45+ Tasty and Nutritious Mediterranean Dinner Recipes to Bring the Sunshine to Your Table

Mediterranean cuisine is known for its vibrant flavors, fresh ingredients, and healthy benefits, making it a popular choice for those looking to enjoy a delicious and nutritious meal.

Whether you’re new to Mediterranean cooking or a seasoned pro, there’s something for everyone in this diverse and flavorful culinary tradition.

With its combination of fresh vegetables, lean proteins, whole grains, and heart-healthy fats, Mediterranean dinners can be both satisfying and good for your well-being.

In this blog, we’ve curated a collection of 45+ Mediterranean dinner recipes that will elevate your weeknight meals and impress your guests.

From classic dishes like Greek moussaka and Italian pasta to lighter salads and seafood options, these recipes are sure to bring the sunshine of the Mediterranean to your table.

45+ Tasty and Nutritious Mediterranean Dinner Recipes to Bring the Sunshine to Your Table

From rich, savory stews to light, refreshing salads, Mediterranean dinners offer something for every palate and occasion.

These 45+ Mediterranean dinner recipes are not only a feast for the taste buds but also a celebration of health and vitality.

Incorporating more Mediterranean-inspired meals into your routine can help you embrace a balanced lifestyle while exploring the diverse flavors of this cherished cuisine.
So why not start your next culinary adventure today?

Try one (or more) of these delicious recipes, and enjoy the fresh, wholesome flavors that Mediterranean cooking has to offer.

Mediterranean Grilled Chicken Souvlaki

Chicken Souvlaki is a classic Greek dish known for its fresh flavors and tender meat. Marinated in olive oil, lemon juice, garlic, and Mediterranean herbs, the chicken is grilled to perfection and often served with pita bread, a fresh salad, and creamy tzatziki sauce. This dish is perfect for a light, flavorful dinner and brings the essence of Greek cuisine right to your table.

Ingredients:

• 2 chicken breasts, cut into bite-sized cubes
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 3 cloves garlic, minced
• 1 tbsp dried oregano
• 1 tsp dried thyme
• Salt and pepper, to taste
• Pita bread, for serving
• Fresh salad (cucumbers, tomatoes, red onion, parsley), for serving
• Tzatziki sauce, for dipping

Instructions:

1. In a bowl, combine olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper. Whisk until well blended.
2. Add the chicken cubes to the marinade, making sure they are fully coated. Cover and refrigerate for at least 30 minutes (or overnight for more flavor).
3. Preheat your grill or a grill pan over medium-high heat.
4. Thread the marinated chicken onto skewers.
5. Grill the chicken for about 4-5 minutes per side, or until fully cooked and slightly charred.
6. Serve with warm pita bread, a fresh salad, and a generous side of tzatziki sauce.

Grilled chicken souvlaki is a delightful and versatile dish that can be served as a meal on its own or as part of a larger spread. The vibrant flavors of the lemon and herbs complement the charred chicken beautifully, while the creamy tzatziki offers a refreshing contrast. Whether you’re hosting a summer barbecue or enjoying a weeknight dinner, this Mediterranean recipe is sure to impress with its simplicity and bold flavors.

Mediterranean Baked Salmon with Herbs and Lemon

This Mediterranean baked salmon recipe features fresh, flaky salmon fillets topped with an herb-infused mixture of olive oil, garlic, lemon, and fresh parsley. It is an easy, healthy, and flavorful way to enjoy the heart-healthy benefits of salmon, with the bright and refreshing flavors of the Mediterranean diet. This dish can be served with roasted vegetables or a side of couscous for a complete, satisfying meal.

Ingredients:

• 4 salmon fillets
• 3 tbsp olive oil
• 2 cloves garlic, minced
• 1 lemon, thinly sliced
• 1 tbsp fresh parsley, chopped
• 1 tsp dried oregano
• Salt and pepper, to taste
• Fresh lemon wedges, for serving

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. In a small bowl, mix together olive oil, minced garlic, parsley, oregano, salt, and pepper.
4. Spoon the herb mixture evenly over the salmon fillets.
5. Place the lemon slices on top of the fillets, pressing gently to secure them.
6. Bake the salmon for about 15-20 minutes, or until the fish flakes easily with a fork.
7. Serve with additional lemon wedges and your choice of side dish.

Baked salmon with Mediterranean herbs is a simple yet elegant dish that highlights the flavors of the Mediterranean. The combination of garlic, lemon, and fresh parsley brings out the natural richness of the salmon, while the gentle baking process ensures the fish stays tender and moist. This dish is perfect for a light dinner that feels indulgent but is packed with nutrition. It pairs wonderfully with roasted vegetables or a refreshing salad.

Mediterranean Quinoa Salad with Feta and Olives

This Mediterranean quinoa salad is a vibrant, protein-packed dish that combines the nutty flavors of quinoa with the briny richness of feta cheese, Kalamata olives, and the freshness of cucumbers, tomatoes, and red onion. It’s a perfect option for a healthy dinner or a side dish for larger gatherings. The simple dressing of olive oil and lemon juice ties all the ingredients together beautifully.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper, to taste

Instructions:

1. In a medium saucepan, bring the water to a boil. Add the quinoa and reduce the heat to low. Cover and simmer for about 15 minutes, or until the quinoa is tender and the water is absorbed.
2. Fluff the quinoa with a fork and let it cool to room temperature.
3. In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
4. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
5. Drizzle the dressing over the salad and toss gently to combine.
6. Serve chilled or at room temperature.

This Mediterranean quinoa salad is an excellent way to incorporate fresh ingredients and vibrant Mediterranean flavors into your diet. The quinoa adds a satisfying texture, while the feta cheese and olives offer a delightful tangy richness. The light lemon dressing brings everything together for a dish that’s refreshing, nutritious, and full of color. It’s a great option for meal prep, as it can be made in advance and enjoyed throughout the week.

Mediterranean Stuffed Bell Peppers

Mediterranean stuffed bell peppers are a wholesome and satisfying dish that combines the sweetness of bell peppers with a flavorful stuffing of quinoa, feta cheese, olives, tomatoes, and herbs. This recipe is not only healthy but also vibrant, making it perfect for a dinner that’s full of flavor and nutrients. The combination of ingredients brings the fresh tastes of the Mediterranean into a hearty meal that can be enjoyed on its own or paired with a side salad.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1/2 cup feta cheese, crumbled
• 1/2 cup Kalamata olives, chopped
• 1 cup cherry tomatoes, diced
• 1/4 cup red onion, finely chopped
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Prepare the bell peppers by cutting off the tops and removing the seeds. Place them upright in a baking dish.
3. In a large mixing bowl, combine cooked quinoa, crumbled feta, chopped olives, diced tomatoes, red onion, olive oil, oregano, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, pressing down gently to pack the filling tightly.
5. Cover the baking dish with aluminum foil and bake for 25 minutes.
6. Remove the foil and bake for an additional 10 minutes, until the peppers are tender and slightly browned on top.
7. Garnish with fresh parsley before serving.

Mediterranean stuffed bell peppers are a delicious and colorful dish that offers a perfect balance of fresh, tangy, and savory flavors. The quinoa stuffing not only makes this recipe filling but also packed with nutrients. The sweetness of the bell peppers pairs beautifully with the salty feta and briny olives, while the tomatoes add a juicy burst of freshness. This dish is perfect for meal prep and can be enjoyed as a light dinner or a satisfying side dish for a larger Mediterranean-inspired spread.

Mediterranean Lamb Meatballs with Tzatziki Sauce

Mediterranean lamb meatballs are a flavorful and juicy dish, packed with aromatic herbs and spices like garlic, oregano, cumin, and coriander. These tender meatballs are served with a cool, creamy tzatziki sauce made from Greek yogurt, cucumber, and dill. This recipe is perfect for a hearty yet refreshing dinner, offering a delightful contrast of flavors and textures.

Ingredients:

• 1 lb ground lamb
• 1/4 cup breadcrumbs
• 1/4 cup fresh parsley, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp dried oregano
• Salt and pepper, to taste
• 2 tbsp olive oil
• 1/2 cup Greek yogurt
• 1/4 cup cucumber, grated and drained
• 1 tbsp fresh dill, chopped
• 1 tbsp lemon juice

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large mixing bowl, combine ground lamb, breadcrumbs, parsley, minced garlic, cumin, coriander, oregano, salt, and pepper.
3. Shape the mixture into small meatballs, about 1-inch in diameter, and place them on a baking sheet lined with parchment paper.
4. Drizzle the olive oil over the meatballs and bake for 20-25 minutes, or until golden brown and cooked through.
5. While the meatballs are baking, prepare the tzatziki sauce by combining Greek yogurt, grated cucumber, fresh dill, and lemon juice in a small bowl. Season with salt and pepper to taste.
6. Serve the lamb meatballs with a side of tzatziki sauce for dipping.

Mediterranean lamb meatballs with tzatziki sauce offer a satisfying meal that’s both rich in flavor and light in texture. The fragrant herbs and spices in the meatballs infuse each bite with warmth, while the cooling tzatziki sauce provides the perfect balance. These meatballs can be served with a side of grilled vegetables, a fresh salad, or wrapped in pita bread for a delicious Mediterranean-style sandwich. This dish is a crowd-pleaser and a great way to enjoy the flavors of the region in a fun and approachable way.

Mediterranean Panzanella Salad

Panzanella is a traditional Italian bread salad that has been adopted throughout the Mediterranean, especially in Italy and Greece. This Mediterranean version incorporates ripe tomatoes, cucumbers, red onions, and Kalamata olives, along with hearty chunks of rustic bread. The salad is tossed with a simple olive oil and balsamic vinaigrette, creating a refreshing and satisfying dish that’s perfect for warmer evenings or as a side to grilled meats.

Ingredients:

• 4 cups stale bread, cut into 1-inch cubes (preferably a rustic loaf)
• 2 cups cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, halved
• 1/4 cup fresh basil, chopped
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp dried oregano
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Spread the bread cubes on a baking sheet and drizzle with olive oil. Toast in the oven for 10-12 minutes, or until golden and crispy.
2. In a large bowl, combine the toasted bread cubes, tomatoes, cucumber, red onion, olives, and fresh basil.
3. In a small bowl, whisk together olive oil, balsamic vinegar, oregano, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Let the salad sit for 15-20 minutes to allow the flavors to meld before serving.

Mediterranean panzanella salad is a vibrant and wholesome dish that highlights the best of Mediterranean produce. The crusty, toasted bread soaks up the juices from the tomatoes and cucumbers, creating a deliciously flavorful base for the salad. The tangy balsamic vinaigrette ties all the ingredients together, while the fresh basil adds an aromatic note. This salad is not only refreshing but also a great way to use up leftover bread, making it a perfect summer dish or a delightful side for grilled meats or seafood.

Mediterranean Chickpea and Spinach Stew

this hearty Mediterranean chickpea and spinach stew is a nutritious and flavorful dish, packed with protein-rich chickpeas, vibrant greens, and Mediterranean herbs. It’s a one-pot meal that brings together the earthy flavors of garlic, onion, and cumin with the freshness of spinach and tomatoes. Perfect for a cozy dinner or as a healthy option for meal prep, this stew is a satisfying and warming dish that highlights the simplicity of Mediterranean cooking.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp paprika
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 4 cups fresh spinach, washed
• 1/2 cup vegetable broth
• Salt and pepper, to taste
• Fresh lemon juice, for serving
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until softened.
2. Add the garlic, cumin, and paprika to the pot, and cook for 1-2 minutes, stirring frequently until fragrant.
3. Add the chickpeas, diced tomatoes, and vegetable broth. Bring the mixture to a simmer, then reduce the heat and cook for 10 minutes, allowing the flavors to blend.
4. Stir in the fresh spinach and cook for another 2-3 minutes, until the spinach has wilted.
5. Season with salt and pepper to taste, and remove from heat.
6. Serve the stew with a squeeze of fresh lemon juice and a sprinkle of fresh parsley.

Mediterranean chickpea and spinach stew is a comforting, wholesome dish that packs in a variety of nutrients from chickpeas, spinach, and tomatoes. The cumin and paprika give it a distinct Mediterranean flair, while the fresh lemon juice adds a burst of acidity that elevates the entire dish. It’s perfect for a quick, one-pot meal that’s full of flavor and protein, ideal for a light but satisfying dinner or even a hearty lunch. The leftovers also taste great and can be stored for an easy meal later in the week.

Mediterranean Shrimp Pasta

Mediterranean shrimp pasta is a flavorful, light pasta dish that combines juicy shrimp with Mediterranean ingredients like cherry tomatoes, Kalamata olives, garlic, and fresh herbs. The pasta is tossed in a garlicky, lemon-infused olive oil sauce, creating a refreshing and tangy meal that feels indulgent yet light. This recipe is perfect for a weeknight dinner or a special occasion when you want to enjoy the vibrant flavors of the Mediterranean.

Ingredients:

• 8 oz spaghetti or your choice of pasta
• 1 lb shrimp, peeled and deveined
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup fresh parsley, chopped
• 1 tbsp lemon zest
• 2 tbsp lemon juice
• Salt and pepper, to taste
• Red pepper flakes (optional)

Instructions:

1. Cook the pasta according to the package instructions. Drain, reserving 1/2 cup of pasta water, and set aside.
2. Heat olive oil in a large skillet over medium heat. Add the garlic and cook for 1-2 minutes, stirring frequently, until fragrant.
3. Add the shrimp to the skillet and cook for 2-3 minutes per side, until pink and opaque. Remove the shrimp from the skillet and set aside.
4. In the same skillet, add the cherry tomatoes and olives, and cook for another 2 minutes until the tomatoes start to soften.
5. Return the shrimp to the skillet and toss everything together. Add the cooked pasta and toss again, adding reserved pasta water if necessary to loosen the sauce.
6. Stir in the lemon zest, lemon juice, parsley, and season with salt, pepper, and red pepper flakes (if using).
7. Serve immediately, garnished with extra parsley and a squeeze of lemon juice.

Mediterranean shrimp pasta is a simple yet flavorful dish that captures the essence of Mediterranean cuisine with each bite. The shrimp are perfectly cooked and pair beautifully with the sweet cherry tomatoes and briny olives. The fresh lemon zest and juice add a vibrant tang that enhances the overall flavor. This pasta is light, refreshing, and satisfying, making it ideal for a quick dinner or a light meal on a warm evening. It’s a great way to incorporate seafood into your diet while enjoying the fresh, bold flavors of the Mediterranean.

Mediterranean Roasted Vegetables with Hummus

Mediterranean roasted vegetables with hummus is a healthy, vibrant, and easy-to-make dish that showcases the colorful produce of the Mediterranean. The roasted vegetables—such as zucchini, eggplant, bell peppers, and red onions—are caramelized to perfection, bringing out their natural sweetness. Paired with creamy, tangy hummus, this dish is perfect as a side, light main course, or appetizer. It’s a satisfying vegetarian option packed with flavor and nutrition.

Ingredients:

• 1 zucchini, sliced
• 1 eggplant, diced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• Salt and pepper, to taste
• 1 cup hummus, for serving
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the zucchini, eggplant, bell peppers, and onion with olive oil, oregano, cumin, salt, and pepper.
3. Spread the vegetables in a single layer on a baking sheet. Roast for 20-25 minutes, stirring once halfway through, until the vegetables are golden and tender.
4. Remove from the oven and transfer the vegetables to a serving platter.
5. Serve with a generous dollop of hummus on the side and garnish with fresh parsley.

Mediterranean roasted vegetables with hummus is a versatile and delicious dish that can be served as a main course or as part of a mezze spread. The caramelized vegetables bring out deep, sweet flavors that pair perfectly with the creamy, savory hummus. This dish is a great way to enjoy the natural goodness of Mediterranean produce while keeping things light and nutritious. It’s also a fantastic option for meal prepping, as the roasted vegetables and hummus store well for later use. Whether enjoyed as a snack, side, or main dish, it offers a satisfying and flavorful experience.

Mediterranean Grilled Sea Bass with Lemon and Herbs

Mediterranean grilled sea bass is a light and flavorful dish that combines the delicate taste of fresh fish with the bright, zesty flavors of lemon, garlic, and Mediterranean herbs. This recipe is simple, yet elegant, perfect for a summer dinner or a special occasion. Grilled to perfection, the fish is served with a drizzle of olive oil and a squeeze of lemon, capturing the essence of Mediterranean coastal cuisine.

Ingredients:

• 2 whole sea bass, cleaned and gutted
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 lemon, thinly sliced
• 2 tbsp fresh parsley, chopped
• 1 tbsp fresh thyme, chopped
• 1 tsp dried oregano
• Salt and pepper, to taste
• Lemon wedges, for serving

Instructions:

1. Preheat your grill to medium-high heat.
2. Rub the sea bass with olive oil, garlic, oregano, salt, and pepper. Stuff the cavity of the fish with fresh thyme, parsley, and lemon slices.
3. Place the fish on the grill and cook for 4-5 minutes per side, depending on the size of the fish, until the flesh is opaque and flakes easily with a fork.
4. Remove from the grill and drizzle with additional olive oil and fresh lemon juice.
5. Serve with lemon wedges and a side of grilled vegetables or a fresh Mediterranean salad.

Grilled Mediterranean sea bass is a wonderfully light and flavorful dish that highlights the simple beauty of fresh fish. The aromatic herbs and zesty lemon enhance the delicate taste of the sea bass, while grilling imparts a smoky richness. This dish is perfect for enjoying on a warm evening, offering a healthy and satisfying meal that can be paired with light sides like a salad or roasted vegetables. It’s a fantastic way to embrace the fresh, clean flavors of Mediterranean cuisine.

Mediterranean Roasted Chicken with Olives and Potatoes

This Mediterranean roasted chicken with olives and potatoes is a flavorful one-pan meal that brings together tender chicken, briny olives, and roasted potatoes, all cooked in a fragrant blend of herbs and spices. The dish is infused with the flavors of garlic, lemon, and oregano, making it a satisfying and hearty dinner. It’s a perfect option for a busy weeknight or a casual dinner party, offering both ease and elegance in one delicious meal.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 tbsp olive oil
• 1 lb baby potatoes, halved
• 1/2 cup Kalamata olives, pitted
• 4 cloves garlic, smashed
• 1 lemon, cut into wedges
• 1 tbsp dried oregano
• Salt and pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large roasting pan, toss the potatoes with 1 tbsp olive oil, half of the garlic, oregano, salt, and pepper. Spread them out evenly in the pan.
3. Season the chicken thighs with salt, pepper, and the remaining olive oil, and place them on top of the potatoes.
4. Scatter the olives, remaining garlic, and lemon wedges around the chicken.
5. Roast in the oven for 35-40 minutes, or until the chicken is golden and cooked through, and the potatoes are tender.
6. Garnish with fresh parsley before serving.

Mediterranean roasted chicken with olives and potatoes is a hearty and flavorful dish that’s perfect for a busy family dinner or when entertaining guests. The combination of juicy chicken, roasted potatoes, and briny olives creates a comforting yet sophisticated meal. The garlic, lemon, and oregano infuse the dish with a Mediterranean essence that brings depth and brightness to each bite. This recipe is easy to prepare, and the leftovers are just as delicious, making it ideal for meal prep or a quick lunch the next day.

Mediterranean Falafel with Pita and Tahini Sauce

Mediterranean falafel is a popular vegetarian dish made from chickpeas, fresh herbs, and spices. These crispy, golden-brown fritters are typically served in pita bread with fresh vegetables and topped with a creamy tahini sauce. This recipe captures the essence of Mediterranean street food, offering a flavorful and filling meal that’s both satisfying and healthy.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground turmeric
• 1/2 tsp baking powder
• 3 tbsp flour (or chickpea flour for a gluten-free option)
• Salt and pepper, to taste
• Olive oil, for frying
• Pita bread, for serving
• Fresh vegetables (tomatoes, cucumbers, lettuce)
• 1/4 cup tahini sauce, for drizzling

Instructions:

1. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, turmeric, baking powder, salt, and pepper. Pulse until the mixture is coarse but holds together.
2. Transfer the mixture to a bowl and stir in the flour. Refrigerate for 30 minutes to firm up.
3. Heat olive oil in a large skillet over medium heat. Shape the falafel mixture into small balls or patties, then fry in batches for 3-4 minutes per side, until golden brown and crispy.
4. Drain the falafel on paper towels and set aside.
5. Serve the falafel in pita bread with fresh vegetables and a generous drizzle of tahini sauce.

Mediterranean falafel with pita and tahini sauce is a satisfying and flavorful vegetarian meal that’s full of fresh herbs and spices. The crispy falafel pairs wonderfully with the cool vegetables and the creamy tahini sauce, creating a balanced and refreshing dish. This meal is perfect for lunch or dinner, offering a healthy and filling option that is both easy to make and deeply flavorful. Whether served as a sandwich or enjoyed as part of a larger Mediterranean spread, falafel is sure to be a hit with anyone who loves vibrant, plant-based cuisine.

Mediterranean Grilled Vegetable Skewers

Mediterranean grilled vegetable skewers are a colorful and healthy dish that brings together a variety of fresh, in-season vegetables, marinated in olive oil, lemon, and Mediterranean herbs. The skewers are grilled to perfection, resulting in tender and slightly charred vegetables with smoky flavors. These skewers make a perfect side dish or can be served as a main with a side of couscous, quinoa, or a yogurt-based dip.

Ingredients:

• 1 red bell pepper, cut into chunks
• 1 zucchini, sliced into rounds
• 1 red onion, cut into wedges
• 1 eggplant, cut into cubes
• 1 cup cherry tomatoes
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 1 tbsp dried oregano
• 2 cloves garlic, minced
• Salt and pepper, to taste
• Fresh parsley, chopped, for garnish
• Wooden skewers (soaked in water for 30 minutes before use)

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, oregano, garlic, salt, and pepper.
2. Add the chopped vegetables to the bowl and toss to coat them evenly with the marinade. Let them marinate for at least 20-30 minutes.
3. Preheat the grill to medium-high heat.
4. Thread the marinated vegetables onto the skewers, alternating between different vegetables.
5. Grill the skewers for 8-10 minutes, turning occasionally, until the vegetables are tender and slightly charred.
6. Remove from the grill and sprinkle with fresh parsley before serving.

Mediterranean grilled vegetable skewers are a vibrant and flavorful dish that captures the essence of Mediterranean cuisine. The vegetables become tender and juicy on the inside while retaining a slight char from the grill, which enhances their natural sweetness. The lemon and olive oil marinade infuses the vegetables with a bright, tangy flavor, making them a perfect accompaniment to grilled meats or served with couscous or a yogurt dip for a lighter meal. These skewers are not only delicious but also a great way to enjoy healthy, plant-based ingredients with minimal effort.

Mediterranean Chicken Souvlaki

Mediterranean chicken souvlaki is a popular Greek dish consisting of marinated chicken that is skewered and grilled to perfection. The chicken is marinated in a mixture of olive oil, lemon, garlic, and herbs, which infuses it with vibrant flavors. Served with pita bread, fresh vegetables, and a side of tzatziki sauce, this dish is a satisfying and delicious meal that embodies the best of Mediterranean street food.

Ingredients:

• 1 lb chicken breast, cut into bite-sized cubes
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tbsp dried oregano
• 1/2 tsp ground cumin
• Salt and pepper, to taste
• Wooden skewers (soaked in water for 30 minutes before use)
• Pita bread, for serving
• Fresh vegetables (tomatoes, cucumbers, onions)
• 1/2 cup tzatziki sauce, for serving

Instructions:

1. In a bowl, combine olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper. Add the chicken cubes and mix to coat the chicken evenly. Cover and refrigerate for at least 1 hour (or up to 4 hours).
2. Preheat the grill to medium-high heat.
3. Thread the marinated chicken cubes onto the skewers.
4. Grill the chicken skewers for 4-5 minutes per side, or until the chicken is cooked through and has a nice char.
5. Serve the souvlaki with warm pita bread, fresh vegetables, and a side of tzatziki sauce.

Mediterranean chicken souvlaki is a simple yet flavorful dish that is perfect for a quick and satisfying dinner. The marinade brings out the natural juiciness of the chicken while adding a burst of tangy, herbaceous flavor. When paired with the creamy tzatziki sauce and fresh vegetables, the souvlaki makes for a balanced and delicious meal. This dish is also perfect for grilling outdoors, making it ideal for summer gatherings or casual weeknight meals.

Mediterranean Tuna Salad with White Beans

Mediterranean tuna salad with white beans is a fresh and protein-packed dish that combines the briny flavors of tuna with the creamy texture of white beans. Tossed with Mediterranean ingredients like Kalamata olives, capers, tomatoes, and red onions, this salad is both light and satisfying. It makes a perfect lunch or dinner, offering a balanced meal with fresh flavors that evoke the Mediterranean diet.

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 1 can (15 oz) white beans, drained and rinsed
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tbsp capers
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper, to taste
• Fresh basil or parsley, for garnish

Instructions:

1. In a large bowl, combine the tuna, white beans, olives, cherry tomatoes, red onion, and capers.
2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Garnish with fresh basil or parsley before serving.

Mediterranean tuna salad with white beans is a healthy, hearty, and refreshing dish that is perfect for a light lunch or dinner. The combination of tuna and white beans provides a good source of protein, while the olives, capers, and tomatoes add bright, briny flavors. This salad is easy to prepare, making it a great option for meal prep or a quick weeknight meal. The olive oil and red wine vinegar dressing ties everything together, adding a hint of acidity and richness that elevates the entire dish.

Note: More recipes are coming soon!