22 easy vegetarian Mediterranean recipes, from fresh salads and bowls to hearty mains, soups and dips. Lemon, herbs, olives and tomatoes star in meals for weeknights, lunches and gatherings.
MMediterranean food is anything but bland. Think bright lemon, fresh herbs, olives, tomatoes and good olive oil on just about everything. This roundup of 22 vegetarian Mediterranean recipes pulls from the ingredients of the countries around the Mediterranean Sea.
I love drawing inspiration from Mediterranean cuisine and its use of fresh and pickled ingredients. Those flavors are the inspiration for my downloadable Mediterranean Diet Meal Plan and many of my other recipes. They are just so good!
There are 22 countries around the Mediterranean Sea, so while I often cook dishes common in Italy or Greece, there is a lot more to draw from. Even if you aren’t vegetarian, these are great for anyone who wants more meatless meals.
Mediterranean Salads and Bowls
These seven are built on fresh tomatoes, cucumbers, olives and herbs.
1
Vegan Greek Salad
5
10 minutesminVegan
This vegan Greek salad recipe tosses mixed greens, chickpeas, cucumber, grape tomatoes, artichoke hearts and kalamata olives in a lemony olive oil dressing with fresh basil. Toasting the chickpeas gives them a crouton crunch. Ready in 10 minutes.
This falafel bowl layers crispy falafel over herbed couscous with hummus, cucumber, cherry tomatoes, Kalamata olives and vegan feta. A squeeze of lemon and warm pita wedges finish it in 40 minutes with 16 grams of protein.
It’s pretty hard to top a juicy, garden fresh, still-warm-from-the-sun tomato, but this comes pretty close. Creamy avocado stands in for cheese in my Avocado Caprese Salad. We don’t think you’ll miss it.
This marinated celery salad soaks thinly sliced celery and chickpeas in a garlicky red wine vinegar and Dijon marinade until every bite is tangy and crunchy. Sun-dried tomatoes, fresh herbs, pepitas and arugula make it a Mediterranean meal with 16 grams of protein.
This healthy pasta salad tosses farfalle, peppery arugula and creamy cannellini beans with olives, sun-dried tomatoes, fresh basil and mint, and vegan feta. A red wine vinegar and Dijon dressing ties it together. Ready in 25 minutes.
Chickpeas, cucumber, carrot, red bell pepper, pepitas and sunflower seeds pile onto spinach in this chickpea salad with a creamy orange tahini dressing. It has 14g protein per serving, lots of crunch and comes together in 15 minutes.
This green goddess salad tosses napa cabbage, fennel, cucumber and green onion in a creamy dressing of cashews, avocado, basil and tarragon, then gets topped with toasted pepitas. It is crunchy, herby and hearty, with 15g of protein per serving.
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Mediterranean Mains and Soups
When you want a meal, start here. The veggie wrap is an easy lunch, the stuffed portobello mushrooms and Tuscan gnocchi feel like a dinner party, and the lentil soup and minestrone are perfect on a cooler night.
8
Hummus Veggie Wrap
4.8
10 minutesminVegan
This veggie wrap starts with creamy hummus, then layers spinach, yellow bell pepper, cucumber, grated carrot and beet in a burrito-size tortilla. A drizzle of olive oil and everything bagel seasoning finish it, and it rolls up in 10 minutes for a packed lunch.
This baked spaghetti squash is a light, yet flavor-loaded dish that brings together tender squash strands with bold, briny Kalamata olives, juicy sun-dried tomatoes, earthy artichoke hearts, and vibrant fresh parsley.
These stuffed portobello mushrooms bake twice: the meaty caps go in first, then get piled with sun-dried tomatoes, kalamata olives, kale and basil and topped with a cashew almond parmesan for a second bake. Easy for a weeknight, pretty enough for guests.
This Tuscan vegan gnocchi comes together in one skillet with kale, cannellini beans, sun-dried tomatoes, a garlicky cashew cream and a splash of white wine. Dairy-free, 17g protein per serving and on the table in 20 minutes.
This red lentil soup simmers lentils with fire-roasted tomatoes, cumin, turmeric, fresh ginger and plenty of garlic until they break down, thick and hearty. Stir in spinach and lemon at the end for 21 grams of plant protein per bowl, no soaking required.
For this vegan minestrone soup, I toss cannellini beans, fire-roasted tomatoes, butternut squash, carrots and celery into the slow cooker and let them simmer for hours. Kale and a spoonful of vegan pesto go in at the end for a bright, hearty bowl.
This gazpacho soup recipe blends romaine, tomatoes, cucumber, red bell pepper, cilantro and lemon into a chilled, no-cook soup in 5 minutes. I sneak in 2 cups of greens and nobody notices. Spoon it from a bowl or sip it from a glass with olive oil.
I am a professional snacker during the workday. Since I work from home, I often skip a formal lunch break and snack between projects and calls, so I like to keep filling, protein-packed options on hand.
15
Classic Homemade Hummus
5
5 minutesminVegan
This homemade hummus blends chickpeas, tahini, fresh lemon and garlic until silky in about 5 minutes. A pinch of cumin and smoked paprika is my little secret, and it freezes well, so make a double batch for dipping and spreading all week.
This green goddess hummus blends parsley, cilantro and dill with chickpeas, tahini, garlic and lemon into a bright, herby dip in 10 minutes. Scoop it with cucumbers, carrots and peppers, or spread it on wraps and sandwiches all week.
Coconut yogurt tzatziki, hummus, cherry tomatoes, artichokes, olives and vegan feta stack into a dairy-free layered Greek dip in 15 minutes. Toasted pine nuts on top, and it tastes even better made the night before.
This green olive tapenade pulses buttery Castelvetrano and briny Kalamata olives with capers, parsley, basil, garlic and lemon into a salty, herby spread in 5 minutes, no anchovies needed. Pile it on garlicky crostini or toss it with pasta.
These garlic baked chickpeas turn one can of chickpeas, a little olive oil, garlic powder, cumin, cayenne and nutritional yeast into a crunchy, cheesy-edged snack in 30 minutes. Eat them by the handful or toss them on salads, with 13g of protein per serving.
This vegan basil pesto takes ten minutes: fresh basil, raw walnuts, garlic, lemon and good olive oil, blended bright and dairy-free. Toss it with pasta, spread it on pizza or freeze a batch for later.
This sun-dried tomato pesto blends oil-packed tomatoes with raw almonds, fresh basil, shallot and garlic into a bold, slightly sweet sauce in ten minutes. I spread it on pizza, stir it into soups and salads, and freeze the extra for later.
This citrus tahini dressing shakes up in minutes with fresh orange juice, good olive oil, apple cider vinegar and a splash of tamari for a nutty, bright flavor. Drizzle it over grain bowls and salads or set it out as a dip on a snack board.
Use what you have on hand first and see if you can make it work. Here are the swaps I reach for most with these vegetarian Mediterranean recipes:
Feta: Use vegan feta cheese to keep a recipe dairy-free (VioLife is a great option!). I just learned that traditional feta can be made from cow milk or sheep milk, so if one doesn’t work for you, keep exploring until you find what does.
Tahini: If it’s hard to find where you live, swap in sunflower butter or cashew butter.
Unfamiliar ingredients: If you’re following a certain lifestyle like vegan or gluten-free and aren’t sure a new-to-you ingredient works, look it up. You may be surprised what is (or isn’t) available to you.
Common Mediterranean Ingredients
There is a long list of ingredients used in Mediterranean cooking. These are the vegetarian staples you’ll see most often, and many of them are in the recipes above:
Vegetables and fruit: tomatoes, eggplant, olives, cucumbers, onions, bell peppers, artichokes, figs, pomegranates, apricots, peaches and grapes
Nuts and seeds: almonds, hazelnuts, walnuts, pistachios, pine nuts and tahini
Whole grains: quinoa, couscous, pasta and wheat
Legumes and beans: chickpeas, lentils and white beans
Fresh herbs: basil, oregano, bay leaves, rosemary, fennel, mint, sage and parsley
Unrefined oils: extra-virgin olive oil is the star
Cheese and eggs: used in moderation in traditional Mediterranean cooking
Commob Questions
What are Mediterranean vegetables?
Tomatoes, eggplant, olives, cucumbers, onions and bell peppers show up all over Mediterranean cooking, along with fruits like figs, pomegranates, apricots, peaches and grapes.
What is a typical Mediterranean breakfast?
Breakfasts in the Mediterranean are often light and simple (if eaten at all). They include bread with soft cheese and fruit, a tray of bread, olives and cheese, and sometimes fried eggs, depending on the country you’re in.
Which food is eaten daily in a Mediterranean diet?
Even in the Mediterranean, common food varies depending on the country you visit. There are many fresh fruits and vegetables, cheeses and bread, olive oil, vegetables in oil like olives, pickled vegetables, sun-dried tomatoes and more.
Are these vegetarian Mediterranean recipes also vegan?
Yes. Every recipe in this roundup is vegan, so they work for vegetarians, vegans and anyone who wants more meatless meals. Use the ingredient swaps above if a recipe calls for something you can’t find.
LOVE THE VEGGIE WRaps for food prep and daily eating, the baked chickpeas for snacks and salad toppers….avocado fries for air fryer fun
I love getting feedback like this Marty. Thank you for trying my recipes and finding some that really work for you! Here’s to living to 100!