The Mediterranean diet, renowned for its health benefits, has captivated food enthusiasts worldwide. Rooted in the culinary practices of Italy, Greece, and surrounding Mediterranean countries, this diet is rich in fruits, vegetables, legumes, whole grains, and healthy fats, which contribute to heart health and healthy weight management.
Characteristic foods include chickpeas, lentils, quinoa, and olive oil, with dishes often featuring zesty ingredients like capers, lemon, garlic and fresh herbs. Mediterranean diet recipes, like lentil soup, Greek salad, hummus, couscous, and tzatziki, have been touted as some of the healthiest and most flavorful recipes around. They feature an array of colors, flavors, and textures that can turn any meal into a gourmet experience.
Clearly, there are many options when it comes to cooking Mediterranean dishes. Luna Grill is a perfect inspiration if you’re looking for the best recipes. With a menu boasting a variety of Mediterranean dishes featuring hummus, pita, falafel, and grilled chicken kabobs, we’re proud to bring the delicious flavors of real Mediterranean cooking directly to your plate.
Whether you’re a fan of grilled zucchini and peppers or have a soft spot for couscous and creamy hummus, there’s a Luna Grill dish for you. We’re not just interested in giving you the option of eating Mediterranean food. We want to invite you to our kitchen to embrace the Mediterranean lifestyle with us.
Here are five of the best Mediterranean diet recipes that we love, so that you can get inspired and cook them at home. Once you get the hang of cooking, these healthy recipes are surely going to become a staple in your home.
1. Mediterranean Salad with Grilled Chicken
A refreshing Mediterranean Salad with juicy Grilled Chicken is the perfect example of an easy, nutritious, and delightful weeknight dinner recipe. It packs in essential nutrients and flavors, emblematic of Mediterranean-style cooking.
Ingredients
- 2 cups Arugula (Substitute with your favorite lettuce)
- 1 Persian Cucumber, cut into half-moon shapes (¼ Hot House or English Cucumber can be substituted. If using a traditional cucumber, peel and de-seed before chopping)
- ½ cup Vine Ripened Cherry Tomatoes, halved (Substitute with Cherry or Rainbow Cherry Tomatoes)
- ¼ cup Cubed Feta
- A pinch of thinly sliced Red Onions
- 2 Tbsp Fresh Parsley, roughly chopped
- ¼ cup Vinaigrette (Mix together 2 Tbsp Red Wine Vinegar, 3 Tbsp Olive Oil, 1 tsp Fresh Lemon Juice, ¼ tsp Oregano, a pinch of Salt, ¼ tsp Fresh Minced Garlic)
- 3 oz. Grilled Chicken, skin removed and cut into bite-sized pieces (Store-bought is convenient)
Cooking Instructions
- Begin by preparing the vinaigrette. In a small bowl, whisk together red wine vinegar, olive oil, fresh lemon juice, oregano, salt, and minced garlic. Set aside.
- In a salad bowl, layer arugula, cucumber, cherry tomatoes, cubed feta, red onions, parsley, and grilled chicken.
- Drizzle with the prepared vinaigrette and enjoy.
Nutritional Value
The Mediterranean Salad is a powerhouse of nutrients. The arugula and cucumber provide dietary fiber and essential vitamins, while cherry tomatoes offer antioxidants like lycopene.
Feta cheese adds a dose of calcium and protein, and the grilled chicken boosts the protein content, aiding in muscle recovery and satiety. The vinaigrette contributes healthy fats, courtesy of olive oil, making this salad a balanced, nutritious meal.
2. Grilled Vegetable Skewers
Grilled Vegetable Skewers are a favorite appetizer that adds color and Mediterranean flavors to your meal plan. They’re perfect for a weekend brunch or a weeknight side dish, providing a healthy dose of veggies.
Ingredients
- 24 White Mushrooms, cleaned
- 32 pieces of Bell Pepper, cleaned and cut into 2×2 squares (about 4 large peppers)
- 32 pieces of Red Onion, cleaned and cut into 2×2 squares (about 1 large onion)
- 32 pieces of Yellow Squash, cleaned and cut into ½ inch thick rounds (about 3 to 4 large squashes)
- 1 cup Dressing (Mix and whisk 2 Minced Garlic, 1 Tbsp Salt, 1 tsp Black Pepper, 1 Tbsp Oregano, 3 Tbsp Fresh Lemon Juice, ¾ cup Extra Virgin Olive Oil)
Cooking Instructions
- Start by placing all the cut vegetables in a bowl.
- Prepare the dressing by whisking all the ingredients together.
- Pour this marinade over the veggies and allow them to marinate for 30 minutes to 1 hour.
- In the meantime, soak wooden skewers in water.
- Thread the marinated veggies onto the skewers and grill for about 5 minutes on each side until the vegetables reach 135°F.
Nutritional Value
These skewers are a great source of fiber, essential vitamins, and minerals from the variety of vegetables used. The dressing, made with olive oil, not only imparts flavor but also contributes healthy fats beneficial for heart health.
Enjoy these skewers as a side dish or a healthy snack, helping to increase your daily vegetable intake in a delicious
3. Garlic Shrimp Pasta
The Garlic Shrimp Pasta is a star Italian dish that brings together deliciously marinated shrimp and fettuccine noodles, making for a perfect weeknight dinner recipe. This nutrient-rich dish is easy to prepare and serve.
Ingredients
- 1 pound Medium to Large Shrimp (Frozen, then defrosted shrimp ensures freshness)
- 3 Tbsp Extra Virgin Olive Oil (2 Tbsp for sautéing shrimp, 1 Tbsp for the vegetables)
- 5 cloves Minced Fresh Garlic
- ½ Red Onion, minced
- 1 tsp Oregano (Fresh or dried)
- 1 cup Dry White Wine (Optional, if not used, increase Olive Oil by 2 Tbsp)
- ½ Fresh Lemon, juiced
- 1 cup Parsley, rough chopped
- 2-3 Vine Ripe Tomatoes, chopped
- Kosher Salt to taste
- ¾ lb Fettuccini Noodles (Cook as per package instructions)
- Pinch of Fresh Parmesan
Cooking Instructions
- Start by washing the shrimp in water and pat them dry.
- Cook the fettuccine noodles as per the instructions on the package.
- While the pasta cooks, sauté the shrimp in a large skillet with 2 Tbsp of olive oil until they turn pink.
- Transfer them to a bowl and set aside.
- In the same pan, add 1 Tbsp of olive oil, onions, garlic, and oregano, cook for 2-3 minutes.
- Stir in the wine and let it simmer for another 1-2 minutes.
- Add the parsley and tomatoes, stir for 1-2 minutes.
- Now, add the cooked pasta to the pan and toss.
- Finally, add the shrimp back in and warm for 1-2 minutes.
- Serve the pasta with a sprinkle of fresh Parmesan.
Nutritional Value
This Garlic Shrimp Pasta offers lean protein from shrimp, complex carbs from the fettuccine and an array of vitamins and antioxidants from fresh veggies. A truly balanced meal that’s in line with Mediterranean diet principles.
4. Mediterranean Flatbread Pizza
Our Mediterranean Flatbread Pizza is an easy recipe that presents a healthier alternative to traditional pizzas. The fresh ingredients and flavorful sauces make it a family favorite, perfect for a weeknight meal or a casual gathering.
Ingredients
- 4 Flatbreads (7×4 inch approx.)
- ½ cup Garlic Feta Sauce (Blend 5 oz crumbled feta cheese, 6 oz Greek yogurt, 3 large garlic cloves, 3 TBSP lemon juice, 1 tsp fresh dill, 2 TBSP Extra Virgin Olive Oil)
- 3 cups Mozzarella Cheese
- 10 oz Grilled Chicken, chopped
- 2 medium Tomatoes, sliced
- ½ medium Red Onion, sliced
- ½ cup Sliced Pepperoncini
- ¾ cup Schug Sauce
- 4 TBSP Fresh Parsley, finely chopped
- 1 TBSP Extra Virgin Olive Oil (Optional)
Cooking Instructions
- Begin by prepping the garlic feta sauce in a food processor, then refrigerate for 30 minutes.
- Preheat your oven to 400°F.
- Line a baking sheet with parchment paper or a silicone mat.
- Spread about 2 TBSP of Garlic Feta Sauce onto each flatbread.
- Layer with mozzarella cheese, red onion, tomatoes, chicken, pepperoncini, Schug sauce, and top it again with mozzarella cheese.
- Bake for 10-15 minutes for a crispy crust or 4-5 minutes for a chewy one.
- Once done, drizzle olive oil and sprinkle fresh parsley.
Nutritional Value
The Mediterranean Flatbread Pizza is a rich source of protein from the grilled chicken and cheese, while the flatbread provides whole grains. The vegetables and herbs add fiber, vitamins, and antioxidants, making this pizza not only delicious but also nutritious.
5. Lemon and Herb Roasted Chicken
The Lemon Herb Roasted Chicken is a classic Mediterranean recipe with juicy chicken roasted with aromatic herbs. It’s a one-pot dish that’s relatively simple to make and fills your kitchen with an enticing aroma.
This dish brings together the flavors of Greece, with the freshness of lemon and robust herbs, creating a healthy and delicious meal.
Ingredients
- 1-2 lbs Chicken (Whole, breast bone-in, washed, and dried)
- 3 tsp Kosher Salt
- 1 tsp Black Pepper
- Juice from 1 Lemon
- 1 Tbsp Extra Virgin Olive Oil
- 2 tsp Fresh Rosemary, chopped
- ½ tsp Fresh Oregano, chopped
- ½ tsp Fresh Garlic, minced
Cooking Instructions
- Begin by preheating your oven to 450 degrees Fahrenheit.
- Place your chicken on a cooking sheet.
- In a separate bowl, combine all the other ingredients — kosher salt, black pepper, lemon juice, olive oil, rosemary, oregano, and minced garlic.
- Pour half of this mixture on the chicken breast and gently rub it in.
- Turn the chicken over and pour the remaining mixture, making sure to rub it in.
- Cook the chicken breast side up.
- Bake the chicken in the preheated oven for approximately 30 minutes or until the chicken reaches an internal temperature of 165 degrees Fahrenheit at the thickest part of the breast.
- Once done, remove the chicken from the oven, cover, and allow it to cool in the refrigerator for 30 minutes.
- After cooling, pull the chicken off the bone into small salad-sized pieces, ensuring all bones are removed.
- Place the chicken in a bowl, cover, and refrigerate until use.
Nutritional Value
The Lemon Herb Roasted Chicken is a highly nutritious dish, providing a high protein content from the chicken and a range of vitamins and minerals from the fresh herbs. The lemon juice not only adds flavor but also supplies a dose of vitamin C.
This dish aligns perfectly with a balanced Mediterranean diet, offering a great mix of protein, healthy fats from olive oil, and antioxidant-rich herbs. The use of fresh ingredients and roasting method also keep the calorie count in check, making this dish a healthy choice for those looking to maintain or lose weight.
Conclusion
The Mediterranean diet, with its emphasis on fresh, nutrient-rich ingredients, offers a multitude of health benefits. It has been linked to weight loss, heart health, and overall wellness, making it a beneficial lifestyle choice for people of all ages.
This diet’s versatility is evident in the recipes featured in this article, from the Lemon Herb Roasted Chicken to the Mediterranean Flatbread Pizza, each loaded with flavor and wholesome ingredients. These recipes offer a glimpse into the wide range of dishes that constitute the Mediterranean diet, demonstrating how easy and delicious it can be to incorporate these meals into your diet.
To experience the Mediterranean diet firsthand, we encourage you to try these recipes at home. The beauty of these dishes lies in their simplicity and the room for creativity they provide.
If you want to diversify your meals further, we encourage you to visit our Mediterranean kitchen at Luna Grill. We serve Mediterranean-inspired dishes that go beyond the classics, offering a unique blend of flavors that will leave you wanting more.
Remember, a Mediterranean diet isn’t just a trend; it’s a lifestyle that celebrates fresh, simple ingredients prepared with love. It’s about enjoying your food, sharing it with others, and reaping the health benefits it offers. Start embracing the Mediterranean lifestyle today!
Sources:
Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms | PMC
The Benefits of Adding a Drizzle of Olive Oil to Your Diet | American Heart Association
