Here are some delicious Mediterranean-inspired vegan recipes, packed with fresh flavors and plant-based goodness:
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1. Vegan Mediterranean Chickpea Salad
A refreshing and hearty salad, perfect for a light lunch or side dish.
Ingredients:
1 can chickpeas, drained and rinsed
1 cucumber, diced
1 pint cherry tomatoes, halved
1/2 red onion, finely chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped
2 tbsp olive oil
2 tbsp lemon juice
1 tsp dried oregano
Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chickpeas, cucumber, tomatoes, onion, olives, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Chill in the fridge for 30 minutes before serving.
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2. Vegan Falafel
These crispy, savory falafel are made from chickpeas and herbs, perfect for sandwiches or bowls.
Ingredients:
1 can chickpeas, drained and rinsed
1 small onion, chopped
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp cayenne pepper (optional)
1 tbsp flour (or chickpea flour)
Salt and pepper to taste
Olive oil for frying
Instructions:
1. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne pepper, flour, salt, and pepper. Pulse until the mixture is well combined but still slightly chunky.
2. Form the mixture into small balls or patties.
3. Heat a little olive oil in a skillet over medium heat. Fry the falafel for 3-4 minutes per side, until golden and crispy.
4. Serve with pita bread, hummus, and a side of salad.
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3. Vegan Hummus
A creamy, flavorful dip made with chickpeas, tahini, and olive oil. Perfect for snacks or as a spread.
Ingredients:
1 can chickpeas, drained and rinsed
1/4 cup tahini
2 tbsp olive oil
2 tbsp lemon juice
1 garlic clove, minced
1/2 tsp ground cumin
Salt to taste
Water to thin (if needed)
Instructions:
1. In a food processor, combine the chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt.
2. Process until smooth, adding water a tablespoon at a time to reach your desired consistency.
3. Taste and adjust seasoning if needed.
4. Serve with pita bread, veggies, or as a sandwich spread.
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4. Vegan Mediterranean Wraps
A delicious and filling wrap filled with fresh veggies, hummus, and olives.
Ingredients:
4 whole-wheat tortillas
1 cup hummus
1 cup mixed greens (spinach, arugula, etc.)
1 cucumber, thinly sliced
1 tomato, sliced
1/4 cup Kalamata olives, pitted and sliced
1/4 cup red onion, thinly sliced
1/4 cup fresh parsley, chopped
Lemon wedges for serving
Instructions:
1. Spread hummus evenly over each tortilla.
2. Layer the greens, cucumber, tomato, olives, onion, and parsley on top.
3. Fold in the sides of the tortilla and roll up tightly to form a wrap.
4. Slice and serve with lemon wedges on the side.
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5. Vegan Mediterranean Pasta
A light pasta dish full of Mediterranean flavors like tomatoes, olives, and fresh herbs.
Ingredients:
12 oz whole wheat or gluten-free pasta
1 cup cherry tomatoes, halved
1/4 cup Kalamata olives, pitted and sliced
1/2 red onion, thinly sliced
1/4 cup olive oil
2 cloves garlic, minced
1 tsp dried oregano
Fresh basil, chopped (for garnish)
Salt and pepper to taste
Instructions:
1. Cook the pasta according to package instructions. Drain and set aside.
2. In a large pan, heat olive oil over medium heat and sauté the garlic and onion until softened.
3. Add the cherry tomatoes, olives, oregano, salt, and pepper. Cook for 5 minutes until the tomatoes soften.
4. Toss the cooked pasta into the pan and mix until well combined.
5. Garnish with fresh basil and serve warm.
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6. Vegan Mediterranean Stuffed Peppers
Sweet bell peppers stuffed with couscous, tomatoes, olives, and herbs.
Ingredients:
4 bell peppers, tops cut off and seeds removed
1 cup cooked couscous or quinoa
1 can diced tomatoes
1/4 cup Kalamata olives, pitted and chopped
1/4 cup red onion, finely chopped
1 tsp dried oregano
1/4 cup fresh parsley, chopped
Salt and pepper to taste
Olive oil for drizzling
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine the cooked couscous, diced tomatoes, olives, onion, oregano, parsley, salt, and pepper.
3. Stuff the peppers with the couscous mixture and place them in a baking dish.
4. Drizzle with olive oil and bake for 25-30 minutes, until the peppers are tender.
5. Serve warm.
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7. Vegan Greek Salad
A classic Greek salad made without dairy but still full of vibrant flavors.
Ingredients:
1 cucumber, sliced
1 pint cherry tomatoes, halved
1/2 red onion, thinly sliced
1/4 cup Kalamata olives, pitted
1/4 cup fresh parsley, chopped
1/4 cup olive oil
2 tbsp red wine vinegar
1 tsp dried oregano
Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cucumber, tomatoes, red onion, olives, and parsley.
2. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or chill for 20 minutes before serving.
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8. Vegan Mediterranean Pizza
A flavorful pizza topped with olives, artichokes, tomatoes, and a tangy olive oil dressing.
Ingredients:
1 pizza crust (store-bought or homemade)
1/2 cup hummus or tomato sauce
1/2 cup cherry tomatoes, sliced
1/4 cup Kalamata olives, pitted and sliced
1/4 cup artichoke hearts, chopped
1/4 cup red onion, thinly sliced
Fresh spinach or arugula (optional)
Olive oil for drizzling
Instructions:
1. Preheat the oven according to your pizza crust instructions.
2. Spread a thin layer of hummus or tomato sauce on the pizza crust.
3. Top with cherry tomatoes, olives, artichokes, red onion, and spinach (if using).
4. Drizzle with olive oil and bake according to the pizza crust instructions, usually about 10-15 minutes.
5. Serve warm and enjoy!
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These Mediterranean-inspired vegan recipes are packed with fresh ingredients, vibrant flavors, and plenty of plant-based goodness. Enjoy these dishes for lunch, dinner, or as part of a larger meal!
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