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From tzatziki and paella to Greek salads, shakshuka, and tagines, this round-up of Vegetarian Mediterranean Recipes has got it all! All recipes are naturally gluten-free to boot.
What Cuisines Are Considered Mediterranean?
Many countries border the Mediterranean Sea. Here are some Mediterranean cuisines you will find featured throughout this post:
- Egyptian
- Moroccan
- Tunisian
- Algerian
- French
- Spanish
- Greek
- Lebanese
- Syrian
- Israeli
- Slovenian
- Italian
- Croatian
- Albanian
- Turkish
50 Mediterranean Vegetarian Recipes
Baked Feta Recipe
The best baked feta cheese with olives, fresh herbs and olive oil. This is a rich and creamy vegetarian appetizer or side dish.
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Moroccan Chickpea Tagine with Preserved Lemons
Moroccan Chickpea Tagine with Preserved Lemons is a light stew that’s perfect for any time of year. It’s sweet, salty, aromatic and mouthwatering!
Mediterranean Cucumber Salad
A super simple and easy to makeMediterranean Cucumber Saladthat is packed with cucumber, olives, onion, bell pepper, chickpeas, fresh herbs and an utterly delicious homemade dressing! Gluten-free and vegan.
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Easy Tzatziki Sauce
This homemade tzatziki sauce recipe is a creamy condiment with its roots in Greece and Turkey. It is best served cold and works well alongside appetizers and entrées alike. Easily made vegan and dairy-free. From my book The Vegetarian Family Cookbook.
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Beet Salad with Feta Cheese
The easy and delicious beet salad with feta cheese is flavorful, and satisfying and works well as a meal, side dish, or appetizer.
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Harissa Chickpeas
A flavorful Moroccan inspired Harissa Chickpeas dish delicately spiced with orange and fresh herbs. This spicy side dish is vegan, quick + easy to make and bursting with beautiful flavors!
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Greek Spicy Feta Cheese Dip (Tirokafteri) | Bite Sized Kitchen
A delicious last minute 3 ingredient dip you’ll want to make over and over again! This Spicy Greek Feta Cheese Dip also knows as
Air Fryer Falafel
Crispy and tender air fryer falafel made with delicious, nutritious ingredients. Naturally gluten-free and vegan.
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Moroccan Spiced Stuffed Eggplant | My Darling Vegan
Moroccan Stuffed Eggplant bursting with flavor! Filled with lentils, tomatoes, and the perfect blend of spices, it’s a delicious vegan and gluten free meal.
Italian Flat Beans Recipe
A quick and easy recipe for Italian Flat Beans Recipe. Learn how to grill and season these Italian Flat Beans to perfection so they become your favourite summer dish. Indulge in citrusy and earthy aromas with tangy flavours.
Homemade Roasted Walnut Dukkah (Duqqa) Recipe – An Egyptian Spice Blend – MOON and spoon and yum
This easy, beautiful and delicious Roasted Walnut Dukkah is made with a blend of walnuts, sesame seeds, cumin seeds, coriander, black peppercorns, and sea salt. You’ll find yourself putting this Egyptian condiment on anything and everything as you fall in love with its complex flavors and pleasing textures! Naturally gluten-free and vegan.
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Dolmas Salad (Grape Leaf Salad) with Roasted Cauliflower Rice
This delicious dolmas (grape leaf) salad with roasted cauliflower rice makes a great side dish for hummus and falafel.
Shakshuka Recipe – A Perfect Brunch – Peter’s Food Adventures
This Shakshuka recipe is one of my favorite Middle Eastern meals. Colorful, spicy and delicious. Perfect for breakfast, brunch or dinner.
Gut Friendly Lemon Garlic Hummus
If you struggle with food sensitivity or gut issues in general, hummus is probably not your go to dip. But if the chickpeas are soaked and peeled first, they behave quite differently once whipped into a delicious, creamy hummus that’s bursting with flavor. This hummus is light and lemony and works perfectly to accompany your favorite vegetables.
Caponata alla Siciliana
Caponata Siciliana is a traditional Italian eggplant stew from Sicily. It’s easy, versatile and great as a side dish, main or as an appetizer! Vegan.
Horiatiki (Greek Village Salad) – Flavor the Moments
Horiatiki, or Greek Village Salad is a classic Greek salad with no lettuce. It’s simple, rustic and chunky, and it’s tossed in homemade Greek dressing!
Slow Cooker Ful Medames – this healthy table
This ful medames recipe is a filling, comforting, and delicious Middle Eastern dish.
This Turkish Cacik Recipe is Like Tzatziki but Better
This Turkish cacik recipe uses plain yogurt, cucumber and mint and is so easy to make at home.
Socca Pizza
20-minute Socca Pizza Recipe with onion, rosemary, feta cheese and a garlic and basil marinara sauce. Gluten-free with a vegan option.
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Easy Spanish Vegan Paella (Gluten-Free, Allergy-Free)
Easy meatless recipe for the traditional Spanish rice dish! Vegan Paella is gluten-free, allergy-free, packed with authentic flavors, & hearty vegetables.
PISTO (SPANISH VEGETABLE STEW)
Having enjoyed traditional Spanish pisto on many occasions during my travels, I’ve always wanted to make it at home and share a recipe with you on the blog. It’s a dish that brings a lot of warm memories and I hope you like it as much as I do.
Baba Ganoush Recipe | Smokey Roasted Aubergine Dip – By The Forkful
A super-easy smokey roasted aubergine dip that is perfect for lunches or relaxed dinner parties.
Mediterranean Quinoa Salad Recipe (Vegan +GF) • Veggie Society
Mediterranean Quinoa Salad, a protein packed vegan salad of cucumbers, tomatoes, olives & dairy-free feta coated in olive oil + red wine vinegar dressing.
How to Make Polenta – an Easy Italian Recipe – Christina’s Cucina
A simple and delicious corn meal dish that has been made in Italy for centuries.
Easy Vegan Vegetable Tagine
This easy vegan vegetable tagine combines butternut squash, chickpeas and spices into a hearty warming dish. It’s simple to make and bursting with flavour.
Classic Greek Salad Dressing (authentically Greek!)
Makeover your favorite salad with this authentic greek salad dressing! A savory blend of olive oil, red wine vinegar, lemon juice, garlic, and herbs.
Spanish Beans with Tomatoes {easy, 20 mins}
This 1-pot flavourful Spanish Beans recipe take just 20 mins and 7 ingredients! This bean stew is great as tapas, main or side. Readers love this dish!
Lebanese Garlic Sauce (Traditional Toum) – Cooked by Julie
For a quick dip, make this delicious Lebanese Garlic Sauce aka traditional toum. It takes 5 minutes to make and only requires four ingredients.
Greek Yogurt Cheese (Fresh Labneh)
Strain Greek yogurt in a cheesecloth for a few days to make a healthy yogurt cheese! Creamy, spreadable, and packed with protein!
Roasted Mediterranean Olives – It’s Not Complicated Recipes
My Roasted Mediterranean Olives are an easily prepared, tasty appetiser and ideal accompaniment to a glass of wine. Perfect for when you are entertaining! It’s delicious served over pasta as well.
An Easy Makdous Recipe (Pickled Eggplant)
A Makdous is a Levantine pickled eggplant that is stuff with walnut and herbs, and soaked with olive oil.
Beet Carpaccio with Goat Cheese – Six Hungry Feet
Fresh and delicious side dish. Our beet carpaccio with Goat cheese and fresh mint vinaigrette is gonna be a hit this summer!
Falafel Recipe – Step by Step Falafel Recipe (V+GF)
A staple in the Mediterranean diet, this quick step by step easy recipe to make falafel using garbanzo beans (canned/dry), mint, garlic, and few other ingredients. Freezes well. It tastes absolutely delicious, the mixture can be made and frozen for upto a month.
Cherry Tomato Caprese Salad
Cherry tomatoes are in season all year round, so why not make this flavorful side dish the next time you need something versatile that goes with just about anything–steak, chicken, fish, or even just a hunk of bread! This Cherry Tomato Caprese Salad is made with your favorite Mediterranean flavors …
Rapini (Broccoli Rabe) with Garlic – Cooking with Mamma C
Rapini with garlic is a delicious vegan and gluten-free side dish. Blanching the rapini reduces its bitterness before sautéeing it in olive oil.
Three Cheese Melanzane Parmigiana (Eggplant Parmesan) – Emma Eats & Explores
This delicious Three Cheese Melanzane Parmigiana (Eggplant Parmesan) is a glutenfree version of the Italian recipe. Paleo, Grainfree, Low Carb & Vegetarian
Mediterranean Yellow Rice – Veggies Save The Day
Mediterranean Yellow Rice is seasoned with garlic, cumin, and cilantro. Easy to make in 30 minutes, this turmeric rice pairs well with any entree.
Greek yogurt cucumber salad – Pepper Bowl
Greek yogurt cucumber salad is a healthy dish that you can treat yourself on this hot summer week. I need just a few minutes to make this dish that filled with the wholesome yogurt, fresh cucumber,and dill. This mediterranean cucumber yogurt salad recipe gives you an energized feeling after a hard,…
Easy Lebanese Salad – A Cedar Spoon
Easy Lebanese Salad, also known as Lebanese Salata, is a salad mixing chopped tomatoes, bell pepper, onion, cucumber, green onion and parsley topped with a lemony-mint dressing. This is healthy, light and the prefect addition to any meal or add grilled chicken or salmon to make it a meal itself.
Hummus and Spicy Turkish Ezme Salad | Neighborfood
This Spicy Turkish Ezme is a delightful relish or spread made from fresh tomatoes, peppers, and red pepper flakes. It pairs well with hummus, kebabs, and other Mediterranean dishes.
Mediterranean chickpea, pepper and olive stew
A delicious vegetarian stew with chickpeas, peppers, olives, spinach and butter beans.
Sauerkraut and Bean Stew (Slovenian Jota) | The Minimalist Vegan
A beautifully sweet and sour Slovenian sauerkraut and bean stew that is both humble and flavourful.
The Best Hummus Recipe (3 Ingredients) | Shane & Simple
This is the BEST homemade hummus recipe, EVER! It’s smooth, creamy, and you only need 3 ingredients. Ready in less than 10 minutes.
Risi e Bisi – Italian Rice & Peas – Dairy-Free – A Virtual Vegan
Creamy and velvety Rise e Bisi. A traditional rice dish from Venice. Easy to make with a handful of basic ingredients & very budget friendly.
Eggplant Caponata Recipe (Plant-Based and Naturally Allergy-Friendly)
This eggplant caponata is bursting with flavors of the Mediterranean! It’s easy to prepare and we have tips for how to serve it as an appetizer or main.
Vegan Tzatziki Potato Salad | Eating by Elaine
This healthy Vegan Tzatziki Potato Salad recipe is full of fresh flavor and has the creamiest texture without any mayo! The Mediterranean flavors pair wonderfully with the buttery soft potatoes and crunchy onions. You won’t miss the mayonnaise at all in this easy side d…
Mediterranean White Bean Soup with Harissa & Tahini (Vegan) – Zen and Zaatar
This Mediterranean white bean soup is flavored with Harissa and tahini. Filled with kale, parsley, and thyme, this vegan soup is creamy and hearty.
Greek Orange Salad with Fresh Mint Recipe (Quick & Easy!)
This fresh orange salad is an impressive 15-minute dish. Made w/ mint, onions, olives, and a tangy vinaigrette. Dairy-free, gluten-free, vegan, paleo.
Olive Tapenade • Happy Kitchen
Easy, healthy and delicious Mediterranean green olive tapenade makes an amazing bread spread and vegetable dip. 10-minute vegan recipe.
Haytaliyeh Recipe • Vegan Lebanese Milk Pudding • Very Easy!
Learn how to make creamy Haytaliyeh (vegan) is an easy solid milk pudding Lebanese recipe for the whole family. Haytaliyeh only requires 6 ingredients.
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50 Vegetarian Mediterranean Recipes
From tzatziki and paella to Greek salads, shakshuka, and tagines, this round-up of Vegetarian Mediterranean Recipes has got it all! All recipes are naturally gluten-free to boot.
5 from 1 vote
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Course: Appetizers, Condiments, Main Course, Salad, Sides
Cuisine: Mediterranean, Vegetarian
Diet: Gluten Free, Vegan, Vegetarian
Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Servings: 8 people
Author: Kristen Wood
Ingredients
Cucumber Salad
- 1 cucumber diced, peel on
- 1 bell pepper chopped
- 1/2 cup chickpeas from a can or freshly cooked
- 1/4 cup parsley chopped
- 1/4 cup olives of choice chopped
- 1/4 red onion diced
Dressing
- 5 tablespoons olive oil
- 5 tablespoons lemon juice
- 1/2 teaspoon dried oregano
- 1/4 teaspoon sea salt or pink salt
- 1/8 teaspoon dried dill weed
- 1/8 teaspoon ground black pepper
Optional
- 1/3 cup feta cheese crumbled
Instructions
Salad
In a large bowl combine all salad ingredients (cucumber through red onion).
Dressing
In a small bowl combine all dressing ingredients.
Combine and Serve
Drizzle the dressing over the salad and toss to combine. Optionally, top with some crumble feta cheese (omit for vegan version).
Serve and enjoy!
Nutrition
Serving: 0.5cup | Calories: 114kcal | Carbohydrates: 6g | Protein: 1g | Fat: 10g | Saturated Fat: 1g | Sodium: 142mg | Potassium: 137mg | Fiber: 2g | Sugar: 2g | Vitamin A: 667IU | Vitamin C: 27mg | Calcium: 17mg | Iron: 1mg
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Kristen Wood
Kristen is a writer, photographer, recipe developer, and certified functional nutrition expert. She is also the author of Fermented Hot Sauce Cookbook, Vegetarian Family Cookbook, and Hot Sauce Cookbook for Beginners. Her work has been featured in various print and online publications including Elle, Chicago Sun-Times, Martha Stewart, MSN, Healthline, and many more. Kristen is also a syndicated writer for The Associated Press.
