I have selected some of my favourite vegetarian Mediterranean recipes which are inspired by dishes enjoyed around the Med.
Mediterranean cooking makes use of an abundance of fresh fruits and vegetables, legumes, nuts, fish and lean meat and is considered to contribute to a healthy lifestyle. Here I have included a selection of easy vegetarian dishes for you to try.
Mediterranean dinners and lunches
Wholesome plant based ingredients and pulses feature in many dishes such as ratatouille, minestrone soup, this easy falafel recipe and broad bean risotto.
1
Mediterranean vegetable stew (ratatouille)
This colourful French dish is made using ingredients which are readily available in other areas so you can enjoy the flavours of the Mediterranean wherever you are.
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2
Spanakopita spiral
This Greek spinach and feta pie is made using crispy filo pastry in the form of a spiral and makes an attractive vegetarian main course.
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3
Red pepper quiche
This red pepper quiche is seasoned with fresh fennel and is a colourful vegetarian lunch idea.
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4
Vegetarian minestrone soup
This tomato based soup contains vegetables and pasta and is a tasty meat free version of this popular Italian soup.
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5
Easy falafel recipe (chick pea burgers)
Falafel are are popular food in the Middle East. They are are made using cheap and healthy ingredients and are simple to prepare.
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6
Fig tart
This fig and feta tart is where sweet meets savoury. It is packed with Mediterranean flavours and makes a tasty vegetarian lunch when served with a mixed salad and crusty bread.
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7
Broad bean risotto
Broad bean risotto is a quick and easy one pan dinner recipe which incorporates plant based protein.
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8
Cheese and spinach cannelloni
No collection of Mediterranean dishes would be complete without at least one pasta dish. This baked cannelloni is filled with cheese and spinach and topped with a homemade tomato sauce.
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Appetisers and side dishes
Fresh Mediterranean produce such as tomatoes, olives, leafy greens and extra virgin olive oil (EVOO) feature in many dishes. Try this tomato and olive bruschetta which can be prepared in minutes, this Spanish sautéed Swiss chard recipe which is also quick to cook or these mini focaccia rolls which are made using a generous amount of olive oil.
9
Tomato and olive bruschetta
This Italian appetiser contains iconic flavours of the Mediterranean and makes a tasty vegetarian starter or snack.
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10
Spinach croquettes
These spinach croquettes, or croquetas de espinacas, and are my version of this popular Spanish tapas dish. They have a creamy potato, spinach and cheese filling coated in crispy breadcrumbs and are a perfect finger food for parties.
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11
Swiss chard with almonds and raisins
This sautéed Swiss chard recipe is another simple Spanish dish. This leafy green vegetable is cooked with almonds and raisins and is quick and easy to prepare.
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12
Mini focaccia rolls
This olive oil rich, salty Italian bread is perfect for pairing with many dishes. This is my version of this popular Italian bread recipe baked in a muffin tin to create individual portions.
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13
Pickled capers
Capers are the immature flower buds of a caper bush. When pickled they make a flavourful ingredient for adding to a variety of dishes including salads and pasta meals.
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14
Olive bread (No knead Dutch oven bread)
Olives are widely eaten throughout the Mediterranean and in this recipe they are the key ingredient in this easy no knead bread recipe.
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Mediterranean desserts
From a French tarte au citron to the simple Italian dessert, affogato, the Mediterranean is home to many popular desserts.
15
French Lemon tart (tarte au citron)
Lemon tart has a tangy lemon custard baked inside a sweet shortcrust pastry shell and is seen in many French patisseries.
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16
Stracciatella ice cream
You can't go wrong with Italian ice cream. Straciatella is a creamy vanilla ice cream with chocolate strands and is definitely a favourite of mine.
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17
Sweet potato cookies (panellets)
These sweet potato cookies, or panellets, may be one of the lesser known Mediterranean treats. They have a delicious marzipan-like flavour and are enjoyed in parts of Spain including Catalunya around 1 November, Todos los Santos.
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18
Chocolate salami
Chocolate salami is a fun chocolate treat which resembles a traditional salami. It is a popular dessert in parts of southern Europe including Italy and Portugal (although Portugal is not on the Mediterranean).
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19
Affogato (coffee and ice cream dessert)
Made using gelato and espresso, this Italian coffee and ice cream dessert must be one of the quickest desserts to prepare.
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20
Fig compote using fresh figs
This fresh fig compote can be prepared in minutes and makes a tasty topping for desserts such as cheesecakes or ice cream.
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