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Photo: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
While the Mediterranean diet has traditionally been focused on eating patterns and foods from Italy, Greece and Spain, many other cultures engage in equally health-sustaining eating patterns around the globe. That’s why we’ve shifted our view of the Mediterranean diet to include food from these other cultures in ourNew Mediterranean Diet.
For this recipe roundup, we included recipes full of foods that are common in the New Mediterranean Diet, like lean protein, seafood, fruits, veggies, whole grains, nuts and olive oil. Plus, every dish can be made in just 30 minutes or less, making them perfect picks for any night of the week.
Recipes like our White Bean Soup with Pasta and Frittata with Asparagus, Leek & Ricotta are tasty ways to shake up your routine.
01of 24Zucchini-Chickpea Veggie Burgers with Tahini-Ranch SauceView RecipeThis vegan burger recipe is one you’ll want to make again and again. Savory chickpea and zucchini patties are topped with a creamy, herb-flecked tahini ranch sauce, juicy tomato slices and peppery arugula for a satisfying and healthy homemade veggie burger. Serve them on buns or stuff them in pitas. We recommend making extra sauce—it’s a great dip for veggie sticks and, when thinned with a little water, makes a wonderful salad dressing.
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Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
View Recipe
This vegan burger recipe is one you’ll want to make again and again. Savory chickpea and zucchini patties are topped with a creamy, herb-flecked tahini ranch sauce, juicy tomato slices and peppery arugula for a satisfying and healthy homemade veggie burger. Serve them on buns or stuff them in pitas. We recommend making extra sauce—it’s a great dip for veggie sticks and, when thinned with a little water, makes a wonderful salad dressing.
02of 24Vegan Coconut Chickpea CurryView RecipeTo make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.
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Vegan Coconut Chickpea Curry
To make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.
03of 24Salmon Rice BowlView RecipeAli RedmondThis tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you’ll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.
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Salmon Rice Bowl
Ali Redmond
This tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you’ll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.
04of 24Frittata with Asparagus, Leek & RicottaView RecipePhotographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatServe this spring-vegetable-loaded frittata with an arugula salad and a hunk of crusty bread. Tip: This recipe cooks quickly, so be sure to have all your ingredients prepped and ready to go.
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Frittata with Asparagus, Leek & Ricotta
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
Serve this spring-vegetable-loaded frittata with an arugula salad and a hunk of crusty bread. Tip: This recipe cooks quickly, so be sure to have all your ingredients prepped and ready to go.
05of 24Gochujang-Glazed Salmon with Garlic SpinachView RecipeJacob FoxGochujang, a Korean red chile paste, and honey give this salmon a little bit of sweetness and a whole lot of spice.
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Gochujang-Glazed Salmon with Garlic Spinach
Jacob Fox
Gochujang, a Korean red chile paste, and honey give this salmon a little bit of sweetness and a whole lot of spice.
06of 24White Bean Soup with PastaView RecipeJacob FoxWe use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.
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White Bean Soup with Pasta
We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.
07of 24Sesame Kohlrabi & Chicken SaladView RecipeCharlotte & Johnny AutryKohlrabi (a bulbous vegetable related to broccoli and Brussels sprouts but with a milder, sweet flavor) and almonds add crunch to this crowd-pleasing salad. Swap the chicken out with baked tofu or shrimp for a different take on this dish.
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Sesame Kohlrabi & Chicken Salad
Charlotte & Johnny Autry
Kohlrabi (a bulbous vegetable related to broccoli and Brussels sprouts but with a milder, sweet flavor) and almonds add crunch to this crowd-pleasing salad. Swap the chicken out with baked tofu or shrimp for a different take on this dish.
08of 24Seared Scallops with Green Goddess SlawView RecipePhotographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatAvocado, yogurt and buttermilk lend creaminess to the herbaceous dressing coating this salad.
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Seared Scallops with Green Goddess Slaw
Avocado, yogurt and buttermilk lend creaminess to the herbaceous dressing coating this salad.
09of 24Sweet Potato, Broccoli & Wild Rice HashView RecipePhotographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatCooking this hash in cast iron ensures you’ll get crusty bits, but any nonstick skillet will work fine. Serve with your favorite hot sauce.
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Sweet Potato, Broccoli & Wild Rice Hash
Cooking this hash in cast iron ensures you’ll get crusty bits, but any nonstick skillet will work fine. Serve with your favorite hot sauce.
10of 24Chickpea Tuna SaladView RecipePhotography / Caitlin Bensel, Food Styling / Ruth BlackburnThis chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before, just be sure to keep the spinach separate and dress the salad right before serving.
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Chickpea Tuna Salad
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before, just be sure to keep the spinach separate and dress the salad right before serving.
11of 24Kale & Quinoa Salad with Lemon DressingView RecipePhotography / Antonis Achilleos, Styling / Christine Keely, Ali RameeThis kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.
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Kale & Quinoa Salad with Lemon Dressing
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.
12of 243-Ingredient Farro Bowl with Rotisserie ChickenView RecipeCarolyn HodgesTo make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that’s ready in minutes.
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3-Ingredient Farro Bowl with Rotisserie Chicken
Carolyn Hodges
To make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that’s ready in minutes.
13of 243-Ingredient Teriyaki Edamame SautéView RecipeCarolyn A. Hodges, R.D.Whip up this high-fiber, plant-based stir-fry for a quick and convenient dinner. Look for bottled teriyaki sauce labeledless sodiumorreduced sodiumto cut back on the salt without sacrificing flavor. It’s important to note that traditional teriyaki sauce is not gluten-free. If you need it to be, look for gluten-free teriyaki sauce.
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3-Ingredient Teriyaki Edamame Sauté
Carolyn A. Hodges, R.D.
Whip up this high-fiber, plant-based stir-fry for a quick and convenient dinner. Look for bottled teriyaki sauce labeledless sodiumorreduced sodiumto cut back on the salt without sacrificing flavor. It’s important to note that traditional teriyaki sauce is not gluten-free. If you need it to be, look for gluten-free teriyaki sauce.
14of 24Quinoa Chili with Sweet PotatoesView RecipeJennifer CauseyThis hearty vegetarian quinoa chili with sweet potatoes has mild spice from poblanos and green chiles. Chili powder, cumin and garlic provide classic chili flavor.
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Quinoa Chili with Sweet Potatoes
Jennifer Causey
This hearty vegetarian quinoa chili with sweet potatoes has mild spice from poblanos and green chiles. Chili powder, cumin and garlic provide classic chili flavor.
15of 24Egg-in-a-Hole Fried QuinoaView RecipeJason DonnellyWe used quinoa to bump up the fiber and protein in this stir-fry-inspired dish. Rather than making an omelet or stirring in the eggs as you would for fried rice, we cook them in divots right in the veggie-filled pan of quinoa for a fun presentation. Opt for a flat skillet over a wok so you have plenty of room to nestle in the eggs.
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Egg-in-a-Hole Fried Quinoa
Jason Donnelly
We used quinoa to bump up the fiber and protein in this stir-fry-inspired dish. Rather than making an omelet or stirring in the eggs as you would for fried rice, we cook them in divots right in the veggie-filled pan of quinoa for a fun presentation. Opt for a flat skillet over a wok so you have plenty of room to nestle in the eggs.
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Black Bean Fajita Skillet
17of 24Crispy Rice Bowls with Fried EggsView RecipeLeigh BeischWe topped this rice bowl recipe with avocado, carrot, radishes and spinach along with eggs, but whatever vegetables you prefer or have on hand will be just as delicious.
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Crispy Rice Bowls with Fried Eggs
Leigh Beisch
We topped this rice bowl recipe with avocado, carrot, radishes and spinach along with eggs, but whatever vegetables you prefer or have on hand will be just as delicious.
18of 24Crispy Fish Taco BowlsView RecipeThe adobo sauce in a can of chipotles lends earthy heat to the crema that tops these bowls. Don’t toss out the unused peppers! Freeze them in an airtight container and pull them out to add to sauces, marinades or chili.
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Crispy Fish Taco Bowls
The adobo sauce in a can of chipotles lends earthy heat to the crema that tops these bowls. Don’t toss out the unused peppers! Freeze them in an airtight container and pull them out to add to sauces, marinades or chili.
19of 24Kale & Avocado Salad with Blueberries & EdamameView RecipeBursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame and goat cheese.
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Kale & Avocado Salad with Blueberries & Edamame
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame and goat cheese.
20of 24Southwestern Cauliflower Rice Bowls with Shrimp & Avocado CremaView RecipeThese healthy Southwestern cauliflower rice bowls, topped with black beans, corn and smoky chipotle shrimp, get a cool-down from homemade avocado crema and take just 30 minutes to make.
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Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema
These healthy Southwestern cauliflower rice bowls, topped with black beans, corn and smoky chipotle shrimp, get a cool-down from homemade avocado crema and take just 30 minutes to make.
21of 24Baked Halibut with Brussels Sprouts & QuinoaView RecipeFish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.
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Baked Halibut with Brussels Sprouts & Quinoa
Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.
22of 24Lemon-Garlic Pasta with SalmonView RecipeWondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don’t forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.
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Lemon-Garlic Pasta with Salmon
Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don’t forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.
23of 24Chicken, Avocado & Quinoa Bowls with Herb DressingView RecipeArrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you’ll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.
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Chicken, Avocado & Quinoa Bowls with Herb Dressing
Arrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you’ll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.
24of 24Cauliflower Tikka Masala with ChickpeasView RecipeIn this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower’s nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over rice for an easy healthy dinner that’s ready in just 20 minutes.
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Cauliflower Tikka Masala with Chickpeas
In this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower’s nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over rice for an easy healthy dinner that’s ready in just 20 minutes.
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