Mediterranean Recipes

Discover nutritious, delicious Mediterranean recipes to support your health journey

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Herb-Roasted Mediterranean Vegetables

A colorful mix of seasonal vegetables roasted with olive oil, garlic, and herbs. Simple yet flavorful, and perfect as a side dish or light meal.

side dish dinner vegetarian vegan gluten-free low-calorie roasted

45 min 160 cal 4 servings

Serving: 1 cup (240g)

P: 3.0g C: 15.0g F: 10.0g

Hummus and Veggie Sticks Plate

A scoop of hummus served with pre-cut or quickly cut vegetable sticks like cucumber, carrots, and bell peppers. Simple, plant-based, and requires no cooking.

lunch snack vegetarian vegan gluten-free high-fiber quick plant-based no-cook

5 min 200 cal 1 servings

Serving: 1 plate (60g hummus + 150g veggies)

P: 6.0g C: 25.0g F: 9.0g

Hummus and Veggie Wrap

A whole wheat wrap filled with creamy hummus and plenty of fresh vegetables for a satisfying plant-based lunch.

lunch vegetarian vegan plant-based portable whole-grain quick

10 min 320 cal 1 servings

Serving: 1 large wrap

P: 12.0g C: 45.0g F: 11.0g

Lentil Soup with Vegetables

A hearty soup made with lentils, carrots, onion, celery, and warm spices. Filling and rich in plant-based protein and fiber.

lunch vegetarian vegan gluten-free high-fiber high-protein soup meal-prep

50 min 260 cal 4 servings

Serving: 1.5 cups soup (approx. 350ml)

P: 14.0g C: 40.0g F: 6.0g

Mediterranean Chickpea and Spinach Stew

A hearty, tomato-based vegetarian stew featuring chickpeas, spinach, and warm Mediterranean spices. Rich in plant protein and fiber.

dinner vegetarian vegan gluten-free high-fiber stew one-pot meal-prep

40 min 290 cal 4 servings

Serving: 1.5 cups stew (350ml)

P: 12.0g C: 40.0g F: 10.0g

Mediterranean Minestrone

A hearty Italian vegetable soup loaded with beans, seasonal vegetables, and herbs. High in fiber and antioxidants with a Mediterranean twist.

lunch dinner soup vegetarian vegan-option high-fiber healthy Italian

45 min 210 cal 6 servings

Serving: 1.5 cups (350ml)

P: 10.0g C: 35.0g F: 5.0g

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