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15 Tasty Vegan Mediterranean Recipes Ideas

Vegan Mediterranean Recipes Ideas are a delicious way to enjoy the vibrant flavors and health benefits of the Mediterranean diet without using any animal products. Known for its fresh ingredients, heart-healthy fats, and nutrient-dense meals, the Mediterranean diet has long been praised for promoting overall well-being.

By focusing on plant-based ingredients like olive oil, legumes, whole grains, and an abundance of fresh vegetables and herbs, vegan Mediterranean recipes are not only tasty but also packed with essential nutrients. These dishes are easy to prepare, full of bold flavors, and perfect for anyone looking to eat healthier while still indulging in satisfying, wholesome meals.

Vegan Mediterranean Recipes Ideas

Vegan Mediterranean Recipes Ideas

1. Hummus with Roasted Red Peppers

Vegan Mediterranean Recipes Ideas Hummus with Roasted Red Peppers

Description

Hummus with Roasted Red Peppers is a creamy, smoky, and slightly sweet twist on the classic Mediterranean dip. Made with chickpeas, tahini, garlic, and fire-roasted red peppers, this hummus is rich in protein, fiber, and healthy fats. It’s perfect as a spread, dip, or even a sandwich filling.

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 large roasted red pepper (or ½ cup jarred roasted red peppers)
  • 2 tbsp tahini
  • 2 tbsp extra virgin olive oil
  • 1 clove garlic, minced
  • Juice of 1 lemon
  • ½ tsp cumin
  • ½ tsp smoked paprika
  • Salt to taste
  • 2-3 tbsp water (as needed for consistency)

Nutritional Information (Per Serving, Approx. 2 tbsp)

  • Calories: 90
  • Protein: 3g
  • Carbohydrates: 7g
  • Fiber: 2g
  • Fats: 6g
  • Sodium: 120mg

This hummus pairs wonderfully with pita bread, fresh veggies, or as a topping for grain bowls.

2. Baba Ganoush

Vegan Mediterranean Recipes Ideas Baba Ganoush

Description

Baba Ganoush is a creamy, smoky eggplant dip that originates from the Mediterranean and Middle Eastern regions. Made with roasted eggplant, tahini, garlic, and lemon juice, this dip has a rich, velvety texture and a deep, smoky flavor. It’s a perfect appetizer served with warm pita, fresh vegetables, or as a spread for sandwiches and wraps.

Ingredients

  • 1 large eggplant
  • 2 tbsp tahini
  • 2 tbsp extra virgin olive oil
  • 1 clove garlic, minced
  • Juice of 1 lemon
  • ½ tsp cumin
  • ½ tsp smoked paprika (optional)
  • Salt to taste
  • 1 tbsp chopped fresh parsley (for garnish)

Nutritional Information (Per Serving, Approx. 2 tbsp)

  • Calories: 80
  • Protein: 1.5g
  • Carbohydrates: 5g
  • Fiber: 2g
  • Fats: 6g
  • Sodium: 90mg

This baba ganoush is a delicious, nutrient-dense dip that’s naturally vegan and gluten-free.

3. Mediterranean Stuffed Grape Leaves (Dolmas)

Vegan Mediterranean Recipes Ideas Mediterranean Stuffed Grape Leaves

Description

Mediterranean Stuffed Grape Leaves, also known as Dolmas, are a flavorful and aromatic dish commonly found in Greek, Turkish, and Middle Eastern cuisines. These tender grape leaves are filled with a delicious mixture of rice, fresh herbs, lemon juice, and spices. Served cold or at room temperature, dolmas make a perfect appetizer or snack, often accompanied by a side of vegan tzatziki or hummus.

Ingredients

  • 30 grape leaves (jarred or fresh, rinsed)
  • 1 cup short-grain rice (e.g., Arborio)
  • ¼ cup extra virgin olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • ¼ cup fresh parsley, chopped
  • ¼ cup fresh dill, chopped
  • ¼ cup fresh mint, chopped
  • Juice of 2 lemons
  • ½ tsp ground cumin
  • ½ tsp ground cinnamon (optional)
  • Salt and black pepper to taste
  • 2 cups vegetable broth (for cooking)

Nutritional Information (Per Stuffed Grape Leaf, Approx.)

  • Calories: 40
  • Protein: 1g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Fats: 2g
  • Sodium: 50mg

These stuffed grape leaves are light, tangy, and full of Mediterranean flavors.

4. Greek Chickpea Salad

Greek Chickpea Salad

Description

Greek Chickpea Salad is a refreshing, protein-packed dish bursting with Mediterranean flavors. Made with chickpeas, fresh vegetables, olives, and a zesty lemon-olive oil dressing, this salad is both nutritious and satisfying. It’s perfect as a side dish, light lunch, or meal prep option for busy days.

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • ½ cucumber, diced
  • ¼ red onion, thinly sliced
  • ¼ cup Kalamata olives, sliced
  • ¼ cup fresh parsley, chopped
  • ¼ cup dairy-free feta (optional)

Dressing:

  • 3 tbsp extra virgin olive oil
  • Juice of 1 lemon
  • 1 clove garlic, minced
  • ½ tsp dried oregano
  • Salt and black pepper to taste

Nutritional Information (Per Serving, Approx. 1 Cup)

  • Calories: 180
  • Protein: 6g
  • Carbohydrates: 18g
  • Fiber: 5g
  • Fats: 10g
  • Sodium: 250mg

This salad is light, flavorful, and packed with Mediterranean goodness.

5. Tabbouleh with Quinoa

Tabbouleh with Quinoa

Description

Tabbouleh with Quinoa is a refreshing twist on the classic Lebanese salad, replacing traditional bulgur with protein-rich quinoa. This vibrant dish is packed with fresh parsley, tomatoes, cucumber, and a zesty lemon-olive oil dressing. It’s light, nutrient-dense, and perfect as a side dish or a healthy meal on its own.

Ingredients

  • 1 cup cooked quinoa (cooled)
  • 1 cup fresh parsley, finely chopped
  • ½ cup fresh mint, finely chopped
  • 1 cup cherry tomatoes, diced
  • ½ cucumber, diced
  • 2 green onions, thinly sliced

Dressing:

  • 3 tbsp extra virgin olive oil
  • Juice of 1 lemon
  • 1 clove garlic, minced
  • ½ tsp salt
  • ¼ tsp black pepper

Nutritional Information (Per Serving, Approx. 1 Cup)

  • Calories: 160
  • Protein: 4g
  • Carbohydrates: 18g
  • Fiber: 3g
  • Fats: 9g
  • Sodium: 150mg

This quinoa tabbouleh is light, refreshing, and packed with fresh Mediterranean flavors.

6. Mediterranean Roasted Vegetables

Mediterranean Roasted Vegetables

Description

Mediterranean Roasted Vegetables are a colorful, flavorful, and nutrient-packed dish that’s perfect as a side, salad topping, or main dish when paired with grains. Roasting enhances the natural sweetness of the vegetables while olive oil, herbs, and garlic add a delicious Mediterranean touch.

Ingredients

  • 1 zucchini, sliced
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 small eggplant, diced
  • 1 red onion, sliced
  • 1 cup cherry tomatoes, halved
  • 3 tbsp extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • ½ tsp smoked paprika (optional)
  • Salt and black pepper to taste
  • 1 tbsp balsamic vinegar (optional)
  • Fresh basil or parsley for garnish

Nutritional Information (Per Serving, Approx. 1 Cup)

  • Calories: 120
  • Protein: 2g
  • Carbohydrates: 14g
  • Fiber: 4g
  • Fats: 7g
  • Sodium: 100mg

These roasted vegetables are rich in antioxidants and bursting with Mediterranean flavors.

7. Mediterranean Chickpea Stew

Mediterranean Chickpea Stew

Description

Mediterranean Chickpea Stew is a hearty, comforting dish packed with protein-rich chickpeas, tomatoes, and warming spices. This flavorful stew is infused with garlic, cumin, and smoked paprika, making it a satisfying meal perfect for any season. Serve it with warm pita bread or over rice for a complete, nourishing meal.

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 can (14.5 oz) diced tomatoes
  • 1 small zucchini, diced
  • ½ red bell pepper, diced
  • 2 tbsp extra virgin olive oil
  • 2 cups vegetable broth
  • 1 tsp ground cumin
  • ½ tsp smoked paprika
  • ½ tsp ground coriander
  • Salt and black pepper to taste
  • ½ tsp red pepper flakes (optional)
  • ¼ cup fresh parsley, chopped (for garnish)
  • Juice of ½ lemon

Nutritional Information (Per Serving, Approx. 1 Cup)

  • Calories: 180
  • Protein: 7g
  • Carbohydrates: 24g
  • Fiber: 6g
  • Fats: 6g
  • Sodium: 350mg

This chickpea stew is rich, flavorful, and perfect for a cozy meal.

8. Vegan Moussaka

Vegan Moussaka

Description

Vegan Moussaka is a plant-based version of the traditional Greek casserole, offering layers of roasted eggplant, a savory lentil filling, and a creamy, dairy-free béchamel sauce. It’s a rich and hearty dish that’s perfect for dinner or meal prep, bursting with Mediterranean flavors.

Ingredients

  • 2 large eggplants, sliced into ½-inch rounds
  • 1 cup cooked green or brown lentils
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 can (14.5 oz) crushed tomatoes
  • 2 tbsp tomato paste
  • 1 tsp ground cinnamon
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 2 tbsp extra virgin olive oil
  • Salt and black pepper to taste

For the Béchamel Sauce:

  • 2 tbsp olive oil
  • 2 tbsp all-purpose flour
  • 2 cups unsweetened almond milk
  • ½ tsp nutmeg
  • Salt and black pepper to taste

Nutritional Information (Per Serving, Approx. 1 Cup)

  • Calories: 230
  • Protein: 9g
  • Carbohydrates: 30g
  • Fiber: 9g
  • Fats: 9g
  • Sodium: 350mg

This vegan moussaka is an indulgent, comforting dish that’s full of Mediterranean flavors, while being entirely plant-based.

9. Baklava with Maple Syrup

Baklava with Maple Syrup

Description

Vegan Baklava with Maple Syrup is a sweet, flaky, and rich Mediterranean dessert made with layers of phyllo dough, ground nuts, and a maple-syrup-based sweet syrup. This plant-based version maintains the beloved sweetness and crunch of traditional baklava while using maple syrup instead of honey, making it completely vegan and just as delicious.

Ingredients

  • 1 package phyllo dough (about 16 sheets)
  • 2 cups mixed nuts (walnuts, pistachios, almonds), finely chopped
  • 1 tsp ground cinnamon
  • 1 cup unsweetened maple syrup
  • 1/2 cup water
  • 1/2 cup coconut sugar or brown sugar
  • 1 tbsp lemon juice
  • 1/4 tsp vanilla extract
  • 1/2 cup vegan butter (melted)

Nutritional Information (Per Serving, Approx. 1 Piece)

  • Calories: 150
  • Protein: 2g
  • Carbohydrates: 18g
  • Fiber: 2g
  • Fats: 9g
  • Sodium: 50mg

This vegan baklava is a perfect treat to satisfy your sweet tooth while enjoying Mediterranean-inspired flavors.

10. Orange and Almond Cake

Orange and Almond Cake

Description

Orange and Almond Cake is a vibrant, fragrant Mediterranean-inspired dessert made with ground almonds and fresh orange juice, creating a moist, light cake. Naturally gluten-free, this cake is sweetened with maple syrup or coconut sugar and topped with a dusting of powdered sugar or fresh orange slices. It’s a perfect dessert for special occasions or a simple afternoon treat.

Ingredients

  • 2 cups ground almonds (almond flour)
  • 1 cup orange juice (freshly squeezed)
  • Zest of 1 orange
  • 1/2 cup maple syrup or coconut sugar
  • 1/4 cup olive oil
  • 1 tsp baking powder
  • 1/2 tsp vanilla extract
  • 1/4 tsp salt
  • Powdered sugar (optional, for dusting)

Nutritional Information (Per Serving, Approx. 1 Slice)

  • Calories: 180
  • Protein: 5g
  • Carbohydrates: 18g
  • Fiber: 4g
  • Fats: 12g
  • Sodium: 40mg

This cake is not only vegan and gluten-free but also full of fresh citrus flavor and healthy fats from almonds.

FAQ

1. Are these vegan Mediterranean recipes easy to make?

Yes! These recipes are designed to be simple and approachable for all skill levels. Many of them use common ingredients and minimal prep, making them perfect for both beginners and seasoned cooks alike.

2. Can I substitute ingredients in these recipes?

Absolutely! Many of the recipes can be customized based on your preferences or what you have on hand. For example, you can swap different types of beans or grains, or use various herbs and spices to suit your taste.

3. Are these recipes suitable for meal prepping?

Yes, many of these vegan Mediterranean dishes are great for meal prepping. Dishes like the Mediterranean Chickpea Stew, Greek Chickpea Salad, and Mediterranean Roasted Vegetables store well in the fridge and are even more flavorful the next day.

4. Can I make these recipes gluten-free?

Yes, most of these recipes are naturally gluten-free or can be easily adapted. For example, you can substitute gluten-free grains like quinoa or rice for those that contain gluten. Always check ingredient labels for hidden sources of gluten, especially in items like wraps or bread.

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