60 Cheap Mediterranean Recipes: Breakfast, Lunch, and Dinner

The Mediterranean diet is a celebrated way of eating that focuses on fresh, whole foods and a balanced lifestyle. This collection of 60 recipes provides a comprehensive guide to enjoying delicious and affordable Mediterranean meals throughout the day. From energizing breakfasts to satisfying lunches and flavorful dinners, these recipes are designed to be simple, budget-friendly, and packed with the health benefits of the Mediterranean diet.

This comprehensive guide is divided into three sections: breakfast, lunch, and dinner, with 20 recipes for each meal. Whether you are new to the Mediterranean diet or looking for new inspiration, you will find a wide variety of dishes to suit your taste and budget.

Breakfast Recipes

A Mediterranean breakfast is a fantastic way to start your day. It’s not only delicious but also packed with nutrients that will keep you energized until lunch. The Mediterranean diet is renowned for its health benefits, including a lower risk of heart disease and improved cognitive function. This is because it emphasizes whole foods like fruits, vegetables, whole grains, and healthy fats. And the best part? A Mediterranean breakfast doesn’t have to be expensive. With a few simple and affordable ingredients, you can create a variety of tasty and satisfying morning meals.

Here are 20 cheap Mediterranean breakfast ideas, complete with full recipes, to inspire you.

1. Shakshuka

Shakshuka is a popular dish in North Africa and the Middle East. It consists of eggs poached in a flavorful tomato and pepper sauce. It’s a one-pan meal that’s both easy to make and incredibly satisfying.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 1 green bell pepper, chopped
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp chili powder
• Salt and pepper to taste
• 4-6 eggs
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat the olive oil in a large skillet or pan over medium heat. Add the onion and bell pepper and cook until softened, about 5 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the crushed tomatoes, cumin, paprika, and chili powder. Season with salt and pepper.
4. Bring the sauce to a simmer and let it cook for about 10 minutes, or until it has thickened slightly.
5. Using a spoon, create small wells in the sauce. Crack an egg into each well.
6. Cover the skillet and cook for 5-7 minutes, or until the egg whites are set but the yolks are still runny.
7. Garnish with fresh parsley and serve immediately with crusty bread for dipping.

2. Greek Yogurt with Honey and Walnuts

This is a classic Greek breakfast that is both simple and delicious. The creaminess of the yogurt, the sweetness of the honey, and the crunch of the walnuts create a perfect harmony of flavors and textures.

Ingredients:

• 1 cup plain Greek yogurt
• 1-2 tbsp honey
• 1/4 cup walnuts, chopped
• A sprinkle of cinnamon (optional)

Instructions:

1. Spoon the Greek yogurt into a bowl.
2. Drizzle with honey.
3. Top with chopped walnuts and a sprinkle of cinnamon, if desired.
4. Serve immediately.

3. Pan con Tomate (Spanish Tomato Bread)

Pan con Tomate is a traditional Spanish breakfast that is incredibly simple yet full of flavor. It’s a great way to use up ripe tomatoes and stale bread.

Ingredients:

• 2 ripe tomatoes
• 2 cloves garlic, peeled
• 4 slices of crusty bread, toasted
• Extra virgin olive oil
• Salt to taste

Instructions:

1. Cut the tomatoes in half. Grate the cut side of the tomatoes into a bowl, leaving the skins behind.
2. Rub the toasted bread with the raw garlic cloves.
3. Spoon the grated tomato over the bread.
4. Drizzle with olive oil and sprinkle with salt.
5. Serve immediately.

4. Mediterranean Omelette

A Mediterranean omelette is a great way to pack in some vegetables first thing in the morning. This recipe is versatile, so feel free to use any vegetables you have on hand.

Ingredients:

• 2 eggs
• 1/4 cup chopped spinach
• 1/4 cup chopped tomatoes
• 1/4 cup crumbled feta cheese
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk the eggs with salt and pepper.
2. Heat the olive oil in a small non-stick skillet over medium heat. Add the spinach and tomatoes and cook until the spinach has wilted.
3. Pour the eggs over the vegetables. Cook for 2-3 minutes, or until the edges start to set.
4. Sprinkle the feta cheese over one half of the omelette.
5. Fold the other half of the omelette over the cheese and cook for another minute, or until the cheese has melted and the eggs are cooked through.
6. Serve immediately.

5. Overnight Oats with Berries and Seeds

Overnight oats are a perfect make-ahead breakfast for busy mornings. They are packed with fiber and can be customized with your favorite toppings.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or non-dairy)
• 1/4 cup Greek yogurt
• 1 tbsp chia seeds
• 1 tbsp honey or maple syrup
• 1/2 cup mixed berries (fresh or frozen)
• 1 tbsp sunflower or pumpkin seeds

Instructions:

1. In a jar or container with a lid, combine the oats, milk, Greek yogurt, chia seeds, and honey or maple syrup.
2. Stir well to combine.
3. Top with the mixed berries and seeds.
4. Cover and refrigerate for at least 4 hours, or overnight.
5. Enjoy chilled straight from the jar.

6. Ricotta Toast with Figs and Honey

This is an elegant yet simple breakfast that feels like a treat. The creamy ricotta, sweet figs, and drizzle of honey make for a delicious and satisfying combination.

Ingredients:

• 2 slices of whole-grain bread, toasted
• 1/2 cup ricotta cheese
• 2-3 fresh figs, sliced
• 1 tbsp honey
• A handful of chopped pistachios (optional)

Instructions:

1. Spread the ricotta cheese evenly over the toasted bread.
2. Arrange the fig slices on top of the ricotta.
3. Drizzle with honey.
4. Sprinkle with chopped pistachios, if desired.
5. Serve immediately.

7. Turkish Menemen

Menemen is a traditional Turkish dish of eggs cooked with tomatoes, peppers, and onions. It’s similar to shakshuka but the eggs are scrambled into the tomato mixture.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 1 green bell pepper, chopped
• 2 ripe tomatoes, chopped
• 2 eggs, lightly beaten
• Salt, pepper, and red pepper flakes to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the onion and pepper and cook until softened.
2. Add the tomatoes and cook until they break down and form a sauce.
3. Season with salt, pepper, and red pepper flakes.
4. Pour in the beaten eggs and stir gently until the eggs are cooked to your liking.
5. Garnish with fresh parsley and serve with bread.

8. Greek-Style Scrambled Eggs

These scrambled eggs are given a Greek twist with the addition of feta cheese, tomatoes, and oregano.

Ingredients:

• 4 eggs
• 1/4 cup milk
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. In a bowl, whisk together the eggs, milk, oregano, salt, and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat. Add the cherry tomatoes and cook for a minute until they start to soften.
3. Pour in the egg mixture and cook, stirring occasionally, until the eggs are almost set.
4. Stir in the feta cheese and cook for another minute until the eggs are cooked through and the cheese is slightly melted.
5. Serve immediately.

9. Breakfast Bowl with Hummus, Veggies, and Egg

This is a savory and satisfying breakfast bowl that is packed with protein and fiber. It’s a great way to use up leftover hummus and vegetables.

Ingredients:

• 1/4 cup hummus
• 1/2 cup mixed greens
• 1/4 cup chopped cucumber
• 1/4 cup chopped tomatoes
• 1 hard-boiled egg, peeled and sliced
• A drizzle of olive oil
• A sprinkle of paprika

Instructions:

1. Spread the hummus on the bottom of a bowl.
2. Top with the mixed greens, cucumber, and tomatoes.
3. Arrange the sliced hard-boiled egg on top.
4. Drizzle with olive oil and sprinkle with paprika.
5. Serve immediately.

10. Savory Mediterranean Muffins

These savory muffins are perfect for a grab-and-go breakfast. They are packed with Mediterranean flavors like olives, sun-dried tomatoes, and feta cheese.

Ingredients:

• 1 1/2 cups all-purpose flour
• 2 tsp baking powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup plain yogurt
• 1/4 cup olive oil
• 1 egg
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped black olives
• 1/4 cup chopped sun-dried tomatoes

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a muffin tin or line it with paper liners.
2. In a large bowl, whisk together the flour, baking powder, salt, and pepper.
3. In a separate bowl, whisk together the yogurt, olive oil, and egg.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
5. Gently fold in the feta cheese, olives, and sun-dried tomatoes.
6. Divide the batter evenly among the muffin cups.
7. Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8. Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

11. Sweet Potato and Kale Hash

This is a hearty and nutritious breakfast hash that is perfect for a weekend brunch. The sweetness of the sweet potato pairs perfectly with the savory kale and eggs.

Ingredients:

• 1 large sweet potato, peeled and diced
• 2 cups chopped kale
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• Salt and pepper to taste
• 4 eggs

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the sweet potato and onion and cook for 10-12 minutes, or until the sweet potato is tender and lightly browned.
2. Add the kale and garlic and cook for another 2-3 minutes, or until the kale has wilted.
3. Season with salt and pepper.
4. Create four wells in the hash and crack an egg into each well.
5. Cover the skillet and cook for 5-7 minutes, or until the egg whites are set and the yolks are still runny.
6. Serve immediately.

12. Feta and Spinach Stuffed Pastries

These savory pastries are a popular breakfast item in many Mediterranean countries. They can be made ahead of time and are perfect for a quick and easy breakfast.

Ingredients:

• 1 sheet of puff pastry, thawed
• 1 cup chopped spinach, cooked and squeezed dry
• 1/2 cup crumbled feta cheese
• 1 egg, beaten
• 1 tbsp milk

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine the spinach and feta cheese.
3. Roll out the puff pastry on a lightly floured surface and cut it into squares.
4. Spoon a little of the spinach and feta mixture onto one half of each square.
5. Fold the other half of the pastry over the filling and press the edges to seal.
6. In a small bowl, whisk together the egg and milk to make an egg wash.
7. Brush the tops of the pastries with the egg wash.
8. Bake for 15-20 minutes, or until the pastries are golden brown and puffed.
9. Serve warm or at room temperature.

13. Lemon and Ricotta Pancakes

These light and fluffy pancakes are a delicious and refreshing way to start your day. The lemon and ricotta add a wonderful flavor and creaminess to the pancakes.

Ingredients:

• 1 1/2 cups all-purpose flour
• 2 tbsp sugar
• 2 tsp baking powder
• 1/2 tsp salt
• 1 cup ricotta cheese
• 2/3 cup milk
• 2 large eggs
• Zest of 1 lemon
• 1 tbsp lemon juice
• Butter or oil for cooking

Instructions:

1. In a large bowl, whisk together the flour, sugar, baking powder, and salt.
2. In a separate bowl, whisk together the ricotta cheese, milk, eggs, lemon zest, and lemon juice.
3. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
4. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
5. Cook for 2-3 minutes per side, or until golden brown and cooked through.
6. Serve with fresh berries and a drizzle of honey or maple syrup.

14. Breakfast Couscous with Dried Fruit and Nuts

Couscous is not just for dinner! It can also be a delicious and quick breakfast. This recipe is a sweet and satisfying way to start your day.

Ingredients:

• 1 cup whole wheat couscous
• 1 1/2 cups boiling water or milk
• 1/4 cup chopped dried apricots
• 1/4 cup chopped almonds
• 1/4 cup raisins
• 1 tbsp honey or maple syrup
• A pinch of cinnamon

Instructions:

1. Place the couscous in a heatproof bowl.
2. Pour the boiling water or milk over the couscous. Cover and let it sit for 5-10 minutes, or until the liquid has been absorbed.
3. Fluff the couscous with a fork.
4. Stir in the dried apricots, almonds, raisins, honey or maple syrup, and cinnamon.
5. Serve warm.

15. Simple Frittata with Herbs

A frittata is an Italian egg dish that is similar to an omelette or quiche. This simple version is flavored with fresh herbs and is a great way to use up any leftover herbs you may have.

Ingredients:

• 6 eggs
• 1/4 cup milk
• 1/2 cup grated Parmesan cheese
• 2 tbsp chopped fresh parsley
• 1 tbsp chopped fresh chives
• 1 tbsp chopped fresh basil
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a bowl, whisk together the eggs, milk, Parmesan cheese, parsley, chives, basil, salt, and pepper.
3. Heat the olive oil in an oven-safe skillet over medium heat.
4. Pour the egg mixture into the skillet and cook for 3-4 minutes, or until the edges start to set.
5. Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the frittata is set and lightly golden on top.
6. Let it cool for a few minutes before slicing and serving.

16. Savory Yogurt Bowl

Move over, sweet yogurt bowls! This savory version is a refreshing and satisfying way to start your day. It’s packed with protein and healthy fats to keep you full and focused.

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup chopped cucumber
• 1/4 cup chopped cherry tomatoes
• 1 tbsp chopped red onion
• 1 tbsp chopped fresh dill
• A drizzle of olive oil
• A squeeze of lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the Greek yogurt, cucumber, cherry tomatoes, red onion, and dill.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper and stir to combine.
4. Serve immediately with whole-wheat pita bread or crackers.

17. Mediterranean Breakfast Burrito

This is a Mediterranean twist on the classic breakfast burrito. It’s filled with scrambled eggs, feta cheese, spinach, and sun-dried tomatoes, all wrapped up in a warm tortilla.

Ingredients:

• 2 large whole-wheat tortillas
• 4 eggs, scrambled
• 1/2 cup crumbled feta cheese
• 1 cup fresh spinach
• 1/4 cup chopped sun-dried tomatoes
• Salt and pepper to taste

Instructions:

1. Warm the tortillas in a dry skillet or in the microwave.
2. In a bowl, combine the scrambled eggs, feta cheese, spinach, and sun-dried tomatoes. Season with salt and pepper.
3. Divide the egg mixture evenly between the two tortillas.
4. Fold in the sides of the tortillas and then roll them up tightly.
5. Serve immediately.

18. Polenta with Parmesan and a Poached Egg

Polenta, a creamy cornmeal porridge, is a staple in Italian cuisine. It makes a wonderful and comforting breakfast, especially when topped with a poached egg and a sprinkle of Parmesan cheese.

Ingredients:

• 1/2 cup instant polenta
• 2 cups water or milk
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• 2 poached eggs
• Freshly chopped parsley for garnish

Instructions:

1. Bring the water or milk to a boil in a saucepan. Gradually whisk in the polenta.
2. Reduce the heat to low and simmer, stirring frequently, for 3-5 minutes, or until the polenta has thickened.
3. Stir in the Parmesan cheese and season with salt and pepper.
4. Divide the polenta between two bowls and top each with a poached egg.
5. Garnish with fresh parsley and serve immediately.

19. Breakfast Bruschetta

Bruschetta is a classic Italian appetizer, but it also makes a delicious and easy breakfast. This version is topped with white beans, tomatoes, and herbs.

Ingredients:

• 4 slices of crusty bread, toasted
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped fresh basil
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cannellini beans, cherry tomatoes, basil, garlic, olive oil, and lemon juice.
2. Season with salt and pepper and stir to combine.
3. Spoon the bean and tomato mixture over the toasted bread.
4. Serve immediately.

20. Ful Medames (Egyptian Fava Beans)

Ful Medames is a traditional Egyptian breakfast dish made from cooked fava beans. It’s a hearty and flavorful dish that is typically served with pita bread and a variety of toppings.

Ingredients:

• 1 can (15 ounces) fava beans, rinsed and drained
• 1/4 cup chopped fresh parsley
• 2 cloves garlic, minced
• Juice of 1 lemon
• 2 tbsp olive oil
• Salt and cumin to taste
• Optional toppings: chopped tomatoes, chopped onions, hard-boiled eggs, tahini sauce

Instructions:

1. In a small saucepan, heat the fava beans over medium heat until warmed through. Lightly mash some of the beans with a fork.
2. Stir in the parsley, garlic, lemon juice, and olive oil.
3. Season with salt and cumin.
4. Serve the ful medames in a bowl with your favorite toppings and warm pita bread on the side.

Lunch Recipes

The Mediterranean diet is not just a way of eating; it’s a lifestyle that celebrates fresh, flavorful, and simple ingredients. A Mediterranean lunch is the perfect way to refuel in the middle of the day, providing sustained energy without the post-meal slump. These lunches are typically light yet satisfying, featuring a colorful array of vegetables, lean proteins, and healthy fats. Best of all, they don’t have to be expensive. With a little planning and some budget-friendly staples, you can enjoy a delicious and healthy Mediterranean lunch every day.

Here are 20 cheap Mediterranean lunch ideas, complete with full recipes, to inspire your midday meal.

1. Greek Salad with Chickpeas

A classic Greek salad is a refreshing and easy-to-make lunch. Adding chickpeas makes it more substantial and adds a boost of plant-based protein and fiber.

Ingredients:

• 1 head of romaine lettuce, chopped
• 1 cucumber, diced
• 1 bell pepper (any color), chopped
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives
• 1/2 cup crumbled feta cheese
• 1 can (15 ounces) chickpeas, rinsed and drained
• For the dressing: 1/4 cup olive oil, 2 tbsp red wine vinegar, 1 tsp dried oregano, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the lettuce, cucumber, bell pepper, red onion, olives, feta cheese, and chickpeas.
2. In a small bowl or jar, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately.

2. Lentil Soup

Lentil soup is a hearty and nutritious lunch that is incredibly budget-friendly. This simple soup is packed with flavor and can be made in a large batch to enjoy throughout the week.

Ingredients:

• 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
• 6 cups vegetable broth
• 1 tsp cumin
• 1/2 tsp dried thyme
• Salt and pepper to taste
• A squeeze of lemon juice

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 lentils, vegetable broth, cumin, 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. Stir in a squeeze of lemon juice before serving.

3. Tuna and White Bean Salad

This is a protein-packed salad that is perfect for a quick and easy lunch. The combination of tuna and white beans is both delicious and satisfying.

Ingredients:

• 1 can (5 ounces) tuna in olive oil, drained
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1/2 red onion, finely chopped
• 1/4 cup chopped fresh parsley
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the tuna, cannellini beans, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice. Pour the dressing over the tuna and bean mixture.
3. Season with salt and pepper and toss to combine.
4. Serve with whole-wheat crackers or on a bed of mixed greens.

4. Hummus and Veggie Wrap

A hummus and veggie wrap is a simple and portable lunch that is perfect for work or school. It’s a great way to get in a serving of vegetables and can be customized with your favorite fillings.

Ingredients:

• 2 large whole-wheat tortillas
• 1/2 cup hummus
• 1 cup mixed greens
• 1/2 cucumber, thinly sliced
• 1/2 bell pepper, thinly sliced
• 1/4 cup crumbled feta cheese (optional)

Instructions:

1. Spread a generous layer of hummus on each tortilla.
2. Top with mixed greens, cucumber, and bell pepper.
3. Sprinkle with feta cheese, if using.
4. Fold in the sides of the tortillas and then roll them up tightly.
5. Serve immediately or wrap in foil for a later meal.

5. Caprese Salad with a Twist

The classic Caprese salad of tomatoes, mozzarella, and basil is a simple yet elegant lunch. Adding a drizzle of balsamic glaze and a sprinkle of salt and pepper elevates the flavors.

Ingredients:

• 2 large ripe tomatoes, sliced
• 8 ounces fresh mozzarella cheese, sliced
• 1/4 cup fresh basil leaves
• 2 tbsp extra virgin olive oil
• 1 tbsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. Arrange the tomato and mozzarella slices on a platter, alternating them.
2. Tuck the basil leaves in between the slices.
3. Drizzle with olive oil and balsamic glaze.
4. Season with salt and pepper.
5. Serve immediately.

6. Mediterranean Quinoa Salad

Quinoa is a complete protein and a great base for a healthy and filling lunch salad. This Mediterranean version is packed with fresh vegetables and a lemon-herb vinaigrette.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumber
• 1/2 cup chopped red onion
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• For the dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp Dijon mustard, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, cherry tomatoes, cucumber, red onion, feta cheese, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Serve chilled or at room temperature.

7. Roasted Vegetable and Feta Tart

This tart is a delicious way to use up leftover roasted vegetables. It’s perfect for a light lunch and can be served warm or at room temperature.

Ingredients:

• 1 sheet of puff pastry, thawed
• 1 cup leftover roasted vegetables (such as bell peppers, zucchini, and eggplant)
• 1/2 cup crumbled feta cheese
• 1 egg, beaten

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the puff pastry on a baking sheet lined with parchment paper.
3. Score a border around the edge of the pastry, about 1 inch from the edge.
4. Spread the roasted vegetables evenly within the border.
5. Sprinkle the feta cheese over the vegetables.
6. Brush the border of the pastry with the beaten egg.
7. Bake for 15-20 minutes, or until the pastry is golden brown and puffed.
8. Let it cool for a few minutes before slicing and serving.

8. Simple Lemon and Herb Baked Fish

This is a light and flavorful fish dish that is perfect for a healthy lunch. Any white fish will work well in this recipe, such as cod, tilapia, or haddock.

Ingredients:

• 2 (6-ounce) white fish fillets
• 1 tbsp olive oil
• 1 lemon, thinly sliced
• 2 sprigs of fresh rosemary or thyme
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place each fish fillet on a piece of parchment paper.
3. Drizzle with olive oil and season with salt and pepper.
4. Top each fillet with lemon slices and a sprig of rosemary or thyme.
5. Fold the parchment paper over the fish to create a packet.
6. Bake for 12-15 minutes, or until the fish is cooked through.
7. Serve with a side of steamed vegetables or a simple salad.

9. Mediterranean Pasta Salad

A pasta salad is a classic make-ahead lunch. This Mediterranean version is packed with colorful vegetables, feta cheese, and a tangy lemon dressing.

Ingredients:

• 2 cups cooked pasta (such as fusilli or penne), cooled
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumber
• 1/2 cup chopped red onion
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh basil
• For the dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp dried oregano, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the pasta, cherry tomatoes, cucumber, red onion, feta cheese, and basil.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the pasta mixture and toss to combine.
4. Serve chilled or at room temperature.

10. Stuffed Bell Peppers

Stuffed bell peppers are a versatile and satisfying lunch. This recipe uses a mixture of rice, lentils, and herbs for the filling, but you can also add ground meat if you like.

Ingredients:

• 4 bell peppers, any color
• 1 cup cooked brown rice
• 1 cup cooked lentils
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a bowl, combine the cooked rice, lentils, onion, garlic, parsley, and Parmesan cheese. Season with salt and pepper.
4. Stuff the bell peppers with the rice and lentil mixture.
5. Place the stuffed peppers in a baking dish and drizzle with olive oil.
6. Bake for 30-35 minutes, or until the peppers are tender and the filling is heated through.
7. Serve warm.

11. Chickpea and Spinach Curry

A simple and flavorful curry is a great way to warm up on a cool day. This vegetarian curry is made with chickpeas and spinach and is perfect for a quick and easy lunch.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 can (14.5 ounces) diced tomatoes
• 4 cups fresh spinach
• Salt and pepper to taste
• Cooked brown rice for serving

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 curry powder and cook for another minute until fragrant.
3. Stir in the chickpeas and diced tomatoes. Season with salt and pepper.
4. Bring the curry to a simmer and cook for 10 minutes.
5. Stir in the spinach and cook until wilted.
6. Serve the curry over brown rice.

12. Bruschetta with White Beans and Rosemary

Bruschetta is a simple and elegant lunch that can be put together in minutes. This version is topped with a flavorful mixture of white beans, rosemary, and garlic.

Ingredients:

• 4 slices of crusty bread, toasted
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 tbsp chopped fresh rosemary
• 1 clove garlic, minced
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a medium bowl, mash half of the cannellini beans with a fork.
2. Stir in the remaining whole beans, rosemary, garlic, and olive oil.
3. Season with salt and pepper and stir to combine.
4. Spoon the bean mixture over the toasted bread.
5. Serve immediately.

13. Mediterranean Tuna Melt

This is a grown-up version of the classic tuna melt, with the addition of artichoke hearts, olives, and feta cheese.

Ingredients:

• 1 can (5 ounces) tuna in olive oil, drained
• 1/4 cup chopped artichoke hearts
• 2 tbsp chopped Kalamata olives
• 2 tbsp crumbled feta cheese
• 1 tbsp mayonnaise
• 4 slices of whole-wheat bread
• 2 slices of provolone cheese

Instructions:

1. In a small bowl, combine the tuna, artichoke hearts, olives, feta cheese, and mayonnaise.
2. Divide the tuna mixture evenly between two slices of bread.
3. Top each with a slice of provolone cheese and the remaining two slices of bread.
4. Cook the sandwiches in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until the bread is golden brown and the cheese is melted.
5. Serve immediately.

14. Simple Cucumber and Tomato Salad

Sometimes the simplest things are the most delicious. This refreshing salad is a perfect example. It’s a great side dish or a light lunch on its own.

Ingredients:

• 2 large cucumbers, peeled and diced
• 2 large tomatoes, diced
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh mint or parsley
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cucumbers, tomatoes, red onion, and mint or parsley.
2. In a small bowl, whisk together the olive oil and red wine vinegar. Pour the dressing over the salad.
3. Season with salt and pepper and toss to combine.
4. Let the salad sit for at least 15 minutes to allow the flavors to meld before serving.

15. Eggplant and Tomato Stew

This hearty and flavorful stew is a great way to use up summer vegetables. It can be served on its own or over a bed of couscous or quinoa.

Ingredients:

• 1 tbsp olive oil
• 1 eggplant, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (28 ounces) diced tomatoes
• 1 tsp dried oregano
• Salt and pepper to taste
• Crumbled feta cheese for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the eggplant and onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the diced tomatoes and oregano. Season with salt and pepper.
4. Bring the stew to a boil, then reduce the heat and simmer for 20-25 minutes, or until the eggplant is tender and the stew has thickened.
5. Garnish with crumbled feta cheese, if desired, before serving.

16. Orzo Salad with Lemon and Dill

This light and refreshing orzo salad is perfect for a summer lunch. The lemon and dill give it a bright, fresh flavor that is sure to please.

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 dill
• 1/4 cup crumbled feta cheese
• For the dressing: 3 tbsp olive oil, 2 tbsp lemon juice, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the orzo, cherry tomatoes, cucumber, red onion, dill, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the orzo mixture and toss to combine.
4. Serve chilled or at room temperature.

17. Chicken and Veggie Skewers

These colorful and flavorful skewers are a fun and easy lunch. They can be grilled or baked and are perfect for meal prepping.

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
• 1 bell pepper, cut into 1-inch pieces
• 1 zucchini, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• For the marinade: 1/4 cup olive oil, 2 tbsp lemon juice, 2 cloves garlic (minced), 1 tsp dried oregano, salt, and pepper to taste

Instructions:

1. In a large bowl, whisk together the marinade ingredients.
2. Add the chicken and vegetables to the bowl and toss to coat. Let it marinate for at least 30 minutes.
3. Preheat your grill or oven to 400°F (200°C).
4. Thread the chicken and vegetables onto skewers.
5. Grill or bake for 10-15 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Serve with a side of tzatziki sauce.

18. Mediterranean-style Stuffed Pitas

These stuffed pitas are a quick and easy lunch that can be filled with your favorite Mediterranean ingredients. They are perfect for a portable and satisfying meal.

Ingredients:

• 4 whole-wheat pita breads
• 1 cup shredded cooked chicken or a can of chickpeas, rinsed and drained
• 1/2 cup chopped tomatoes
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• Tzatziki sauce or hummus for spreading

Instructions:

1. Warm the pita breads in a toaster or oven.
2. Cut the pitas in half and open the pockets.
3. Spread a layer of tzatziki sauce or hummus inside each pita half.
4. Fill the pitas with the chicken or chickpeas, tomatoes, cucumber, red onion, and feta cheese.
5. Serve immediately.

19. White Bean and Kale Soup

This hearty and nutritious soup is perfect for a chilly day. It’s packed with fiber and plant-based protein to keep you full and satisfied.

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
• 4 cups vegetable broth
• 1 bunch of kale, stems removed and leaves chopped
• 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 and vegetable broth. Season with salt and pepper.
4. Bring the soup to a boil, then reduce the heat and simmer for 15 minutes.
5. Stir in the kale and cook until wilted.
6. Serve hot with a sprinkle of Parmesan cheese, if desired.

20. Baked Falafel with Tahini Sauce

Falafel are a popular Middle Eastern street food that are traditionally fried. This baked version is a healthier and easier way to enjoy them for lunch.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 onion, roughly chopped
• 2 cloves garlic
• 1/4 cup fresh parsley
• 1/4 cup fresh cilantro
• 1 tsp cumin
• 1/2 tsp coriander
• 1/2 tsp baking powder
• Salt and pepper to taste
• For the tahini sauce: 1/4 cup tahini, 2 tbsp lemon juice, 2-3 tbsp water, salt to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is finely chopped but not pureed.
3. Form the mixture into small balls or patties and place them on the prepared baking sheet.
4. Bake for 20-25 minutes, flipping halfway through, until the falafel are golden brown and crisp.
5. While the falafel are baking, prepare the tahini sauce. In a small bowl, whisk together the tahini, lemon juice, and water until smooth. Season with salt.
6. Serve the baked falafel in a pita with your favorite vegetables and a drizzle of tahini sauce.

Dinner Recipes

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.

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.

Conclusion

Embracing the Mediterranean diet is a journey into a world of vibrant flavors, fresh ingredients, and a healthier way of life. This collection of 60 recipes provides a comprehensive roadmap for enjoying delicious and affordable Mediterranean meals for breakfast, lunch, and dinner. By incorporating these dishes into your weekly routine, you can experience the numerous health benefits of the Mediterranean diet, including improved heart health, better weight management, and increased longevity.

These recipes demonstrate that eating well does not have to be complicated or expensive. With a focus on seasonal produce, whole grains, lean proteins, and healthy fats, you can create a wide variety of satisfying and nutritious meals. Whether you are a seasoned cook or just beginning your culinary journey, these recipes are designed to be accessible and easy to follow.

We hope this collection of 60 cheap Mediterranean recipes inspires you to explore the rich and diverse flavors of the Mediterranean. Enjoy the process of cooking and sharing these meals with your loved ones, and savor the taste of a healthier, happier life.

---

Author: Manus AI
Published: November 29, 2025