Mediterranean Recipes

Discover nutritious, delicious Mediterranean recipes to support your health journey

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Mediterranean Quinoa Bowl

A nutrient-dense grain bowl featuring quinoa, roasted vegetables, chickpeas, and a tangy tahini dressing. Perfect for meal prep and customizable.

lunch dinner vegetarian vegan gluten-free high-protein grain bowl meal-prep

30 min 350 cal 4 servings

Serving: 1 cup (240g)

P: 12.0g C: 45.0g F: 15.0g

Mediterranean Vegetable Stew (Briami)

A hearty Greek vegetable stew with eggplant, zucchini, potatoes, and tomatoes, infused with olive oil and herbs. Simple, healthy plant-based dinner.

dinner vegetarian vegan gluten-free high-fiber stew one-pot meal-prep

85 min 280 cal 4 servings

Serving: 1.5 cups (approx. 350g)

P: 5.0g C: 38.0g F: 14.0g

Moroccan Spiced Butternut Squash Soup

A velvety, warming soup featuring butternut squash, warming spices, and a hint of sweetness. Rich in beta-carotene and fiber.

lunch dinner soup vegetarian vegan gluten-free low-fat squash Moroccan

50 min 180 cal 4 servings

Serving: 1.5 cups (350ml)

P: 4.0g C: 30.0g F: 6.0g

Oatmeal with Figs and Almonds

Warm and comforting oatmeal made with whole rolled oats, topped with naturally sweet dried figs and crunchy sliced almonds. Excellent source of fiber.

breakfast vegetarian vegan option high-fiber whole-grain nuts

15 min 380 cal 1 servings

Serving: 1 bowl (45g dry oats + toppings)

P: 12.0g C: 60.0g F: 10.0g

Quick Bean and Rice Bowl

Canned beans served over pre-cooked brown rice, topped with salsa or avocado. Fast, fibrous, and plant-based.

dinner vegetarian vegan gluten-free high-fiber quick plant-based whole-grain

15 min 400 cal 1 servings

Serving: 1 bowl (150g beans + 150g rice)

P: 15.0g C: 70.0g F: 7.0g

Quick Chickpea Salad

Canned chickpeas tossed with chopped cucumber, tomato, and a simple lemon juice and olive oil dressing. Very fast plant-based protein.

lunch vegetarian vegan gluten-free high-fiber quick plant-based salad no-cook

5 min 300 cal 1 servings

Serving: 1 bowl (approx 250g)

P: 10.0g C: 35.0g F: 14.0g

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