15 Healthy Vegan Mediterranean Recipes

What should I make for dinner tonight? This might just be the number one question that we ask ourselves almost daily over here.

Then you have come to the right place, we have rounded up 15 healthy vegan mediterranean recipes that we have shared over the years.

Plus, there is such a variety of flavours in these recipes, so you are sure to find something for you. Most of these recipes are quick and easy ones made especially for busy weeknights.

15 Healthy Vegan Mediterranean Recipes

45 Vibrant Vegan Mediterranean Recipes – Munching through the med!

5 min

Lemon, olive oil, garlic, tahini paste

5.03

Hurry The Food Up

20 Best Mediterranean Vegetarian Recipe Collection

Yellow rice, green beans, orzo pasta salad, butter bean dip, lentil soup

4.25

Insanely Good Recipes

28 Mouthwatering Vegan Mediterranean Recipes

5.07

Forks Over Knives

Vegetarian Mediterranean recipes

Courgette

No reviews

BBC Good Food

Vegan Mediterranean Bowl

30 min

Farro, nutritional yeast flakes, soy sauce, cherry tomatoes, tahini

5.02

» I LOVE VEGAN

60+ Must-Try Vegan Recipes: Easy Greek-Style Eggplant Recipe

1 hr 10 min

Canning, green bell pepper, smoked paprika, carrot, cinnamon

5.07

The Mediterranean Dish

45 Summery Vegetarian Mediterranean Recipes – Travel with your tastebuds!

45 min

Lemon, pomegranate seeds, sesame paste, olive oil, garlic

5.04

Hurry The Food Up

60 Mediterranean Diet Favorites

10 min

Feta cheese, lemon, kalamata olives, grape tomatoes, red onion

No reviews

Ahead of Thyme

Roasted Vegetable Mediterranean Recipe

45 min

Spaghetti squash, sun dried tomatoes, kale, marinated artichoke hearts, nutritional yeast

5.05

Simple Green Smoothies

5-Minute Mediterranean Bowl – Healthy Lunch Meal Prep Recipe

10 min

Quinoa, cherry tomatoes, hummus, chickpeas, cucumber

5.025

Beauty Bites

Mediterranean Sheet Pan Dinner

1 hr 10 min

Fingerling potatoes, tahini, kalamata olives, bell pepper, mint

5.05

Crowded Kitchen

Vegan Mediterranean Salad (Healthy High-Protein Meal)

30 min

Shishito peppers, garbanzo beans, avocado, kalamata olives, mustard

5.06

Go Eat Green

Mediterranean Chickpea Salad

20 min

White wine vinegar, chickpeas, kalamata olives, red bell pepper, grape tomatoes

4.76

Simply Whisked

Mediterranean Chickpea Quinoa Bowl

20 min

Roasted red peppers, feta cheese, cucumber, kalamata olives, red pepper

4.715

EatingWell

Veggie Mediterranean Quiche

1 hr 10 min

Feta cheese, pie crust, sundried tomatoes, cheddar cheese, frozen spinach

4.4311

Wholefully

12 Related Question Answers About Healthy Vegan Mediterranean Recipes

Is a lot of Mediterranean food vegan?

Traditionally, it includes fatty fish, a small amount of meat, and some cheese, so many Mediterranean dishes are already vegetarian and easy to make plant-based. The World Health Organization recognizes the Mediterranean diet as a sustainable and healthy dietary pattern.

How do vegetarians eat on the Mediterranean diet?

They include:

1. Olive oil is the main added fat.
2. Eat vegetables with every meal.
3. Eat legumes, nuts and seeds.
4. Eat at least two servings of fish a week, ideally oily fish.
5. Eat red meat or chicken not more than once a week.
6. Eat fresh fruit daily, and dried fruit and nuts as snacks or dessert.

What is a plant-based Mediterranean diet?

The Mediterranean diet is a way of eating that’s based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the foundation of the diet.

What should I cook my vegan girlfriend?

14 Romantic Vegan Dinner Ideas

• Cauliflower Steaks with Mushroom Gravy from Oh My Veggies. Sweet & Smoky Glazed Tofu Ham from Isa Chandra.
• Vegan Spaghetti alla Puttanesca from Cookie + Kate. …
• Spaghetti & No Meatballs from Healthy. …
• Meaty Mushroom Marinara Sauce from Oh My Veggies. …
• Eggplant Parmesan from Oh She Glows.

Is vegan healthier than Mediterranean?

One study compared the effects of Mediterranean and vegan diets on heart health. The vegan diet led to greater reductions in total and LDL (bad) cholesterol levels, while the Mediterranean diet was more effective at reducing blood pressure levels ( 5 ).

How do I start a vegan Mediterranean diet?

The key principles of the Mediterranean diet are to cook from scratch, avoid highly processed foods and eat substantial amounts of seasonal fruit and vegetables, as well as wholegrains, legumes, fish, nuts, seeds, herbs, spices and olive oil.

Can you eat oatmeal on Mediterranean diet?

Oatmeal is a safe option that can be dressed up for breakfast to make it better. Try adding a variety of nuts and fruit to improve the taste of plain oatmeal. Consider making it with honey, diced apples and chopped walnuts.

What is a typical Mediterranean breakfast?

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

What foods are not allowed on the Mediterranean diet?

While the Mediterranean diet is not a strict diet plan, foods that are generally not allowed on the Mediterranean diet include:

• Processed red meats. Hot dogs. …
• Heavily processed foods. Frozen meals that have a lot of sodium. …
• Refined grains. …
• Alcohol (other than red wine)
• Butter.
• Refined, processed, or hydrogenated oils.

What is the number 1 vegetable to avoid?

Strawberries top the list, followed by spinach. (The full 2019 Dirty Dozen list, ranked from most contaminated to least, include strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.)

What are the 3 foods to avoid?

“This can lead to weight gain and other detrimental health conditions,” Corey warned.

• Processed Meats. Foods such as bacon, sausages and some deli meats are not only high in calories and sodium, but also in saturated fat as well as some nitrates and nitrites. …
• Sugary Coffee Drinks. …
• Sugary Cereals.

What are the top 10 foods on a Mediterranean diet?

10 Foods to eat on a mediterranean diet

• Berries. Due to their high fiber and antioxidant content, berries are one of the best fruits to consume on a Mediterranean diet. …
• Greek yogurt. …
• Extra virgin olive oil. …
• Nuts. …
• Whole grains like quinoa. …
• Leafy greens. …
• Beans like chickpeas. …
• Eggplant.