10 easy recipes for the Mediterranean diet

You want to follow the Mediterranean diet because it is a healthy eating plan, with a wide variety of foods and that gives you the option of preparing tasty and colorful dishes. But, you are missing simple recipes to put it into practice and enjoy it throughout the year.

Well today from 100Dietas.com , taking into account that small difficulty, we share 10 easy recipes for the Mediterranean diet . These are simple preparations and dishes that range from the most classic to some special ones for winter and summer.

So, don’t waste time and take note of these simple recipes to start doing the Mediterranean Diet today with dishes that the whole family will also enjoy.

1 – Strawberry Spinach Sprout Salad


  • 150 grs. of spinach sprouts.
  • 150 grs. strawberries.
  • 50 grams of toasted pine nuts.
  • 100 grs. of goat cheese.
  • Shall
  • Pepper
  • 200 ml of balsamic vinegar
  • 5 tablespoons of extra virgin olive oil.
  • 2 teaspoons of honey.


The first thing to do is to prepare the dressing and to do this, place the balsamic vinegar in a small saucepan and cook until it is reduced by half. Reserve

For the salad, mix the spinach sprouts and the strawberries previously washed and cut lengthwise in a bowl, also adding the toasted pine nuts, seasoning with salt and pepper. Reserve
In another bowl, mix the vinegar reduction, olive oil and honey, beating until everything is well emulsified.

Serve the salad by crushing the goat cheese on top, dressing with the dressing.

We spread the salad on the plates and crumble the goat cheese on top. Sprinkle with the salt and pepper and sauce with the dressing.

2 – Lentil stew

An excellent suggestion for using legumes is to prepare them as a stew and lentils are ideal for this type of dish.


  • 250 grams of lentils.
  • 1 zucchini.
  • 2 carrots
  • 1 onion.
  • 1 clove garlic.
  • 1 bay leaf.
  • 2 small tomatoes.
  • 3 teaspoons of olive oil.
  • Parsley.
  • Salt and pepper.


Let the lentils soak for at least 3 hours.
Peel the onion, garlic, carrot and zucchini, chop them roughly.
Sauté the onion and garlic in a saucepan with two teaspoons of olive oil and cook for 1 minute.
Add the rest of the vegetables, the bay leaf and the hydrated lentils, cooking everything over low heat for about 30 minutes.

Wash the tomatoes and chop them, season with salt, peppermint and the remaining teaspoon of olive oil. Serve the lentils in individual pots, adding the chopped tomatoes and chopped parsley on top.

3 – Spaghetti with seafood sauce

Combining dry or fresh pasta with seafood is a delicious and simple recipe for Mediterranean food.


  • 500 grams of spaghetti.
  • 500 grams of assorted seafood.
  • 3 tomatoes, peeled and diced.
  • 1 cup of liquid cream.
  • ¼ cup of grated Parmesan cheese.
  • 2 tablespoons of chopped parsley.
  • 2 cloves of ground garlic.
  • 2 butter spoons.
  • Olive oil.
  • Salt and pepper to taste.


To prepare the sauce previously, the seafood must be boiled for 3 minutes in water and salt.
Cook the spaghetti in water and salt.
In a frying pan, melt the butter and a tablespoon of olive oil, sautéing the minced garlic there, add the shellfish and cook for 2 minutes, stirring constantly. Add
the liquid cream to the sauce and stir, seasoning the preparation.

Add the Parmesan cheese, tomato, and chopped parsley to the sauce, stir and remove from the heat.

Serve the spaghetti with the seafood sauce.

4 – Calf stew

The beef stew is a tasty stew that allows you to include vegetables in its preparation, being easy and quick to prepare.


  • 750 grs. of veal needle.
  • Salt and black pepper
  • Olive oil.
  • 2 onions.
  • 2 cloves of garlic
  • 1 bay leaf.
  • 1 sprig of rosemary.
  • 1 glass of white wine
  • Comino.
  • 1 liter of beef broth.


Season the meat, previously cut into cubes and brown it in a saucepan with a tablespoon of olive oil.

Add the two onions cut into strips, the two sliced ​​garlic cloves, the bay leaf and the rosemary sprig and continue cooking until the onion is transparent.

Add a glass of white wine and let it evaporate.

Season with the cumin, adding the meat broth until the meat is covered in liquid.

Cook for about two hours over low heat or until the meat is tender and the sauce has thickened.

Serve the caldetera of veal accompanied by white rice.

5 – Anchovies in vinegar

The anchovies in vinegar are easy to prepare and we can taste them at any time of the year.


  • 1 kg. of anchovies.
  • 100 ml of vinegar.
  • Extra virgin olive oil.
  • Shall. 
  • 5 cloves of garlic
  • Parsley.


Clean the anchovies well, separating the loins, wash them well with water and dry them with a cloth, placing them side by side in a deep dish, covering them with cold water, leaving them in the refrigerator for two hours so that they bleach well.

In a saucepan, place a mixture of one third of water and two thirds of vinegar and leave the anchovies marinating in that liquid for 45 minutes.

Drain the loins and place them in a bowl, covering them with oil and covering the bowl tightly to freeze the preparation for 48 hours.

After the stipulated time, defrost the anchovies, remove the oil that will look like a gel. Reserve
Very finely chop two cloves of garlic and parsley and mix with 4 tablespoons of extra virgin olive oil and two tablespoons of vinegar.

To serve as an aperitif, arrange the anchovies on a plate and cover with the dressing, sprinkling with chopped parsley.

6 – Quinoa salad with chicken

Chicken combines very well with quinoa and is a typical dish of the Mediterranean diet, in which you cannot miss the classic olive oil.


  • 3 chicken breast fillets.
  • 1 glass of raw quinoa.
  • 3 chicken breast fillets
  • 4 tomates cherry.
  • Parsley.
  • Shall.
  • Lemon juice.
  • Olive oil.


Rinse the quinoa in a colander under running cold water for a couple of minutes and drain well. Reserve

In a frying pan, place olive oil and add the quinoa, cooking for two minutes.
Add 2 glasses of water and when it boils, let it cook over low heat with the pan covered for 20 minutes.

Grill the breasts, browning on both sides. Season with salt and pepper and cut into strips.

Wash the cherry tomatoes cut them in half.
Let the quinoa cool and mix with the chicken and tomato, adding salt, chopped parsley and if you want any spices.

Prepare a vinaigrette with the olive oil and lemon juice, season and add to the salad before serving.

7 – Eggplants with tomato sauce

This recipe combines the fiber and nutrients of the vegetables and the delicious flavor of olive oil.


  • 3 medium aubergines.
  • 1 kg. of ripe tomatoes.
  • 4 cloves of garlic
  • 1 teaspoon of oregano.
  • Powdered cumin.
  • Extra virgin olive oil.
  • Honey.
  • Shall.


Cut the aubergines into thin slices, salt them and put them to drain for an hour in a colander.

Chop the tomatoes.

In a frying pan, place plenty of oil and when it is hot, fry the aubergines on both sides and drain them on kitchen paper.

Finely chop the garlic cloves and sauté them for a couple of minutes, stirring frequently and taking care not to brown them excessively, adding the chopped tomatoes.

Add salt and pepper and continue cooking for about 20 minutes with the container covered and another 15 minutes without a lid.

Remove the aubergines carefully and blend the tomatoes, adding the oregano and cumin, heating everything for ten minutes.

Serve the aubergines and place the tomato sauce on them.

8 – Lamb casserole

A delicious casserole prepared with lamb meat and with the flavors of cinnamon, cumin and saffron.


  • 750 gr of chopped leg of lamb.
  • 3 small onions.
  • 2 carrots
  • 1 clove garlic
  • Cinnamon powder.
  • Comino.
  • Peppers.
  • Saffron.
  • 100 grs. of green and black olives.
  • Olive oil.
  • Shall.
  • Pepper.


Season the lamb and sprinkle with cinnamon, cumin and paprika, leaving the meat to marinate for an hour in the fridge.

Peel the onions and carrots, cut them into slices.

Brown the lamb in a saucepan in 2 tablespoons of oil, remove and sauté the onion and carrot in the same oil in the same oil, adding the minced garlic for about 15 minutes and cook everything for a minute.

Add the lamb to the casserole again, cover with water and add the saffron, rectifying the salt.

Cook the preparation for an hour with the pan covered.
After the cooking time, add the olives and continue cooking for 10 more minutes.

Remove from heat and let it rest for a few minutes before serving.

9 – Lemon cream tartlets

A simple sweet to prepare and with all the flavor and aroma of lemon.


  • 175 grs. of puff pastry.
  • Mild olive oil.
  • 1 vanilla bean.
  • 150 ml of milk.
  • Juice of ½ lemon
  • 1 egg.
  • 1 egg yolk.
  • 25 grams of sugar.
  • 25 grams Of flour.
  • ½ teaspoon lemon zest.
  • Powdered sugar


Preheat the oven to 200ºC.

Cut the puff pastry into 12 discs of about 7 centimeters in diameter and line tartlet molds previously greased with oil.

Fill with chickpeas and bake for 12 minutes.

Open the vanilla and remove the seeds that will be added to the milk before bringing it to a boil. Remove, let it cool and filter it.

Beat the egg with the yolk, the sugar and the sifted flour, adding the milk, bringing to a low heat to cook for 5 minutes until it thickens. Remove from the heat and reserve.

Whip the cream and add the juice and lemon zest, spreading the cold cream over the cooked tartlets.

Bake the tartlets for 12 minutes at 170 ° C. Let cool, unmold and sprinkle with icing sugar before serving.

10 – Catalan cream

Catalan cream is a classic dessert that is very easy and quick to make.


  • 5 egg yolks.
  • 600 ml of milk.
  • 100 grs. of sugar.
  • 25 grams of Maizena.
  • ½ lemon peel
  • Cinnamon stick.
  • 30 grams sugar (to caramelize)


Place half of the milk, the lemon peel and the cinnamon stick in a saucepan, cooking over medium heat until it almost boils.

In a bowl mix the sugar and the yolks with the rest of the milk and the cornstarch, add all this to the yolks and mix well.

Add the hot milk and stir without stopping, straining it to remove the remains of the lemon peel and the cinnamon stick.

Pour the mixture back into the saucepan and bring to a low heat, cooking without stopping, stirring with a wooden spoon, until it thickens and becomes creamy. Remove from the fire.

Pour the cream into the containers, cover with plastic wrap and allow to cool to room temperature, before placing in the fridge for 4 hours.

Once cold and before serving, spread a generous layer of sugar on the surface and burn with the help of a blowtorch or a kitchen plate.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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