The Mediterranean diet, inspired by the eating habits of Greeks and Italians in the 1960s, is perfect for making the best of summer produce. It includes produce that’s at its best when the weather is warm, like zucchini, cucumber, eggplant, tomatoes, and fresh herbs–everything you’d want to plant in your ideal summer garden. Learn about the health benefits of a Mediterranean diet, what it includes, plus the best vegan Mediterranean recipes to make this summer.
Health Benefits of a Mediterranean Diet
The Mediterranean diet is naturally low in meat and dairy, instead emphasizing a healthy mix of vegetables, fruits, whole grains, and fats daily. It’s low in salt, but makes up for it in flavor from fresh herbs, spice blends, and lemon juice. Traditionally, it includes fatty fish, a small amount of meat, and some cheese, so many Mediterranean dishes are already vegetarian and easy to make plant-based.
The World Health Organization recognizes the Mediterranean diet as a sustainable and healthy dietary pattern.
Research has shown that a Mediterranean diet is effective in reducing the risk of cardiovascular disease. A 2019 review of five meta-analyses published between 2014 and 2018 found that the evidence for the Mediterranean diet’s effects on heart health is “large, strong, and consistent.”
The American Heart Association recommends this eating pattern as a preventative measure and the American Diabetes Association recommends it for reducing the risk factors of type-2 diabetes.
What’s in the Mediterranean Diet?
You’re going to find the same ingredients in a lot of Mediterranean dishes. Zucchini, eggplant, artichokes, cucumbers, fennel, and tomatoes are all common vegetables. Fruits include apricots, figs, dates, pomegranates, grapes, lemons, and olives. For whole grains, use farro, barley, bulgur, rice, polenta, wheat berries, or couscous. And for protein, opt for whole food, plant-based options like chickpeas, white beans, and butter beans. For meatier dishes like shawarma, you could use homemade seitan or packaged vegan meat.
The Best Vegan Mediterranean Recipes to Make
Try these 15 vegan Mediterranean recipes before summer ends.
1. Vegan Eggplant Roll-Ups
An easy, light, summery dinner. These grilled eggplant roll-ups are stuffed with cauliflower rice and served over homemade marinara.
Get the recipe here.
2. Vegan Kibbeh
Kibbeh is traditionally made from ground meat and grains. This vegan version combines bulgur wheat, pumpkin (or butternut squash!) puree, and a stuffing made from spinach, chickpeas, walnuts, and tomatoes.
Get the recipe here.
3. Whole Roasted Cauliflower
This simple, whole-roasted cauliflower is seasoned with Aleppo pepper and served with tahini, hot pepper vinaigrette, and fresh parsley.
Get the recipe here.
4. Ful Medames
Made from fava beans, olive oil, cumin, fresh parsley, and tomatoes, ful medames is a healthy and filling dish to serve alongside vegetables and pita.
Get the recipe here.
5. Vegan Shawarma
This vegan chicken shawarma takes just 15 minutes to throw together—yes, even the quick-pickled red onions.
Get the recipe here.
6. Vegan Dolmas
Stuffed grape leaves, known as dolmas or dolmades, are a summery side best served chilled. They’re made with rice, pine nuts, fresh dill and mint, plus fresh lemon juice.
Get the recipe here.
7. Baked Falafel
Baked or fried, these falafel are delicious. Serve with a platter of rice, greens, and pickled veggies or in a pita pocket.
Get the recipe here.
8. Vegan Menemen
Similar to shakshuka, menemen is a Turkish breakfast dish consisting of eggs in a tomato and pepper stew. Here, eggs are replaced with silken firm tofu. Serve with bread on the side.
Get the recipe here.
9. Vegan Shakshuka
Get the recipe here.
10. Vegan Paella
This one-pot paella is packed with flavor from artichokes, capers, and smoked paprika. While not entirely traditional the fact that you need only one pot to make it is a major selling point for busy weeknights.
Get the recipe here.
11. Baba Ghanoush
Get the recipe here.
12. Cucumber Tomato Onion Salad
Made from crisp cucumbers, tomatoes, red onion, and parsley, this refreshing side salad showcases the best of summer produce. Pro tip: throw some kalamata olives into the mix.
Get the recipe here.
13. Tabbouleh
Tabbouleh is a Levantine salad that’s plant-based by default. Traditionally made with bulgur, this easy version uses couscous instead, but still packs all the flavor of fresh parsley and mint mixed with tomatoes, red onion, cucumber, lemon juice, and olive oil.
Get the recipe here.
14. Vegan Tagine
This vegan tagine is slightly fruity with a perfect balance of sweet and savory, thanks to dried apricots, onions, Moroccan spices, and fresh cilantro. Canned chickpeas make it a quick and easy dinner.
Get the recipe here.
15. Briam
This Greek vegetable bake, called briam, will become a staple in your household. This flavorful dish features sliced eggplant and zucchini baked in a summery tomato sauce. Use a mandoline to make slicing easier.
Get the recipe here.
