30+ Flavorful Spring Mediterranean Recipes for Every Meal

As the warmth of spring arrives, there’s no better time to indulge in the vibrant flavors of Mediterranean cuisine.

Known for its rich combination of fresh vegetables, lean proteins, healthy fats, and aromatic herbs, Mediterranean food is perfect for the season.

Whether you’re hosting a spring gathering, preparing light yet filling meals for your family, or just looking to embrace the healthful benefits of this timeless cuisine, we’ve gathered over 30 Mediterranean recipes to inspire your cooking.

From grilled veggies and fresh salads to hearty stews and zesty seafood dishes, these recipes capture the essence of spring with their bright, natural ingredients and bold flavors.

Let’s dive into a collection of recipes that bring the Mediterranean coast right to your table!

30+ Flavorful Spring Mediterranean Recipes for Every Meal

Spring is a season of renewal, and there’s no better way to celebrate the arrival of warmer weather than with a fresh, Mediterranean-inspired meal.

With over 30 delicious and nutritious recipes to choose from, you can enjoy the full spectrum of flavors this cuisine has to offer—whether you’re enjoying a simple salad, a grilled seafood dish, or a savory veggie-packed stew.

These spring Mediterranean recipes are designed to satisfy your taste buds while nourishing your body, offering the perfect balance of lightness and satisfaction for the season.

Embrace the bounty of fresh produce, aromatic herbs, and wholesome ingredients to create memorable meals that are perfect for any occasion.

Mediterranean Spring Vegetable Couscous

This vibrant Mediterranean Spring Vegetable Couscous is a celebration of the season’s freshest ingredients. Packed with bright greens, fragrant herbs, and zesty citrus, this dish is light yet filling. It’s perfect as a main course for a healthy lunch or a side dish for grilled meats or seafood. Its blend of textures and flavors showcases the bounty of Mediterranean cuisine.

Ingredients:

• 1 cup couscous
• 1 ¼ cups vegetable broth
• 1 cup asparagus, trimmed and chopped into 1-inch pieces
• ½ cup fresh peas or frozen peas (thawed)
• ½ cup cherry tomatoes, halved
• ¼ cup crumbled feta cheese
• 2 tablespoons extra virgin olive oil
• Juice and zest of 1 lemon
• ¼ cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Heat the vegetable broth in a saucepan until it starts to boil. Remove from heat, add couscous, and cover. Let it sit for 5 minutes, then fluff with a fork.
2. Steam the asparagus and peas until tender-crisp, about 3–4 minutes.
3. In a large bowl, combine the couscous, asparagus, peas, cherry tomatoes, and feta cheese.
4. In a small bowl, whisk together olive oil, lemon juice, lemon zest, oregano, salt, and pepper. Drizzle over the couscous mixture and toss to coat.
5. Sprinkle with parsley and mint before serving.

Mediterranean Spring Vegetable Couscous brings together the essence of spring with a Mediterranean twist. It’s nutritious, easy to make, and full of vibrant flavors that will leave you refreshed and satisfied. Pair it with a glass of crisp white wine to elevate your dining experience.

Grilled Lemon Herb Chicken with Tzatziki Sauce

This Grilled Lemon Herb Chicken is a staple of Mediterranean cuisine, bursting with zesty, herby flavors. The addition of a creamy, tangy tzatziki sauce makes it an irresistible option for spring gatherings or weeknight dinners. Light yet flavorful, this recipe is sure to become a family favorite.

Ingredients for Chicken:

• 4 boneless, skinless chicken breasts
• 3 tablespoons olive oil
• Juice of 1 lemon
• Zest of 1 lemon
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste

Ingredients for Tzatziki Sauce:

• 1 cup Greek yogurt
• ½ cucumber, grated and squeezed to remove excess liquid
• 1 garlic clove, minced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill, chopped
• Salt to taste

Instructions:

1. In a bowl, combine olive oil, lemon juice, zest, garlic, oregano, paprika, salt, and pepper. Add chicken breasts and marinate for at least 30 minutes.
2. Preheat the grill to medium-high heat. Grill the chicken for 6–7 minutes on each side or until fully cooked.
3. For the tzatziki sauce, mix all ingredients in a bowl and refrigerate until ready to use.
4. Serve the grilled chicken with a generous dollop of tzatziki sauce on top.

This Grilled Lemon Herb Chicken with Tzatziki Sauce is an explosion of Mediterranean flavors. The smoky char of the grilled chicken complements the cool, creamy tzatziki perfectly. Serve with a fresh green salad or roasted vegetables for a wholesome spring meal.

Spring Greens and Chickpea Salad with Tahini Dressing

Light, fresh, and nutrient-packed, this Spring Greens and Chickpea Salad with Tahini Dressing is the ultimate Mediterranean-inspired dish for the season. Featuring crisp greens, protein-rich chickpeas, and a nutty tahini dressing, this salad is both satisfying and versatile. It’s perfect as a quick lunch or a side dish for a larger meal.

Ingredients:

• 4 cups mixed spring greens (arugula, spinach, watercress)
• 1 cup canned chickpeas, rinsed and drained
• ½ cup radishes, thinly sliced
• ¼ cup red onion, thinly sliced
• ¼ cup sunflower seeds
• ¼ cup fresh dill, chopped

Ingredients for Tahini Dressing:

• 3 tablespoons tahini
• Juice of 1 lemon
• 1 tablespoon olive oil
• 1 tablespoon honey or maple syrup
• 1 clove garlic, minced
• 2–3 tablespoons water (to thin the dressing)
• Salt and pepper to taste

Instructions:

1. In a large bowl, toss together spring greens, chickpeas, radishes, red onion, sunflower seeds, and dill.
2. In a small bowl, whisk tahini, lemon juice, olive oil, honey, garlic, salt, and pepper. Add water gradually until the dressing reaches a pourable consistency.
3. Drizzle the dressing over the salad and toss gently to coat.

This Spring Greens and Chickpea Salad with Tahini Dressing is a perfect embodiment of springtime. Its crisp and refreshing ingredients paired with a rich, nutty dressing create a dish that is both nourishing and indulgent. Enjoy it as a standalone meal or alongside your favorite Mediterranean entrées for a taste of seasonal perfection.

Mediterranean Spring Frittata with Fresh Herbs

The Mediterranean Spring Frittata is a protein-packed dish that highlights the vibrant flavors of the season. With a mix of tender spring vegetables, fresh herbs, and creamy feta cheese, this frittata is ideal for brunches, lunches, or even light dinners. Easy to prepare and visually stunning, it’s a delightful way to embrace the essence of springtime Mediterranean cuisine.

Ingredients:

• 8 large eggs
• ½ cup milk (or a dairy-free alternative)
• 1 cup asparagus, chopped into 1-inch pieces
• ½ cup cherry tomatoes, halved
• ½ cup crumbled feta cheese
• 2 green onions, thinly sliced
• ¼ cup fresh dill, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large oven-safe skillet, heat olive oil over medium heat. Add asparagus and cook for 3 minutes until tender. Add cherry tomatoes and cook for another 2 minutes.
3. In a bowl, whisk together eggs, milk, dill, green onions, salt, and pepper. Pour the mixture into the skillet over the vegetables.
4. Sprinkle feta cheese evenly on top. Cook on the stovetop for 2–3 minutes, then transfer the skillet to the oven.
5. Bake for 15–18 minutes or until the frittata is set and lightly golden on top.
6. Let it cool slightly before slicing and serving.

The Mediterranean Spring Frittata with Fresh Herbs is as versatile as it is flavorful. It’s a wholesome dish that can be enjoyed warm or at room temperature. Pair it with crusty bread and a side salad for a complete Mediterranean-inspired meal.

Lemon Orzo Salad with Spring Vegetables

This Lemon Orzo Salad with Spring Vegetables is a light, zesty dish perfect for warmer weather. Featuring tender orzo pasta, crisp spring vegetables, and a refreshing lemon vinaigrette, it’s a wonderful choice for picnics, potlucks, or simple family dinners. The balance of bright citrus and fresh veggies makes it a quintessential Mediterranean treat.

Ingredients:

• 1 cup orzo pasta
• 1 cup snap peas, halved
• 1 cup zucchini, diced
• ½ cup red bell pepper, diced
• ¼ cup red onion, finely chopped
• 2 tablespoons capers
• ¼ cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped

Ingredients for Lemon Vinaigrette:

• 3 tablespoons olive oil
• Juice and zest of 1 lemon
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Cook orzo according to package instructions. Drain, rinse under cold water, and set aside.
2. Steam snap peas and zucchini for 3–4 minutes until tender-crisp.
3. In a large bowl, combine orzo, snap peas, zucchini, bell pepper, red onion, capers, parsley, and mint.
4. In a small bowl, whisk together olive oil, lemon juice, zest, mustard, garlic, salt, and pepper. Pour over the salad and toss gently.
5. Chill in the refrigerator for 20 minutes before serving for best flavor.

Lemon Orzo Salad with Spring Vegetables is a refreshing dish bursting with Mediterranean flavors. Its vibrant colors and tangy lemon dressing make it a showstopper for any table. Serve it alongside grilled meats or enjoy it on its own for a satisfying spring meal.

Mediterranean Stuffed Bell Peppers with Quinoa

Mediterranean Stuffed Bell Peppers with Quinoa is a hearty yet healthy dish that embodies the simplicity and bold flavors of the region. Packed with a medley of quinoa, fresh vegetables, and herbs, these peppers are as nutritious as they are delicious. Ideal for meal prep or a satisfying dinner, they are a beautiful way to enjoy Mediterranean cuisine.

Ingredients:

• 4 large bell peppers, tops removed and seeds scooped out
• 1 cup cooked quinoa
• ½ cup cherry tomatoes, diced
• ½ cup canned chickpeas, rinsed and drained
• ¼ cup kalamata olives, sliced
• 2 tablespoons sun-dried tomatoes, chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh basil, chopped
• 2 tablespoons olive oil
• ½ cup shredded mozzarella or crumbled feta cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix quinoa, cherry tomatoes, chickpeas, olives, sun-dried tomatoes, parsley, basil, olive oil, salt, and pepper.
3. Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
4. If using cheese, sprinkle it on top of the stuffed peppers.
5. Cover with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes until the peppers are tender and slightly golden.
6. Serve warm with a side of tzatziki or a green salad.

Mediterranean Stuffed Bell Peppers with Quinoa are a feast for both the eyes and the palate. They’re perfect for entertaining or as a make-ahead meal for busy weekdays. With their rich flavors and wholesome ingredients, these stuffed peppers will transport you straight to the Mediterranean coast.

Grilled Shrimp Skewers with Mediterranean Marinade

Grilled Shrimp Skewers with Mediterranean Marinade are an excellent choice for a light and flavorful dish perfect for spring evenings. The shrimp are marinated in a blend of olive oil, lemon, garlic, and Mediterranean herbs, then grilled to smoky perfection. This dish is perfect for serving as an appetizer or a main course alongside a salad or rice.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 3 tablespoons olive oil
• Juice of 1 lemon
• Zest of 1 lemon
• 3 garlic cloves, minced
• 1 tablespoon fresh oregano, chopped
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons fresh parsley, for garnish
• Lemon wedges for serving

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, parsley, paprika, salt, and pepper.
2. Add the shrimp to the marinade, ensuring each shrimp is coated. Cover and refrigerate for 30–60 minutes.
3. Preheat the grill to medium-high heat.
4. Thread the shrimp onto skewers. Grill the shrimp for 2–3 minutes on each side, or until they turn pink and are slightly charred.
5. Serve the shrimp skewers with a sprinkle of fresh parsley and lemon wedges on the side.

These Grilled Shrimp Skewers with Mediterranean Marinade are bursting with fresh, aromatic flavors. The smoky grill flavor combined with the lemon and herb marinade makes this dish irresistible. Serve them with a refreshing cucumber salad or Mediterranean rice for a complete spring meal that’s as easy to prepare as it is delicious.

Mediterranean Roasted Spring Vegetables

Mediterranean Roasted Spring Vegetables are a perfect way to showcase the fresh produce of the season. Roasting vegetables like artichokes, carrots, and zucchini with olive oil, garlic, and herbs gives them a caramelized, sweet flavor that pairs wonderfully with the earthy notes of olives and feta cheese. This dish can serve as a side to any main course or as a light, satisfying meal on its own.

Ingredients:

• 1 medium zucchini, sliced
• 1 medium carrot, sliced
• 1 cup baby artichokes, halved
• 1 red onion, cut into wedges
• ½ cup cherry tomatoes
• 2 tablespoons olive oil
• 2 teaspoons dried oregano
• 2 teaspoons fresh thyme, chopped
• 1 tablespoon fresh rosemary, chopped
• Salt and pepper to taste
• ¼ cup kalamata olives, pitted and halved
• ¼ cup crumbled feta cheese

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss zucchini, carrot, artichokes, red onion, and cherry tomatoes with olive oil, oregano, thyme, rosemary, salt, and pepper.
3. Spread the vegetables evenly on a baking sheet and roast for 25–30 minutes, stirring halfway through, until golden and tender.
4. Once roasted, transfer the vegetables to a serving dish. Top with kalamata olives and crumbled feta cheese.
5. Serve warm as a side or main dish.

Mediterranean Roasted Spring Vegetables offer a hearty and nutritious way to enjoy seasonal vegetables. The combination of caramelized veggies, tangy olives, and creamy feta elevates the flavors to new heights. It’s a great dish to serve at spring gatherings or as part of a Mediterranean-inspired feast.

Greek Panzanella Salad

Greek Panzanella Salad combines the best of a traditional Italian bread salad with Mediterranean ingredients. The mix of crunchy cucumbers, juicy tomatoes, Kalamata olives, and feta cheese is tossed with crispy, golden-brown pieces of bread soaked in olive oil and lemon juice. This refreshing salad is perfect for picnics, BBQs, or as a side to grilled meats.

Ingredients:

• 4 cups stale sourdough or rustic bread, cut into cubes
• 1 cup cherry tomatoes, halved
• ½ cucumber, sliced
• ½ red onion, thinly sliced
• ½ cup Kalamata olives, pitted and halved
• ½ cup crumbled feta cheese
• 2 tablespoons fresh basil, chopped
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place the bread cubes on a baking sheet and drizzle with 1 tablespoon of olive oil. Toast in the oven for about 10 minutes or until golden and crispy.
3. In a large bowl, combine cherry tomatoes, cucumber, red onion, olives, feta cheese, and basil.
4. In a small bowl, whisk together the remaining olive oil, red wine vinegar, lemon juice, salt, and pepper.
5. Add the toasted bread cubes to the vegetable mixture and pour the dressing over it. Toss well to combine, allowing the bread to soak up the dressing.
6. Let the salad sit for 10 minutes before serving to allow the flavors to meld together.

Greek Panzanella Salad is a wonderful, refreshing dish that marries the freshness of spring vegetables with the richness of olive oil and tangy feta cheese. This salad is light yet hearty and can be enjoyed as a standalone meal or paired with grilled meats or fish for a Mediterranean-inspired feast.

Mediterranean Chickpea and Spinach Stew

The Mediterranean Chickpea and Spinach Stew is a hearty yet light dish perfect for a spring dinner. This stew combines the richness of chickpeas with the freshness of spinach and the bold flavors of garlic, lemon, and herbs. It’s both nutritious and comforting, offering a delicious taste of the Mediterranean with minimal effort. Ideal for vegetarians and meat-eaters alike, it’s a flavorful and wholesome meal.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 4 garlic cloves, minced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 large bunch fresh spinach, washed and chopped
• 1 can (14 oz) diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• Juice of 1 lemon
• Salt and pepper to taste
• ¼ cup fresh parsley, chopped

Instructions:

1. Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sautéing for 5-7 minutes until softened and fragrant.
2. Stir in cumin, paprika, oregano, salt, and pepper. Cook for another minute to toast the spices.
3. Add chickpeas and diced tomatoes, stirring to combine. Let simmer for 10 minutes.
4. Add the chopped spinach and cook for 3–4 minutes until wilted.
5. Stir in lemon juice and adjust seasoning to taste.
6. Serve the stew garnished with fresh parsley, with a side of crusty bread for dipping.

This Mediterranean Chickpea and Spinach Stew is a soul-warming, nourishing dish with vibrant Mediterranean flavors. The combination of chickpeas and spinach creates a perfect balance of textures, while the spices and lemon give it a bright, zesty kick. It’s an easy, one-pot meal that’s ideal for weeknight dinners, and the leftovers taste even better the next day.

Mediterranean Quinoa Stuffed Tomatoes

Mediterranean Quinoa Stuffed Tomatoes are an elegant and healthy dish that combines the fresh flavors of tomatoes with the nutty goodness of quinoa and Mediterranean-inspired ingredients. These stuffed tomatoes are baked to perfection, offering a beautiful presentation and a delightful taste of the Mediterranean in every bite. Perfect for a light lunch, appetizer, or side dish, they are sure to impress.

Ingredients:

• 6 large ripe tomatoes
• 1 cup cooked quinoa
• ¼ cup Kalamata olives, chopped
• ¼ cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the tomatoes and carefully scoop out the insides, leaving the shells intact. Set the tomato pulp aside for another use or discard.
3. In a bowl, mix the cooked quinoa, olives, feta, parsley, oregano, olive oil, salt, and pepper.
4. Stuff each tomato with the quinoa mixture, pressing gently to pack the filling.
5. Place the stuffed tomatoes in a baking dish and drizzle with a little extra olive oil.
6. Bake for 20 minutes, or until the tomatoes are tender and the filling is golden on top.
7. Serve warm, garnished with extra parsley or basil.

Mediterranean Quinoa Stuffed Tomatoes are a delicious and colorful dish that showcases fresh, seasonal ingredients. The quinoa filling is light yet satisfying, with a balance of briny olives and creamy feta, while the roasted tomatoes bring a natural sweetness to the dish. These stuffed tomatoes are a great option for a light dinner or a tasty appetizer at a Mediterranean-themed gathering.

Grilled Mediterranean Lamb Chops

Grilled Mediterranean Lamb Chops are a flavorful and elegant spring dish that brings together the rich taste of lamb with the aromatic Mediterranean marinade. Infused with garlic, lemon, herbs, and olive oil, the lamb chops are tender and juicy with a slightly smoky flavor from grilling. Served with a side of fresh salad or couscous, this dish will transport you to the Mediterranean coast with every bite.

Ingredients:

• 8 lamb chops (bone-in)
• 3 tablespoons olive oil
• Juice and zest of 1 lemon
• 4 garlic cloves, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• Salt and pepper to taste

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, rosemary, thyme, salt, and pepper.
2. Rub the marinade onto the lamb chops and let them marinate for at least 30 minutes (up to 2 hours in the refrigerator).
3. Preheat the grill to medium-high heat.
4. Grill the lamb chops for 3–4 minutes on each side for medium-rare, or longer for desired doneness.
5. Let the lamb rest for 5 minutes before serving.
6. Serve the lamb chops with a side of couscous, roasted vegetables, or a fresh green salad.

Grilled Mediterranean Lamb Chops are a rich and flavorful dish that makes a perfect centerpiece for a spring gathering. The combination of garlic, lemon, and herbs infuses the lamb with Mediterranean essence, while the grill adds a smoky depth. This dish is sure to impress guests and is versatile enough to pair with a variety of sides, making it an ideal choice for any special occasion.

Mediterranean Hummus and Roasted Vegetable Wraps

Mediterranean Hummus and Roasted Vegetable Wraps are a quick and healthy lunch or dinner option, full of vibrant colors and fresh flavors. Roasted vegetables like eggplant, zucchini, and bell peppers pair beautifully with creamy hummus and whole wheat wraps. The tangy feta and a drizzle of olive oil complete the dish, making it an excellent meal for spring when you want something light but satisfying.

Ingredients:

• 4 whole wheat wraps
• 1 small eggplant, sliced
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 cup hummus
• ½ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped
• 1 tablespoon olive oil (for drizzling)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the eggplant, zucchini, and bell peppers with olive oil, salt, and pepper. Arrange the vegetables in a single layer on a baking sheet and roast for 20–25 minutes, or until tender and slightly caramelized.
3. Spread a generous layer of hummus over each wrap.
4. Layer the roasted vegetables on top of the hummus.
5. Sprinkle with crumbled feta cheese and fresh parsley.
6. Drizzle with olive oil and roll the wraps tightly.
7. Serve immediately, or cut in half for easy serving.

Mediterranean Hummus and Roasted Vegetable Wraps are a perfect fusion of creamy, savory, and tangy flavors. The roasted vegetables bring out the natural sweetness of the produce, while the hummus adds a rich, smooth texture. These wraps are a wonderful option for a light meal, and they’re incredibly versatile — perfect for lunch, dinner, or even a quick picnic.

Lemon and Herb Mediterranean Chicken Skewers

Lemon and Herb Mediterranean Chicken Skewers are a delightful, aromatic dish perfect for grilling season. Marinated in lemon juice, olive oil, garlic, and fresh herbs, the chicken becomes incredibly tender and juicy with a bright, zesty flavor. These skewers are an ideal choice for spring gatherings, served with a side of tzatziki sauce, couscous, or a simple Greek salad.

Ingredients:

• 1 lb chicken breast, cut into bite-sized cubes
• 3 tablespoons olive oil
• Juice of 2 lemons
• Zest of 1 lemon
• 3 garlic cloves, minced
• 1 tablespoon fresh oregano, chopped
• 1 tablespoon fresh thyme, chopped
• Salt and pepper to taste
• 8–10 skewers (wooden or metal)

Instructions:

1. In a bowl, combine olive oil, lemon juice, lemon zest, garlic, oregano, thyme, salt, and pepper.
2. Add the chicken cubes to the marinade and toss to coat. Let it marinate in the refrigerator for 30–60 minutes.
3. Preheat the grill or grill pan to medium-high heat.
4. Thread the marinated chicken onto skewers, leaving a little space between each piece.
5. Grill the skewers for 4–5 minutes on each side, or until the chicken is cooked through and lightly charred.
6. Serve the chicken skewers with tzatziki sauce, couscous, or a side salad.

These Lemon and Herb Mediterranean Chicken Skewers are packed with fresh flavors that embody the essence of the Mediterranean diet. The combination of lemon, garlic, and herbs creates a vibrant marinade that elevates the simple chicken to something special. They are perfect for a summer BBQ, an easy dinner, or a healthy meal prep option.

Mediterranean Orzo Salad with Roasted Red Pepper and Feta

This Mediterranean Orzo Salad with Roasted Red Pepper and Feta is a perfect light yet filling dish for spring. The chewy orzo pasta is paired with roasted red peppers, cucumber, Kalamata olives, and crumbled feta, tossed in a bright lemon and olive oil dressing. The result is a refreshing salad that’s full of textures and tangy Mediterranean flavors, ideal as a side dish or a main for lunch.

Ingredients:

• 1 cup orzo pasta
• 1 red bell pepper, roasted and chopped
• ½ cucumber, diced
• ½ cup Kalamata olives, pitted and halved
• ½ cup crumbled feta cheese
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook the orzo pasta according to package instructions. Drain and set aside to cool.
2. In a large bowl, combine the roasted red pepper, cucumber, olives, feta, and parsley with the cooled orzo.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Pour the dressing over the orzo mixture and toss to combine.
5. Chill the salad for 30 minutes to allow the flavors to meld together.
6. Serve cold as a refreshing side or light lunch.

Mediterranean Orzo Salad with Roasted Red Pepper and Feta is a simple yet satisfying dish that perfectly balances fresh ingredients with tangy flavors. The roasted red pepper adds a smoky sweetness to the salad, while the feta provides creaminess and saltiness. This dish is not only delicious but also incredibly versatile, making it a great addition to any spring meal.

Grilled Mediterranean Shrimp Skewers

Grilled Mediterranean Shrimp Skewers are a flavorful and light dish perfect for a spring BBQ or dinner. Marinated in olive oil, lemon, garlic, and Mediterranean herbs, the shrimp absorb all the vibrant flavors, becoming tender and juicy when grilled. Served with a side of couscous or a Greek salad, these skewers are ideal for a fresh and zesty meal that captures the essence of Mediterranean cuisine.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 3 tablespoons olive oil
• Juice of 1 lemon
• 3 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 8–10 skewers (wooden or metal)

Instructions:

1. In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
2. Add the shrimp to the marinade, tossing to coat evenly. Let it marinate for 15–20 minutes.
3. Preheat the grill or grill pan to medium-high heat.
4. Thread the shrimp onto the skewers.
5. Grill the shrimp for 2–3 minutes on each side, or until they turn pink and opaque.
6. Serve the skewers with a side of couscous, Greek salad, or a light yogurt sauce.

Grilled Mediterranean Shrimp Skewers are a quick and healthy way to enjoy the fresh, bright flavors of the Mediterranean. The combination of lemon, garlic, and oregano makes the shrimp flavorful without overpowering their delicate taste. This dish is perfect for outdoor gatherings or a light, nutritious meal on a warm spring evening.

Mediterranean Avocado and Tuna Salad

Mediterranean Avocado and Tuna Salad is a light yet filling dish that combines the creamy richness of avocado with the fresh taste of tuna and Mediterranean ingredients. With tomatoes, red onion, Kalamata olives, and a simple olive oil-lemon dressing, this salad is packed with healthy fats, protein, and vibrant flavors. It’s perfect for a healthy lunch, picnic, or a refreshing dinner.

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• ¼ cup Kalamata olives, halved
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a large bowl, combine the tuna, avocado, cherry tomatoes, red onion, and Kalamata olives.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss gently to combine, ensuring the avocado remains intact.
4. Garnish with fresh parsley and serve immediately.

Mediterranean Avocado and Tuna Salad is a quick and refreshing meal that’s both nutritious and satisfying. The creamy avocado balances the lightness of the tuna, while the tomatoes and olives add a burst of flavor. This salad is an excellent choice for a healthy lunch or light dinner, offering a Mediterranean-inspired twist on traditional tuna salad.

Mediterranean Roasted Chicken with Olives and Lemon

Mediterranean Roasted Chicken with Olives and Lemon is a one-pan dinner that’s both easy to prepare and bursting with Mediterranean flavors. The chicken is roasted with garlic, olives, lemon, and herbs, infusing it with rich, aromatic flavors. The result is tender, juicy chicken with a crispy skin, perfectly complemented by the briny olives and the tangy brightness of the lemon. It’s a perfect dish for a spring dinner when you want something simple yet elegant.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 tablespoon olive oil
• 1 lemon, cut into wedges
• 4 garlic cloves, smashed
• ½ cup Kalamata olives, pitted
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Heat olive oil in a large oven-safe skillet over medium-high heat.
3. Season the chicken thighs with salt, pepper, oregano, and paprika.
4. Sear the chicken thighs, skin-side down, for 4–5 minutes until golden brown.
5. Flip the chicken and add the garlic, olives, and lemon wedges to the pan.
6. Transfer the skillet to the oven and roast for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
7. Garnish with fresh parsley and serve with roasted vegetables or couscous.

Mediterranean Roasted Chicken with Olives and Lemon is a simple yet flavorful dish that highlights the beauty of Mediterranean ingredients. The chicken comes out perfectly tender and flavorful, while the olives and lemon add a delightful tang. This dish is ideal for a cozy family dinner or when entertaining guests, as it’s both easy to prepare and impressive to serve.

Mediterranean Grilled Vegetable and Halloumi Skewers

Mediterranean Grilled Vegetable and Halloumi Skewers are a vegetarian-friendly dish that captures the essence of Mediterranean cuisine. The firm, savory Halloumi cheese pairs perfectly with a colorful assortment of grilled vegetables, including bell peppers, zucchini, and red onions. Marinated in olive oil, lemon, and fresh herbs, these skewers are bursting with flavor and make a great side dish or main course for any spring barbecue.

Ingredients:

• 1 block of Halloumi cheese, cut into cubes
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 zucchini, cut into thick slices
• 1 red onion, cut into wedges
• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Wooden skewers (soaked in water for 30 minutes)

Instructions:

1. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
2. Thread the Halloumi cheese, bell peppers, zucchini, and red onion onto the skewers, alternating between the ingredients.
3. Brush the skewers with the marinade, ensuring everything is coated well.
4. Preheat the grill to medium-high heat.
5. Grill the skewers for 3–4 minutes per side, or until the vegetables are tender and the Halloumi is golden and slightly charred.
6. Serve immediately with a drizzle of extra olive oil and a side of couscous or a fresh salad.

Mediterranean Grilled Vegetable and Halloumi Skewers are an incredibly vibrant and flavorful dish. The Halloumi cheese takes on a satisfying texture when grilled, while the vegetables become smoky and tender. This dish is perfect for a healthy lunch, a light dinner, or a delightful addition to any spring cookout.

Mediterranean Chickpea and Spinach Stew

Mediterranean Chickpea and Spinach Stew is a hearty, flavorful, and nutritious dish that combines the richness of chickpeas with the earthy taste of spinach and the brightness of lemon. Infused with garlic, cumin, and paprika, this stew is warm and comforting, yet light enough for a spring meal. It’s an ideal vegetarian dish that’s perfect for lunch, dinner, or even a light weeknight meal.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cups fresh spinach, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 can (14 oz) diced tomatoes
• 1 ½ cups vegetable broth
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 2–3 minutes until soft and fragrant.
2. Stir in the cumin and paprika, cooking for another minute.
3. Add the diced tomatoes and vegetable broth, bringing the mixture to a simmer.
4. Add the chickpeas and spinach to the pot, cooking for 5–7 minutes, or until the spinach is wilted and the chickpeas are heated through.
5. Season with salt, pepper, and lemon juice to taste.
6. Serve the stew hot, garnished with fresh parsley.

Mediterranean Chickpea and Spinach Stew is a light yet filling dish that brings together bold spices and fresh, healthy ingredients. The chickpeas offer a hearty texture, while the spinach adds a burst of green and a nutrient-rich component. This stew is perfect for a quick, satisfying meal that embodies the flavors of the Mediterranean, while also being budget-friendly and easy to make.

Mediterranean Lemon and Herb Quinoa Salad

Mediterranean Lemon and Herb Quinoa Salad is a refreshing and nourishing dish, perfect for the spring months. Packed with protein-rich quinoa, fresh vegetables, and a zesty lemon dressing, this salad offers a delightful combination of textures and flavors. The parsley and mint lend a vibrant, aromatic touch, while Kalamata olives and feta provide briny goodness. This salad is a great option for a light meal, picnic, or a healthy side dish.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ cup Kalamata olives, pitted and halved
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• Juice of 1 lemon
• 3 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. In a medium pot, bring the water or vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Let it cool to room temperature.
2. In a large bowl, combine the cooled quinoa, cucumber, cherry tomatoes, olives, feta, parsley, and mint.
3. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
4. Pour the dressing over the quinoa mixture and toss gently to combine.
5. Chill for 30 minutes before serving.

Mediterranean Lemon and Herb Quinoa Salad is the perfect light, protein-packed dish to enjoy on a warm spring day. The fluffy quinoa provides a wonderful base for the fresh vegetables and herbs, while the lemon dressing brightens everything up. This salad is versatile enough to be a side dish, a main course, or a meal prep option for healthy eating throughout the week.

Note: More recipes are coming soon!