Mediterranean Diet Recipes Review

Here are 5 easy and delicious Mediterranean Diet recipes to get you started — focused on whole foods, healthy fats, and vibrant flavors:

🥗 1. Greek Salad

Ingredients:For The mediterranean diet for beginners

• 1 cucumber (sliced)
• 2 tomatoes (chopped)
• 1/2 red onion (thinly sliced)
• 1/2 cup Kalamata olives
• 1/2 cup feta cheese (crumbled)
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt, pepper, oregano to taste

Instructions:

1. Combine vegetables in a bowl.
2. Add feta and olives.
3. Drizzle with olive oil, vinegar, and seasonings.
4. Toss and serve chilled.

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🍝 2. Whole Wheat Pasta with Spinach & Chickpeas

Ingredients:

• 1/2 box whole wheat pasta
• 2 cups fresh spinach
• 1 can chickpeas (drained)
• 3 garlic cloves (minced)
• 2 tbsp olive oil
• Lemon juice, salt, pepper

Instructions:

1. Cook pasta, drain.
2. Sauté garlic in olive oil, add chickpeas and spinach.
3. Toss with pasta, season with lemon, salt, and pepper.

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🐟 3. Baked Salmon with Herbs

Ingredients:

• 2 salmon fillets
• 1 tbsp olive oil
• 1 garlic clove (minced)
• 1 tsp dried oregano
• Juice of 1 lemon
• Salt & pepper

Instructions:

1. Preheat oven to 180°C (350°F).
2. Rub salmon with olive oil, garlic, oregano, lemon, salt, and pepper.
3. Bake for 15-18 minutes until flaky.

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🫓 4. Hummus with Veggie Sticks

Ingredients:

• 1 can chickpeas (drained)
• 1/4 cup tahini
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 garlic clove
• Salt, cumin to taste

Instructions:

1. Blend all ingredients in a food processor.
2. Add water to reach smooth consistency.
3. Serve with cucumber, carrot, or bell pepper sticks.

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🍆 5. Mediterranean Roasted Vegetables

Ingredients:

• 1 zucchini, 1 bell pepper, 1 red onion, 1 eggplant (chopped)
• 2 tbsp olive oil
• 1 tsp dried thyme or rosemary
• Salt & pepper

Instructions:

1. Toss veggies with oil and herbs.
2. Roast at 200°C (400°F) for 25–30 mins, stirring halfway.

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Want recipes for breakfast, lunch, or snacks specifically? Or vegetarian/vegan options?