12 Mouthwatering Mediterranean Meals

The Mediterranean diet is common across many cultures and includes lots of vegetables and olive oil, some fish, smaller amounts of dairy and meat products, and moderate amounts of alcohol. While similar to the standard Mediterranean diet, what sets the Ikarian and Sardinian versions apart, and contributes to their exceptional health and longevity, is their emphasis on lemons, potatoes, honey, legumes (like chickpeas, black-eyed peas, and fava beans), barley, wild greens, and Sardinia’s distinctive Cannonau wine, relatively small amounts of fish, and even smaller amounts of animal products. With a heavy plant-slant approach, here are 12 healthy and delicious meals that feature some of the traditional dishes of Ikaria and Sardinia.

Ikarian-Inspired Tabouli Salad


Ikaria’s traditional diet, like that found in much of the Mediterranean, includes a lot of vegetables and olive oil and moderate amounts of alcohol. Its emphasis on legumes, wild greens and olive oil contribute to the island’s extreme longevity. Tabouli is a traditional Mediterranean dish that features parsley as the star of the show.

Italian Loaded Baked Potato

Stuffed “baked” potatoes and comforting Italian flavors are combined with fresh produce and whole cannellini beans (originally from Italy) to make this fast — but not fast food — whole foods meal.

Easy Beetroot Risotto


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➡️Easy Beetroot Risotto 😊🌸 . . Recipe: 4 Portions Ingredients: 1 red onion, cubed 1 yellow onion, cubed 2 tbsp. vegan butter 3 cloves of garlic, minced 2 cups risotto rice (mine’s from @ilbuonriso) 250 ml dry white wine 1 bay leaf 1 tsp. paprika 250g cooked beetroot, cubed ca. 1 liter vegetable stock Salt and pepper to taste Optional: dill, nutritional yeast or vegan cheese Directions: Heat 2 tbsp. vegan butter or margarine in a pot over medium heat Add red and yellow onion and cook until translucent. Add garlic and cook for another 1-2 minutes Add rice and cook for another 2 minutes while stirring constantly, then add white wine, bay leaf, paprika and ca. 200 ml vegetable stock Stir well and let cook on medium-low heat Add beetroot after ca. 10 minutes of cooking Continue adding vegetable stock about every 4-5 minutes until the rice is done and the liquids are absorbed Season with salt and pepper, dill and optional nutritional yeast or vegan cheese ENJOY ✨✨✨ . . #vegan #risotto #veganfood #vegandinner #eathealthy #veganfoodshare #veganfoodporn #veganfoodie #foodie #veganeats #vegansofgermany #vegansofig #veganinspiration #veganinspo #veganrecipes #beetroot #instafood #vegandeutschland #onthetable #cleaneating #foodblogger #vegans #veganism #plantbaseddiet #plantbased #plantpowered #whatveganseat #veganiseasy

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Stuffed Shells with Spinach Cauliflower Cream


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🍃Stuffed Shells with Spinach-Cauliflower Cream (nut free)🍃 Hello hello 😊 I was so inspired from all the delicious vegan food I had in Berlin that I decided to try something completly new. So I made these stuffed shells today and still can’t believe how freaking good they are!😻🎉 I’m so happy with them especially because they’re made without cashews but are still super creamy 😊 🍃You can find the recipe on the blog🍃 Hope you love them as much as I do! Happy Wednesday ❤❤❤ . . #vegan #veganfood #veganfoodie #veganfoodshare #pastalover #veganpasta #vegandinner #veganeats #healthyfood #plantbased #plantbasedfood #veganpower #plantbaseddiet #vegangermany #veganiseasy #whatveganseat #bestofvegan #vegandeutschland #vegansofgermany @thefeedfeed.vegan @veganvultures @worldwideveganfood #veganinspo #veganinspiration #veganism #eathealthy #veganlife #veganlifestyle #vegansofig #vegetarisch

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Greek Gigantes Plaki

Mageirio Ikarian Chunky Vegetable Stew


Try this Ikarian combination of vegetables as a summer lunch or an easy dinner any time of year. It’s satisfying, hearty, and great for feeding a crowd with a salad or some nice crusty bread.

Quick Italian White Bean Soup


This savory and satisfying soup is perfect for a cold or rainy day or a quick, balanced dinner. The mix of tomato, pasta and creamy beans makes for a bright and satisfying meal!

Easy Bruschetta


This 15-minute, Greek-inspired bruschetta will be an instant favorite.

Ravioli with Roasted Pepper Sauce 


Red peppers are full of a unique sweetness, and they’re packed to the brim with vitamin C. With their bright color, they can make any dish pop.

Ikarian-Style Sourdough


Making homemade bread is actually not as complicated as it seems, and the ingredients are simple. You’ll likely find all these ingredients in your cupboard at home, unless you’ve never used yeast before.

Mediterranean Panini


This Mediterranean-inspired sandwich is grilled to perfection, melting together the delightful flavors of fresh basil, thick tomato slices and cashew-based “cheese.”



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FATTOUSH!! Coming off of the weekend binge with this salad makes life a little bit easier! (Recipe is in my archives!)

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