Bask in the flavors of the Mediterranean coastline with these outrageously delicious recipes that use only healthy, plant-based ingredients. Figs, sun-dried tomatoes, olives, dates, artichokes, chickpeas, and basil feature prominently in these tasty dishes, which bring a bit of international flair into your kitchen. Whether you’re in the mood for Greek-inspired stuffed tomatoes or hearty Italian gnocchi, these vegan Mediterranean recipes will satisfy both your taste buds and the travel bug.
Each bite of this colorful Turkish-inspired recipe is packed full of fresh Mediterranean flavors. Cauliflower florets and chickpeas are coated in a savory blend of spices and roasted until they’re infused with a rich, shawarma-like flavor. We’ve made it a bowl with brown rice, refreshing cucumber, crunchy bell pepper, and a heavy drizzle of tahini sauce.
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What’s more Mediterranean than a giant antipasto salad of olives, artichoke hearts, and roasted tomatoes? This veggie jumble is turned into a hearty meal thanks to the base of chewy farro that soaks up all the delicious juices. Fresh lemon adds extra brightness to this oil-free recipe.
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You’ll savor every bite of these tender stuffed peppers, which are drizzled with the lemony pan juice right before serving. The tangy filling of black lentils and rice is studded with mint, dill, and raisins for a vegan dish that captures all the best flavors of the Greek islands.
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The secret ingredient in this cream-free fettuccine alfredo? Almond butter! The smooth texture of the nut butter blends beautifully with cannellini beans and nutritional yeast to create a decadent-tasting cheesy sauce. The intense flavor of sun-dried tomatoes and satisfying crunch of snap peas kick things up a notch.
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Most store-bought pestos are packed full of unhealthy oil, but this easy recipe gets its richness from cashews . Simply blend all the ingredients together in a food processor and then drizzle over homemade pizza or pasta, or use it as a dip for fresh veggies.
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This clever recipe incorporates all the fixings of Greek salad onto a hearty round of whole wheat pita bread. A base of creamy hummus holds down a combination of salad greens, grape tomatoes, and tangy pickled onions that one reader reviewed as “a great refreshing summer meal!”
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Who says salads aren’t filling? Freshly air-fried falafels add delicious heft to this recipe, which features classic Mediterranean ingredients. Hearty bulgur, juicy tomatoes, crunchy cucumber, and briny olives create a kaleidoscope of flavors, and a generous drizzle of creamy cashew-based dressing is the perfect finishing touch.
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Transform raw asparagus into eye-catching ribbons that bring earthy crunchiness in this flavor-packed arugula salad. Segments of juicy citrus, hearty cannellini beans, and salty olives soak up a tangy mustard vinaigrette.
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You’ll be daydreaming of warm nights and salty ocean air whenever you indulge in these delicious treats. The creamy fig layer is enhanced with vanilla and lemon juice then sprinkled with a crumbly walnut-oat topping. This easy recipe is perfect as both a morning snack or something sweet after dinner!
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This impressive homemade gnocchi recipe features a tangy parsley-tahini sauce. The pillowy soft pasta is sautéed with meaty mushrooms and tender spinach for a deliciously balanced dish that is sure to impress anyone lucky enough to snag a bite.
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Sink your teeth into this scrumptious Mediterranean-inspired recipe, which is halfway between a falafel and a veggie burger. The homemade chickpea patties are full of savory spices and piled high with crunchy veggies. The roasted red pepper hummus adds a delicious creamy element that takes these open-face sandwiches to the next level.
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Whip up a batch of this homemade pita bread to nosh on while you cook your way through this roundup of vegan Mediterranean recipes! Just five simple ingredients come together to create a deliciously fluffy and tender snack. Ideal for dipping into hummus, stuffing with tasty fillings, or toasting into chips.
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The perfect recipe to enjoy any time of day, these savory toasts feature an easy basil-infused bean spread that is also delicious as a dip for veggies and chips. A refreshing topping of tomatoes, cucumbers, and scallions adds brightness to the bread and conjures up daydreams of enjoying breakfast in a quaint town along the Mediterranean sea.
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Polenta is a uniquely Mediterranean dish made from boiled stone-ground cornmeal. In this mouthwatering recipe, plain polenta is given a makeover when it’s combined with creamy sweet potatoes and topped with a savory mixture of mushrooms and tomatoes. Sprinkle with toasted pine nuts to add some crunch!
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A medley of fresh veggies simmer in a flavorful broth with hearty lentils to create a stew that really hits the spot. The aromatic flavors of oregano and cumin are laced throughout this dish, which is light enough for warm days but substantial enough for cold nights. Feel free to garnish with a squeeze of lemon juice.
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Greetings from Greece! These juicy stuffed tomatoes are bursting with the Mediterranean flavors of pine nuts, parsley, and dried currants. The tomato shells get deliciously soft and tender in the oven while the brown rice soaks up the stuffing flavors. You’ll definitely be coming back for seconds with this dish.
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These handheld sliders are the perfect party appetizer. Grilled zucchini planks sandwich a savory chickpea patty that’s full of Italian herbs and fresh produce. Juicy tomatoes add extra heft and a drizzle of balsamic vinegar adds a touch of sweetness that will leave you licking your fingers for every last crumb.
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Simple and satisfying, present a plate of these beautiful stuffed dates at your next dinner party and prepare for the compliments to roll in. A mixture of chopped nuts and orange zest are spooned into the center of the sticky fruits for a naturally sweet treat that tastes truly decadent.
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Break out that old whole grain loaf you have in the pantry: A crusty slice of bread is perfect for sopping up the delicious tomato sauce coating this veggie jumble. Potatoes and green beans are tossed with hearty cannellini beans and briny olives for a medley of flavors that transports you straight to the Mediterranean coast.
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Rich artichoke hearts perfectly complement the onion-y tang of leeks in this simple pasta dish that will satisfy your entire household. Green lentils add substance while a lemon-tahini sauce coats the tender noodles with creamy decadence. Season everything with extra herbs, and enjoy!
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Opt for the best produce you can find for this visually stunning salad, which tastes just as divine as it looks. Chewy couscous is cooked with warming spices and layered on a bed of lettuce alongside carrots, raisins, walnuts, and fresh peas. The tahini mustard dressing tastes like liquid gold and binds all the good-for-you ingredients together.
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Freekeh is a cereal grain most commonly used in North African cuisine and is the delicious base of this meal-worthy salad. The tender grains expertly anchor the zesty flavors of grapefruit, mint, parsley, and scallions that comprise this unique twist on tabbouleh. Avocado slices add a delightful creaminess you won’t want to skip!
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Imagine yourself relaxing in the Tuscan countryside as you sip on the savory broth of this light-and-bright soup. Yellow summer squash, kale, and cannellini beans are simmered to tender perfection and seasoned with zesty lemon juice. Add a crack of black pepper, and bon appétit.
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This homemade hummus gets its vibrant orange hue from harissa, a North African chile paste that adds a spicy twist to your standard hummus recipe. Roasted red pepper and tomato paste give it a hit of subtle sweetness, while the tahini delivers a luscious consistency without any oil. Serve this simple dish as the centerpiece of a veggie platter at your next party.
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Eat like the Sicilians do and pile your plate high with these crispy rice balls (aka arancini), which taste best when dipped in marinara sauce. The savory rice mixture is wrapped around a creamy mushroom and pea filling and baked until golden brown. You might want to make a double batch, because these snacks disappear quickly!
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This simple flatbread showcases fresh figs in all their glory. The thin dough is topped with a base of sweet cashew-based cream, a drizzle of maple syrup, and thick slices of the fresh purple fruit. Strips of orange zest add a citrusy kick to turn this Mediterranean recipe into a truly memorable dessert.
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Fluffy focaccia bread is great on its own, but adding sun-dried tomatoes and caramelized onions really ups the wow factor. Don’t be intimidated by the long cook time—most of that is spent waiting for the dough to rise so you have a delicate, airy loaf to sink your teeth into. Serve warm or at room temperature.
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All your favorite Mediterranean flavors come together in this vibrant soup, which features chickpeas, tomatoes, and red bell pepper. A crunchy topping of toasted pepitas adds tasty texture, while sprigs of parsley bring that garden-fresh feeling to each bite. One reader raves, “Delicious! Was even more flavorful the next day.”
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Megan Edwards is a staff writer and content producer for Forks Over Knives. She is also a certified RYT-500 yoga teacher who is passionate about cultivating holistic wellness through plant-based eating, mindful movement, and meditation. With a background in journalism and marketing, she supports both the online presence and quarterly print magazine for Forks Over Knives.
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Comments (12)
Beautiful pics and inspiring recipes. There are several that I can’t wait to try! Many thanks!!!
Thank you for these recipes! They all look delicious! Can’t wait to get busy and make them!
Oh my goodness – not to repeat what most folks said, but these all look AMAZING – can’t wait to cook my way through the lot! 🙂
What a wonderful selection! Our friends are moving towards a Mediterranean style cooking style. These recipes will help jump-start this effort! Thank you.
These Receipes look fabulous ! I’m definitely going to be busy cooking !
Thank you! Every one of these recipes looks amazing. Can’t wait to work my way through them.
This comes from a Southern lady who grew up on Southern food who is wanting to change her sweet tea ways; not that I cooked the Southern fare. In fact, I’m a terrible cook. But seriously, I am trying to change my diet and lifestyle away from sugar and to fruits and veggies. So I look at these recipes and I might as well be reading a foreign language book: an African based chile, bulgar, date paste, coriander, food processor… I appreciate variety but I need simple. Not recipes with ingredients I will never use again or don’t even know what to do with them. I know the purpose of this segment was Mediterranean but you asked for Comments and after reading through the recipes this was my take away.
To those who say these ingredients are available in any grocery store, I wish that were true. I live in the Midwest, in an urban suburb, and even I can’t find some of these ingredients in my local grocery stores. I am a seasoned cook and have tried many ethnic recipes. Luckily, I have Asian, Middle Eastern, Indian, and even a global foods store I can drive to. But those who live in more rural area, and especially in the SAD areas of most of the Midwest would have to order ingredients online.
If you’re new to vegan cooking, here’s what I would suggest:
Get a couple of different grains like quinoa, bulgar, couscous, or farro from your local grocer. They usually have those. They’ll also have lentils, brown and red.
Basmati rice is nice, but not needed; brown rice is fine.
They should have kalamata olives and capers in jars too, and hopefully tahini.
If no tahini, ground until creamy some cashews and add a drop of sesame oil.
And, try a pre-made sauce or two. Yes, they have preservatives but will at least give you an idea if you will like the dish. If so, then you can hunt for the ingredients.
I’ve done this many times in the past and end up buying the ingredients to make the dishes from scratch and to use those ingredients in other dishes. I keep a list of possible ingredients that I might want to get and the name of the dish it goes in. When I get three dishes that use that ingredient, or if I’ve used it to create a phenomenal dish, I’ll hunt for it.
Hope that helps.
I agree, J! I would need to go to a Whole Foods or similar to find some of these ingredients. I don’t have the budget for that unless I can find several other recipes that use those same ingredients and eat them within the week. My local Publix is severely lacking in the produce department. They didn’t even have avocados or sweet potatoes last time I was there. Forget about Tahini and Harissa lol
Hi J Myers! I think that you will find, if you read the recipes again, that there are ingredients that are unfamiliar to you. All the ingredients the FOK’s recipes use, are found quite easily in most grocery stores. They are just new to you and if tried, could open up a world of new and exciting flavors for your palate! I hope you give it a try, because you may be pleasantly surprised.
Thanks so much for this beautiful roundup of Mediterranean dishes!! Can’t wait to try so many!!
Zoe R, it depends on where you live. In some small Southern towns, it’s hard to get even the things most people in bigger cities call ‘basics.’ Cornmeal, yes. Polenta, not a chance. Collards, yes. Anything else? Not very likely. Iceberg lettuce, yes. Arugula? What in the world is THAT? Romaine? Maybe…. 🙂