Mediterranean Recipe

The Mediterranean recipe is a celebration of fresh, wholesome ingredients that bring color and vitality to your plate. Filled with vibrant vegetables, olive oil, herbs, and grains, it’s a perfect balance of flavor and nutrition. Every bite captures the essence of coastal cuisine—simple, healthy, and full of sunshine.

This dish brings together the best of Mediterranean flavors in one bowl, combining juicy tomatoes, crunchy cucumbers, chickpeas, and feta cheese with a zesty lemon-olive oil dressing. It’s easy to prepare, making it ideal for quick lunches, light dinners, or meal prep for the week.

Whether served on its own or alongside grilled chicken or fish, this Mediterranean recipe is satisfying, refreshing, and deliciously healthy for any time of the year.

Ingredients List

– 1 cup cooked quinoa or couscous
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 red bell pepper, diced
– ½ small red onion, finely chopped
– 1 cup canned chickpeas, drained and rinsed
– ½ cup Kalamata olives, sliced
– ½ cup crumbled feta cheese
– 2 tablespoons chopped fresh parsley
– 2 tablespoons chopped mint leaves
– 3 tablespoons extra virgin olive oil
– 2 tablespoons fresh lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste

Step-by-Step Instructions

Step 1: Prepare the base by cooking quinoa or couscous according to package directions. Fluff it with a fork and let it cool to room temperature.

Step 2: In a large mixing bowl, combine cherry tomatoes, cucumber, red bell pepper, red onion, chickpeas, olives, feta, parsley, and mint. Toss gently to mix.

Step 3: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper until well blended. This forms your tangy Mediterranean dressing.

Step 4: Pour the dressing over the salad mixture and toss gently to coat every ingredient evenly.

Step 5: Add the cooled quinoa or couscous to the bowl and mix well until everything is evenly distributed.

Step 6: Taste and adjust the seasoning—add more lemon juice for tang or olive oil for richness. Serve immediately or chill for 30 minutes before serving.

Cook Time

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

Servings

Serves 4

Nutritional Information (approx. per serving)

Calories: 290
Carbs: 28g
Protein: 10g
Fat: 14g
Fiber: 6g
Sodium: 310mg

Storage Instructions

Refrigerate leftovers in an airtight container for up to 3 days.
Avoid freezing, as fresh vegetables lose texture when thawed.
Toss again before serving to refresh the flavors.

Pairings/Suggestions

Pair this Mediterranean recipe with grilled chicken, salmon, or shrimp for a protein boost.
Serve it alongside hummus, pita bread, or tzatziki for a complete meal.
It also pairs beautifully with a chilled glass of white wine or fresh lemonade.

Seasonal Relevance

Perfect for spring and summer when fresh vegetables are at their peak.
Great as a refreshing side dish during barbecues or picnics.
Can also be enjoyed year-round as a nutritious lunch or light dinner.

Health Benefits

This Mediterranean recipe embodies the essence of heart-healthy eating. The combination of olive oil, fresh vegetables, and whole grains provides essential nutrients, fiber, and antioxidants.
Olive oil supports healthy cholesterol levels and improves heart function. Chickpeas and quinoa add plant-based protein and promote satiety, making this dish both light and filling.
Fresh herbs like parsley and mint enhance flavor naturally without added salt, while lemon juice provides vitamin C and aids digestion. Overall, this recipe supports balanced nutrition and energy throughout the day.

Pros and Cons

Pros	Cons
Packed with fresh, wholesome ingredients	Not suitable for those avoiding dairy (feta)
Easy to prepare and highly customizable	Must be eaten fresh for best flavor
Vegetarian and protein-rich	May require multiple fresh ingredients
Perfect for meal prep and healthy eating	Doesn’t freeze well due to fresh veggies

Conclusion

This Mediterranean recipe brings together the bright, bold flavors of the coast in one refreshing and nutritious dish. With crisp vegetables, creamy feta, and a lemony olive oil dressing, it’s the perfect blend of texture, color, and taste.

Quick to prepare and endlessly versatile, it can be enjoyed as a standalone meal or paired with your favorite grilled proteins. The combination of wholesome ingredients ensures that every bite is both satisfying and nourishing.

Whether you’re embracing a healthier lifestyle or simply craving something fresh and vibrant, this Mediterranean recipe is a delicious addition to your weekly rotation. Light, flavorful, and easy—it’s everything a wholesome meal should be.

FAQs

Q1: Can I make this recipe vegan?
Yes! Simply omit the feta cheese or replace it with a vegan alternative.

Q2: Can I substitute quinoa with another grain?
Absolutely. You can use couscous, bulgur, or even brown rice for a similar texture and flavor.

Q3: How can I make it spicier?
Add a sprinkle of red chili flakes or a dash of hot sauce to the dressing.

Q4: Can I prepare this in advance?
Yes, it’s great for meal prep. Store the salad and dressing separately, then mix before serving.

Q5: What other add-ins work well in this recipe?
Try adding roasted red peppers, sun-dried tomatoes, grilled zucchini, or pine nuts for extra flavor.