5 Mediterranean Recipes for Beginners


The Mediterranean Diet is a great way to live a long and healthy life. Here’s 5 vegetarian
mediterranean recipes to

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As much as I’ve grown to love a salad, I still prefer my veggies either blended into a green smoothie or roasted with fun seasonal flavors. This Roasted Vegetarian Mediterranean Recipe is truly a masterpiece at the latter.

Yes I know that’s a bold claim. Yet stay with me and see what I mean…

Well, it’s packed with veggies AND flavor…oh the flavors!!! Your taste buds are gonna go crazy from all the flavor-fusion happening here. I suggest doubling this recipe so you have leftovers galore and can keep on enjoying it. This recipe is also gluten-free and dairy free, which I love because it won’t cause bloating or skin issues. Eating a clean, plant-based whole foods diet can really do the body some serious good!

Vegetarian Mediterranean Foods

I adore Mediterranean food and love how vegetarian-friendly the mediterranean diet is overall! The more natural, fresh ingredients we eat, the longer we live— study after study has proven that!

vegetarian mediterranean recipes using plant-based whole foods

What are some examples of Mediterranean food?

If you’re wanting to embrace more of a Mediterranean kinda diet, you have to use ingredients that they have found to benefit the body most. Here’s some of the most common examples of Mediterranean food if you’re ready to start incorporating them into you diet (and many are used in the recipe below!)

  • vegetables
  • nuts
  • grains
  • seeds
  • herbs
  • fruit
  • legumes
  • unrefined oils
  • fish
  • moderate use of cheese, eggs, poultry

Now that you know what a huge part of a Mediterranean diet looks like, it’s time to put it into practice with one of my favorite recipes from Thrive 7-Day Reset. Here’s to good health and happiness!

5 Mediterranean Diet Recipes for Beginners

After you make this tasty dish below, you should check out these five mediterranean recipes for beginners:

  1. Herb Hummus : With this recipe on hand, you’ll never need store-bought hummus again! Along with iron-rich chickpeas, we’ve included loads of fresh, vibrant herbs to add extra vitamins, minerals, and leafy green love to an already beloved dip.
  2. Pumpkin Soup : One thing I really love is a good vegan pumpkin soup. It’s healthy, filling, comforting, and warms you up when the weather is chilly. Check out the recipe notes for all the variations.
  3. Kale Chickpea Salad : This easy-to-assemble, seasonal salad is perfect when you need lunch on the go! Packed with protein, healthy fat, and antioxidant rich pomegranate seeds, this autumn-inspired salad is sure to keep your body fueled through the afternoon. 
  4. Vegetarian Taco Salad : We’ve spiralized sweet potatoes and used walnuts as a protein source for this delicious taco salad recipe.
  5. Roasted Vegetarian Bowl : Loaded with salty kalamata olives and rich nutritional yeast, the recipe is below for you to enjoy right now.

Ready for more energy and less weight? Check out my 7-Day Plant-Based Whole Foods Reset. You’ll have a shopping list, meal plan and simple recipes to help you take control of your health and reset your body… in just 7 days.

If you’re new to the world of plants, grains and rich oils… you’re not alone! I feel like there was a time when I watched a lot of people cook on TV, yet I wasn’t actually doing it. It can be intimidating at first to take the reins in the kitchen. Yet once you find a few staple recipes you love, you can really be set free to experiment and find your own favs.

Vegetarian mediterranean recipe with vegan cheese
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Roasted Vegetable Mediterranean Recipe

  • Author: Jen Hansard
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 1 serving 1x
  • Category: Dinner
  • Method: Roasting
  • Cuisine: Mediterranean
  • Diet: Vegan


I’m a huge fan of swapping traditional pasta for veggie noodles in this mediterranean recipe. And this recipe is no different! Spaghetti squash is very mild and has a great texture that can hold up to sauces and toppings like a champ. 




  • 1/2 spaghetti squash, seeds removed 
  • Olive oil, for drizzling
  • Sea salt + pepper, for seasoning


  • 1 cup (250mL) kale, cut into ribbons
  • 1/4 cup (60mL) marinated artichoke hearts, drained and chopped
  • 1/4 cup (60mL) kalamata olives
  • 1/4 cup (60mL) walnuts, chopped
  • 2 tablespoons sun-dried tomatoes, chopped or julienned
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon olive oil
  • 1 tablespoon nutritional yeast
  • 1 tablespoon fresh parsley, roughly chopped
  • Sea salt and freshly ground black pepper, to taste 
  • Pinch crushed red pepper flakes


  1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
  2. Place the squash half on the baking sheet and drizzle with a little olive oil (just enough to keep it from drying out) and season well with salt and pepper. Flip it over and bake, cut-side down for 40–45 minutes.
  3. To test for doneness, insert the tip of a sharp knife into the squash at various places. It should be easily pierced. Keep warm until ready to serve.
  4. To serve, use a fork to scrape the squash strands away from the shell. Season with a little more salt and pepper.
  5. Place the kale, artichoke hearts, kalamata olives, walnuts, and sun-dried tomatoes on top of the squash.
  6. Squeeze lemon juice over the top, drizzle with olive oil, and top with the Vegan Cheeze Sprinkle, chopped fresh parsley, and a pinch of crushed red pepper flakes. Eat immediately.

Keywords: veggie bowl, mediterranean dish, roasted squash


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  1. Amy Hourigan says:

    This looks really yummy. The nutrition facts have me puzzled are the fat and sodium counts listed correct? The numbers seem way to high for this dish?

    • SGS Rawkstar Carissa says:

      Hey Amy,

      The facts are correct but that is why we personally don’t count calories. You’ll find that when you consume more nourishing whole foods, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info so that is why we are adding it in.

  2. Alice says:

    Looks awesome, can I substitute real cheese, feta? Where does the nutritional yeast fit in to the recipe? Thanks I can’t wait to make this.

    • SGS Rawkstar Carissa says:

      Hey Alice,

      Yes you can totally substitute with real feta cheese. The nutritional yeast is what makes your vegan cheese so you will leave that out if you use your feta cheese.


  3. Patrice says:

    This will definitely be a meatless Monday meal. It’s so colorful!!!! I can’t WAIT!!!!

    • SGS Rawkstar Carissa says:

      He Patrice,

      It’s crazy how much you do not miss the meat with this dish. So good!!

  4. Jennifer says:

    Although I have not made this yet, I’ve been eyeing this recipe for a couple weeks now. It looks amazing! Tomorrow I complete day 21 of the Fresh Start Cleanse, so think I will try this as my “grand finale” dinner. Thanks for making healthy eating so delicious!

    • SGS Rawkstar Carissa says:

      Hey Jennifer,

      Congratulations on completing Fresh Start Autumn!! That is amazing and this dish will be the PERFECT finale to an amazing 21 days 🙂

    • Jennifer says:

      I made this as planned for my dinner tonight, and it was yummy. It’s such a colorful meal, and I love the Mediterranean flavors combined with the spaghetti squash!

    • SGS Rawkstar Carissa says:

      Hey Jennifer,

      Congratulations you are our winner for our Thrive Winter Reset!!! Yay!!! Please email me at [email protected] so I can send you your digital guidebook to you 🙂

  5. Bev says:

    what can I substitute for the olives? These are a food that I have never been able to eat and will never buy. My tummy cannot handle them.

    • SGS Rawkstar Carissa says:

      Hey Bev,

      Since that is more of a topping you can just leave the olives out!


  6. Marilynn Hession says:

    I LOOOOOOVE these recipes!!! Especially now surrounded by this cold weather it’s so nice to have these wonderful, flavorful and colorful dishes to warm our hearts and souls! I’m looking forward to trying this bowl. It sounds really good!

    • SGS Rawkstar Carissa says:

      Hey Marilynn,

      This really is the perfect winter dish!! Cannot wait for you to give this one a try 🙂

      Let us know what you think when you do!

  7. Holly says:

    Akways enjoy your recipes.The fun magic is when I introduce my carniverous family members and friends and they are always won over and can’t believe how yummy they are.

  8. Erin says:

    I first tried this recipe while going through the Thrive Winter Reset, and it was sooooo good. I now buy spaghetti squash regularly.

    • SGS Rawkstar Carissa says:

      Hey Erin,

      It really is one of those recipes you have to constantly make over and over again, because it’s THAT good! 🙂

  9. Debbie says:

    I have made this a few times and love it!!

  10. Dani Mitchell says:

    I made this recipe a few weeks ago and LOVED it! You don’t even miss meat or feta cheese at all- which is surprising to me! It’s really satisfying and I love that I can make a batch of them and have all week long. Super great meal prep right here.

    • SGS Rawkstar Carissa says:

      Hey Dani,

      So happy that you love this recipe so much! It really is crazy how much you don’t miss meat and cheese when you make delicious recipes like this =D

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