20 Cheap Mediterranean Dinner Ideas

Dinner in the Mediterranean is more than just a meal; it’s a time for family and friends to gather, relax, and enjoy delicious, wholesome food. Mediterranean dinners are typically centered around fresh, seasonal ingredients, including an abundance of vegetables, whole grains, legumes, and healthy fats. While often associated with fine dining, a Mediterranean dinner can be both simple and affordable. By focusing on budget-friendly staples and smart cooking techniques, you can create a variety of satisfying and healthy evening meals.

Here are 20 cheap Mediterranean dinner ideas, complete with full recipes, to bring the flavors of the Mediterranean to your dinner table.

1. One-Pan Lemon Herb Roasted Chicken and Veggies

This one-pan meal is a lifesaver on busy weeknights. The chicken and vegetables are roasted together with lemon and herbs, creating a flavorful and complete dinner with minimal cleanup.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 lb baby potatoes, halved
• 1 lb broccoli florets
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• 1 lemon, sliced
• 2 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the chicken, potatoes, broccoli, and red onion with olive oil, oregano, salt, and pepper.
3. Arrange the lemon slices among the chicken and vegetables.
4. Roast for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender and lightly browned.
5. Serve immediately.

2. Pasta with Chickpeas and Rosemary

This simple and rustic pasta dish is a great example of how to create a delicious meal with just a few pantry staples. The chickpeas add a creamy texture and a boost of protein.

Ingredients:

• 8 ounces whole-wheat pasta
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 tbsp chopped fresh rosemary
• Red pepper flakes to taste
• Salt and pepper to taste
• Grated Parmesan cheese for serving

Instructions:

1. Cook the pasta according to package directions. Reserve 1/2 cup of the pasta water before draining.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant.
3. Add the chickpeas, rosemary, and red pepper flakes to the skillet. Cook for 5 minutes, mashing some of the chickpeas with a spoon to create a creamy sauce.
4. Add the cooked pasta and reserved pasta water to the skillet. Toss to combine and season with salt and pepper.
5. Serve with a sprinkle of Parmesan cheese.

3. Sheet Pan Lemon Herb Salmon with Asparagus

Salmon is a staple of the Mediterranean diet, and this sheet pan recipe is an easy and elegant way to prepare it. The salmon and asparagus are roasted together with lemon and herbs for a quick and healthy dinner.

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 lb asparagus, trimmed
• 1 tbsp olive oil
• 1 lemon, thinly sliced
• 1 tsp dried dill
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the asparagus with olive oil, salt, and pepper.
3. Place the salmon fillets on the baking sheet with the asparagus.
4. Top each salmon fillet with lemon slices and a sprinkle of dill.
5. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.
6. Serve immediately.

4. Hearty Vegetable and Bean Soup

This soup is a perfect way to warm up on a cold evening. It’s packed with vegetables and beans, making it a filling and nutritious meal.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 can (14.5 ounces) diced tomatoes
• 4 cups vegetable broth
• 1 tsp dried thyme
• 1 bay leaf
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the cannellini beans, diced tomatoes, vegetable broth, thyme, and bay leaf. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat and simmer for at least 30 minutes to allow the flavors to meld.
5. Remove the bay leaf before serving.

5. Chicken and Rice with Saffron and Peas

This is a simplified version of the classic Spanish dish, paella. It’s a one-pan meal that is both flavorful and budget-friendly.

Ingredients:

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 1/2 cups long-grain white rice
• 3 cups chicken broth
• A pinch of saffron threads
• 1 cup frozen peas
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large skillet or paella pan over medium-high heat. Add the chicken and cook until browned on all sides. Remove the chicken from the skillet and set aside.
2. Add the onion to the skillet and cook until softened.
3. Add the garlic and rice and cook for another minute, stirring constantly.
4. Stir in the chicken broth and saffron. Season with salt and pepper.
5. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
6. Stir in the peas and the cooked chicken. Cover and cook for another 5 minutes, or until the rice is cooked through and the liquid has been absorbed.
7. Fluff the rice with a fork and serve.
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6. Ratatouille

Ratatouille is a classic French vegetable stew that is a perfect way to celebrate summer produce. It can be served as a main course with crusty bread or as a side dish.

Ingredients:

• 2 tbsp olive oil
• 1 eggplant, diced
• 2 zucchini, diced
• 1 bell pepper, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (28 ounces) diced tomatoes
• 1 tsp dried herbs de Provence
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened.
2. Add the eggplant, zucchini, and bell pepper and cook for 10 minutes, or until the vegetables are tender.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the diced tomatoes and herbs de Provence. Season with salt and pepper.
5. Bring the stew to a boil, then reduce the heat and simmer for 20-25 minutes, or until the vegetables are very tender and the stew has thickened.
6. Serve hot.

7. Spanakorizo (Greek Spinach and Rice)

Spanakorizo is a traditional Greek dish of spinach and rice. It’s a simple and flavorful one-pot meal that is both healthy and budget-friendly.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 lb fresh spinach
• 1 cup long-grain white rice
• 2 cups vegetable broth or water
• Juice of 1 lemon
• Salt and pepper to taste
• Crumbled feta cheese for serving (optional)

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Add the spinach in batches and cook until wilted.
4. Stir in the rice, vegetable broth or water, lemon juice, salt, and pepper.
5. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the rice is cooked through and the liquid has been absorbed.
6. Serve hot with a sprinkle of feta cheese, if desired.

8. Baked Cod with Tomatoes and Olives

This is a simple and elegant fish dish that is perfect for a weeknight dinner. The cod is baked with a flavorful mixture of tomatoes, olives, and herbs.

Ingredients:

• 4 (6-ounce) cod fillets
• 1 can (14.5 ounces) diced tomatoes, drained
• 1/2 cup Kalamata olives, pitted and halved
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the cod fillets in a baking dish.
3. In a bowl, combine the diced tomatoes, olives, garlic, olive oil, and oregano. Season with salt and pepper.
4. Spoon the tomato mixture over the cod fillets.
5. Bake for 15-20 minutes, or until the cod is cooked through.
6. Serve immediately.

9. Mushroom and Pea Risotto

Risotto is a creamy Italian rice dish that is often considered a labor of love. This simplified version is perfect for a weeknight dinner and is made with budget-friendly ingredients like mushrooms and peas.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 8 ounces mushrooms, sliced
• 1 1/2 cups Arborio rice
• 1/2 cup dry white wine (optional)
• 4 cups hot vegetable broth
• 1 cup frozen peas
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened.
2. Add the mushrooms and cook until they have released their liquid and are browned.
3. Add the Arborio rice and cook for another minute, stirring constantly.
4. If using, pour in the white wine and cook until it has been absorbed.
5. Add the vegetable broth, one ladleful at a time, stirring frequently until the liquid has been absorbed before adding more. This process should take about 20-25 minutes.
6. When the rice is cooked al dente, stir in the peas and Parmesan cheese. Season with salt and pepper.
7. Serve immediately.

10. Greek-style Turkey Burgers

These flavorful turkey burgers are a healthy and delicious alternative to traditional beef burgers. They are seasoned with feta cheese, spinach, and herbs and are perfect for a summer barbecue.

Ingredients:

• 1 lb ground turkey
• 1/2 cup crumbled feta cheese
• 1/2 cup chopped fresh spinach
• 1/4 cup chopped red onion
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• 4 whole-wheat burger buns
• Tzatziki sauce for serving

Instructions:

1. In a large bowl, combine the ground turkey, feta cheese, spinach, red onion, garlic, oregano, salt, and pepper. Mix until just combined.
2. Form the mixture into four patties.
3. Cook the burgers on a grill or in a skillet over medium-high heat for 5-7 minutes per side, or until cooked through.
4. Serve the burgers on whole-wheat buns with a dollop of tzatziki sauce.

11. Pasta e Fagioli (Pasta and Bean Soup)

Pasta e Fagioli is a classic Italian soup that is both hearty and comforting. It’s a great way to use up leftover pasta and is a complete meal in a bowl.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 can (14.5 ounces) diced tomatoes
• 4 cups vegetable broth
• 1 cup small pasta (such as ditalini or small shells)
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the cannellini beans, diced tomatoes, and vegetable broth. Season with oregano, salt, and pepper.
4. Bring the soup to a boil, then add the pasta and cook until the pasta is al dente.
5. Serve hot with a sprinkle of Parmesan cheese.

12. Shrimp with Feta and Tomatoes

This is a quick and easy one-pan meal that is perfect for a weeknight dinner. The shrimp are cooked in a flavorful tomato sauce with feta cheese and herbs.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (28 ounces) diced tomatoes
• 1/2 cup crumbled feta cheese
• 1 lb large shrimp, peeled and deveined
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the diced tomatoes and season with salt and pepper. Bring the sauce to a simmer and cook for 10 minutes.
4. Stir in the shrimp and cook for 3-5 minutes, or until the shrimp are pink and cooked through.
5. Stir in the feta cheese and parsley.
6. Serve immediately with crusty bread for dipping.

13. Roasted Cauliflower with Tahini Sauce

Roasted cauliflower is a delicious and versatile vegetable. In this recipe, it’s drizzled with a creamy tahini sauce and sprinkled with fresh herbs.

Ingredients:

• 1 head of cauliflower, cut into florets
• 2 tbsp olive oil
• Salt and pepper to taste
• For the tahini sauce: 1/4 cup tahini, 2 tbsp lemon juice, 2-3 tbsp water, salt to taste
• 1/4 cup chopped fresh parsley for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the cauliflower florets with olive oil, salt, and pepper.
3. Roast for 20-25 minutes, or until the cauliflower is tender and lightly browned.
4. While the cauliflower is roasting, prepare the tahini sauce. In a small bowl, whisk together the tahini, lemon juice, and water until smooth. Season with salt.
5. Drizzle the roasted cauliflower with the tahini sauce and garnish with fresh parsley before serving.

14. Chicken Cacciatore

Chicken Cacciatore is a rustic Italian dish of chicken cooked in a flavorful tomato and vegetable sauce. It’s a comforting and satisfying meal that is perfect for a family dinner.

Ingredients:

• 1 tbsp olive oil
• 4 bone-in, skin-on chicken thighs
• 1 onion, chopped
• 1 bell pepper, chopped
• 8 ounces mushrooms, sliced
• 2 cloves garlic, minced
• 1 can (28 ounces) crushed tomatoes
• 1/2 cup dry red wine (optional)
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Season the chicken with salt and pepper and brown it on all sides. Remove the chicken from the pot and set aside.
2. Add the onion, bell pepper, and mushrooms to the pot and cook until softened.
3. Add the garlic and cook for another minute until fragrant.
4. If using, pour in the red wine and cook until it has reduced by half.
5. Stir in the crushed tomatoes and oregano. Return the chicken to the pot.
6. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 45-60 minutes, or until the chicken is cooked through and tender.
7. Serve hot with pasta or crusty bread.

15. Lentil and Vegetable Shepherd’s Pie

This is a vegetarian take on the classic shepherd’s pie. The filling is made with a hearty mixture of lentils and vegetables, and the topping is a creamy mashed potato crust.

Ingredients:

• For the filling: 1 tbsp olive oil, 1 onion (chopped), 2 carrots (chopped), 2 celery stalks (chopped), 2 cloves garlic (minced), 1 cup brown or green lentils (rinsed), 4 cups vegetable broth, 1 tbsp tomato paste, 1 tsp dried thyme, salt, and pepper to taste
• For the topping: 2 lbs potatoes (peeled and cubed), 1/4 cup milk, 2 tbsp butter, salt, and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. To make the filling, heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened. Add the garlic and cook for another minute.
3. Stir in the lentils, vegetable broth, tomato paste, and thyme. Season with salt and pepper. Bring the mixture to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender and the mixture has thickened.
4. While the filling is cooking, make the topping. Boil the potatoes in a large pot of salted water until tender. Drain the potatoes and return them to the pot. Mash the potatoes with the milk, butter, salt, and pepper until smooth and creamy.
5. Pour the lentil filling into a baking dish. Top with the mashed potatoes, spreading them evenly.
6. Bake for 20-25 minutes, or until the filling is bubbly and the potato topping is lightly browned.
7. Let it cool for a few minutes before serving.

16. Stuffed Zucchini Boats

Zucchini boats are a fun and healthy way to enjoy this versatile vegetable. In this recipe, they are stuffed with a savory mixture of ground meat, rice, and herbs.

Ingredients:

• 4 medium zucchini
• 1 tbsp olive oil
• 1/2 lb ground turkey or beef
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1/2 cup cooked rice
• 1/4 cup chopped fresh parsley
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the zucchini in half lengthwise and scoop out the flesh, leaving a 1/4-inch border. Chop the scooped-out flesh and set it aside.
3. Heat the olive oil in a skillet over medium-high heat. Add the ground meat and cook until browned. Drain off any excess fat.
4. Add the onion and the chopped zucchini flesh to the skillet and cook until softened.
5. Add the garlic and cook for another minute until fragrant.
6. In a bowl, combine the cooked meat and vegetable mixture with the cooked rice, parsley, and Parmesan cheese. Season with salt and pepper.
7. Spoon the filling into the zucchini boats and place them in a baking dish.
8. Bake for 20-25 minutes, or until the zucchini is tender and the filling is heated through.
9. Serve immediately.

17. Mediterranean Fish Stew

This is a light and flavorful fish stew that is perfect for a summer evening. It’s made with a variety of fish and shellfish and is simmered in a fragrant tomato and fennel broth.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 1 fennel bulb, thinly sliced
• 2 cloves garlic, minced
• 1 can (28 ounces) diced tomatoes
• 4 cups fish or vegetable broth
• 1 lb firm white fish fillets (such as cod or halibut), cut into 2-inch pieces
• 1/2 lb shrimp, peeled and deveined
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and fennel and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the diced tomatoes and fish or vegetable broth. Season with salt and pepper. Bring the stew to a boil, then reduce the heat and simmer for 15 minutes.
4. Add the fish and shrimp to the stew and cook for 5-7 minutes, or until the fish is cooked through and the shrimp are pink.
5. Stir in the parsley before serving.

18. Gigantes Plaki (Greek Baked Giant Beans)

Gigantes Plaki is a traditional Greek dish of giant beans baked in a savory tomato sauce. It’s a hearty and satisfying vegetarian meal that is perfect for a cozy dinner.

Ingredients:

• 1 lb dried giant beans (or 2 cans of cannellini beans, rinsed and drained)
• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (28 ounces) crushed tomatoes
• 1/4 cup chopped fresh parsley
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. If using dried beans, soak them overnight in water. The next day, drain the beans and cook them in a large pot of fresh water until tender, about 1-2 hours. Drain the beans and set them aside.
2. Preheat your oven to 350°F (175°C).
3. Heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened.
4. Add the garlic and cook for another minute until fragrant.
5. Stir in the crushed tomatoes, parsley, and oregano. Season with salt and pepper. Bring the sauce to a simmer and cook for 10 minutes.
6. In a baking dish, combine the cooked beans and the tomato sauce. Stir to combine.
7. Bake for 45-60 minutes, or until the sauce has thickened and the beans are very tender.
8. Serve hot.

19. Moussaka (Simplified)

Moussaka is a classic Greek dish that is traditionally made with layers of eggplant, ground meat, and a creamy béchamel sauce. This simplified version is easier to make but just as delicious.

Ingredients:

• 2 large eggplants, sliced into 1/2-inch rounds
• 2 tbsp olive oil
• 1 lb ground lamb or beef
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 ounces) tomato sauce
• 1 tsp dried oregano
• Salt and pepper to taste
• For the topping: 1 cup plain Greek yogurt, 1 egg (beaten), 1/4 cup grated Parmesan cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. On a baking sheet, toss the eggplant slices with olive oil, salt, and pepper. Roast for 20-25 minutes, or until the eggplant is tender and lightly browned.
3. While the eggplant is roasting, prepare the meat sauce. In a large skillet, cook the ground meat over medium-high heat until browned. Drain off any excess fat.
4. Add the onion to the skillet and cook until softened.
5. Add the garlic and cook for another minute until fragrant.
6. Stir in the tomato sauce and oregano. Season with salt and pepper. Bring the sauce to a simmer and cook for 10 minutes.
7. In a baking dish, layer half of the roasted eggplant, followed by the meat sauce, and then the remaining eggplant.
8. In a small bowl, whisk together the Greek yogurt, egg, and Parmesan cheese. Pour the topping over the moussaka.
9. Bake for 25-30 minutes, or until the topping is set and golden brown.
10. Let it cool for a few minutes before serving.

20. Lemon Herb Roasted Potatoes with Feta

These roasted potatoes are a simple and flavorful side dish that can also be served as a light dinner with a side salad. The lemon and herbs give them a bright, fresh flavor, and the feta adds a salty, creamy finish.

Ingredients:

• 2 lbs baby potatoes, halved
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tbsp chopped fresh rosemary or thyme
• Salt and pepper to taste
• 1/2 cup crumbled feta cheese

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the potatoes with the olive oil, lemon juice, garlic, rosemary or thyme, salt, and pepper.
3. Spread the potatoes on a baking sheet in a single layer.
4. Roast for 30-35 minutes, or until the potatoes are tender and golden brown.
5. Sprinkle with feta cheese before serving.