Learn how to prepare healthy, practical and delicious dishes
The Mediterranean diet is a dietary model inspired by the traditional habits of the countries bordering the Mediterranean Sea, such as Italy, Greece and Spain. It is based on a high consumption of natural and fresh foods, such as fruit, vegetables, legumes, whole grains, olive oil, fish and oilseeds, as well as limiting the consumption of red meat and processed products.
This eating style is considered one of the healthiest in the world, as it helps reduce the risk of cardiovascular disease, control cholesterol, prevent type 2 diabetes and promote longevity. Furthermore, its ingredients are rich in antioxidants and good fats, which contribute to the proper functioning of the brain and strengthen the immune system.
So, check out 9 Mediterranean Diet Recipes for Dinner!
Tomato soup
Ingredients
- 1/2 onion peeled and chopped
- 1kg of tomato ripe and cut in half
- 500 ml of water
- 4 basil leaves
- 1 bay leaf
- Salt, olive oil and chopped coriander to taste
Preparation method
In a pan, add the olive oil and place over medium heat to heat. Add the onion and brown it. Add the tomatoes, basil leaves, water, bay leaf and salt and mix well. Cook for 20 minutes after boiling. Turn off the heat, wait for it to cool, remove the bay leaves, transfer the soup to the blender and blend until you obtain a smooth mixture. Serve immediately with coriander.
Cod salad with chickpeas
Ingredients
- 2 cups of tea chickpea cooked and drained
- 2 seeded and chopped tomatoes
- 1 onion peeled and grated
- 300 g of cod, desalted, cooked and chopped
- Juice of 1/2 lemon
- 1/4 cup olive oil
- Salt and chopped parsley to taste
Preparation method
Place the chickpeas, cherry tomatoes, onion, parsley, cod and salt in a container and mix well. Drizzle with lemon juice and olive oil and toss to combine. Store in the refrigerator for 2 hours. Serve then.
Baked hake fillet
Ingredients
- 1kg of hake fillet
- 3 red peppers cut into slices
- 1 onion peeled and cut into slices
- 2 chopped tomatoes
- Juice of 1/2 lemon
- Salt, oregano, olive oil, chopped green chili pepper and ground black pepper to taste
Preparation method
Place the hake fillets in a container and season them with salt, black pepper and lemon juice. Let it rest for 15 minutes. Then grease a baking tray with olive oil and place the fillets on it. Add bell pepper, onion, tomatoes, green chili and oregano and mix well. Drizzle the fish with olive oil, cover with aluminum foil and place in a preheated oven at medium temperature for 20 minutes. Serve then.
Quinoa tabbouleh
Ingredients
- 1 cup of tea Quinoa
- 1 cucumber cut into cubes
- 1/2 yellow pepper, deseeded and cut into cubes
- 1 tomato seeded and diced
- Juice of 1 lemon
- 3 tablespoons of olive oil
- Salt, chopped green chilli and ground black pepper to taste
- Waterfall
Preparation method
Place the quinoa in a pan, cover with water and cook over medium heat until dry and soft. Wait for it to cool, transfer it to a container and add the cucumber, tomato and pepper. Season with salt, black pepper, lemon juice and olive oil and mix well. Sprinkle with the green perfume and serve immediately.
Roasted eggplant with tahini sauce
Ingredients
- 2 eggplant cut in half
- 3 tablespoons of olive oil
- 2 tablespoons tahini
- Juice of 1 lemon
- 1 crushed garlic clove
- Salt and ground black pepper to taste
- Water to adjust the consistency
Preparation method
Place the aubergines in a baking dish with the cut side facing upwards. Drizzle with olive oil and season with salt and black pepper. Cook in a preheated oven at 200°C until the aubergines are soft and lightly golden.
In a bowl, mix the tahini, lemon juice, crushed garlic and a pinch of salt. Add the water little by little, mixing well until you reach the desired consistency. Remove the aubergines from the oven and transfer them to a serving plate. Drizzle generously with tahini sauce. Serve then.
Lentil salad with vegetables and mint
Ingredients
- 1 cup of tea lentil cooked and drained
- 1 grated carrot
- 1 cucumber cut into cubes
- 10 cherry tomatoes cut in half
- 1/2 red onion chopped
- 1/4 cup chopped parsley
- 1 tablespoon chopped mint
- Juice of 1 lemon
- 3 tablespoons of olive oil
- Salt and ground black pepper to taste
Preparation method
On a serving plate, arrange the lentils, carrots, cucumber, cherry tomatoes, red onion, mint and parsley. Mix everything and set aside. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper until smooth. Drizzle the salad with the dressing and mix until all the ingredients are well incorporated. Store in the refrigerator for 30 minutes. Serve then.
Mediterranean omelette
Ingredients
- 3 egg
- 1 tablespoon extra virgin olive oil
- 1/2 cup chopped spinach
- 4 cherry tomatoes cut in half
- 2 tablespoons crumbled white cheese
- 1 tablespoon chopped red onion
- Salt and ground black pepper to taste
Preparation method
In a bowl, beat the eggs well with a fork or whisk until smooth. Season with salt and black pepper. Heat the olive oil in a nonstick skillet over medium heat. Quickly sauté the red onion and spinach until slightly wilted. Add the cherry tomatoes and pour over the beaten eggs, distributing them well. Spread the cheese on top and cover the pan. Leave to cook over low heat for about 5-7 minutes, until firm. Serve then.
Baked fish with herbs and lemon
Ingredients
- 4 tilapia fillets
- 3 tablespoons of extra virgin olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon of salt
- Rosemary and thyme sprigs and ground black pepper to taste
- 1 onion cut into thin slices
- 1 tomato cut into slices
Preparation method
In a bowl, mix the olive oil, lemon juice, garlic, salt and black pepper. Distribute the sauce over the fillets and leave to marinate for about 20 minutes to absorb the flavour. In a baking dish, make a bed with the red onion and tomato slices, place the fish on top and add the fresh aromatic herbs. Cover with aluminum foil and place in a preheated oven at 200°C for 25 minutes. Then, remove the aluminum foil and leave to brown for another 10-15 minutes. Serve then.
Traditional Greek salad
Ingredients
- 2 ripe tomatoes cut into large cubes
- 1 cucumber, seeded and cut into thick slices
- 1/2 red onion, sliced ​​very thin
- 1/2 green pepper cut into strips
- 100g feta cheese, cut into cubes
- 2 tablespoons extra virgin olive oil
- Juice of 1/2 lemon
- 1 pinch of salt
- Ground black pepper to taste
Preparation method
Place the tomatoes, cucumber, red onion and pepper in a large bowl. Mix gently. Add the feta cubes on top of the vegetables. In a small saucepan, mix the olive oil, lemon juice, salt and black pepper. Season the salad with this dressing and toss gently, just to coat the ingredients. Serve then.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
