Are you ready to transport your taste buds to the sun-kissed Mediterranean coast? Look no further! This region is renowned for its vibrant cuisine, which is characterized by bold flavors, aromas, and colors. And what’s at the heart of this culinary tradition? Vegetables! In this article, we’ll take you on a journey through 20 mouth-watering Mediterranean vegetable recipes that will make your taste buds sing.
From classic dishes like Roasted Eggplant with Tahini and Pomegranate to innovative twists like Lemon Garlic Braised Artichokes with Olives, these recipes showcase the best of Mediterranean cooking. You’ll discover how simple it is to create flavorful and nutritious meals using the region’s iconic ingredients, such as zucchini, bell peppers, eggplant, tomatoes, and more.
So grab your apron, put on your chef’s hat, and get ready to cook up a storm with these delicious Mediterranean vegetable recipes!
Roasted Eggplant with Tahini and Pomegranate
Roasted Eggplant with Tahini and Pomegranate: A flavorful and nutritious vegetarian dish that combines the rich flavors of roasted eggplant, creamy tahini, and sweet pomegranate.
Ingredients:
– 2 large eggplants
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
– 1/4 cup pomegranate seeds
– 1 clove garlic, minced
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Cut the eggplants in half lengthwise and place them on a baking sheet lined with parchment paper.
3. Drizzle the olive oil over the eggplants and sprinkle with salt and pepper.
4. Roast the eggplants for 30-40 minutes, or until they are tender and lightly browned.
5. In a small bowl, whisk together the tahini, lemon juice, and garlic.
6. Once the eggplants are done, let them cool slightly before slicing them into thick rounds.
7. Top each round with a dollop of the tahini mixture, some parsley, and pomegranate seeds.
Cooking Time: 30-40 minutes
Greek-Style Stuffed Tomatoes with Herbed Rice
Elevate your mealtime with this flavorful dish that combines juicy tomatoes with savory herbed rice and feta cheese. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 large tomatoes, hollowed out
– 1 cup cooked white rice
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
– Fresh dill for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix cooked rice with olive oil, chopped onion, garlic, parsley, salt, and pepper.
3. Stuff each tomato with the herbed rice mixture, leaving a small border at the top.
4. Top each tomato with crumbled feta cheese.
5. Place tomatoes in a baking dish and bake for 25-30 minutes or until tender.
6. Garnish with fresh dill, if desired.
Cooking Time: 25-30 minutes
Mediterranean Ratatouille with Zucchini and Bell Peppers
Mediterranean Ratatouille with Zucchini and Bell Peppers Recipe
This vibrant ratatouille combines the flavors of the Mediterranean with the freshness of zucchini and bell peppers. This hearty vegetable stew is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 2 medium eggplants, diced
– 1 large red onion, diced
– 2 medium zucchinis, diced
– 2 large bell peppers (any color), diced
– 4 garlic cloves, minced
– 1 can (14.5 oz) of crushed tomatoes
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley or thyme for garnish
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the onion, eggplant, zucchini, and bell peppers. Cook until the vegetables are tender, about 10 minutes.
3. Add the garlic and cook for an additional minute.
4. Stir in the crushed tomatoes and season with salt and pepper to taste.
5. Simmer the ratatouille for 15-20 minutes or until the flavors have melded together.
6. Garnish with fresh parsley or thyme and serve hot over rice, couscous, or as a side dish.
Cooking Time: 30-40 minutes
Grilled Halloumi and Vegetable Skewers with Lemon Dressing
Elevate your barbecue game with these flavorful skewers featuring salty halloumi cheese, colorful vegetables, and a tangy lemon dressing.
Ingredients:
– 1 block of halloumi cheese
– 1 cup mixed vegetables (such as bell peppers, zucchini, cherry tomatoes, and onions)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 2 lemons, juiced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Thread vegetables onto skewers, leaving a small space between each piece.
3. Cut halloumi into bite-sized pieces and add to the skewers.
4. Brush with olive oil and season with salt, pepper, and minced garlic.
5. Grill for 8-10 minutes, turning occasionally, until halloumi is golden brown and vegetables are tender.
6. Whisk together lemon juice and a pinch of salt to create the dressing.
7. Serve warm skewers with lemon dressing drizzled on top. Garnish with chopped parsley if desired.
Cooking Time: 8-10 minutes
Spinach and Feta Stuffed Portobello Mushrooms
Elevate your dinner game with this flavorful and nutritious recipe that combines the earthy taste of portobello mushrooms with the tanginess of feta cheese and the richness of spinach.
Ingredients:
– 4 large portobello mushrooms
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, and garlic.
3. Wipe mushrooms clean with a damp cloth and remove stems.
4. Divide the spinach-feta mixture among the mushroom caps, spooning it into the cavities.
5. Drizzle olive oil over the filling and season with salt and pepper.
6. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until mushrooms are tender and filling is heated through.
8. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 20-25 minutes
Moroccan-Spiced Roasted Carrots with Harissa Yogurt
Moroccan-Spiced Roasted Carrots with Harissa Yogurt Recipe
This recipe combines the natural sweetness of roasted carrots with the bold flavors of Morocco and a tangy kick from harissa yogurt. Perfect as a side dish or used as a topping for grilled meats or salads.
Ingredients:
– 4 large carrots, peeled and chopped into 1-inch pieces
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp ground cinnamon
– Salt and pepper, to taste
– 1/4 cup harissa yogurt (store-bought or homemade)
– Chopped fresh parsley or cilantro, for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a bowl, toss carrots with olive oil, cumin, smoked paprika, cinnamon, salt, and pepper until evenly coated.
3. Spread carrots in a single layer on a baking sheet. Roast for 20-25 minutes or until tender and caramelized.
4. In a small bowl, mix harissa yogurt with a pinch of salt.
5. Once carrots are done roasting, let them cool slightly before serving. Serve warm or at room temperature with a dollop of harissa yogurt and garnished with parsley or cilantro.
Cooking Time: 20-25 minutes
Lemon Garlic Braised Artichokes with Olives
A flavorful and aromatic side dish perfect for springtime gatherings or as a tangy accompaniment to your favorite main courses. This recipe combines the sweetness of artichokes with the brightness of lemon, the pungency of garlic, and the savory richness of olives.
Ingredients:
– 4 large artichokes
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 1 can (6 oz) pitted green olives, sliced
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the artichoke stems and remove any tough outer leaves.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and sauté for 1 minute.
4. Add lemon juice, salt, and pepper. Stir to combine.
5. Arrange artichokes in the skillet, leaving some space between each. Pour the lemon-garlic mixture over the artichokes.
6. Cover the skillet with aluminum foil and transfer it to the preheated oven.
7. Braise for 30-40 minutes or until artichoke leaves are tender.
8. Remove from the oven and top with sliced olives. Serve warm, garnished with parsley or thyme if desired.
Cooking Time: 30-40 minutes
Chickpea and Vegetable Tagine with Apricots
Experience the rich flavors of Morocco with this aromatic and nutritious tagine recipe, perfect for a cozy dinner or special occasion. This hearty dish combines tender chickpeas, colorful vegetables, and sweet apricots in a fragrant spice blend.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 carrot, peeled and grated
– 1 zucchini, sliced
– 1 cup dried apricots
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp ground cinnamon
– Salt and pepper to taste
– 1 can diced tomatoes (14 oz)
– 2 cups water or vegetable broth
Instructions:
1. Heat oil in a large Dutch oven over medium heat.
2. Add onions, garlic, bell pepper, carrot, and zucchini; cook until tender, about 10 minutes.
3. Stir in cumin, paprika, cinnamon, salt, and pepper.
4. Add chickpeas, apricots, diced tomatoes, and water or broth.
5. Bring to a boil, then reduce heat and simmer for 30 minutes or until flavors have melded together.
Cooking Time: 45-50 minutes
Turkish-Style Stuffed Peppers with Bulgur and Herbs
Experience the flavors of Turkey with this hearty and aromatic stuffed pepper recipe, featuring nutritious bulgur and a blend of fresh herbs.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup crumbled feta cheese (optional)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, combine cooked bulgur, parsley, mint, garlic, and feta cheese (if using). Mix well.
4. Stuff each pepper with the bulgur mixture, filling to the top.
5. Drizzle olive oil over the peppers and season with salt and pepper.
6. Bake for 30-40 minutes or until the peppers are tender.
Cooking Time: 30-40 minutes
Baked Zucchini and Tomato Gratin with Parmesan
This flavorful side dish combines tender zucchini, juicy tomatoes, and nutty Parmesan cheese under a golden-brown crust. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 2 large tomatoes, diced
– 1/2 cup grated Parmesan cheese
– 2 tablespoons olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, toss zucchini slices with 1 tablespoon olive oil, salt, and pepper.
3. Arrange zucchini in a single layer on a baking sheet lined with parchment paper.
4. In the same bowl, combine diced tomatoes, minced garlic, remaining 1 tablespoon olive oil, salt, and pepper.
5. Pour tomato mixture over zucchini, then sprinkle Parmesan cheese evenly.
6. Bake for 30-35 minutes or until zucchini is tender and top is golden brown.
7. Garnish with chopped basil leaves, if desired.
Cooking Time: 30-35 minutes
Lebanese Fattoush Salad with Pita and Sumac Dressing
Discover the vibrant flavors of Lebanon with this refreshing salad, featuring crispy pita bread, juicy vegetables, and a tangy sumac dressing.
Ingredients:
– 4 cups mixed greens (lettuce, parsley, mint)
– 2 cups cooked fava beans
– 1 cup diced cucumber
– 1 cup diced red bell pepper
– 1/2 cup crumbled pita bread (stale or toasted)
– 1/4 cup sumac dressing (see below)
– Salt and pepper to taste
– Sumac powder, for garnish
Sumac Dressing:
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– 1 tablespoon white vinegar
– 1 teaspoon ground cumin
– 1/2 teaspoon sumac powder
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, fava beans, cucumber, bell pepper, and pita bread.
2. Drizzle the sumac dressing over the salad and toss to coat.
3. Season with salt and pepper to taste.
4. Garnish with sumac powder and serve immediately.
Cooking Time: 10-15 minutes
Caponata Siciliana (Sweet and Sour Eggplant Stew)
This classic Sicilian recipe is a flavorful and aromatic stew that combines the sweetness of eggplants with the tanginess of tomatoes, capers, and olives. Perfect as an antipasto or side dish, Caponata Siciliana is a delicious representation of Italian cuisine.
Ingredients:
– 2 large eggplants, sliced into 1-inch thick rounds
– 3 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup tomato puree
– 1/4 cup capers, rinsed and drained
– 1/4 cup pitted green olives, sliced
– 1 tablespoon sugar
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the eggplant slices and cook for 10-12 minutes, or until tender and lightly browned.
4. Add the garlic, tomato puree, capers, olives, sugar, salt, and pepper. Stir to combine.
5. Simmer the Caponata Siciliana over low heat for 15-20 minutes, stirring occasionally, allowing the flavors to meld together.
6. Serve warm or at room temperature.
Cooking Time: 30-40 minutes
Mediterranean Lentil and Spinach Soup with Lemon
This hearty soup is a perfect blend of Mediterranean flavors, featuring tender lentils, wilted spinach, and a squeeze of fresh lemon. Perfect for a cozy night in or a quick lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 2 teaspoons tomato paste
– 1 teaspoon paprika
– Salt and pepper, to taste
– 2 lemons, juiced (about 4 tablespoons)
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil over medium heat until softened.
2. Add the lentils, broth, tomato paste, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Stir in spinach and lemon juice. Cook for an additional 5 minutes or until spinach is wilted.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes
Roasted Red Pepper and Walnut Dip (Muhammara)
Roasted Red Pepper and Walnut Dip (Muhammara)
Summary: This flavorful dip combines the sweetness of roasted red peppers with the earthiness of walnuts, perfect for snacking or serving at parties. The smoky flavor from roasting the peppers adds a depth to this classic Middle Eastern-inspired dip.
Ingredients:
– 2 large red bell peppers
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped walnuts
– 1/4 cup breadcrumbs
– 2 cloves garlic, minced
– 1/2 teaspoon cumin
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red bell peppers for about 30-40 minutes, or until the skin is blistered and charred.
3. Peel off the skin, remove seeds, and chop the flesh into small pieces.
4. In a blender or food processor, combine the roasted pepper, parsley, walnuts, breadcrumbs, garlic, cumin, salt, and pepper.
5. Blend until smooth, adding olive oil as needed to achieve desired consistency.
6. Serve with pita chips, vegetables, or crackers.
Cooking Time: 30-40 minutes
Greek-Style Green Beans in Tomato Sauce (Fasolakia)
Greek-Style Green Beans in Tomato Sauce (Fasolakia)
A classic Greek dish, Fasolakia is a simple and flavorful way to enjoy green beans. This recipe combines tender green beans with a rich tomato sauce and aromatic spices.
Ingredients:
– 1 pound fresh or frozen green beans
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 garlic cloves, minced
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried oregano
– 1/2 teaspoon ground cinnamon
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. Bring a large pot of salted water to a boil. Blanch the green beans for 5 minutes, then drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the crushed tomatoes, dried oregano, ground cinnamon, salt, and pepper. Bring the sauce to a simmer.
5. Add the blanched green beans to the skillet and toss to coat with the tomato sauce.
6. Simmer for 10-15 minutes or until the green beans are tender.
7. Garnish with chopped fresh parsley before serving.
Cooking Time: 20-25 minutes
Crispy Za’atar Roasted Potatoes with Garlic Aioli
Elevate your potato game with this flavorful and textured dish, perfect for a weeknight dinner or weekend brunch. This recipe combines the earthy sweetness of roasted potatoes with the brightness of za’atar and the richness of garlic aioli.
Ingredients:
– 2-3 large potatoes, peeled and cut into 1-inch wedges
– 2 tbsp olive oil
– 1 tsp za’atar
– 1 tsp salt
– 1/4 tsp black pepper
– 1/2 cup mayonnaise
– 3 cloves garlic, minced
– 1 lemon, juiced
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss potatoes with olive oil, za’atar, salt, and pepper until evenly coated.
3. Spread potatoes on a baking sheet in a single layer. Roast for 20-25 minutes or until crispy.
4. Meanwhile, mix mayonnaise, garlic, and lemon juice in a bowl to make garlic aioli.
5. Serve roasted potatoes with garlic aioli spooned over the top.
Cooking Time: 20-25 minutes
Stuffed Grape Leaves with Rice, Herbs, and Pine Nuts
This classic Mediterranean dish, also known as dolmas, is a flavorful and aromatic appetizer or main course. The combination of tangy grape leaves, savory rice filling, and crunchy pine nuts creates a delightful culinary experience.
Ingredients:
– 20-24 grape leaves (fresh or jarred)
– 1 cup cooked white rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1/4 cup toasted pine nuts
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix cooked rice with parsley, dill, and pine nuts.
3. Lay a grape leaf flat on a work surface, with the stem end facing you.
4. Place about 1 tablespoon of rice mixture onto the leaf, leaving a 1-inch border around the edges.
5. Fold the stem end over the filling, then fold in the sides and roll up the leaf to form a neat package.
6. Repeat with remaining grape leaves and filling.
7. In a large baking dish, arrange the stuffed grape leaves seam-side down.
8. Drizzle with olive oil and season with salt and pepper.
9. Bake for 20-25 minutes or until the grape leaves are tender.
Cooking Time: 20-25 minutes
Grilled Mediterranean Vegetable Platter with Herb Oil
Elevate your summer gatherings with this vibrant and flavorful platter featuring grilled Mediterranean vegetables, fresh herbs, and a zesty herb oil. Perfect for outdoor entertaining or a quick weeknight dinner.
Ingredients:
– 1 large eggplant, sliced into 1/4-inch thick rounds
– 2 large bell peppers (any color), seeded and sliced into 1-inch pieces
– 2 large zucchinis, sliced into 1/4-inch thick rounds
– 1 large red onion, sliced into 1-inch wedges
– 1/4 cup olive oil
– 2 tablespoons fresh oregano leaves
– 2 tablespoons fresh parsley leaves
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh lemon wedges (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together olive oil, oregano, parsley, and garlic.
3. Add vegetables to the bowl and toss to coat with the herb oil mixture.
4. Grill vegetables for 5-7 minutes per side, or until tender and lightly charred.
5. Serve warm or at room temperature, garnished with fresh herbs and lemon wedges if desired.
Cooking Time: 15-20 minutes
Tomato and Cucumber Salad with Olive Oil and Mint
This refreshing salad is perfect for a light and flavorful side dish or a quick lunch. The combination of juicy tomatoes, crisp cucumbers, and fragrant mint leaves is a classic Mediterranean twist.
Ingredients:
– 2 large tomatoes, diced
– 1 large cucumber, sliced
– 1/4 cup fresh mint leaves, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced tomatoes and sliced cucumbers.
2. Add the chopped mint leaves and toss gently to combine.
3. Drizzle the olive oil over the salad and sprinkle with salt and pepper to taste.
4. Serve immediately, garnished with additional mint leaves if desired.
Cooking Time: 10 minutes
Garlic and Lemon Roasted Cauliflower with Kalamata Olives
Elevate your roasted cauliflower game with the bright flavors of garlic, lemon, and briny olives. This simple recipe yields a deliciously aromatic and tangy side dish perfect for accompanying your favorite proteins or as a vegetarian main course.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cloves of garlic, minced
– 2 tbsp olive oil
– 2 lemons, juiced (about 4 tbsp)
– Salt and pepper to taste
– 1/4 cup Kalamata olives, pitted
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets with olive oil, minced garlic, lemon juice, salt, and pepper until well coated.
3. Spread the cauliflower mixture on a baking sheet in a single layer.
4. Roast for 20-25 minutes or until cauliflower is tender and caramelized.
5. Remove from oven and sprinkle Kalamata olives over the top.
6. Return to oven for an additional 2-3 minutes, or until olives are slightly softened.
Cooking Time: 25-30 minutes
Summary
Get ready to taste the flavors of the Mediterranean! This collection of 20 recipes takes you on a culinary journey through the region’s most beloved dishes. From roasted eggplant with tahini and pomegranate to stuffed grape leaves with rice, herbs, and pine nuts, these flavorful vegetarian recipes showcase the best of Mediterranean cuisine. Discover classic dishes like ratatouille, stews, and salads, as well as innovative twists on traditional favorites. Whether you’re looking for a quick weeknight meal or a special occasion feast, this selection has something for every food lover.
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