30+ Mediterranean Dinner Recipes to Reduce Body Fat

Watch: The Best Foods to Eat on a Mediterranean Diet

Want to start eating a Mediterranean Diet? EatingWell Senior Digital Meal Plan Editor, Victoria Seaver, M.S., R.D., explains how to set up your kitchen for Mediterranean cooking.

02 of 31

Baked Vegetable Soup

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Originally prepared in the wood-burning hearths of Italian homes, this peasant-style healthy vegetable soup recipe is simple to make in a modern oven. Brimming with artichokes, mushrooms, zucchini and leeks, this easy soup heats up the house as it becomes the perfect warming meal. Source: EatingWell Magazine, Soup Cookbook

03 of 31

Chickpea Salad with Broccoli & Golden Milk-Poached Chicken

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Poaching chicken in turmeric-infused milk for this healthy salad recipe yields tender results with a golden hue. Bright yellow turmeric has been used for centuries in traditional Indian medicine. The early spice's potent antioxidant and anti-inflammatory compound, curcumin, shows promise in fighting certain cancers, including breast, pancreatic, colorectal, lung and prostate. (See Tip to learn more about turmeric's health benefits.) Don't toss the cooking liquid: some of it goes into the salad dressing and you can use what remains to cook grains or as a soup base. Make sure to use whole milk and don't go beyond a bare simmer, otherwise it may curdle. Source: EatingWell Magazine, October 2019

04 of 31

Middle Eastern Chicken & Chickpea Stew

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This quick, protein-rich chicken stew recipe gets great flavor from cumin, lemon juice and garlic. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli. Source: EatingWell Magazine, November/December 2015

05 of 31

Tomato & Artichoke Gnocchi

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Artichoke hearts, olives and a splash of red-wine vinegar give this ultra-quick, healthy vegetarian gnocchi recipe pizzazz. For an additional hit of Mediterranean flavor, try topping with feta cheese. Source: EatingWell Magazine, January/February 2015

06 of 31

White Bean & Avocado Sandwich

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White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day. Source: EatingWell Magazine, July/August 2019

07 of 31

Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

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This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75 percent for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense. Source: EatingWell Magazine, January/February 2019

08 of 31

Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy. Source: EatingWell Magazine, March/April 2018

09 of 31

Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

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This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers. Source: EatingWell.com, August 2017

10 of 31

Baked Eggs, Tomatoes & Chiles (Shakshuka)

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This popular Israeli breakfast or brunch skillet recipe features eggs cooked on a bed of roasted tomato sauce. Serve with warm crusty bread and hot sauce. Source: EatingWell Magazine, March/April 2016

11 of 31

Avocado-Bun Turkey Sliders

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Instead of being served on traditional buns, these turkey sliders are sandwiched inside mini avocados for a clever (and low-carb) meal—because why put avocado on your burger when you can put your burger on an avocado? Quick pickled onions are a pretty and tasty topping, and chipotle mayo seals the deal. Bonus: The burgers are cooked on a baking sheet, so it's easy to whip up a whole batch. Source: EatingWell.com, April 2019

12 of 31

Flat-Belly Soup

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This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low, which can aid in weight loss and lead to—yes—a flatter belly. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes only 20 minutes, start to finish! Source: EatingWell.com, January 2020

13 of 31

Seared Scallops with White Bean Ragu & Charred Lemon

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This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor. Source: EatingWell Magazine, September 2019

14 of 31

Slow-Cooker Mediterranean Stew

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Slow Cooker Mediterranean Diet Stew in White Bowl

This Mediterranean stew is a healthy dinner chock-full of vegetables and hearty chickpeas. A drizzle of olive oil to finish carries the flavors of this easy vegan crock-pot stew. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. Any way you vary it, this stew is sure to go into heavy rotation when you are looking for healthy crock-pot recipes. Source: EatingWell.com, November 2019

15 of 31

Quinoa, Avocado & Chickpea Salad over Mixed Greens

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Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe. Source: Diabetic Living Magazine, Fall 2019

16 of 31

Mushroom-Quinoa Veggie Burgers with Special Sauce

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These hearty mushroom, black bean and quinoa veggie burgers are a healthy and satisfying homemade alternative to store-bought veggie burgers. And they take just 25 minutes of active time to prep, so while they're special enough for entertaining, they're quick enough for weeknight dinners. Source: Eatingwell.com May 2019

17 of 31

Mediterranean Cabbage Soup

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This vegan soup recipe is surprisingly easy to make. The flavorful broth is spiked with garlic, tomatoes and a hint of coriander. Just slice and dice your cabbage and fennel and you'll be enjoying this quick healthy soup in no time. Source: EatingWell.com, January 2020

18 of 31

White Bean Soup with Tomato & Shrimp

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With capers and olives, this heart-healthy soup draws inspiration from Italian puttanesca sauce. Serve with crusty whole-grain bread to soak up the broth. Source: EatingWell Magazine, January/February 2020

19 of 31

Slow-Cooker Tuna Steaks with Escarole-Chickpea Salad

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This fish salad is a unique twist on traditional slow-cooker fare. The slow-cooker tuna steaks carry the bright lemon and rosemary flavors well, which result in an aromatic and fresh fish that perfectly complements the lettuce and chickpeas. Chill it for an easy work lunch the next day. Garnish with fresh rosemary leaves, if desired. Source: Everyday Slow Cooker

20 of 31

Instant Pot Lentil Soup

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This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish. Source: EatingWell.com, December 2019

21 of 31

Flat-Belly Salad

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This salad is a helpful tool for weight loss because it provides a good balance of fiber, protein and healthy fats from loads of veggies and beans, all tossed in a tangy apple-cider vinaigrette. To meal-prep these for lunch throughout the week, pack the dressing and the salad separately and make sure your veggies are thoroughly dried before packing them together. Source: EatingWell.com, May 2018

22 of 31

Piled-High Greek Vegetable Pitas

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The bright, fresh flavors of the Mediterranean come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe—or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature. Source: What to Eat with Diabetes 2019

23 of 31

Vegan Minestrone Soup

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Is minestrone soup vegan? It can be, with the right ingredients! This vegan minestrone soup is heavy on the green vegetables (it has peas, zucchini and kale, to name a few!), setting this quick healthy soup recipe apart from the rest. If you miss the tomatoes, feel free to add them to the mix. Last but not least, enjoy the crispy garlic croutons that float on top and soak up the flavorful broth. Source: EatingWell.com, November 2019

24 of 31

Tomato & Kale Pesto Pasta

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This 25-minute pasta side dish goes well with chicken or fish and can be served either warm or at room temperature. Kale and basil create a fresh-tasting pesto that is packed with protein and taste, thanks to the addition of chickpeas. We like shaved Parmesan sprinkled on the top, but feel free to add toasted pine nuts or walnuts for some crunch. Source: Diabetic Living Magazine

25 of 31

Spinach-Mushroom Frittata with Avocado Salad

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Frittatas are like omelets, only easier--and they taste great hot, warm or cold. This vegetable-packed version is spiked with Mediterranean flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for brunch, lunch or dinner! Source: Diabetic Living Magazine, Summer 2019

26 of 31

Cobb Salad with Herb-Rubbed Chicken

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Try this satisfying salad recipe for an updated version of the classic Cobb. Kale, feta and strawberries give this chicken salad a colorful upgrade. Source: EatingWell Magazine, March 2019

27 of 31

Avocado Egg Salad

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This quick recipe takes classic egg salad to the next level with the addition of creamy avocado. Serve it on a piece of toasted whole-grain bread or inside a tender lettuce leaf. Avocados brown quickly, so plan on making it no more than two hours before you plan to serve it. Source: EatingWell.com, January 2020

28 of 31

Mediterranean Ravioli with Artichokes & Olives

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Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well). Source: EatingWell.com, June 2019

29 of 31

Slow-Cooker Mediterranean Chicken & Chickpea Soup

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This set-it-and-forget-it slow-cooker recipe simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken is the key to making rich soup without adding broth. Source: EatingWell Magazine, March 2019

30 of 31

Spinach & Artichoke-Stuffed Portobello Mushrooms

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Stuffed mushrooms and spinach-artichoke dip come together in this quick vegetarian recipe. Serve these cheesy stuffed mushrooms with a big salad for a satisfying and healthy dinner. Source: EatingWell.com, January 2020

31 of 31

Greek Tuna Casserole

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Tuna casserole is a timeless comfort-food recipe; this one incorporates eggplant, artichoke hearts, oregano, olives and feta cheese for a Greek flair. Source: Diabetic Living Magazine

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