Welcome to the world of Mediterranean cuisine, a culinary treasure trove packed with fresh produce, whole grains, and aromatic herbs that your taste buds will find irresistible.

Rooted in the eating habits of Greece, Italy, and other countries surrounding the Mediterranean Sea, this diet has gained global acclaim for its numerous health benefits. Following a Mediterranean diet can promote brain health, support cardiovascular health, and even aid weight management.

Here at Luna Grill, our menu is a safe haven for Mediterranean cuisine lovers. We’ve worked hard to perfect our recipes and bring the authentic flavors of the Mediterranean right to your table.

For nearly 20 years, we’ve been offering dishes prepared with love, care, and high-quality ingredients. Here is a list of seven of our favorite recipes so that you can experience the same joys of cooking Mediterranean dishes in your very own home.

1. Mediterranean Salad

This Mediterranean Salad is a colorful medley of flavors, textures, and nutritional goodness. Here’s what you’ll need to whip it up:

Ingredients

• Mixed greens (spinach, romaine, arugula)
• Cherry tomatoes
• Cucumber
• Red onion
• Kalamata olives
• Feta cheese
• Chickpeas
• Pine nuts
• Lemon vinaigrette
• Salt and black pepper

Preparation

1. To assemble your salad, start by washing and drying your mixed greens.
2. Slice the cherry tomatoes, cucumber, and red onion into thin slices.
3. Now, in a large salad bowl, combine the greens, veggies, and chickpeas.
4. For your dressing, whisk together lemon juice, olive oil, salt, and black pepper.
5. Drizzle this zesty vinaigrette over your salad, tossing gently to ensure everything is well-coated.
6. Top the salad with crumbled feta cheese, kalamata olives, and toasted pine nuts for a delicious crunch.

Serving Suggestions

This Mediterranean Salad is a refreshing side dish to any Mediterranean meal or a light dinner. It pairs beautifully with a garlicky chicken skewer or even a slice of warm, crispy pizza.

The nutritional punch from the veggies, legumes, and nuts aligns perfectly with the Mediterranean diet principles.

Nutritional Value

The Mediterranean salad is a powerhouse of nutrients. The various veggies offer fiber and a range of vitamins and minerals. Olives and feta provide healthy fats and calcium.

With the addition of lean protein like grilled chicken or chickpeas, this salad is a balanced meal that can support health weight management, heart health, and overall well-being.

2. Hummus and Pita Bread

Next, we’ll delve into a classic Mediterranean appetizer: Hummus and Pita Bread. Simple yet indulgent, this dish is a favorite around the world and is easy to recreate at home.

Ingredients

• Chickpeas
• Tahini
• Garlic cloves
• Lemon juice
• Olive oil
• Salt
• Cumin
• Paprika
• Fresh parsley
• Pita bread

Preparation

1. Start by blending your chickpeas, tahini, garlic, lemon juice, olive oil, salt, and a pinch of cumin in a food processor until smooth. If it’s too thick, add a bit of water or more olive oil.
2. Once your hummus is creamy, transfer it to a serving dish and sprinkle with a dash of paprika and some freshly chopped parsley for color.
3. For your pita bread, you can lightly toast it for a few minutes in the oven or on the stovetop until it’s warmed through. Cut it into wedges and serve alongside the hummus.

Serving Suggestions

This Hummus and Pita Bread dish makes a perfect appetizer for a Mediterranean-themed dinner, a nutritious addition to your meal plan, or a satisfying snack. To amp up the veggies, serve with crunchy bell peppers, cucumbers, or even roasted vegetables.

The possibilities are endless with this versatile, gluten-free dish that will transport your taste buds to the coasts of the Mediterranean.

Nutritional Value

Hummus is a great source of plant-based protein, dietary fiber, and healthy fats, thanks to its main ingredient, chickpeas. It also contains tahini, which is rich in antioxidants and bone-healthy minerals.

Whole grain pita complements the hummus with additional fiber and complex carbs, making it a satisfying, nutritious snack or appetizer.

3. Greek Style Chicken Skewers

Let’s dive into the world of Greek cuisine with these tantalizing Greek Style Chicken Skewers. Here’s what you’ll need to prepare this delectable dish:

Ingredients

• Boneless chicken breasts
• Fresh herbs (oregano, rosemary, thyme)
• Olive oil
• Lemon juice
• Garlic cloves
• Salt and pepper
• Wooden skewers
• Greek yogurt
• Cucumber
• Fresh mint for tzatziki

Preparation

1. To start, soak your wooden skewers in water to prevent them from burning during the grilling process.
2. Prep your chicken by cutting it into uniform pieces and then marinate it in a mixture of olive oil, lemon juice, minced garlic, and finely chopped fresh herbs. For optimal flavor, let the chicken marinate for a few hours or overnight in the fridge.
3. Once your chicken has absorbed all those wonderful Mediterranean flavors, thread the pieces onto your pre-soaked skewers.
4. Grill them over medium heat until they are beautifully golden and fully cooked through, remembering to turn them occasionally for even grilling.

Serving Suggestions

To serve these Greek Style Chicken Skewers, whip up a fresh tzatziki sauce by combining Greek yogurt, grated cucumber, minced garlic, lemon juice, and finely chopped mint. This cool, creamy tzatziki perfectly complements the hot, flavorful chicken skewers.

Pair with a Greek salad filled with feta, olives, and crisp vegetables, or a side of herby quinoa for a truly Mediterranean meal.

Nutritional Value

These skewers provide high-quality protein from the chicken, essential for muscle growth and repair. The marinade, often including olive oil, lemon, and herbs like oregano, adds flavor and health-promoting antioxidants.

Paired with a Greek salad or tzatziki sauce, these skewers become a part of a balanced meal, offering a good dose of protein, fats, and veggies.

4. Shrimp and Feta Pasta

Next, we’re exploring the Italian side of the Mediterranean with Shrimp and Feta Pasta that’s perfect for weeknight dinners. Here are the ingredients you’ll need:

Ingredients

• Large shrimp, peeled and deveined
• Your favorite pasta (orzo works well here)
• Olive oil
• Garlic cloves
• Canned diced tomatoes
• Feta cheese
• Fresh herbs (basil, parsley)
• Salt and pepper
• Optional: capers, sun-dried tomatoes, or artichoke hearts

Preparation

1. Start by cooking your pasta according to the package instructions.
2. While your pasta is cooking, sauté your shrimp in a large pan with olive oil and minced garlic until they’re pink and opaque.
3. Remove the shrimp, and in the same pan, add the canned tomatoes, allowing them to simmer until the sauce reduces slightly.
4. Stir in your cooked pasta, ensuring it’s well coated with the tomato sauce.
5. Toss in your cooked shrimp, crumbled feta, and your choice of Mediterranean extras like capers, sun-dried tomatoes, or artichoke hearts.
6. Top it all off with a sprinkle of fresh herbs for that final touch.

Serving Suggestions

This Shrimp and Feta Pasta dish is a delightful mixture of flavors and textures. It’s hearty enough to be a stand-alone meal, but you could also serve it alongside a vibrant green salad for added freshness.

Don’t forget to pair it with a glass of crisp white wine for the ultimate Mediterranean dining experience.

Nutritional Value

Shrimp is a lean source of protein and offers a wealth of nutrients, including selenium, vitamin B12, and phosphorus. Feta cheese contributes calcium and protein, while pasta (especially when whole-grain) offers filling complex carbohydrates.

Tomatoes and other veggies in the sauce further enhance the dish’s nutritional profile with fiber, vitamins, and minerals.

5. Baba Ghanoush

For a creamy, smoky, and deeply flavorful dip, you can’t beat Baba Ghanoush. This delicious dish can be served as a spread, a dip, or even as a side dish to round out your Mediterranean feast.

Ingredients

• 1 large eggplant
• 2 cloves of garlic
• 2 tablespoons tahini
• Juice of 1 lemon
• Salt to taste
• 2 tablespoons extra virgin olive oil
• Fresh parsley and roasted red peppers for garnish

Preparation

1. Begin by preheating your oven to 400°F.
2. Pierce the eggplant all over with a fork and place it on a baking sheet. Roast for about 30-40 minutes until the skin is charred and the interior is tender.
3. Once cool enough to handle, scoop out the flesh of the eggplant and place it into a food processor.
4. Add the garlic, tahini, lemon juice, and salt. Process until smooth, then drizzle in the olive oil while the machine is running.
5. Transfer the Baba Ghanoush to a serving dish. Garnish with a drizzle of olive oil, chopped parsley, and slices of roasted red peppers for a splash of color.

Serving Suggestions

This dish makes an excellent accompaniment to warm pita bread, fresh veggies, or grilled meats. It’s a staple in the Mediterranean diet, packed with the rich, satisfying flavors that make this cuisine so beloved.

Nutritional Value

Baba ghanoush is a nutritious spread made primarily from eggplant, which is a great source of fiber, potassium, and B vitamins. Tahini adds heart-healthy fats and essential minerals like calcium and magnesium.

Enjoyed with whole-grain pita or raw veggies, it makes for a nutritious snack full of complex carbs, healthy fats, and essential vitamins.

6. Mediterranean Chicken Wrap

For a quick and delicious dinner, try the Mediterranean Chicken Wrap. Packed with lean protein and vibrant veggies, it’s a flavorful and satisfying meal.

Ingredients

• Grilled chicken breast, sliced
• Whole wheat wrap or tortilla
• Hummus
• Fresh spinach
• Sliced cucumber
• Diced tomatoes
• Red onion slices
• Sliced black olives
• Crumbled feta cheese
• Tzatziki sauce

Preparation

1. Begin by laying out your wrap or tortilla. Spread a generous layer of hummus over the surface, leaving a border at the edge.
2. Next, layer on your fresh spinach, followed by the grilled chicken slices.
3. Now, add your veggies: cucumber, tomatoes, red onion, and black olives.
4. Sprinkle with feta cheese for an added tang.
5. Finally, dollop a spoonful of Tzatziki sauce on top.
6. Roll your wrap tightly, tucking in the ends as you go. Slice in half on the diagonal, and voila! A perfect Mediterranean Chicken Wrap.

Serving Suggestions

These wraps are fantastic for a quick dinner, and they’re easily customizable to your liking. Try adding roasted red peppers, swapping chicken for falafel for a vegetarian version, or using pesto in place of hummus for a different flavor profile.

The versatility and simplicity of this dish make it a standout in your repertoire of Mediterranean diet recipes.

Nutritional Value

This wrap is a complete, balanced meal in one handheld package. The chicken provides lean protein, while whole-grain wraps contribute fiber and complex carbohydrates.

Adding in fresh veggies increases the fiber content further and adds a variety of vitamins and antioxidants. The inclusion of hummus or tzatziki adds healthy fats and enhances the overall nutritional value of the wrap.

7. Grilled Vegetable Platter

Nothing celebrates the rich abundance of the Mediterranean like a Grilled Vegetable Platter. These colorful, charred veggies are a joy to eat, and they’re incredibly healthy, too.

Ingredients

• 1 zucchini, sliced into rounds
• 1 bell pepper, cut into wide strips
• 1 red onion, cut into rounds
• 2 sweet potatoes, sliced into rounds
• A handful of green beans, ends trimmed
• Extra virgin olive oil
• Salt and pepper to taste
• Freshly grated parmesan or mozzarella for topping

Preparation

1. Start by prepping your veggies and preheating your grill.
2. Toss the veggies in a bit of olive oil, then season with salt and pepper.
3. Place them on the grill, cooking each side until you have nice grill marks and the veggies are tender. This usually takes about three to four minutes per side, but the total time will depend on the thickness of your veggies.
4. Once the veggies are grilled, transfer them to a platter.
5. While still warm, sprinkle with your cheese of choice, be it mozzarella for a mild, creamy option or parmesan for a bit more sharpness.

Serving Suggestions

Serve this platter as a side dish or a main event for a light dinner. The beauty of this dish is you can mix and match your favorite veggies, making it a versatile part of your Mediterranean diet recipes.

Nutritional Value

This dish is a fiber-rich side that pairs well with any protein source. The various vegetables offer a medley of vitamins, minerals, and antioxidants.

Grilling enhances their natural sweetness and retains most of their nutrients. Adding a sprinkle of cheese not only improves flavor but also adds calcium and protein. This platter is a delicious way to meet your daily recommended servings of vegetables.

Conclusion

The Mediterranean diet is more than just a dietary plan; it’s a lifestyle that values fresh, wholesome, and tasty ingredients. It’s abundant in vegetables, legumes like lentils and white beans, whole grains like couscous, healthy fats from olive oil, and lean proteins.

We’ve explored several delicious, easy recipes that celebrate the Mediterranean diet’s flavors, from the Grilled Vegetable Platter to the Mediterranean Chicken Wrap. These dishes offer versatile options for weeknight dinners, casual gatherings, or festive celebrations.

Moreover, these recipes embrace the principles of the Mediterranean diet — focusing on plant-based foods, using heart-healthy olive oil, and showcasing fresh herbs and spices to add flavor without resorting to excessive salt or saturated fat.

At Luna Grill, we invite you to experience the joy of Mediterranean cuisine firsthand. We’re proud to offer dishes crafted with care and authenticity, delivering the same health benefits and flavors we’ve discussed here. So why not try these recipes at home and feel the Mediterranean vibes right in your kitchen?

Whether you’re new to the Mediterranean diet or a long-time follower, there’s always something new and delightful to discover. So, happy cooking, and we hope to welcome you to Luna Grill soon.

Enjoy your culinary journey through the Mediterranean!

Sources:

The Mediterranean Diet: A History of Health | PMC

Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review | PMC

Healthier Fats and Oils | NIH

Nutritional Quality and Health Benefits of Chickpea | NCBI Bookshelf

Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit | PMC

Structure and Function of Complex Carbohydrates | NCBI Bookshelf

Effect of Eggplant on the Metabolic Syndrome | PMC

Health Benefits of Fruits and Vegetables | PMC

Milk and Dairy Products and Their Nutritional Contribution | PMC