These 5 Mediterranean Diet Dinner Recipes Will Make You *Swoon*

The Mediterranean Diet is a way of eating that is modeled after the traditional foods consumed in countries like Greece, Spain, and Italy.

The diet emphasizes fresh fruits and vegetables, whole grains, legumes, nuts, and olive oil.

It also includes moderate amounts of fish, dairy, and red wine.

One of the main benefits of the Mediterranean Diet is that it can help to promote weight loss because the diet is high in fiber and low in calories.

Additionally, the Mediterranean Diet has been shown to reduce the risk of heart disease, stroke, and Alzheimer’s disease.

In fact, some experts believe that the diet may even help to improve overall cognitive function.

So, whether you are looking to lose weight or improve your overall health, the Mediterranean Diet is a great option to consider.

Okay, now let’s get down to business!

5 Mediterranean Diet Dinner Recipes

broiled cod with black truffles on a plate with tomato-based sauce
The typical Mediterranean diet meal includes plenty of fruits, vegetables, olive oil, and whole grains. Seafood is also a key component of the diet, and many meals feature fresh fish or shellfish.

Here we have rounded up five delicious recipes that follow the traditional Mediterranean Diet.

You will enjoy them so much, you’ll want to try them all!

1. Roasted Red Pepper Soup With Basil Ricotta Pesto

Ingredients:

  • 2 teaspoons olive oil
  • 4 garlic cloves, minced
  • 1/4 cup shallots, diced
  • 2 cups red bell peppers, chopped
  • 1 tablespoon tomato paste
  • 1 teaspoon dried basil
  • Sea salt and freshly ground black pepper to taste
  • Non-dairy milk as needed
  • Fresh basil leaves for serving.

For the pesto:

  • 3 tablespoons pine nuts
  • 3 large fresh basil leaves
  • 1/4 cup extra virgin olive oil
  • 1 tablespoon nutritional yeast
  • Salt and pepper, to taste

Directions:

1. In a large pot over medium heat, add the olive oil along with garlic and shallots.

Cook until fragrant, about 2 minutes.

Then add bell peppers and cook for another 10 minutes or until tender.

Add in the tomato paste and dried basil, then season with salt and pepper.

2. Blend the bell pepper mixture until smooth using an immersion blender or food processor.

Slowly pour in the non-dairy milk until you reach your desired consistency (creamy but not too thick!).

Return to heat if needed for a few minutes, then season again with salt and pepper.

3. Meanwhile, make the pesto by adding all of the ingredients to a small food processor. Pulse until thoroughly combined and set aside.

4. Serve soup with a dollop of basil pesto on top and garnish with fresh basil leaves if desired.

Serves 4-6

2. Lebanese Couscous With Black Lentils And Butternut Squash

Ingredients:

  • 1 cup butternut squash, peeled and diced (about 1/2 a medium-sized squash)
  • 1 tablespoon olive oil 3 cloves garlic, minced
  • 2 cups cooked black lentils (or any other cooked lentils will do!)
  • 3 cups tomato puree (or crushed tomatoes)
  • 1 cup water
  • Sea salt and freshly ground black pepper to taste

Directions:

1. In a large pan over medium heat, add the olive oil along with garlic.

Cook for 2 minutes or until fragrant then add in butternut squash and season with salt and pepper.

Gently stir to combine, then cook for 8 minutes.

2. Add in the lentils and tomato puree (or crushed tomatoes) along with 1 cup of water then bring to a boil over high heat and let simmer for 5-8 minutes or until butternut squash is al dente like and cooked through.

Season with more salt and pepper if desired, then serve.

Serves 4-6

3. Shrimp And Penne With A Spicy Tomato Sauce

Ingredients:

  • 1 tablespoon olive oil 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 cups crushed tomatoes juice from 1/2 lemon (about 2 tablespoons)
  • 1 teaspoon dried oregano
  • Sea salt and freshly ground black pepper to taste
  • 1/2 pound whole wheat penne pasta
  • 8 ounces shrimp, peeled and deveined

Directions:

1. In a large pan over medium heat, add the olive oil along with onion and garlic.

Cook until fragrant for about 2 minutes then stir in crushed tomatoes and dried oregano and season with salt and pepper.

Bring to a boil, then reduce to low heat and let simmer for 10 minutes.

2. Meanwhile, in another large pan over medium-high heat, bring water to a rolling boil then add in the penne pasta (do not add any oil or salt when cooking). Cook for about 9-10 minutes or until al dente and cooked through.

3. Add in the shrimp and let simmer in the spicy tomato sauce with a lid on for 5 minutes, or until the shrimp is fully cooked. Serve over top of pasta and enjoy!

Serves 2-4

4. Roasted Eggplant And Greens With Spicy Peanut Sauce

Ingredients:

  1. 2 teaspoons coconut oil 1 large eggplant, cut into cubes
  2. Sea salt and freshly ground black pepper to taste
  3. 2 cups baby kale, chopped juice from 1/2 lime (about 2 tablespoons)
  4. 1 cup cucumber, chopped
  5. 3 green onions, sliced

Spicy Peanut Sauce:

  • 1 teaspoon sesame oil
  • 1 tablespoon chili garlic sauce or your favorite hot sauce
  • 1/2 cup natural peanut butter, unsalted
  • 2 tablespoons tamari or soy sauce
  • 2 teaspoons brown rice vinegar
  • 1 teaspoon pure maple syrup

Directions:

1. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.

2. Place eggplant cubes onto a lined baking sheet then season with salt and pepper.

Roast for 30 minutes then remove from the oven and set aside.

3. Meanwhile, prepare the spicy peanut sauce by whisking all of the ingredients together until smooth, adding more chili garlic sauce if desired

4. In a large bowl, combine kale with cucumber and green onions then lightly toss to evenly coat in dressing.

Add roasted eggplant cubes to the bowl and toss gently with salad when serving.

5. Top salad with spicy peanut sauce when served and enjoy!

Serves 2-4

5. Mediterranean Stuffed Peppers

Ingredients:

8 large roasted red bell peppers or 8-10 small to medium-sized roasted red bell peppers (I used jarred yellow, orange, and red roasted peppers for mine)

  • 1 tablespoon olive oil
  • Sea salt and freshly ground black pepper to taste
  • 4 cups cooked brown rice
  • 2 tablespoons tahini
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon dried oregano
  • 3 cloves garlic, minced
  • 1 lemon (about 2 tablespoons)

Directions:

1. Slice off the tops of red bell peppers and remove ribs and seeds from inside. Set aside.

2. In a large pan over medium heat, add olive oil along with garlic and let cook for 2 minutes or until fragrant then stir in rice, tahini, apple cider vinegar, dried oregano, and season with salt and pepper.

Cook for 5 minutes then remove from heat. Set aside.

3. Fill each bell pepper with a heaping 1/4 cup of the brown rice mixture then place on a baking sheet face up.

P.S. Don’t forget to check out our article on How to Drink Apple Cider Vinegar for Weight Loss.

So there you have it. Five of my favorite Mediterranean Diet dinner recipes.

But don’t take my word for it…

If you’re looking for a delicious, healthy way to enjoy dinner tonight (or any night), give one of these Mediterranean diet recipes a try.

There’s something here for everyone.

And with all the added health benefits of the Mediterranean diet, you can feel good about indulging in these tasty dishes.

So what are you waiting for? Get cookin’!

Author

  • Mike Collins CPT- ISSA. Specialist in Performance Nutrition. Expert Fat Loss Consultant. Founder of MCNewsletters- Weight loss for Women, and co author of the Black Book of Secrets, Dirty Little Book of Dieting, and Man on a Mission. Has held the World Championship Title of Fitness Professional for 23 years. Got hooked on turning ordinary bodies into extraordinary bodies in the gym at night, while working his way through school. Now he observes the nuance and distinctions that generate success and slings insight straight to you from his laptop while eating pizza in Brooklyn or fish tacos in Sausalito. Easily Bribed w/ Tickets: U2. Baseball. Football. Basketball. Tennis. ✈ NYC ✈ Nor Cal ✈