10 Simple Plant-Based Mediterranean Dishes You Can Whip Up at Home

If you’re looking to spice up your meals without all the fuss, these 10 easy plant-based Mediterranean recipes might just be what you need. Packed with fresh ingredients and vibrant flavors, these dishes are perfect for busy weeknights or weekend gatherings. Plus, they’re simple enough that anyone can whip them up in no time!

Roasted Vegetable and Hummus Platter

This roasted vegetable and hummus platter is a delightful combination of flavors and textures. The vibrant colors of the veggies combined with the creamy hummus make for a dish that’s not only tasty but visually appealing. It’s simple to prepare, perfect for sharing at gatherings or enjoying as a healthy snack.

The roasted vegetables bring out a natural sweetness and depth of flavor that pairs beautifully with the smooth, savory hummus. Plus, it’s versatile; you can swap in your favorite seasonal vegetables or add herbs for extra freshness. It’s a dish that anyone can whip up in no time!

Ingredients

• 2 cups butternut squash, cubed
• 1 cup zucchini, sliced
• 1 cup eggplant, diced
• 1 red bell pepper, chopped
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper, to taste
• 1 cup hummus
• Pita bread, for serving
• Fresh herbs (like parsley or basil), for garnish

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, toss the butternut squash, zucchini, eggplant, and red bell pepper with olive oil, garlic powder, paprika, salt, and pepper until evenly coated.
3. Spread the vegetables on a baking sheet in a single layer. Roast for 25-30 minutes, or until tender and slightly caramelized, stirring halfway through.
4. While the vegetables are roasting, prepare your serving platter by placing the hummus in the center and drizzling a little olive oil over it.
5. Once the vegetables are done, let them cool slightly before arranging them around the hummus. Serve with warm pita bread and garnish with fresh herbs.

Zucchini Noodles with Pesto

Zucchini noodles with pesto are a light and flavorful dish that brings a taste of the Mediterranean right to your table. This recipe is simple, requiring minimal ingredients and prep time, making it perfect for a quick weekday meal or a relaxed weekend dinner.

The fresh taste of zucchini combined with the vibrant, herby aroma of homemade pesto creates a deliciously satisfying plate. Plus, it’s a fantastic way to incorporate more veggies into your diet while still enjoying the familiar comfort of pasta.

Ingredients

• 2 medium zucchinis
• 1 cup fresh basil leaves
• 1/4 cup pine nuts (plus extra for garnish)
• 2 cloves garlic
• 1/4 cup nutritional yeast
• 1/2 cup olive oil
• Salt, to taste
• Pepper, to taste

Instructions

1. Spiralize the Zucchini: Use a spiralizer or a vegetable peeler to create noodles from the zucchinis. Place them aside.
2. Make the Pesto: In a food processor, combine basil leaves, pine nuts, garlic, nutritional yeast, and a pinch of salt. Blend until finely chopped. While the processor is running, slowly drizzle in olive oil until the mixture is smooth. Adjust seasoning with salt and pepper.
3. Combine: In a large bowl, toss the zucchini noodles with the pesto until well coated.
4. Serve: Divide the zucchini noodles among serving plates and garnish with extra pine nuts before enjoying your fresh and healthy meal!

Lentil and Olive Tapenade

Lentil and Olive Tapenade is a delightful spread that captures the essence of Mediterranean flavors. This dish combines earthy lentils with briny olives for a savory punch. It’s not only simple to prepare but also versatile—perfect for spreading on crusty bread or as a dip for veggies.

The combination of ingredients provides a rich, satisfying taste that will make your taste buds dance. It’s great for entertaining or as a quick snack, and it’s packed with protein and healthy fats, making it a wholesome choice.

Ingredients

• 1 cup cooked lentils
• 1/2 cup pitted black olives
• 2 tablespoons capers
• 2 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 3 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. In a food processor, combine the cooked lentils, black olives, capers, minced garlic, lemon juice, olive oil, and oregano.
2. Pulse until the mixture reaches a coarsely blended texture, adding salt and pepper to taste.
3. Transfer the tapenade to a bowl and let it sit for about 30 minutes to allow the flavors to meld.
4. Serve it spread on toasted bread or use it as a dip for fresh vegetables.

Chickpea and Spinach Stew

This Chickpea and Spinach Stew is a comforting dish that’s simple to whip up and packed with flavor. The creamy chickpeas combined with fresh spinach create a delightful harmony of textures and tastes. Perfect for a quick weeknight dinner or a cozy weekend meal, this stew is both nourishing and satisfying.

The spices bring the Mediterranean flair, making each bite a warm embrace. Plus, it’s a one-pot meal, which means less cleanup and more time to enjoy your food. Let’s dive into the recipe!

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 can (15 oz) chickpeas, drained and rinsed
• 4 cups vegetable broth
• 2 cups fresh spinach, chopped
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic, cumin, and smoked paprika. Cook for another minute until fragrant.
3. Add the chickpeas and vegetable broth. Bring to a boil, then reduce the heat and simmer for about 10 minutes.
4. Stir in the chopped spinach and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste.
5. Serve warm, garnished with fresh cilantro.

Mediterranean Quinoa Salad

The Mediterranean Quinoa Salad is a light and fresh dish that combines protein-rich quinoa with vibrant vegetables and Mediterranean flavors. It’s simple to make, and it bursts with color, making it not just tasty but visually appealing too.

This salad is perfect for a quick lunch or as a side for dinner. The combination of crunchy cucumbers, juicy tomatoes, and salty olives creates a delightful balance that is both satisfying and healthy. Plus, it’s easy to customize based on what you have on hand or your personal preferences.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, pitted and sliced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water (or broth). Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Let it cool.
2. Mix the vegetables: In a large bowl, add the diced cucumber, halved cherry tomatoes, sliced olives, red onion, and chopped parsley.
3. Combine: Fluff the cooled quinoa with a fork and add it to the vegetable mixture. Drizzle with olive oil and lemon juice, then season with salt and pepper to taste.
4. Toss: Gently mix everything together until well combined. Adjust seasoning if necessary.
5. Serve: Enjoy immediately, or refrigerate for a couple of hours to let the flavors mingle!

Eggplant and Tomato Bake

Eggplant and Tomato Bake is a delightful one-dish meal that combines the rich flavors of roasted eggplant with the freshness of ripe tomatoes. This dish is both comforting and hearty, making it a perfect choice for a cozy dinner. With its simple preparation, it’s an ideal recipe for busy weeknights or a weekend gathering with friends and family.

The layers of roasted vegetables are enhanced by herbs and spices, giving this bake a Mediterranean flair. Each bite is a burst of flavor, thanks to the combination of succulent eggplant, juicy tomatoes, and a hint of garlic. Plus, it’s completely plant-based, making it a wholesome option that everyone can enjoy. Get ready to savor a delicious meal that’s both easy to make and incredibly satisfying!

Ingredients

• 2 medium eggplants, diced
• 4 cups cherry tomatoes, halved
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 cup vegan cheese (optional)
• Fresh basil leaves for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the diced eggplant with olive oil, salt, pepper, oregano, and basil. Spread it evenly on a baking sheet.
3. Roast the eggplant for about 20 minutes, or until golden brown.
4. In a large baking dish, layer the roasted eggplant, cherry tomatoes, chopped onion, and minced garlic.
5. If using, sprinkle the vegan cheese on top of the layers.
6. Bake for an additional 15-20 minutes, until the tomatoes are bubbly and the cheese is melted.
7. Remove from the oven and let it cool for a few minutes. Garnish with fresh basil leaves before serving.

Stuffed Bell Peppers with Rice and Vegetables

Stuffed bell peppers are a delightful way to enjoy a variety of flavors and textures in one dish. They offer a colorful presentation and a hearty filling that can be customized to suit your taste. The combination of rice, vegetables, and spices creates a satisfying meal that is both nourishing and tasty.

Making stuffed bell peppers is quite simple and requires minimal prep time. Just hollow out the peppers, prepare the filling, and bake them until tender. Whether you’re looking for a quick weeknight dinner or a dish to impress your friends, these stuffed peppers are sure to please.

Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked rice (brown or white)
• 1 can black beans, rinsed and drained
• 1 cup diced tomatoes (fresh or canned)
• 1 small onion, chopped
• 1 cup corn (fresh, frozen, or canned)
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil for sautéing
• Fresh herbs (parsley or cilantro) for garnish

Instructions

1. Preheat the oven to 375°F (190°C).
2. Prepare the Peppers: Slice the tops off the bell peppers and remove the seeds. Set aside.
3. Cook the Filling: In a skillet, heat a splash of olive oil over medium heat. Add the chopped onion and garlic, cooking until fragrant and softened, about 3-4 minutes. Stir in the diced tomatoes, black beans, corn, cooked rice, cumin, paprika, salt, and pepper. Cook for another 5 minutes, mixing well.
4. Stuff the Peppers: Fill each bell pepper with the rice and vegetable mixture, packing it in gently.
5. Bake: Place the stuffed peppers in a baking dish and cover with foil. Bake for 25-30 minutes, or until the peppers are tender. Remove the foil during the last 10 minutes of baking for a slightly charred top.
6. Serve: Garnish with fresh herbs before serving. Enjoy your delicious stuffed bell peppers!

Falafel Wrap with Tahini Sauce

Falafel wraps are a delightful combination of crispy, flavorful falafel balls nestled in a soft flatbread, accompanied by fresh veggies and drizzled with creamy tahini sauce. This dish is not just tasty; it’s also simple to prepare, making it perfect for a quick lunch or dinner.

The crispy exterior of the falafel contrasts beautifully with the fresh, crunchy vegetables, creating a satisfying bite every time. The tahini sauce adds a nutty richness that enhances all the flavors in the wrap. Whether you’re a seasoned cook or a newbie in the kitchen, this recipe is easy to follow and sure to impress.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon flour (or more as needed)
• Oil for frying
• 4 flatbreads or pita pockets
• 1 cup lettuce, shredded
• 1 cup tomatoes, diced
• 1/2 cup tahini sauce

Instructions

1. Make the Falafel Mixture: In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper. Pulse until the mixture is coarsely blended. If it’s too wet, add flour until the mixture holds together.
2. Shape the Falafel: Form the mixture into small balls or patties, about 1-2 inches in diameter.
3. Fry the Falafel: In a deep skillet, heat oil over medium heat. Carefully add falafel balls and fry until golden brown and crispy, about 3-4 minutes on each side. Remove and drain on paper towels.
4. Assemble the Wrap: Lay a flatbread on a plate, add lettuce and tomatoes, then place 3-4 falafel balls on top. Drizzle with tahini sauce.
5. Wrap it Up: Fold the flatbread around the filling, securing it tightly. Serve immediately and enjoy!

Fennel and Orange Salad

This Fennel and Orange Salad is a refreshing blend of flavors that’s both light and satisfying. The crispness of the fennel pairs beautifully with the sweetness of the oranges, creating a bright and zesty dish perfect for any meal. It’s quick to assemble, making it an ideal choice for busy weeknights or a delightful addition to your Mediterranean-inspired spread.

The combination of the anise-like taste of fennel with the citrusy burst of oranges not only pleases the palate but also adds a vibrant pop of color to your table. Whether served as a starter or as a side, this salad is sure to impress without requiring much time or effort in the kitchen!

Ingredients

• 1 large fennel bulb, thinly sliced
• 2 large oranges, peeled and segmented
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh parsley and walnuts, chopped (for garnish)

Instructions

1. Prepare the Fennel: Thinly slice the fennel bulb using a sharp knife or mandoline.
2. Segment the Oranges: Peel and segment the oranges, making sure to remove any seeds.
3. Combine Ingredients: In a large bowl, combine the sliced fennel and orange segments.
4. Dress the Salad: Drizzle olive oil and lemon juice over the salad, then season with salt and pepper. Toss gently to coat.
5. Garnish and Serve: Sprinkle with fresh parsley and walnuts before serving for an extra touch of color and flavor.

Couscous Salad with Mint and Lemon

This Couscous Salad is a delightful mix of fresh flavors and textures, making it an ideal dish for any occasion. It features fluffy couscous paired with crisp vegetables, bright lemon, and refreshing mint, creating a light yet satisfying meal.

Not only is it easy to prepare, but it also comes together in no time. Whether you’re looking for a quick lunch or a side dish for dinner, this salad fits the bill perfectly.

Ingredients

• 1 cup couscous
• 1 cup vegetable broth or water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions

1. Cook the Couscous: In a saucepan, bring the vegetable broth or water to a boil. Add the couscous, stir, and remove from heat. Cover and let it sit for about 5 minutes until the liquid is absorbed. Fluff with a fork.
2. Prepare the Vegetables: While the couscous is cooling, chop the cherry tomatoes, cucumber, and bell pepper into bite-sized pieces.
3. Combine Ingredients: In a large bowl, mix the fluffed couscous with the chopped vegetables and mint leaves.
4. Dress the Salad: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the couscous salad and toss well to combine.
5. Serve: Enjoy your couscous salad immediately or chill in the refrigerator for 30 minutes for a refreshing taste.