Mediterranean Diet Recipes: Middle Eastern-Style

The Mediterranean diet recipe’s way of eating prioritizes whole, unprocessed foods such as fruits, vegetables, whole grains, legumes, nuts, and olive oil, while also including moderate amounts of fish, poultry, dairy, and red wine. Here are the ingredients in Friendly’s Mediterranean diet recipes Middle Eastern-Style. Mediterranean chickpea salad, Mediterranean quinoa bowl, Mediterranean grilled chicken kabobs, Tomato and feta salad, Greek quinoa salad.

By limiting the consumption of red meat, sugar, and processed foods, this dietary pattern has been linked to various health advantages, such as a decreased likelihood of developing heart disease, stroke, and some forms of cancer. Below are three mouth-watering Mediterranean diet recipes that you can easily prepare at home.

Mediterranean Diet Recipes Health Benefits

The Mediterranean diet is a way of eating that’s based on the traditional foods and cooking styles of the countries that surround the Mediterranean Sea. It’s been praised for its numerous health benefits, including reducing the risk of heart disease, stroke, and type 2 diabetes.

The Mediterranean diet emphasizes eating mostly plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts. It also includes moderate amounts of fish and poultry and limited amounts of red meat and sweets. Olive oil is the primary source of fat, and herbs and spices are used to add flavor instead of salt. The Mediterranean Diet Delicious and Nutritious Recipes to Try

1. Mediterranean Chickpea Salad:

Ingredients:

• 2 cups cooked chickpeas
• 1 large cucumber, diced
• 1 large tomato, diced
• 1/2 red onion, diced
• 1/2 cup kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons chopped fresh parsley
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• Salt and pepper, to taste

Instructions:

1.1: In a large bowl, combine the chickpeas, cucumber, tomato, red onion, and olives.

1.2: In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper..

1.3: Pour the dressing over the salad and toss to combine.

1.4: Sprinkle with feta cheese and chopped parsley.

1.5: Mediterranean Grilled Fish.

2. Mediterranean Quinoa Bowl:

Ingredients:

• 1 cup quinoa, cooked
• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 tomato, diced
• 1/4 red onion, diced
• 1/4 cup kalamata olives, sliced
• 2 tablespoons chopped fresh parsley
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, chickpeas, cucumber, tomato, red onion, and olives.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the quinoa bowl and toss to combine.
4. Sprinkle with chopped parsley.

3. Mediterranean Grilled Chicken Kabobs:

Ingredients:

• 1 pound of boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 red bell pepper, seeded and cut into 1-inch pieces
• 1 yellow bell pepper, seeded and cut into 1-inch pieces
• 1 small red onion, cut into 1-inch pieces
• 1/4 cup of chopped fresh parsley
• 2 tablespoons of olive oil
• 2 tablespoons of lemon juice
• 2 cloves of garlic, minced
• 1 teaspoon of dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper to make the marinade.
2. Add the chicken, bell peppers, and onion to the bowl and toss to coat.
3. Cover the bowl with plastic wrap and marinate in the refrigerator for at least 1 hour.
4. Preheat the grill to medium-high heat.
5. Thread the chicken and vegetables onto skewers.
6. Grill the kabobs for 8-10 minutes, turning occasionally, or until the chicken is cooked through.
7. Sprinkle the chopped parsley over the kabobs before serving.

4. Tomato and Feta Salad:

Ingredients

• 2 cups cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cherry tomatoes, red onion, feta cheese, and parsley.
2. Pour the dressing over the salad and toss to combine. Serve immediately.
3. Lemon Garlic Chicken Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp. extra-virgin olive oil
• 4 cloves garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F.
2. In a small bowl, whisk together the olive oil, garlic, lemon juice, salt, and pepper.
3. Place the chicken breasts in a baking dish and pour the lemon garlic mixture over them, making sure they are evenly coated.
4. Bake for 25-30 minutes or until the chicken is cooked through and no longer pink in the center.

5. Greek Quinoa Salad:

Ingredients

• 1 cup uncooked quinoa
• 2 cups water
• 1 can chickpeas, drained and rinsed
• 1 red bell pepper, diced
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. red wine vinegar
• Salt and pepper to taste

Instructions:

1. Rinse the quinoa under cold running water and drain well.
2. In a medium saucepan, bring the quinoa and water to a boil.
3. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender and the water has been absorbed.
4. In a large bowl, combine the cooked quinoa, chickpeas, red bell pepper, cucumber, red onion, parsley, and feta cheese.
5. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
6. Pour the dressing over the salad and toss to combine. Serve chilled or at room temperature.

These are just a few examples of Mediterranean diet recipes that you can enjoy. With a little bit of creativity and experimentation, you can come up with even more delicious and healthy meals that incorporate the principles of this eating pattern.

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