Easy Mediterranean Diet Recipes For Beginners

If you happen to be someone with dietary restrictions regarding non veg food options, due to personal beliefs or health issues, then you would find yourself having trouble finding the right diet for you. Most available diets combine vegetables, fruits, meat, fish, eggs and dairy products to provide the user with a balanced meal plan. Which is why we present to you some easy mediterranean diet recipes for beginners who struggle to find a functional vegetarian diet.

Greek Salad

Ingredients 

• Diced Tomatoes
• Diced Cucumbers
• Thinly Sliced Onions
• Pitted Olives
• Crumbled Feta Cheese/ Cut Them Into ½ Inch Cubes
• Diced Green Bell Pepper
• ¼ Cup Olive Oil
• Dried Oregano 
• Red Wine Vinegar
• Fresh Chopped Garlic 
• Mustard
• Salt And Pepper according to taste

While the list might seem intimidating, this is only to ensure the recipe is as close as possible to the traditional dish. However, it’s perfectly fine to replace the vegetables with the ones in your refrigerator.

Instructions 

• Combine the vegetables – Toss the washed and diced vegetables inside a large bowl and mix them up. 
• Add the pitted olives in the mixture
• Salad Dressing – In a small bowl, whisk red wine vinegar, olive oil, mustard, chopped garlic, salt and pepper together. Feel free to prepare the dressing without mustard, pepper and garlic, if you don’t happen to have those in stock. But adding these extra few ingredients adds a tangy flavour. 
• Your greek salad is now ready to serve with fresh mint leaves. You might consider tossing it in some cooked chickpeas to turn it into a proper meal.

Mediterranean Quinoa Bowl 

Ingredients 

• 1 Cup Quinoa
• 2 Cups Vegetable Broth (Can Be Replaced With Water)
• 1 Cup Halved Cherry Tomatoes
• 1 Cup Diced Cucumber
• Sliced Olives (Optional)
• Red Onion
• Feta Cheese (Optional)
• Greek Yoghourt
• Lemon
• 2 Chopped Celery Stocks (Optional)
• 2 Chopped Carrots (Optional)
• Fresh Dill (Optional)
• Olive Oil 
• Fresh Herbs (e.g. Parsley, Rosemary or Thyme) (Optional)

Instructions 

• Prepare The Vegetable Broth – 

Skip this step if you are planning on preparing the dish with water instead. But we would recommend going for broth, as it results in creamier consistency and enhanced flavours. 

1. In a large pot add the carrots, celery and onion. 
2. Sprinkle in any fresh herbs you are using. 
3. Cover them with about 10 cups of water. It should be enough to submerge the vegetables. 
4. Allow the mixture to simmer in gentle heat, uncovered for about 45 minutes to 1 hour. 
5. Skim off the impurities from the top of the broth as it simmers. This will help you get a clearer broth. 
6. After simmering, remove the pot from heat. Allow it to cool down for a while.
7. Strain the broth with a sieve to another bowl. 

• Cooking The Quinoa – 

1. Rinse it thoroughly to get rid of the bitterness.
2. In a saucepan toss in the quinoa and the vegetable broth/water.
3. Add a pinch of salt as per taste. ½ teaspoon per each quinoa is a good approximation for beginners.
4. Bring the mixture to boil and cover it.
5. Reduce the heat to low and let it simmer for 15-20 minutes. The liquid should be absorbed by the quinoa.
6. Once it’s cooked, fluff the quinoa with a fork and allow it to settle at room temperature.

• Making The Dressing – 

There are several ways to do this. But here’s the quickest and easiest way to do this at home with commonly available ingredients,

In a small bowl, add in lemon juice, olive oil and chopped onion. Stir in a dash of honey to tame the sour taste of lemon juice. Whisk them together and you are good to go.

• Assembling The Dish – 

1. In a bowl add the cooked quinoa and the chopped vegetables. 
2. Mix in the feta cheese and sliced olives. This is not mandatory but adds a hint of traditional Mediterranean Flavour to the dish.
3. Pour in the previously prepared dressing.
4. Sprinkle in some pepper for the spicy zest.

Voila! Your quinoa bowl is ready to be served. 

Mediterranean Lentil Soup 

Ingredients

• 1 Cup Dried Lentils
• 1 Chopped Onion
• 2 Chopped Carrots
• 2 Chopped Celery Stalks
• 3 Garlic Cloves (Minced)
• Some Diced Tomatoes
• 2 Teaspoons Olive Oil
• 1 Teaspoon Ground Cumin 
• 1 Teaspoon Smoked Paprika
• ½ Teaspoon Dried Thyme
• 1 Bay Leaf
• Salt And Pepper To Taste
• Fresh Lemon Juice 
• Fresh Parsley (Chopped)

No need to give up seeing the long list of ingredients that just seem to be never ending. However, the best part is that the only thing you must have is red/green lentils. The rest are all for the flavour and authenticity. 

Instructions 

• Aromatics – 

1. Add some olive oil in a pan
2. Add in the pre chopped onions, celery stalks and carrots
3. Sauté till the veggies start to soften

• Mix In Spice – Stir in the garlic cloves, ground cumin, paprika, thyme, salt, bay leaf and pepper.
• Cook the lentils – 

1. Add the rinsed lentils to the pan
2. Add in water or vegetable broth
3. Bring the pot to boil and keep the heat low
4. Let it simmer for 15 minutes

Taste and adjust the amount of salt and pepper. Garnish it with some fresh parsley leaves and serve it hot.

Get health benefits of the Mediterranean diet by using Mediterranean Diet Calculator.

These three easy to prepare dishes exemplify the fusion of vibrant ingredients and time-tested techniques, making them perfect for beginners to get started with the mediterranean diet. From the refreshing greek salad bursting with the freshness of vegetables and the tanginess of dressing, to the wholesome mediterranean quinoa bowl that harmonises the nutty quinoa with an assortment of vegetables and aromatic herbs, and finally, the comforting mediterranean lentil soup that brings together the heartiness of lentils and an aromatic blend of spices—these recipes are gonna satisfy your taste buds. At the same time none of these dishes are not time consuming to cook either. So hop in to the mediterranean diet and embrace the delicious yet healthy meals.