45 Vibrant Vegan Mediterranean Recipes - Munch your way through the med! (2024)

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45 Vibrant Vegan Mediterranean Recipes - Munch your way through the med! (1)

No cheese is no problem when you’re cooking vegan mediterranean recipes as good as the ones we have found for you today!

You would be right in thinking that many classic mediterranean dishes are no-go’s for vegans. The abundance of cheese and fish in, for example, Italian cuisine, would see to that.

However, so many vegan mediterranean recipes can be found if we just widen our horizons a little and get creative.

I would even argue that a vegan mediterranean diet is easy to achieve, super delicious and crazy healthy (as are vegetarian mediterranean recipes). Here’s why:

Vegan mediterranean recipes: where the classics were born

Vegan mediterranean recipes from the southern mediterranean date back hundreds of years. A history of hummus, for example, shows that the earliest evidence of that delicious dip can be found in the 13th century in Egypt.

There’s also the almighty falafel, a vegan favourite, which also originates in the southern mediterranean!

Those are just two examples of traditional vegan mediterranean recipes. However, the building blocks of a mediterranean diet are also really well-suited to a vegan diet.

For example, the common use of olive oil over other sources of fats, like butter. Not only is it plant-based, it is also a source of unsaturated fats and so olive oil has some super health benefits.

Another point in favour of a vegan mediterranean diet is the high quantity of fresh fruit and vegetables used in vegan mediterranean recipes. The mediterranean climate is perfect for growing lots of big, juicy, mouthwatering vegetables –– a vegan heaven!

Marvellous mains to devilish dips

We’ve got vegan mediterranean recipes of all kinds, from all over the region.

Some of them are traditionally vegan, such as this hearty umbrian lentil soup with pasta, others are vegan takes on all time classics, such as this creamy vegan carbonara with tomato bacon!

There are also dips and sauces aplenty, as this seems to be where vegan mediterranean dishes really come into their own.

Dip a homemade pita in some smokey baba ghanoush or whip up your own batch of fresh red pesto!

Mains

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Vegan Tofu Bolognese

Check out the recipe here

4.96 from 23 votes

Protein: 23g

Calories: 478kcal

Ready in:30 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: easy, high protein, comforting
569 calories per serving

Vegan Bolognese. It was about time we veganized the Italian classic (we do love vegetarian italian recipes after all). And we’re proud to say we were successful. Please welcome, the amazing Anti Bolognese!

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Vegan Eggplant Bruschetta

Check out the recipe here

Recipe by: LoveFoodNourish
Bonus: gluten free, paleo, whole 30 friendly
333 calories per serving

This healthy bruschetta recipe makes a healthy alternative to your classic bruschetta using delicious baked eggplant as the base

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Spanish Style Silverbeets with Chickpeas

Check out the recipe here

Ready in: 15 minutes
Recipe by: MrsJones’Kitchen
Bonus: filling, healthy, delicious
185 calories per serving

Silverbeet (swiss chard) is pan fried and mixed with garlic breadcrumb, fresh tomatoes and chickpeas, to make a delicious and healthy tapas dish, side, or main, which can be enjoyed hot or cold.

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Traditional Falafel Recipe

Check out the recipe here

Ready in: 30 minutes (+overnight chickpea soaking)
Recipe by: VegRecipesOfIndia
Bonus: fragrant, crispy, versatile
356 calories per serving

Crispy, crunchy falafel are a savory vegan snack that everyone loves and a staple of a plant-based mediterranean diet. They are terrific to eat by themselves, to serve with sauces to dip, or enjoy in pitas, wraps or between slices of bread for a tasty plant-based sandwich.

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Mediterranean Roasted Veg and Quinoa

Check out the recipe here

Ready in: 20 minutes
Recipe by: MealPrepify
Bonus: gluten-free, superfood full, high protein
339 calories per serving

If you are looking for a delicious superfood recipe, you’re in the right place. This quinoa and roasted vegetables recipe is tasty and super healthy (more veg quinoa recipes this way!)! It’s vegan and gluten free, packed with delicious roasted vegetables, high in healthy fats and complex carbohydrates whilst still being low in saturated fats.

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Pasta Arrabiata

Check out the recipe here

4.78 from 9 votes

Protein: 20g

Calories: 522kcal

Ready in:30 minutes minutes

Bonus: spicy, easy, tasty
545 calories per serving

This easy pasta arrabiata can be made just as spicy as you like it – you’re in control with our step by step guide. Sugo all’arrabbiata here we come!

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Moroccan Chickpea Stew

Check out the recipe here

Ready in: 20 minutes
Recipe by: BellyRulesTheMind
Bonus: filling, hearty, simple
251 calories per serving

Moroccan chickpea stew recipe – a warm, comforting stew you’ll love (if this make your mouth water, get excited for these delicious vegetarian stews recipes too!). It offers the perfect blend of carefully chosen and proportioned spices to create a delectable vegan recipe that will cozy up even the coldest winter night. This hearty recipe comes together in less than 20 minutes so you can enjoy it anytime- even on the busiest of weekdays.

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Creamy Vegan Carbonara with Tomato ‘Bacon’

Check out the recipe here

Ready in: 35 minutes
Recipe by: ForkfulOfPlants
Bonus: indulgent, creamy, delicious
762 calories per serving

This vegan spaghetti carbonara will meet all of your creamy pasta cravings, and we believe it’s healthier than the traditional recipe too!

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Briam (Greek Roasted Vegetables)

Check out the recipe here

Ready in: 45 minutes
Recipe by: LittleSunnyKitchen
Bonus: colourful, simple, versatile
66 calories per serving

Briam or Briami is a wonderful Mediterranean dish packed with veggies and flavor! This roasted vegetable bake is one of many delicious traditional Greek vegan dishes.

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Vegan Tahini Pasta

Check out the recipe here

Ready in: 22 minutes
Recipe by: SplashOfTaste
Bonus: creamy, easy, delicious
258 calories per serving

Our homemade tahini pasta sauce is combined with vegan bacon pieces and fresh vegetables to create a dreamy delicious creamy pasta sauce!

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Vegan Tortilla / Spanish Omelette

Check out the recipe here

Ready in: 35 minutes
Recipe by: ForkfulOfPlants
Bonus: delicious, high protein, tasty
184 calories per serving

Vegan tortilla, also known as Spanish omelette, is a delicious Spanish dish usually made from eggs and potato. This plant-based version is super tasty, using chickpea flour and tofu to make an easy, healthy recipe. Enjoy it for breakfast, brunch, or as part of a spring-time picnic or packed lunch.

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Socca Pizza / Chickpea Pizza / Farinata

Check out the recipe here

5 from 11 votes

Protein: 33g

Calories: 522kcal

Ready in:30 minutes minutes

Recipe by: Dave

Bonus: gluten-free, grain-free, indulgent
638 calories per serving

Healthy vegetarian recipe for gluten-free socca pizza made with chickpea (besan) flour, (one of our favorite vegetarian pizza recipes) which can be easily veganised by the use of vegan cheese. It’s loaded with plant-based protein, easy to make and a delicious low-calorie treat!

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Mediterranean Lentil Soup

Check out the recipe here

Ready in: 55 minutes
Recipe by: IHeartVegetables
Bonus: healthy, low fat, filling
260 calories per serving

This Mediterranean Lentil Soup is packed with healthy ingredients like lentils, garlic, and spinach for a tasty recipe that will keep you full and satisfied!

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Vegan Chickpea Shakshuka

Check out the recipe here

Ready in: 30 minutes
Recipe by: MyPurePlants
Bonus: easy, hearty, fragrant
49 calories per serving (without “egg”)

This Chickpea Shakshuka is a thick, hearty stew of mainly tomatoes, bell pepper and onion (and if you like this you will LOVE our other plant-based chickpea recipes). Imagine it as a kind of Middle Eastern Ratatouille with spices like cumin, paprika, fennel, cinnamon and cayenne pepper. It is absolutely delicious, flavourful, and stunning. Not to mention it is super easy to make under 30 minutes.

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Vegan Mushroom Risotto

Check out the recipe here

4.89 from 18 votes

Protein: 12g

Calories: 404kcal

Ready in:35 minutes minutes

Recipe by: Kat

Bonus: creamy, filling, delicious
404 calories per serving

Follow Kat’s simple instructions for the creamiest vegan mushroom risotto this side of an animal product.

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Italian White Bean Stew

Check out the recipe here

Ready in: 2 hours plus overnight soaking
Recipe by: SabrinaCurrie
Bonus: easy, high protein, comforting
397 calories per serving (quarter of a recipe)

Simple, classic vegan white bean stew is both traditional and fresh. A great vegan main dish made creamy by a low slow simmer and equally at home as a side dish or served on crostini as an appetizer.

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Umbrian Lentil Soup with Pasta

Check out the recipe here

Ready in: 45 minutes
Recipe by: ThePastaProject
Bonus: simple, hearty, filling
509 calories per serving

An easy and nutritious traditional one-pot vegetarian/vegan pasta and lentil soup recipe from Umbria in Central Italy. An authentic Italian pasta recipe.

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Easy Mediterranean Tart

Check out the recipe here

Ready in: 30 minutes
Recipe by: TinnedTomatoes
Bonus: flakey, tasty, simple
407 calories per serving

A simple colourful and delicious puff pastry tart. It’s a doddle to make and will delight your family (if you’re after more family friendly favorites, check out these kid-friendly meals!). It’s easy on the bank balance too.

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Red Pesto Pasta

Check out the recipe here

5 from 7 votes

Protein: 18g

Calories: 467kcal

Ready in:20 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: easy, delicious, filling
395 calories per serving

Red Pesto Pasta – The natural evolution of a classic dish. The pesto is all vegan and has received so much praise already you won’t believe it!

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Vegan Arancini Balls

Check out the recipe here

Ready in: 40 minutes
Recipe by: ForkfulOfPlants
Bonus: ooey-gooey, crispy, more-ish
228 calories per serving

Vegan arancini balls are indulgent breaded, baked balls of risotto, filled with oozy dairy-free cheese- the perfect use for leftover risotto.

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Vegan Stuffed Peppers

Check out the recipe here

4.59 from 12 votes

Protein: 30g

Calories: 615kcal

Ready in:1 hour hour 20 minutes minutes

Recipe by: Kat & HurryTheFoodUp

Bonus: filling, nutritious, healthy
569 calories per serving

Vegan stuffed peppers packed with quinoa – and loads of flavour. Full of protein and with clear instructions in easy steps.

Salads

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Greek White Bean Salad

Check out the recipe here

Ready in: 5 minutes
Recipe by: BitesOfWellness
Bonus: fresh, full of protein, gluten-free
310 calories per serving

Mediterranean white bean salad is the perfect light meal or healthy side dish. Made with just a few easy to find ingredients, this flavorful salad is so easy to make and only uses one bowl! Naturally gluten free, vegan, dairy free and great for parties or cookouts!

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Fabulous Falafel Salad with Fake Tahini Sauce

Check out the recipe here

5 from 16 votes

Protein: 12g

Calories: 376kcal

Ready in:25 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: crunchy, speedy, easy
591 calories per serving

This quick take on the falafel salad is packed with protein – and adds even more with our peanut sauce! It’s quick, it’s easy and completely animal-friendly! A delicious vegan mediterranean bowl!

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Quinoa Tabbouleh

Check out the recipe here

Ready in: 30 minutes
Recipe by: MyCookingJourney
Bonus: nutritious, fresh, fragrant
293 calories per serving

Quinoa Tabbouleh / Tabouli Salad is an excellent middle eastern recipe that can be made in less than 20 minutes. It can also be stuffed in a pita with falafel and hummus or eaten just as a salad for a meal.

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Moroccan Couscous Salad

Check out the recipe here

4.82 from 16 votes

Protein: 15g

Calories: 468kcal

Ready in:30 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: fragrant, filling, colourful
424 calories per serving

Authentic Moroccan Couscous salad. An exotic blend of heady spices, fresh fruits, tangy veggies and fluffy couscous. Exceptionally high in fiber and veggie goodness.

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Tahini Chickpea Salad

Check out the recipe here

Ready in: 10 minutes
Recipe by: SourAndSweets
Bonus: creamy, crunchy, delicious
553 calories per serving

It’s time for vegan tahini chickpea salad, and This vegan salad is simple and easy to make. It is filling, uplifting, and a fantastic protein-packed meals.

Ready in: 25 minutes
Recipe by: IHeartVegetables
Bonus: colourful, crunchy, healthy
132 calories per serving

Fattoush salad is a middle eastern salad made with vegetables and toasted pita bread. It’s a delicious and filling recipe that can be made quickly and easily!

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Turkish Lentil Salad

Check out the recipe here

4.86 from 21 votes

Protein: 15g

Calories: 280kcal

Ready in:7 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: quick, tangy, fibrous
444 calories per serving

Turkish Lentil Salad with a honey mustard dressing. Easy and quick, ready in 7 minutes. Full of fiber, protein and vitamin K.

Sides and Appetisers

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Wholewheat Pitta Bread

Check out the recipe here

Ready in: 2 hours (1 hour raising time)
Recipe by: VegRecipesOfIndia
Bonus: hot, fluffy, soft
151 calories per serving

This soft and light Pita Bread is made from whole wheat flour and also has the trademark pita pocket perfect for stuffing with tahini, hummus, falafel or anything else you’d like!

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Ajo Blanco

Check out the recipe here

4.80 from 5 votes

Protein: 3g

Calories: 204kcal

Ready in:12 minutes minutes

Recipe by: Cristina & HurryTheFoodUp

Bonus: easy, refreshing, flavourful
204 calories per serving

The original white gazpacho soup hits all the right boxes – it’s cold and fresh with the perfect balance of sweet vs sour. It’s vegan-friendly too.

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Mediterranean Lemon and Tahini Roasted Cauliflower

Check out the recipe here

Ready in: 30 minutes
Recipe by: TheRusticFoodie
Bonus: simple, crispy, delicious
269 calories per serving

This Tahini Roasted Cauliflower recipe is an easy and healthy Mediterranean side dish! It’s topped with lemon tahini sauce and pine nuts.

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Roasted Greek Potatoes with Lemon

Check out the recipe here

Ready in: 1 hour 5 minutes (prep time 15 minutes)
Recipe by: ThisHealthyKitchen
Bonus: crispy, fluffy, flavourful
207 calories per serving

These vegan Greek lemon potatoes are simple to prepare and bursting with flavour. Featuring crispy edges and fluffy moist middles. A fantastic side dish to compliment your meal that you’ll want to make again and again.

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Cucumber Gazpacho

Check out the recipe here

Ready in: 10 minutes
Recipe by: MrsJones’Kitchen
Bonus: smooth, cool, refreshing
83 calories per serving

Celebrate summer with this easy vegan cucumber gazpacho. Made with cucumbers, garlic, spring onions and almonds, it’s a light, and refreshing cold soup.

Ready in: 40 minutes
Recipe by: Hilda’sKitchenBlog
Bonus: easy, high protein, comforting
176 calories per 4 kibbeh serving

Get ready to fall in love with this delicious Vegan Kibbeh Recipe. These flavorful football-shaped patties are made with a mixture of red lentil, bulgur, peppers, onions, and spices. This makes them both nutritious and quite addicting!

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Warm Marinated Olives

Check out the recipe here

Ready in: 15 minutes
Recipe by: SabrinaCurrie
Bonus: fresh, tart, fragrant
100 calories per serving (1/5th of recipe)

Warm marinated olives are a truly spectacular appetizer despite their seeming simplicity. If you like olives, you will love these. Gentle heat makes the olives intoxicatingly fragrant with the scent of spices and herbs and citrus peel adds bright, fresh notes to really elevate them.

Dips and Sauces

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Romesco Sauce

Check out the recipe here

4.80 from 5 votes

Protein: 2.3g

Calories: 162kcal

Ready in:35 minutes minutes

Recipe by: Cris & HurryTheFoodUp

Bonus: nutty, creamy, flavourful
162 calories per serving

Catalan Romesco Sauce. This beautiful dish has been around for hundreds of years – you won’t find a better or more authentic piece of Catalan history.

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Melitzanosalata (Greek Roasted Eggplant Dip)

Check out the recipe here

Ready in: 1 hour 40 minutes (prep time 10 minutes)
Recipe by: Aleka’sGetTogether
Bonus: fragrant, healthy, delicious
569 calories per serving

Melitzanosalata is a Greek appetizer made from roasting whole eggplants, pureeing it, then adding garlic, olive oil and lemon juice! It is a simple yet delicious small plate tapas dish that everyone will love!

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Avocado Hummus

Check out the recipe here

4.86 from 14 votes

Protein: 3g

Calories: 114kcal

Ready in:10 minutes minutes

Recipe by: Dave Bell

Bonus: smooth, high protein, full of healthy fats
114 calories per serving

Yummy Avocado Hummus – creamy than hummus and tastier than avocado, this easy dip combines the best of both for a delicious snack or great party idea!

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Roasted Red Pepper Pesto

Check out the recipe here

Ready in: 1 hour (prep time 20 minutes)
Recipe by: It’sNotComplicatedRecipes
Bonus: smooth, full of flavour, versatile
109 calories per serving

Spanish food is colourful, vibrant and full of flavour and this pesto epitomises these qualities. Plus it is simple to make!

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Baba Ganoush – The Father of all Eggplant Dips

Check out the recipe here

5 from 9 votes

Protein: 12.6g

Calories: 617kcal

Ready in:45 minutes minutes

Recipe by: Cristina & HurryTheFoodUp

Bonus: flavourful, healthy, light
77 calories per serving

Baba Ganoush – (Eggplant Dip / Aubergine Dip) Flatbreads and pitas go perfectly with this beautiful fusion of Arab-Mediterranean cuisines.

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Roasted Pepper and Aubergine Dip

Check out the recipe here

Ready in: 50 minutes (prep time 20 minutes)
Recipe by: ForkfulOfPlants
Bonus: smokey, nutty, creamy
120 calories per serving

The love child of muhammara and baba ganoush, this mediterannean dip is sweet, creamy, garlicky, smoky and a little bit nutty. Perfect enjoyed with warm grilled pitta and hungry friends.

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Authentic Egyptian Dukkah

Check out the recipe here

4.85 from 26 votes

Protein: 30g

Calories: 992kcal

Ready in:10 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: flavourful, fragrant, useful
120 calories per ⅛ jar

Not strictly a dip or a sauce but so delicious we had to include it! Take your spices to the next level with this Egyptian classic – perfect any dish with this outstanding herb combo!

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Red Pesto with Sun-Dried Tomatoes and Basil

Check out the recipe here

5 from 11 votes

Protein: 16g

Calories: 865kcal

Ready in:8 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: simple, versatile, flavourful
216 calories per ¼ jar

Red Pesto with Sun-Dried Tomatoes and Basil. It’s vegan and only calls for 5 ingredients. Blend in a food processor and out comes a first-class pesto!

Ready in: 10 minutes
Recipe by: NourishPlate
Bonus: fresh, creamy, crunchy
118 calories per serving

Easy Vegan Tzatziki made in 10 minutes or less. It’s creamy, garlicky and refreshing! It is so delicious that it goes so well with any dish. Plus, it makes any hot day cooler!

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How To Make Homemade Hummus

Check out the recipe here

5 from 3 votes

Protein: 25g

Calories: 850kcal

Ready in:5 minutes minutes

Recipe by: Hurry The Food Up

Bonus: smooth, delicious, healthy
206 calories per ¼ bowl

How To Make Homemade Hummus. A ridiculously easy three minute take on the classic dish. Perfect as a dip or healthy snack to keep you feeling full between meals.

5 from 3 votes

Prep Time:5 minutes minutes

Total Time:5 minutes minutes

Servings:1 bowl

Calories:850kcal

Author: Hurry The Food Up

Ingredients

Instructions

  • Open the chickpeas and drain them using a sieve or colander. Save half the water, rinse the chickpeas and put them in a wide mixing bowl with the water.

  • Crush the garlic and add it to the bowl, along with all the other ingredients (except the paprika powder).

  • Use a hand blender to smooth it into a paste. If it’s too thick add a tiny drop of water. Go easy, you don’t want it runny.

  • Sprinkle with paprika powder for a cool red garnish.

  • Done, enjoy!

NOTES

This recipe was provided by our good friend Sarah. Thanks Sarah, you rock!

IF YOU LIKED THIS RECIPE: there are loads of other great dips out there, like this lush high-protein white bean dip, or for something a bit different there’s this amazing (and easy) homemade red pesto!

Nutrition

Nutrition Facts

45 Vibrant Vegan Mediterranean Recipes – Munching through the med!

Amount per Serving

Calories

850

% Daily Value*

Fat

57

g

88

%

Saturated Fat

8

g

50

%

Sodium

2430

mg

106

%

Potassium

785

mg

22

%

Carbohydrates

68

g

23

%

Fiber

22

g

92

%

Sugar

1

g

1

%

Protein

25

g

50

%

Vitamin A

1053

IU

21

%

Vitamin C

17

mg

21

%

Calcium

173

mg

17

%

Iron

7

mg

39

%

* Percent Daily Values are based on a 2000 calorie diet.

DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

So now you see how many options there are when it comes to trying a plant-based mediterranean diet! Enjoy cooking, and let us know which vegan mediterranean recipes were your favourites in the comments (and next time, why not try these veggie Mediterranean meals?)!

45 Vibrant Vegan Mediterranean Recipes - Munch your way through the med! (2024)

FAQs

Is there a vegan version of the Mediterranean diet? ›

A vegan Mediterranean diet combines the heart-healthy elements of the Mediterranean diet with plant-based eating. This can help promote improved cardiovascular health, weight management, and overall well-being. For more information, check out our guide: The Ultimate Guide to a Vegetarian or Vegan Mediterranean Diet.

What is the quintessential Mediterranean diet? ›

Basic Guidelines of the Mediterranean Diet

Food is mainly from plant sources, including fruits and vegetables, beans, nuts, grains. Vegetables are the main course, meat or poultry is a side dish and is not consumed daily. Food is minimally processed. The meals are made up of vegetable based simple home-cooked dishes.

What is the plant rich Mediterranean diet? ›

Overview
  1. Lots of vegetables, fruit, beans, lentils and nuts.
  2. A good amount of whole grains, like whole-wheat bread and brown rice.
  3. Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
  4. A good amount of fish, especially fish rich in omega-3 fatty acids.
  5. A moderate amount of natural cheese and yogurt.
Mar 7, 2024

Can you do the Mediterranean diet without dairy? ›

This is the ideal meal plan for Dairy Free families looking to live a Mediterranean-inspired lifestyle. Plenty of produce, olive oil, whole grains, seafood, and great food will have you looking and feeling your best! No milk, cheese, butter, or dairy of any kind.

Why are eggs limited on Mediterranean diet? ›

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

What is the best plant-based milk for Mediterranean diet? ›

Milk is not traditionally part of a Mediterranean diet. If you're new to this way of eating and are struggling to cut down your dairy, you can substitute it with unsweetened almond or soy milk, since nuts and legumes are staples of the diet.

What are 3 cons of the Mediterranean diet? ›

There may be health concerns with this eating style for some people, including:
  • You may gain weight from eating fats in olive oil and nuts.
  • You may have lower levels of iron. ...
  • You may have calcium loss from eating fewer dairy products.
Jul 30, 2022

What is not allowed on a Mediterranean diet? ›

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

What are the 2 most recognized ingredients in Mediterranean diet? ›

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

Are eggs allowed on a Mediterranean diet? ›

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.

What bread is good for the Mediterranean diet? ›

Is sourdough bread allowed on the Mediterranean diet? Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.

Why is butter not allowed on Mediterranean diet? ›

These unsaturated fats used in the Mediterranean diet can have positive effects on your health, by lowering cholesterol and support heart health. Mediterranean diet meals don't include saturated and trans fats, like butter, fried and fast food, fatty cuts of meat or cheese types.

Can I drink coffee on the Mediterranean diet? ›

Wondering what to drink on the Mediterranean diet? Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea.

What cheese is ok on a Mediterranean diet? ›

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

Can a Mediterranean diet be plant-based? ›

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.

Is almond milk allowed on the Mediterranean diet? ›

You can drink dairy on the Mediterranean diet, including cow's dairy and dairy alternatives (e.g. almond milk or soy milk). This also means that you can consume yogurt and cheese, although it still makes sense to reduce your consumption of these foods as they are high in calories and fats.

Is Flexitarian the same as Mediterranean diet? ›

Much newer to the scene, the Flexitarian Diet [5] is a way of eating that is primarily vegetarian with occasional fish and meat intake. Like the Mediterranean Diet, it includes all food groups but emphasizes nutrient-dense foods, including plant-based proteins such as peanuts, peanut butter, seeds, tofu, etc.

Can you eat tofu on a Mediterranean diet? ›

Foods To Eat

Also, a serving of meat, fish, or eggs here or there is allowed on a green Mediterranean diet. However, those protein sources are frequently supplanted by other sources like tofu, beans, nuts, or quinoa.

References

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Name: Kieth Sipes

Birthday: 2001-04-14

Address: Suite 492 62479 Champlin Loop, South Catrice, MS 57271

Phone: +9663362133320

Job: District Sales Analyst

Hobby: Digital arts, Dance, Ghost hunting, Worldbuilding, Kayaking, Table tennis, 3D printing

Introduction: My name is Kieth Sipes, I am a zany, rich, courageous, powerful, faithful, jolly, excited person who loves writing and wants to share my knowledge and understanding with you.