20 Lazy Mediterranean Lunch Recipes

Escape the midday slump and transport your taste buds to the sun-drenched shores of the Mediterranean with these 20 lazy lunch recipes. In the Mediterranean, lunch is often the main meal of the day, a time to relax, refuel, and connect with loved ones. But that doesn’t mean it has to be complicated. These recipes are designed for modern life, offering a taste of the Mediterranean that is both quick and easy to prepare. From vibrant salads and hearty bowls to flavorful sandwiches and satisfying wraps, these recipes will not only tantalize your taste buds but also provide you with the energy you need to power through your afternoon. So, say goodbye to boring desk lunches and hello to a world of fresh, flavorful, and satisfying Mediterranean meals.

Salads & Bowls

1. Classic Greek Salad

Ingredients:

• 1 large cucumber, peeled and chopped
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 4 ounces feta cheese, crumbled
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine the cucumber, tomatoes, red onion, and olives.
2. In a small bowl, whisk together the olive oil, red wine vinegar, and oregano. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Top with crumbled feta cheese and serve immediately.

2. Mediterranean Chickpea Salad

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, red onion, parsley, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, and oregano. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for later.

3. Quinoa Tabbouleh

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1/2 cup chopped cucumber
• 1/2 cup chopped tomatoes
• 1/4 cup chopped red onion
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, parsley, mint, cucumber, tomatoes, and red onion.
2. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for later.

4. Lentil Salad with Roasted Vegetables

Ingredients:

• 1 cup brown or green lentils, rinsed
• 3 cups water or vegetable broth
• 1 sweet potato, peeled and diced
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper to taste
• For the dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon honey or maple syrup (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a medium saucepan, combine the lentils and water or vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender. Drain any excess liquid and set aside.
3. On a large baking sheet, toss the sweet potato, bell pepper, and red onion with the olive oil, oregano, salt, and pepper.
4. Roast for 20-25 minutes, or until the vegetables are tender and lightly browned.
5. In a small bowl, whisk together the ingredients for the dressing.
6. In a large bowl, combine the cooked lentils, roasted vegetables, and dressing. Toss to combine.
7. Serve warm or at room temperature.

5. Tuna and White Bean Salad

Ingredients:

• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (5-ounce) can tuna in olive oil, drained and flaked
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and freshly ground black pepper to taste

Instructions:

1. In a medium bowl, combine the cannellini beans, tuna, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately with crusty bread or on a bed of greens.

Sandwiches & Wraps

6. Chicken Gyro with Tzatziki

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into thin strips
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper to taste
• 4 pita breads, warmed
• For the tzatziki:
  • 1 cup plain Greek yogurt
  • 1/2 cucumber, grated and squeezed of excess water
  • 1 clove garlic, minced
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon lemon juice
  • Salt and freshly ground black pepper to taste
• For serving:
  • Sliced tomatoes
  • Sliced red onion
  • Lettuce

Instructions:

1. In a medium bowl, combine the chicken, olive oil, lemon juice, oregano, salt, and pepper. Let it marinate for at least 15 minutes.
2. While the chicken is marinating, prepare the tzatziki. In a small bowl, combine the Greek yogurt, grated cucumber, garlic, dill, and lemon juice. Season with salt and pepper. Refrigerate until ready to use.
3. Heat a large skillet or grill pan over medium-high heat. Cook the chicken for 5-7 minutes, or until cooked through and lightly browned.
4. To assemble the gyros, spread a generous amount of tzatziki on each pita bread. Top with the cooked chicken, sliced tomatoes, red onion, and lettuce.
5. Fold the pita in half and serve immediately.

7. Hummus and Veggie Wrap

Ingredients:

• 1 large whole-wheat tortilla or wrap
• 1/4 cup hummus
• 1/2 cup mixed greens (spinach, arugula, etc.)
• 1/4 cup chopped cucumber
• 1/4 cup chopped bell pepper (any color)
• 1/4 cup shredded carrots
• 2 tablespoons crumbled feta cheese (optional)

Instructions:

1. Lay the tortilla flat and spread the hummus evenly over the surface, leaving a small border around the edges.
2. Layer the mixed greens, cucumber, bell pepper, and carrots over the hummus.
3. Sprinkle with feta cheese, if using.
4. Fold in the sides of the tortilla and then roll it up tightly.
5. Cut the wrap in half and serve immediately.

8. Caprese Sandwich with Pesto

Ingredients:

• 2 slices of ciabatta or other crusty bread
• 2 tablespoons pesto
• 4 slices of fresh mozzarella cheese
• 4 slices of ripe tomato
• A few fresh basil leaves
• 1 tablespoon balsamic glaze (optional)
• Salt and freshly ground black pepper to taste

Instructions:

1. Spread the pesto on both slices of bread.
2. Layer the mozzarella, tomato, and basil leaves on one slice of bread.
3. Drizzle with balsamic glaze, if using, and season with salt and pepper.
4. Top with the other slice of bread and press down gently.
5. Serve immediately, or grill in a panini press for a warm and toasty sandwich.

9. Baked Falafel Pita

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped red onion
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon baking soda
• Salt and freshly ground black pepper to taste
• 2 tablespoons olive oil
• 4 pita breads, warmed
• For serving:
  • Tzatziki sauce
  • Sliced tomatoes
  • Sliced cucumber
  • Lettuce

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a food processor, combine the chickpeas, parsley, cilantro, red onion, garlic, cumin, coriander, and baking soda. Season with salt and pepper.
3. Pulse until the mixture is finely chopped but not pureed.
4. Shape the mixture into small patties, about 2 inches in diameter.
5. Brush the patties with olive oil and place them on the prepared baking sheet.
6. Bake for 15-20 minutes, flipping halfway through, until the falafel are golden brown and crispy.
7. To assemble the pitas, stuff them with the baked falafel and top with tzatziki sauce, sliced tomatoes, cucumber, and lettuce.
8. Serve immediately.

10. Tuna Melt with a Mediterranean Twist

Ingredients:

• 1 (5-ounce) can tuna in olive oil, drained and flaked
• 1/4 cup chopped artichoke hearts
• 2 tablespoons chopped sun-dried tomatoes
• 1 tablespoon chopped Kalamata olives
• 1 tablespoon mayonnaise or Greek yogurt
• 1 teaspoon lemon juice
• Salt and freshly ground black pepper to taste
• 2 slices of whole-wheat bread
• 2 slices of provolone or mozzarella cheese

Instructions:

1. In a small bowl, combine the tuna, artichoke hearts, sun-dried tomatoes, olives, mayonnaise or Greek yogurt, and lemon juice. Season with salt and pepper.
2. Top one slice of bread with the tuna salad and a slice of cheese. Top with the other slice of bread.
3. Heat a non-stick skillet over medium heat. Cook the sandwich for 3-4 minutes on each side, or until the bread is golden brown and the cheese is melted.
4. Serve immediately.

Soups & Stews

11. Lentil Soup (Fakes)

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth or water
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and freshly ground black pepper to taste
• Red wine vinegar and olive oil for serving (optional)

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, about 5-7 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth or water, diced tomatoes, oregano, and thyme. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender.
5. Serve hot, with a drizzle of red wine vinegar and olive oil, if desired.

12. Avgolemono (Greek Lemon Chicken Soup)

Ingredients:

• 6 cups chicken broth
• 1/2 cup orzo or other small pasta
• 2 large eggs
• 1/4 cup fresh lemon juice
• 1 cup shredded cooked chicken
• Salt and freshly ground black pepper to taste
• Chopped fresh parsley or dill for garnish

Instructions:

1. In a large pot, bring the chicken broth to a boil. Add the orzo and cook according to package directions.
2. In a medium bowl, whisk the eggs until frothy. Slowly whisk in the lemon juice.
3. Temper the egg-lemon mixture by slowly whisking in 1-2 cups of the hot broth.
4. Pour the tempered egg-lemon mixture back into the pot with the remaining broth.
5. Stir in the shredded chicken and cook over low heat for 2-3 minutes, until the soup has thickened slightly. Do not let it boil.
6. Season with salt and pepper.
7. Garnish with fresh parsley or dill and serve immediately.

13. Quick Tomato and Bread Soup (Pappa al Pomodoro)

Ingredients:

• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 2 cups vegetable broth
• 4 thick slices of stale bread, crusts removed and torn into pieces
• A handful of fresh basil leaves, torn
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the garlic and cook for 30 seconds, until fragrant.
2. Stir in the crushed tomatoes and vegetable broth. Bring to a simmer and cook for 10 minutes.
3. Add the bread to the soup and stir to combine. Cook for another 5-10 minutes, or until the bread has softened and the soup has thickened.
4. Stir in the fresh basil and season with salt and pepper.
5. Serve warm, with an extra drizzle of olive oil, if desired.

14. White Bean and Rosemary Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon chopped fresh rosemary
• 2 (15-ounce) cans cannellini beans, rinsed and drained
• 4 cups vegetable broth
• Salt and freshly ground black 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, about 5-7 minutes.
2. Add the garlic and rosemary and cook for another minute until fragrant.
3. Stir in the cannellini beans and vegetable broth. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat and simmer for 15-20 minutes.
5. For a creamier soup, use an immersion blender to partially blend the soup.
6. Serve hot, with a sprinkle of fresh rosemary, if desired.

Pasta & Grains

15. Pasta with Cherry Tomatoes, Basil, and Feta

Ingredients:

• 8 ounces penne or other short pasta
• 2 tablespoons olive oil
• 1 pint cherry tomatoes, halved
• 2 cloves garlic, minced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh basil
• Salt and freshly ground black pepper to taste

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the cherry tomatoes and garlic and cook for 5-7 minutes, or until the tomatoes have softened.
3. Add the cooked pasta to the skillet with the tomatoes and toss to combine.
4. Stir in the feta cheese and fresh basil.
5. Season with salt and pepper and serve immediately.

16. Mediterranean Orzo Salad

Ingredients:

• 1 cup orzo, cooked and cooled
• 1 cup cherry tomatoes, halved
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine the cooked orzo, cherry tomatoes, cucumber, red onion, parsley, and feta cheese.
2. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for later.

17. Couscous with Roasted Vegetables and Chickpeas

Ingredients:

• 1 cup couscous
• 1 1/4 cups vegetable broth or water
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 red onion, chopped
• 1 (15-ounce) can chickpeas, rinsed and drained
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• Salt and freshly ground black pepper to taste
• Chopped fresh cilantro or parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the bell pepper, zucchini, red onion, and chickpeas with the olive oil, cumin, and coriander. Season with salt and pepper.
3. Roast for 20-25 minutes, or until the vegetables are tender and lightly browned.
4. While the vegetables are roasting, prepare the couscous. In a medium bowl, pour the boiling vegetable broth or water over the couscous. Cover and let it stand for 5-10 minutes, or until the liquid is absorbed. Fluff with a fork.
5. In a large bowl, combine the cooked couscous, roasted vegetables, and chickpeas.
6. Garnish with fresh cilantro or parsley and serve warm.

18. One-Pan Lemon Herb Chicken and Orzo

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 cup orzo
• 2 cups chicken broth
• 1 pint cherry tomatoes, halved
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large oven-safe skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned on all sides.
3. Stir in the orzo, chicken broth, cherry tomatoes, lemon juice, and oregano. Season with salt and pepper.
4. Bring to a simmer, then transfer the skillet to the oven and bake for 15-20 minutes, or until the orzo is cooked and the liquid is absorbed.
5. Stir in the fresh parsley and serve immediately.

Quick & Easy Plates

19. Mezze Platter for One

Ingredients:

• 1/4 cup hummus
• 1/4 cup tzatziki
• 4-5 Kalamata olives
• A few slices of cucumber
• A few cherry tomatoes
• A small wedge of feta cheese
• 1-2 pita breads, warmed and cut into triangles
• A few dolmades (stuffed grape leaves), optional

Instructions:

1. Arrange all the ingredients on a small plate or board.
2. Serve immediately and enjoy a variety of Mediterranean flavors.

20. Sheet Pan Lemon Herb Chicken and Veggies

Ingredients:

• 1 boneless, skinless chicken breast, cut into bite-sized pieces
• 1 cup chopped broccoli florets
• 1/2 cup chopped red bell pepper
• 1/4 cup chopped red onion
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and freshly ground black pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a small baking sheet, toss the chicken, broccoli, bell pepper, and red onion with the olive oil, oregano, and thyme. Season with salt and pepper.
3. Arrange the chicken and vegetables in a single layer.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
5. Squeeze a lemon wedge over the chicken and vegetables before serving.

Conclusion

With these 20 lazy Mediterranean lunch recipes, you can enjoy a delicious and healthy midday meal without spending hours in the kitchen. From vibrant salads and hearty bowls to flavorful sandwiches and satisfying wraps, there’s something for everyone to enjoy. So, embrace the relaxed and healthy lifestyle of the Mediterranean, one delicious lunch at a time. After all, there’s no better way to power through your afternoon than with a taste of sunshine on your plate.