16 Vegetarian Mediterranean Diet Recipes
Rich in vegetables, grains, and nuts, the Mediterranean Diet is a no-brainer to try if you're a vegetarian. These flavorful recipes draw inspiration from the regions of the Mediterranean including Greece, Italy, Morocco, and beyond. Whip yourself up a chilled rice salad, roast a sheet pan of seasonal veggies, simmer some lentil soup, or even make a toasty pita bake. You won't feel like you're on a diet with these hearty vegetarian recipes.
Vegan Mediterranean Quinoa Salad
Studded with crunchy radishes, salty olives, refreshing cucumbers, and tangy tomatoes, this quinoa salad couldn't get much more flavorful. Serve it room temp or chilled for an easy dish.
Mediterranean Vegetable Stew
Fresh rosemary and parsley infuse this bold vegetable stew, made with a base of chickpeas, eggplants, and mushrooms. Recipe creator Jean Carper suggests serving it scooped over a bowl of polenta, rice, or pasta.
Spinach and Feta Pita Bake
Similar to mini pizzas, these crunchy pita bakes layer up sun-dried tomato pesto, salty feta cheese, and plenty of fresh vegetables for a filling meal. Strict vegetarians will want to use a substitute for the Parmesan in this recipe, as it isn't vegetarian-friendly.
Mediterranean Vegetable Cakes
These veggie-packed patties make an excellent main dish when served with a side salad or some steamed grains. Created from spinach, parsnips, artichoke hearts, and Kalamata olives, the interior stays delightfully soft while the outside gets a crispy crust from pan-frying.
Sheet Pan Roasted Mediterranean Vegetables
Roast up a pan of bell peppers, zucchini, red onions, and cherry tomatoes for a Mediterranean feast. This makes a lovely side dish, but can also be transformed into a main meal by throwing in a can of chickpeas or stuffing into a pita. Reviewer Terry Doyle says, "This will be a go-to recipe. It was excellent and the vegetables are interchangeable so it is extremely easy to make."
Mediterranean Rice Salad with Vegetables
As bright in flavor as it is in color, this Mediterranean-inspired rice salad features lemon zest, fresh parsley, and olive oil for a boost of flavor. If you're looking to eat more whole grains on your diet, swap in brown rice or follow recipe creator lacucinadinadia's suggest of using farro or barley instead.
Italian Grilled Eggplant with Basil and Parsley (Melanzane Grigliate al Basilico e Prezzemolo)
You only need half a dozen ingredients to make this impressive vegetarian main. Tender slices of eggplant are coated in garlic olive oil before getting grilled to perfection and served up with fresh basil and parsley on top.
Vegetarian Moroccan Harira
"Harira is a famous Moroccan soup, and here's a hearty vegetarian (and vegan!) version — packed with tomatoes and chickpeas and flavored with paprika, turmeric, saffron, ginger, and harissa," says recipe creator chouchou65. "The amount of water can be adjusted depending on the thickness you want." Serve with a hearty slice of whole-grain bread for sopping up the broth.
Greek Lentil Soup (Fakes)
This dish takes the humble lentil and amps it up into a wow-worthy soup with rosemary, tomato paste, and chopped carrots. Recipe creator Diana Moutsopoulos suggests serving it in the traditional Greek way, with a drizzle of olive oil and red wine vinegar on top.
Mediterranean Zucchini Boats
This eye-pleasing recipe uses the whole zucchini to serve up some delicious Mediterranean flavors. Simply scoop out the squash's interior and mash it with onions, olives, pine nuts, and feta to create an irresistibly creamy filling that will have you coming back for seconds.
Easy Mediterranean Orzo Salad
Lemon-infused olive oil is the secret ingredient to this tangy and bold pasta salad. Chewy pieces of orzo are drizzled with it, then tossed with chickpeas, olives, artichoke hearts, and red bell peppers for a Mediterranean flair.
Briam (Greek Baked Zucchini and Potatoes)
You'll only need a handful of ingredients to make this impressive baked dish. Thinly sliced potatoes, zucchini, and red onions are all layered together and baked in a fresh tomato and olive oil blend for a scrumptious side or main.
Slow Cooker Vegetarian Minestrone
This Italian-inspired favorite features macaroni, kidney beans, and a plethora of vegetables in a tomato-y broth. Use whole wheat macaroni for a boost of whole grain goodness. Strict vegetarians will want to use a substitute for the Parmesan in this recipe, as it isn't vegetarian-friendly.
Good for You Greek Salad
With the zing of lemon and mildly peppery bite of oregano, you won't be able to resist the olive oil dressing drizzled over this Greek Salad. Eat as is, serve over a bed of greens, or tuck it into a pita for an easy lunch.
Slow Cooker Mediterranean Lentil Stew
An easy, vegetarian slow cooker lentil stew that's loaded with veggies. Just combine the ingredients and let the slow cooker do its thing. "Delicious!" says CookingForDummies. "Spiced with cumin and coriander and flavored with tomato paste, this veggie-filled lentil stew will keep you warm for winter, and all year round! Good with a loaf of fresh-baked rustic bread! Vegetarian and vegan. Serve with a piece of bread for dipping."
Mediterranean Grilled Vegetables
Utilize the grill to infuse smoky flavor and create caramelization on these Mediterranean veggies. For extra bold flavor, marinate the vegetables in the olive oil and herb mixture for half an hour before grilling.