12 Mediterranean Diet Recipes for you to Chew on

Mediterranean diet

The Mediterranean diet become popular during the 90’s and has stuck around since. Many people have had a lot of success following this diet, but coming up with new recipes and meal ideas can be stressful.

Here are 12 Mediterranean diet recipes for you to print off and try when you get a chance.

In a hurry? Click a recipe below to skip down to it…


1 clove of garlic
1 can garbanzo beans 19 oz, half the liquid reserved
4 tablespoons of lemon juice
2 tablespoons of tahini
1 clove of garlic, chopped
1 teaspoon of salt
black pepper to taste
2 tablespoons of olive oil

1.  In a blender, chop the garlic. Next, pour the garbanzo beans into the blender saving about a tablespoon for garnish. Place the lemon juice, tahini, chopped garlic and salt into the blender. Blend until it is creamy and well mixed.

2.  Pour the mixture into a medium sized serving bowl. Sprinkle with some pepper to taste and pour olive oil over the top. Garnish with the saved garbanzo beans.

Tomato pesto

4 ounces of sun-dried tomatoes
2 tablespoons of chopped fresh basil
2 tablespoons of chopped fresh parsley
1 tablespoon of chopped garlic
1/4 cup of chopped pine nuts
3 tablespoons of chopped onion
1/4 cup of balsamic vinegar
1 tablespoon of tomato paste
1/3 cup of crushed tomatoes
1/4 cup of red wine
1/2 cup of olive oil
1/2 cup of grated Parmesan cheese
salt to taste

1.  Place the tomatoes in a bowl and cover with warm water for 5 minutes, or until the tomatoes are tender.

2.  In a food processor or blender combine the tomatoes, basil, parsley, garlic, pine nuts and onion; process until well blended. Add vinegar, tomato paste, crushed tomatoes and red wine, and blend more.

3.  Mix in the olive oil and parmesan cheese. Season to taste with salt.

Shrimp pasta

2 teaspoons of olive oil
2 cloves of garlic, minced
1 pound of medium sized shrimp, peeled and deveined
2 cups of chopped plum tomato
1/4 cup of thinly sliced fresh basil
1/3 cup of chopped pitted kalamata olives
2 tablespoons of capers, drained
1/4 teaspoon of ground black pepper
4 cups of hot cooked angel hair pasta
1/4 cup of crumbled feta cheese

1.  Heat the olive oil in a large nonstick skillet, sprayed with cooking spray over medium-high heat. Add the garlic; sauté for 30 seconds. Add the shrimp; sauté  for 1 minute.

2.  Add the tomato and basil; reduce heat, and let it simmer 3 minutes or until tomato is tender. Stir in kalamata olives, capers, and black pepper.

3.  Combine the shrimp mixture and pasta in a large bowl; toss well. Top with the crumbled feta cheese.


1/4 teaspoon of salt
1/4 teaspoon of black pepper
4 skinless 1 inch thick salmon fillets (about 6 ounces)
2 cups of cherry tomatoes, halved
1/2 cup of finely chopped zucchini
2 tablespoons of capers, undrained
1 tablespoon of olive oil
1 (2 1/4-ounce) can of sliced ripe olives, drained

1.  Preheat the oven to 425°.

2.  Season  salt and pepper on both sides of fish. Place fish in an 11 x 7 inch baking dish coated with cooking spray. Combine the tomatoes and the remaining ingredients in a bowl; spoon the mixture over the salmon.

3.  Bake for 22 minutes.

Grilled lamb chops

1/3 cup of extra-virgin olive oil
1/2 cup of packed fresh mint leaves, chopped, plus more for garnish
1/4 teaspoon of red pepper flakes
Sea salt to taste
12 small rib lamb chops (about 2 1/3 pounds)
2 cloves of garlic, crushed

1.  Preheat grill to medium high heat. Mix the olive oil, mint, red pepper flakes, and salt in a bowl. Rub the lamb chops all over with the garlic. Transfer a few tablespoons of the mint oil to a small bowl and brush it on the pork chops.

2.  Grill the chops until charred, about 3 or 4 minutes per side. (Press the middle of a chop with your finger: It should be slightly firm with a little give for medium-rare doneness.)

3.  Transfer the pork chops to a platter and brush with some of the remaining mint oil. Sprinkle with mint and serve with more mint oil.

Mediterranean Panini

1/2 cup of mayonnaise dressing with olive oil, divided
1/4 cup of chopped fresh basil leaves
2 tablespoons of finely chopped black olives
8 slices of whole grain bread
1 small zucchini, thinly sliced
4 slices of provolone cheese
1 jar of roasted red peppers (7 oz), drained and sliced
1.Combine 1/4 cup of mayonnaise dressing with olive oil and basil with olives in a small bowl. Evenly spread slices of bread with the mayonnaise mixture, then layer 4 bread slices with zucchini, provolone, peppers and bacon. Top of the paninis with remaining 4 bread slices.

1.  Spread remaining Mayonnaise on the outside of sandwiches and cook in 12-inch nonstick skillet or grill over medium heat, turning once, until sandwiches are golden brown and cheese is melted, (about 4 minutes).

Tuscan white bean stew

1 tablespoon of extra-virgin olive oil
2 cloves of garlic, diced
1 slice of whole-grain bread, cut into 1/2-inch cubes
2 cups of dried cannellini or other white beans, picked over and rinsed, let soak overnight, then drained
6 cups of water
1 1/2 cups of vegetable stock or broth
1 teaspoon of salt
1 bay leaf
2 tablespoons of olive oil
1 yellow onion, coarsely chopped
3 carrots, peeled and coarsely chopped
6 cloves of garlic, chopped
1/4 teaspoon of freshly ground black pepper
1 tablespoon of chopped fresh rosemary, plus 6 sprigs

1. For the croutons, heat the olive oil over medium heat in a large frying pan. Add the garlic and saute for 1 minute. Remove from heat and let stand for 10 minutes. Remove the garlic pieces and discard. Reheat the pan to medium heat. Add the cubes of bread and saute, stirring frequently, until lightly browned, 3 to 5 minutes. Place croutons in a small bowl and set aside.

2.  In a medium saucepan combine the white beans, water, 1/2 teaspoon of the salt and the bay leaf and bring to a boil over high heat. Reduce to low heat, cover and let simmer until the beans are tender, 60 to 75 minutes. Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf. Place the cooked beans into a large bowl and set aside the saucepan for later use.

3.  In a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans. Mash with a fork to form a paste. Stir the bean paste into the cooked beans.

4.  Add olive oil to the saucepan. Heat over medium-high heat. Stir in the onion and carrots and cook until the carrots are tender-crisp, 6 to 7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the remaining salt, the pepper, chopped rosemary, bean mixture and stock. Bring to a boil, then reduce the heat to low and simmer until the stew is heated through, about 5 minutes.

5.  Pour the stew into bowls and top with the croutons. Garnish each bowl with a rosemary sprig and serve hot.

Chicken Thighs with Brussels Sprouts

1 pound of brussels sprouts, trimmed and halved
4 small shallots, quartered
1 lemon, sliced
3 tablespoons of extra-virgin olive oil, divided
3/4 teaspoon of salt, divided
1/2 teaspoon of ground pepper, divided
2 cloves of garlic, minced
1 tablespoon of paprika, sweet or hot
1 teaspoon of dried thyme
4 large or 8 small bone-in chicken thighs, skin removed

1.  Preheat the oven to 450°F.

2.  Combine the brussels sprouts, shallots and lemon with 2 tablespoons of olive oil and 1/4 teaspoon each of salt and pepper on a large rimmed baking sheet.

3.  Mash the garlic and the remaining 1/2 teaspoon of salt to form a paste. Combine the garlic paste with the paprika, thyme and the remaining 1 tablespoon of olive oil and 1/4 teaspoon of pepper in a small bowl. Rub the paste all over the chicken. Place the chicken into the brussel sprouts.

4.  Roast on the lower rack of the oven until the brussel sprouts are tender and the internal temperature of the chicken reaches 165°F, 20 to 25 minutes.

Stewed Baby Artichokes with Fava Beans

1 1/2 pounds of fava beans, shelled
4 cups of water
3 tablespoons of lemon juice plus a half of a lemon for rubbing cut artichokes
2 1/4 pounds or about 24 baby artichokes
2 teaspoons of olive oil
3 cloves of garlic, peeled and lightly crushed
1 teaspoon of salt
1/4 teaspoon of ground black pepper
1/4 teaspoon of crushed red-pepper flakes
4 sprigs of fresh thyme
4 sprigs of fresh flat-leaf parsley

1.  Fill a large bowl with ice and water; set aside. Bring a medium pot of water to a boil. Add in the fava beans; blanch 30 seconds. Remove from water; place in ice bath until cool. Peel the outer skin from beans; set aside.

2.  Place 4 cups of water in a large bowl; add lemon juice; set aside. Remove the tough outer leaves from the artichokes; cut 1 inch from tip of each artichoke. Trim and peel the stems of each; rub all over with lemon half. Place in reserved lemon water.

3.  Heat olive oil in a saucepan over medium heat. Add shallot, garlic, salt, black pepper, and red-pepper flakes.  Cook, stirring frequently, until the shallot is lightly browned, about 2 minutes. Add the artichokes, 1 cup lemon water, thyme, and parsley; bring to a simmer. Reduce heat to medium low, and cover.  Simmer until artichokes are tender, about 14 minutes.

Add the fava beans. Cook until the beans are tender, about 3 minutes more. Serve hot.

Oven Puttanesca

6 tomatoes , cut into 1-inch wedges
2 cloves of garlic, thinly sliced (1 tablespoon)
3 tablespoons of capers, rinsed
2 tablespoons of extra-virgin olive oil, plus more for drizzling
Kosher salt and freshly ground pepper
1/3 cup of pitted kalamata olives, halved
12 ounces of neutral-flavored penne

1.  Preheat the oven to 425 degrees.

2.  Toss the tomatoes, garlic, capers, oil, salt, and pepper on a rimmed baking sheet. Roast for 35 minutes, then reduce the oven to 375 degrees. Add olives, stirring once, and roast 15 minutes more.

3.  Meanwhile, bring a large pot of salted water to a boil. Add pasta and cook until al dente. Drain.

4.  Toss with tomato sauce, and season to taste with salt and pepper. Serve drizzled with olive oil.

Garlic Chicken with Olives and Mushrooms

1 small chicken (about 2 1/2 pounds), cut into pieces
Coarse salt and freshly ground pepper
1 tablespoon and 1 teaspoon olive oil
16 cloves (2 heads) of garlic, smashed and peeled
10 ounces cremini mushrooms, cleaned, trimmed, and halved
1/2 cup white wine

1.  Heat a large straight-sided skillet over medium-high heat. While it’s heating, season the chicken with salt and pepper. Add 1 tablespoon oil to the pan and swirl. Add chicken, skin side down. Let brown 5 to 6 minutes. Remove chicken from pan; set aside.

2.  Add 1 teaspoon of olive oil to pan, followed by garlic and mushrooms; let brown, stirring occasionally, 5 to 6 minutes.

3.  Add wine to the mushrooms and garlic and bring to a boil, then cook for 1 minute. Return chicken to pan.

4.  Add olives and chicken stock to pan; bring to a boil, then reduce heat. Cover; simmer until chicken is cooked through, 15 to 20 minutes.

Polenta and Spinach Soup

1/2 cup and 4 teaspoons of extra-virgin olive oil
3 garlic cloves, minced
1/2 cup of yellow cornmeal
1/2 cup of finely grated Parmesan cheese
3 cups of coarsely chopped baby spinach (2 ounces)
1 teaspoon of coarse salt
Ground pepper
1 lemon, cut into wedges

1.  Heat 1/4 cup of olive oil and the garlic in a medium saucepan over medium heat until the garlic is fragrant, about 1 minute.

2.  Add 6 cups of water and bring to a boil. Whisking constantly, add cornmeal in a slow, steady stream. Reduce the heat to medium.  Cook, stirring occasionally, until the soup has thickened slightly, about 8 minutes. Add cheese and 1/4 cup of olive oil.  Cook, stirring, until oil is incorporated, about 1 minute. Stir in spinach and salt; cook, stirring, until spinach is bright green and wilted, about 1 minute more.

3.  Pour the soup into four bowls; drizzle each serving with 1 teaspoon of olive oil. Season the soup with pepper, and serve with lemon wedges.

Final Words

The Mediterranean diet is a pretty good diet to start up.  Of course with any diet, your results are going to be magnified if you do some type of workout routine while dieting.  This can be running on your treadmill, swimming, going for daily walks, or some other type of exercise.

If you live in an area where it gets cold in the winter months, you are going to greatly benefit from getting yourself a home workout machine such as a treadmill.  You do not need to spend your life savings for a treadmill that you will just be using during the winter months, check out our review of the best budget treadmills that are nicely priced as well as high quality.

So get your plan together, figure out what your exercise routine will be, and start shedding those dreaded pounds that you want to lose.

12 Mediterranean Diet Recipes for you to Chew on
Article Name
12 Mediterranean Diet Recipes for you to Chew on
Here are 12 Mediterranean diet recipes for you to try. Coming up with new meals and recipes can be stressful, so print these off and give them a try.
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Home Gym Heaven
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