-side down, and add enough water to cover them.
7. Bring the water to a boil, then reduce the heat and simmer for 20 minutes.
8. Serve the dolmas warm or at room temperature.

20. Caponata With Eggplant and Celery

Caponata is a Sicilian eggplant relish with celery and capers.

Ingredients

• 2 medium eggplants
• 2 stalks celery
• 1/4 cup capers
• 1/4 cup olives
• 1/4 cup extra virgin olive oil
• 2 cloves garlic
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste
• 2 tablespoons red wine vinegar

Instructions

1. Chop the eggplant and celery into small pieces and sauté in olive oil until tender.
2. Add the capers, olives, garlic, and parsley, and cook for 5 minutes.
3. Season with salt, pepper, and red wine vinegar.
4. Simmer the mixture for 10-15 minutes, stirring occasionally, until the flavors have melded together.
5. Serve warm or at room temperature.

21. Stuffed Grape Leaves With Rice and Vegetables

Delicate grape leaves filled with flavorful rice and vegetables make a classic Mediterranean dish.

Ingredients

• 20 grape leaves
• 1 cup cooked rice
• 1 onion, finely chopped
• 1 carrot, grated
• 1 cup mixed vegetables
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon cumin

Instructions

1. Start by preparing the grape leaves, rinsing them in cold water and cutting off the stems.
2. In a large bowl, mix together the cooked rice, chopped onion, grated carrot, and mixed vegetables.
3. Add the olive oil, salt, black pepper, and cumin to the rice mixture and stir well.
4. Lay a grape leaf flat on a work surface, with the stem end facing you.
5. Place about 1 tablespoon of the rice mixture in the center of the grape leaf.
6. Fold the stem end over the filling, then fold in the sides and roll the leaf into a neat package.
7. Repeat with the remaining grape leaves and filling.
8. In a large pot, combine the stuffed grape leaves, seam-side down, in a single layer.
9. Add enough water to cover the grape leaves and bring to a boil.
10. Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the grape leaves are tender.
11. Serve the stuffed grape leaves warm, garnished with lemon wedges.

22. Mediterranean Vegetable and Bean Chili

Hearty Mediterranean Vegetable and Bean Chili with aromatic spices and herbs.

Ingredients

• 1 can diced tomatoes
• 1 can kidney beans, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• Fresh parsley, chopped (optional)

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic and cook until the onion is translucent.
3. Add red bell pepper and cook for 2-3 minutes.
4. Stir in cumin, smoked paprika, salt, and pepper.
5. Add diced tomatoes, vegetable broth, kidney beans, and black beans.
6. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes.
7. Taste and adjust seasoning as needed.
8. Serve hot, garnished with chopped parsley if desired.

Conclusion

You'll savor a million flavors with these 22 Mediterranean vegetarian recipes, a treasure trove of nutrients and taste. Your taste buds will explode with joy, as you devour a plethora of dishes, from hearty stews to fresh salads, packed with a trillion vitamins and minerals, transforming your diet into a healthy, delicious masterpiece overnight.