Get ready to transport your taste buds to the sun-kissed shores of the Mediterranean with these 20 mouthwatering vegetarian recipes! Drawing inspiration from the rich culinary traditions of Greece, Turkey, Morocco, and more, we’ve curated a diverse array of dishes that showcase the bold flavors and vibrant colors of this iconic cuisine.
From classic hummus and spanakopita to innovative twists on traditional favorites like stuffed grape leaves and quinoa-stuffed tomatoes, these recipes offer something for every palate. Whether you’re a seasoned Mediterranean foodie or just looking to spice up your meal routine, you’ll find inspiration in this collection of 20 vegetarian Mediterranean dishes that are sure to delight.
Roasted Eggplant with Tahini and Pomegranate
Roasted Eggplant with Tahini and Pomegranate: A flavorful and nutritious vegetarian dish that combines the richness of tahini with the sweetness of pomegranate, all wrapped up in a tender roasted eggplant.
Ingredients:
– 2 large eggplants
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
– 1/4 cup pomegranate seeds
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants in half lengthwise and place them on a baking sheet lined with parchment paper.
3. In a small bowl, whisk together tahini, lemon juice, garlic, salt, and pepper.
4. Brush the tahini mixture evenly onto the cut sides of the eggplant halves.
5. Roast the eggplant for 30-35 minutes or until tender and lightly browned.
6. Top each eggplant half with chopped parsley and pomegranate seeds.
7. Serve warm or at room temperature.
Cooking Time: 30-35 minutes
Mediterranean Stuffed Bell Peppers
A flavorful and nutritious recipe that combines the sweetness of bell peppers with the savory goodness of Mediterranean ingredients.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked rice
– 1/2 cup black olives, pitted
– 1/2 cup artichoke hearts, canned or marinated
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together cooked rice, olives, artichoke hearts, feta cheese, parsley, garlic, and olive oil.
4. Stuff each bell pepper with the mixture, filling to the top.
5. Place stuffed bell peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 15-20 minutes or until bell peppers are tender.
Cooking Time: 45-50 minutes
Greek Spinach and Feta Spanakopita
This traditional Greek recipe combines the flavors of spinach, feta cheese, and flaky phyllo to create a delicious and savory spanakopita. Perfect as an appetizer or main course, this dish is sure to please.
Ingredients:
– 1 package of phyllo dough (usually found in the freezer section)
– 2 cups fresh spinach leaves
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped onion
– 2 cloves garlic, minced
– 1 egg, beaten
– Salt and pepper to taste
– Olive oil for brushing
Instructions:
1. Preheat oven to 375°F (190°C).
2. Thaw phyllo dough according to package instructions.
3. In a bowl, combine spinach, feta cheese, onion, garlic, and egg. Mix well.
4. Layer phyllo dough in a baking dish, brushing each layer with olive oil.
5. Pour spinach mixture onto the phyllo dough, leaving a 1-inch border around edges.
6. Roll up the phyllo dough, starting from one side, to form a neat package.
7. Brush top with olive oil and bake for 35-40 minutes or until golden brown.
Cooking Time: 35-40 minutes
Lemon Garlic Hummus with Toasted Pita
Brighten up your snack time with this refreshing twist on classic hummus, infused with the zesty flavors of lemon and garlic. Serve with toasted pita for a satisfying crunch.
Ingredients:
– 1 cup chickpeas
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– Salt to taste
– 4-6 pita bread pieces
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine chickpeas, garlic, lemon juice, and tahini. Blend until smooth.
3. With the blender running, slowly pour in the olive oil.
4. Season with salt to taste.
5. Toast pita bread pieces in a toaster or oven for 2-3 minutes, or until crispy.
6. Serve hummus with toasted pita.
Cooking Time: 10 minutes
Vegetarian Mediterranean Lentil Soup
Warm up with this hearty, flavorful soup that combines the comfort of lentils with the zest of Mediterranean ingredients.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender, about 5-7 minutes.
3. Add the lentils, diced tomatoes, vegetable broth, and oregano. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 45-50 minutes
Grilled Zucchini with Herbed Yogurt Sauce
A refreshing summer side dish that highlights the flavors of zucchini and fresh herbs, perfect for accompanying grilled meats or as a light lunch.
Ingredients:
– 4 medium zucchinis
– 1/2 cup plain yogurt
– 2 tablespoons chopped fresh parsley
– 1 tablespoon chopped fresh dill
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Slice zucchinis into 1/4-inch thick rounds.
3. Brush both sides with olive oil and season with salt and pepper.
4. Grill zucchini for 3-4 minutes per side, or until tender and slightly charred.
5. In a bowl, mix together yogurt, parsley, dill, and lemon juice.
6. Serve grilled zucchini with herbed yogurt sauce spooned over the top.
Cooking Time: 10-12 minutes
Chickpea and Avocado Greek Salad
This refreshing salad combines the creaminess of avocado with the tanginess of feta cheese, all wrapped up in a vibrant Greek-inspired package. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1 ripe avocado, diced
– 1/2 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup red onion, thinly sliced
– 1/4 cup chopped fresh parsley
– 2 tablespoons extra-virgin olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chickpeas, avocado, olives, feta cheese, red onion, and parsley.
2. Drizzle with olive oil and squeeze with lemon juice.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is ready in just a few minutes.
Stuffed Grape Leaves with Lemon Dill Rice
A classic Mediterranean dish gets a bright and citrusy twist with the addition of lemon and dill to the rice filling. These flavorful grape leaves are perfect for a light and refreshing dinner or as an appetizer.
Ingredients:
– 20 grape leaves
– 1 cup cooked white rice
– 1/2 cup chopped fresh dill
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup chopped scallions (green onions)
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cooked rice, chopped dill, lemon juice, scallions, and feta cheese (if using). Season with salt and pepper.
3. Lay a grape leaf flat on a work surface, with the stem end facing you.
4. Place about 1 tablespoon of the rice mixture in the center of the leaf.
5. Fold the stem end over the filling, then fold in the sides and roll the leaf into a neat package. Repeat with remaining leaves and filling.
6. In a large skillet, heat a thin layer of olive oil over medium heat. Cook the grape leaves, seam-side down, for 2-3 minutes or until they’re lightly browned.
7. Transfer the grape leaves to a baking dish and bake for 15-20 minutes, or until the filling is heated through.
Cooking Time: 25-30 minutes
Moroccan Spiced Carrot and Chickpea Tagine
Discover the warm, aromatic flavors of Morocco with this vibrant and nutritious tagine recipe. A fusion of sweet and savory spices, this dish is perfect for a cozy evening or a quick weeknight meal.
Ingredients:
– 1 large onion, chopped
– 2 cloves garlic, minced
– 2 medium carrots, peeled and grated
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp ground cinnamon
– 1/4 tsp ground turmeric
– Salt and pepper, to taste
– 1 cup vegetable broth
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, carrots, chickpeas, cumin, paprika, cinnamon, turmeric, salt, and pepper. Cook for 2-3 minutes, stirring frequently.
3. Pour in vegetable broth and bring to a simmer.
4. Reduce heat to low and cook, covered, for 20-25 minutes or until carrots are tender.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25 minutes
Mediterranean Quinoa Stuffed Tomatoes
A flavorful twist on traditional stuffed tomatoes, this recipe combines the nutty goodness of quinoa with the bright, herby flavors of the Mediterranean.
Ingredients:
– 4 large tomatoes, cored and halved
– 1 cup cooked quinoa
– 1/2 cup chopped Kalamata olives
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together quinoa, olives, feta cheese, parsley, and garlic.
3. Stuff each tomato half with the quinoa mixture, dividing it evenly among the four tomatoes.
4. Drizzle olive oil over the stuffed tomatoes and season with salt and pepper to taste.
5. Bake for 20-25 minutes or until the tomatoes are tender and the filling is heated through.
Cooking Time: 20-25 minutes
Roasted Red Pepper and Walnut Dip
Elevate your snack game with this flavorful and nutritious dip, perfect for veggie sticks, crackers, or pita chips. Roasting the red peppers brings out their natural sweetness, while the walnuts add a satisfying crunch.
Ingredients:
– 2 large red bell peppers
– 1/4 cup chopped fresh parsley
– 1/2 cup creamy Greek yogurt
– 1/4 cup chopped walnuts
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: garlic powder, paprika for added flavor
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red peppers in a baking dish for 30-40 minutes, or until charred and blistered.
3. Remove from oven and let cool.
4. Peel off skin, discarding it, and chop the flesh into small pieces.
5. In a blender or food processor, combine roasted peppers, parsley, yogurt, walnuts, lemon juice, salt, and pepper.
6. Blend until smooth, adding optional seasonings if desired.
7. Serve immediately or refrigerate for up to 3 days.
Cooking Time: 30-40 minutes (roasting time) + blending time
Falafel Wraps with Tzatziki and Pickled Vegetables
A flavorful and refreshing Middle Eastern-inspired wrap, packed with crispy falafel, creamy tzatziki sauce, crunchy pickled vegetables, and fresh herbs.
Ingredients:
– 1 package of store-bought or homemade falafel
– 1 cup plain Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– 1/4 teaspoon garlic powder
– Salt and pepper to taste
– 1/4 cup pickled vegetables (such as carrots, beets, and cauliflower)
– 4 large flour tortillas
– Fresh parsley or cilantro leaves for garnish
Instructions:
1. Cook the falafel according to package instructions.
2. In a bowl, combine the yogurt, cucumber, lemon juice, garlic powder, salt, and pepper. Mix well to make tzatziki sauce.
3. Slice the pickled vegetables into thin strips.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wraps by spreading some tzatziki sauce on each tortilla, followed by a few pieces of falafel, some pickled vegetable strips, and finishing with a sprinkle of fresh parsley or cilantro.
Cooking Time: 15 minutes
Herbed Couscous with Roasted Vegetables
This recipe combines the warm, comforting flavors of couscous with the natural sweetness of roasted vegetables, all tied together with a hint of fresh herbs. Perfect as a side dish or light lunch, it’s an easy and satisfying meal that’s ready in under 30 minutes.
Ingredients:
– 1 cup couscous
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 large red bell pepper, seeded and chopped
– 1 large yellow bell pepper, seeded and chopped
– 1 small red onion, peeled and chopped
– 2 cloves garlic, minced
– 1 tsp dried thyme
– 1 tsp dried parsley
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a medium saucepan, bring the water or broth to a boil. Add couscous, cover, and remove from heat. Let sit for 5-7 minutes.
3. In a separate pan, toss the bell peppers, onion, and garlic with olive oil, thyme, parsley, salt, and pepper. Roast in the oven for 15-20 minutes, or until tender.
4. Fluff the cooked couscous with a fork and stir in roasted vegetables. Serve hot, garnished with fresh parsley leaves if desired.
Cooking Time: 25-30 minutes
Baked Feta with Honey and Thyme
This simple recipe elevates the classic Greek cheese to new heights by pairing it with a drizzle of honey and a sprinkle of thyme. The result is a sweet and savory combination that’s perfect for entertaining or as a snack.
Ingredients:
– 1 block of feta cheese (about 8 oz)
– 2 tbsp of honey
– 2 sprigs of fresh thyme
– Salt, to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Place the block of feta on a baking sheet lined with parchment paper.
3. Drizzle the honey over the feta, making sure it’s evenly coated.
4. Sprinkle the thyme leaves over the honey.
5. Season with salt to taste.
6. Bake for 15-20 minutes, or until the cheese is slightly softened and caramelized.
7. Remove from the oven and let cool slightly before serving.
Cooking Time: 15-20 minutes
Mediterranean Orzo Salad with Kalamata Olives
A flavorful and refreshing salad perfect for a light lunch or dinner, this Mediterranean Orzo Salad with Kalamata Olives combines the nutty goodness of orzo pasta with the brininess of kalamata olives.
Ingredients:
– 8 oz orzo pasta
– 1 cup cherry tomatoes, halved
– 1/2 cup pitted and sliced Kalamata olives
– 1/4 cup extra-virgin olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook orzo pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked orzo, cherry tomatoes, and Kalamata olives.
3. In a small bowl, whisk together olive oil and lemon juice. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Zucchini and Feta Fritters with Mint Yogurt
These crispy fritters packed with zucchini, tangy feta, and a hint of mint are perfect for a light and satisfying snack or appetizer.
Ingredients:
– 2 medium zucchinis, grated
– 1/2 cup crumbled feta cheese
– 1/4 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1 egg
– 1 tablespoon olive oil
– 1/4 cup chopped fresh mint leaves
Instructions:
1. In a bowl, combine grated zucchini, crumbled feta, flour, salt, and baking powder.
2. In a separate bowl, whisk together egg and olive oil.
3. Add the wet ingredients to the dry ingredients and mix until just combined.
4. Using your hands, shape mixture into 8-10 small patties.
5. Heat about 1/2 inch of olive oil in a large skillet over medium-high heat. Fry fritters for 3-4 minutes on each side, or until golden brown.
6. Serve warm with a dollop of mint yogurt (combine 1 cup plain yogurt with 1 tablespoon chopped fresh mint leaves).
Cooking Time: 15-20 minutes
Lemon Herb Roasted Potatoes with Garlic Aioli
Elevate your side dish game with this bright and flavorful recipe that combines the natural sweetness of roasted potatoes with the tanginess of lemon and herbs, accompanied by a rich garlic aioli for dipping.
Ingredients:
For the potatoes:
– 2-3 large potatoes, peeled and cut into 1-inch wedges
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon fresh rosemary leaves, chopped
– 1 tablespoon fresh thyme leaves, chopped
– Salt and pepper to taste
– 2 lemons, juiced (about 2 tablespoons)
For the garlic aioli:
– 1/2 cup mayonnaise
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss potatoes with olive oil, garlic, rosemary, thyme, salt, and pepper until coated.
3. Spread potatoes on a baking sheet lined with parchment paper.
4. Roast for 25-30 minutes or until potatoes are golden brown.
5. Meanwhile, mix garlic into mayonnaise in a small bowl.
6. Serve roasted potatoes hot with garlic aioli for dipping.
Cooking Time: 25-30 minutes
Artichoke and Spinach Stuffed Portobello Mushrooms
A flavorful vegetarian dish that combines the earthy taste of portobello mushrooms with the sweetness of artichokes and the freshness of spinach.
Ingredients:
– 4 large portobello mushrooms, stems removed and caps cleaned
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1 package frozen chopped spinach, thawed and drained
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together artichoke hearts, spinach, garlic, and Parmesan cheese.
3. Stuff each mushroom cap with the artichoke-spinach mixture, dividing it evenly among the four mushrooms.
4. Drizzle the tops with olive oil and season with salt and pepper.
5. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until the mushrooms are tender and the filling is heated through.
Cooking Time: 20-25 minutes
Pistachio and Apricot Stuffed Dates
This recipe combines the natural sweetness of dates with the crunch of pistachios and the tanginess of apricots, creating a unique flavor profile that will impress your guests.
Ingredients:
– 12 pitted dates
– 1/4 cup chopped fresh apricots
– 2 tablespoons chopped pistachios
– 1 tablespoon honey
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut a slit in each date, creating a pocket for filling.
3. In a small bowl, mix together apricots and pistachios.
4. Stuff each date with the apricot-pistachio mixture, dividing it evenly among the dates.
5. Drizzle honey over the stuffed dates and sprinkle with salt to taste.
6. Bake for 10-12 minutes or until the dates are tender.
Cooking Time: 10-12 minutes
Warm Lentil Salad with Roasted Beets and Feta
This hearty salad combines the comforting warmth of cooked lentils with the sweetness of roasted beets, tanginess of crumbled feta, and a hint of citrus from fresh parsley. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 2 large beets, peeled and cubed
– 2 tablespoons olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1/4 cup crumbled feta cheese
– 1/4 cup fresh parsley, chopped
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Toss beets with olive oil, salt, and pepper on a baking sheet. Roast for 45-50 minutes or until tender.
2. Cook lentils according to package instructions using water or broth. Drain and set aside.
3. In a large skillet, sauté onion and garlic until softened. Add cooked lentils and stir to combine.
4. To assemble the salad, place roasted beets on a platter or individual plates. Top with warm lentil mixture, crumbled feta cheese, and chopped parsley. Serve with lemon wedges if desired.
Cooking Time: 1 hour 15 minutes
Summary
Discover the flavors of the Mediterranean with these 20 delicious vegetarian recipes! From classic dishes like hummus and falafel to innovative twists on traditional favorites, this collection has something for everyone. Enjoy roasted eggplant with tahini and pomegranate, stuffed bell peppers, and Greek spinach spanakopita. Or try your hand at lentil soup, grilled zucchini, or a hearty quinoa-stuffed tomato. And don’t miss the sweet treats like baked feta with honey and thyme, and pistachio and apricot stuffed dates. Whether you’re looking for a quick snack or a satisfying meal, these recipes are sure to transport your taste buds to the sun-kissed Mediterranean coast.
