27 Delicious Fall Mediterranean Diet Recipes You’ll Love

Fall is the perfect season to embrace warm, hearty, and nourishing meals, and the Mediterranean diet offers a delicious way to do just that.

Rich in fruits, vegetables, whole grains, legumes, olive oil, and lean proteins, the Mediterranean diet is celebrated for its health benefits, including heart health, weight management, and longevity.

In this post, we’ve curated 27 fall Mediterranean diet recipes that showcase seasonal produce like squash, pumpkins, Brussels sprouts, carrots, and root vegetables.

From cozy soups and stews to vibrant salads, roasted vegetable bowls, and flavorful seafood dishes, these recipes combine wholesome ingredients with classic Mediterranean flavors to create meals that are both satisfying and nutrient-dense.

Whether you’re cooking for yourself, your family, or entertaining guests, these recipes make it easy to enjoy the bounty of fall while staying healthy.

27 Delicious Fall Mediterranean Diet Recipes You’ll Love

Eating healthy in the fall doesn’t mean sacrificing flavor.

These 27 fall Mediterranean diet recipes combine seasonal vegetables, whole grains, lean proteins, and heart-healthy fats to deliver meals that are both delicious and nourishing.

From roasted vegetables and grain bowls to hearty stews, soups, and seafood, there’s something for every palate.

Use these recipes to bring Mediterranean-inspired warmth, comfort, and wellness to your fall menu.

Roasted Butternut Squash and Chickpea Mediterranean Bowl

This hearty fall bowl combines sweet roasted butternut squash with protein-packed chickpeas, fresh spinach, and a tangy lemon-tahini dressing.

Bursting with autumn flavors, this dish is perfect for a cozy dinner while staying true to the Mediterranean diet principles.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• Salt and pepper, to taste
• 4 cups fresh baby spinach
• 1/4 cup red onion, thinly sliced
• 2 tbsp pumpkin seeds, toasted
• 1/4 cup crumbled feta cheese (optional)

Lemon-Tahini Dressing:

• 3 tbsp tahini
• Juice of 1 lemon
• 1 tbsp olive oil
• 1 tsp honey or maple syrup
• 2-3 tbsp warm water, to thin
• Salt, to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the cubed butternut squash and chickpeas with olive oil, smoked paprika, cumin, salt, and pepper. Spread evenly on a baking sheet.
3. Roast for 25–30 minutes, stirring halfway through, until the squash is tender and lightly caramelized.
4. While roasting, prepare the dressing by whisking together tahini, lemon juice, olive oil, honey, and water until smooth. Adjust consistency and seasoning.
5. In a large serving bowl, layer the spinach and red onion. Add the roasted squash and chickpeas on top.
6. Drizzle generously with lemon-tahini dressing and sprinkle with pumpkin seeds and feta cheese, if using.

This bowl balances warm autumn flavors with fresh, vibrant ingredients, making it a nutrient-packed, satisfying Mediterranean dish perfect for the fall season.

Mediterranean Harvest Quinoa Salad

A refreshing yet hearty salad, combining the nutty texture of quinoa with roasted autumn vegetables, olives, and a bright lemon-oregano dressing.

This salad is both a wholesome side and a light main course, embodying the Mediterranean diet’s focus on whole grains and plant-based ingredients.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 small red bell pepper, diced
• 1 small zucchini, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and sliced
• 2 tbsp chopped fresh parsley
• 1/4 cup crumbled feta cheese (optional)
• 2 tbsp olive oil
• Salt and pepper, to taste

Lemon-Oregano Dressing:

• 3 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tsp dried oregano
• 1 tsp Dijon mustard
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Toss red bell pepper and zucchini with 1 tbsp olive oil, salt, and pepper. Roast for 15–20 minutes until tender.
2. In a medium saucepan, combine quinoa and broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork.
3. In a large mixing bowl, combine cooked quinoa, roasted vegetables, cherry tomatoes, olives, and parsley.
4. Whisk together olive oil, lemon juice, oregano, Dijon mustard, salt, and pepper for the dressing. Pour over salad and toss gently.
5. Top with crumbled feta before serving.

This quinoa salad captures the essence of Mediterranean eating: colorful vegetables, wholesome grains, and vibrant citrus flavors, perfect for crisp fall days.

Baked Salmon with Autumn Vegetable Medley

This simple yet elegant baked salmon recipe features tender fish served alongside roasted fall vegetables like carrots, sweet potatoes, and Brussels sprouts.

Infused with herbs and olive oil, it’s a warm and heart-healthy Mediterranean dish for autumn evenings.

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 medium carrots, cut into thin sticks
• 1 small sweet potato, diced
• 1 cup Brussels sprouts, halved
• 3 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper, to taste
• 1 lemon, sliced
• 2 tbsp chopped fresh parsley

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss carrots, sweet potato, and Brussels sprouts with 2 tbsp olive oil, thyme, rosemary, salt, and pepper. Spread on a baking sheet.
3. Roast vegetables for 20 minutes. Remove from oven and create space for salmon fillets.
4. Place salmon fillets on the baking sheet, drizzle with remaining olive oil, season with salt and pepper, and top with lemon slices.
5. Return to the oven and bake for 12–15 minutes until salmon is cooked through and flakes easily with a fork.
6. Garnish with fresh parsley before serving.

This dish highlights Mediterranean simplicity and freshness, pairing omega-rich salmon with seasonal vegetables for a wholesome, flavorful fall meal.

Warm Lentil and Roasted Vegetable Stew

This hearty fall stew combines earthy lentils with roasted root vegetables, herbs, and a touch of Mediterranean spices.

It’s a filling, plant-forward meal that perfectly embodies the warmth and comfort of fall while following Mediterranean diet principles.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 4 cups vegetable broth
• 2 medium carrots, diced
• 1 small parsnip, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional)
• 1/2 cup chopped fresh parsley
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss carrots and parsnip with 1/2 tbsp olive oil, salt, and pepper. Roast for 20 minutes until tender and slightly caramelized.
2. In a large pot, heat remaining olive oil over medium heat. Sauté onion and garlic until soft and fragrant.
3. Add cumin, smoked paprika, and cayenne, stirring for 30 seconds.
4. Stir in lentils and vegetable broth. Bring to a boil, then reduce heat to low and simmer for 25–30 minutes until lentils are tender.
5. Add roasted vegetables to the stew and stir well. Season with salt and pepper, and garnish with fresh parsley before serving.

This warm lentil stew is a nutrient-dense, cozy meal perfect for fall evenings, balancing protein-rich lentils with the natural sweetness of roasted vegetables.

Mediterranean Stuffed Acorn Squash

Acorn squash roasted to golden perfection is filled with a flavorful Mediterranean mixture of quinoa, spinach, sun-dried tomatoes, and pine nuts.

This visually stunning dish is as nutritious as it is comforting, making it a fall centerpiece for any meal.

Ingredients:

• 2 medium acorn squash, halved and seeded
• 1 cup cooked quinoa
• 1 cup fresh spinach, chopped
• 1/4 cup sun-dried tomatoes, chopped
• 2 tbsp pine nuts, toasted
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper, to taste
• 1/4 cup crumbled feta (optional)

Instructions:

1. Preheat the oven to 375°F (190°C). Brush acorn squash halves with 1 tbsp olive oil, season with salt and pepper, and place cut side down on a baking sheet. Roast for 25–30 minutes until tender.
2. In a skillet, heat remaining olive oil over medium heat. Sauté spinach until wilted, then mix in cooked quinoa, sun-dried tomatoes, pine nuts, oregano, salt, and pepper.
3. Remove squash from oven and flip cut side up. Fill each half with the quinoa mixture.
4. Top with feta if desired and return to the oven for 5–7 minutes to heat through.

This stuffed acorn squash marries seasonal sweetness with Mediterranean flavors, offering a visually appealing, nutrient-rich, and satisfying fall meal.

Mediterranean Roasted Cauliflower with Tahini Drizzle

Crispy roasted cauliflower florets seasoned with garlic, paprika, and olive oil are finished with a creamy tahini-lemon drizzle.

This dish is simple, nutrient-dense, and bursting with fall-inspired Mediterranean flavors.

Ingredients:

• 1 large head cauliflower, cut into florets
• 3 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper, to taste
• 2 tbsp tahini
• 1 tbsp fresh lemon juice
• 1 tsp olive oil
• 1–2 tbsp water to thin
• 1 tbsp chopped fresh parsley

Instructions:

1. Preheat the oven to 425°F (220°C). Toss cauliflower florets with olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on a baking sheet in a single layer.
2. Roast for 25–30 minutes, turning halfway through, until golden and crisp.
3. Meanwhile, whisk together tahini, lemon juice, olive oil, and water until smooth. Adjust consistency as needed.
4. Drizzle roasted cauliflower with tahini sauce and sprinkle with fresh parsley before serving.

This roasted cauliflower dish is a flavorful, healthy, and easy-to-make fall side, perfectly capturing the heart-healthy essence of Mediterranean cuisine.

Autumn Mediterranean Farro Salad

This warm farro salad features nutty whole grains, roasted fall vegetables, olives, and a light lemon-herb dressing.

It’s a perfect Mediterranean-inspired dish that balances heartiness with fresh, vibrant flavors for fall.

Ingredients:

• 1 cup farro, rinsed
• 2 1/2 cups vegetable broth
• 1 small butternut squash, peeled and cubed
• 1 red bell pepper, diced
• 1/4 cup Kalamata olives, sliced
• 2 tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper, to taste
• 2 tbsp chopped fresh parsley
• 2 tbsp crumbled feta cheese (optional)

Lemon-Herb Dressing:

• 3 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 tsp dried oregano
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss butternut squash and red bell pepper with 1 tbsp olive oil, thyme, salt, and pepper. Roast for 20–25 minutes until tender.
2. In a medium saucepan, combine farro and vegetable broth. Bring to a boil, then simmer for 25–30 minutes until farro is tender. Drain any excess liquid.
3. In a large bowl, mix cooked farro, roasted vegetables, and olives.
4. Whisk together dressing ingredients and pour over the salad. Toss gently to combine.
5. Sprinkle with parsley and feta before serving.

This farro salad is a hearty, fiber-rich Mediterranean dish that celebrates fall vegetables and wholesome grains, making it a nourishing and flavorful seasonal meal.

Mediterranean Pumpkin and White Bean Soup

A creamy, comforting soup combining pumpkin, white beans, and aromatic Mediterranean spices.

This fall favorite is satisfying, nutritious, and perfect for a cozy evening while staying light and wholesome.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 3 cups pumpkin puree (fresh or canned)
• 1 can (15 oz) white beans, drained and rinsed
• 4 cups vegetable broth
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper
• 2 tbsp fresh parsley, chopped
• Optional: 1/4 cup plain Greek yogurt for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Sauté onion and garlic until soft.
2. Add cumin and smoked paprika, stirring for 30 seconds to release aromas.
3. Stir in pumpkin puree, white beans, and vegetable broth. Bring to a gentle simmer for 15–20 minutes.
4. Use an immersion blender (or regular blender) to puree the soup until smooth.
5. Season with salt and pepper, then serve with parsley and a dollop of Greek yogurt if desired.

This pumpkin and white bean soup is creamy, filling, and heart-healthy, combining Mediterranean flavors with seasonal ingredients for a perfect fall meal.

Mediterranean Baked Eggplant with Tomatoes and Herbs

Tender baked eggplant layered with tomatoes, garlic, and Mediterranean herbs creates a warm, flavorful fall side or vegetarian main.

This simple yet elegant dish highlights the best of seasonal produce while keeping the meal light and wholesome.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 3 medium tomatoes, sliced
• 3 cloves garlic, minced
• 3 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• Salt and pepper, to taste
• 2 tbsp chopped fresh basil
• 2 tbsp crumbled feta cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C). Lightly brush eggplant slices with 1 tbsp olive oil, sprinkle with salt, and bake for 15 minutes until soft.
2. In a baking dish, layer eggplant slices, tomato slices, and garlic. Drizzle with remaining olive oil, sprinkle oregano, thyme, salt, and pepper.
3. Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10 minutes until vegetables are tender and lightly golden.
4. Garnish with fresh basil and feta before serving.

This baked eggplant dish is a perfect showcase of Mediterranean flavors in autumn produce, offering a hearty yet light option for any fall meal.

Fall Mediterranean Stuffed Peppers

Colorful bell peppers are stuffed with a savory mixture of quinoa, chickpeas, spinach, and herbs.

This dish is nutrient-packed, satisfying, and perfect as a main or side in a Mediterranean-inspired fall meal.

Ingredients:

• 4 large bell peppers, tops removed and seeds discarded
• 1 cup cooked quinoa
• 1/2 cup cooked chickpeas
• 1 cup fresh spinach, chopped
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• 1/4 cup crumbled feta cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Sauté onion and garlic until soft, then stir in spinach until wilted. Remove from heat.
3. In a large bowl, mix quinoa, chickpeas, sautéed onion and spinach, oregano, smoked paprika, salt, and pepper.
4. Stuff each bell pepper with the mixture and place in a baking dish. Cover with foil.
5. Bake for 25–30 minutes, then remove foil and bake another 5–10 minutes until peppers are tender.
6. Sprinkle feta cheese on top before serving, if desired.

These stuffed peppers are a wholesome, colorful fall dish that combines Mediterranean flavors with hearty seasonal ingredients.

Roasted Autumn Vegetable and Orzo Salad

This warm salad combines roasted autumn vegetables with orzo pasta, fresh herbs, and a tangy lemon-olive oil dressing.

It’s a versatile Mediterranean dish, perfect as a side or light main course.

Ingredients:

• 1 cup orzo pasta
• 1 small butternut squash, cubed
• 1 small zucchini, diced
• 1 red onion, chopped
• 2 tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper, to taste
• 1/4 cup chopped fresh parsley
• 2 tbsp lemon juice
• 1 tbsp olive oil (for dressing)

Instructions:

1. Preheat oven to 400°F (200°C). Toss squash, zucchini, and onion with olive oil, thyme, salt, and pepper. Roast for 20–25 minutes until tender and slightly caramelized.
2. Cook orzo according to package instructions, drain, and set aside.
3. In a large bowl, combine roasted vegetables and cooked orzo.
4. Drizzle with lemon juice and olive oil, toss to coat, and sprinkle with parsley before serving.

This roasted vegetable and orzo salad is a vibrant, satisfying Mediterranean dish that celebrates seasonal produce and simple, fresh flavors.

Mediterranean Kale and White Bean Sauté

A nutrient-packed sauté of kale, garlic, white beans, and tomatoes, flavored with olive oil and herbs.

This quick and hearty dish embodies the Mediterranean diet while incorporating the earthy flavors of fall.

Ingredients:

• 1 bunch kale, stems removed and chopped
• 1 can (15 oz) white beans, drained and rinsed
• 1 small tomato, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (optional)
• Salt and pepper, to taste
• 2 tbsp fresh lemon juice

Instructions:

1. Heat olive oil in a large skillet over medium heat. Sauté garlic until fragrant.
2. Add kale and cook until wilted, about 5–7 minutes.
3. Stir in white beans, tomato, oregano, red pepper flakes, salt, and pepper. Cook for another 5 minutes until heated through.
4. Drizzle with lemon juice and serve warm.

This Mediterranean kale and white bean sauté is a quick, healthy, and flavorful fall dish, perfect for a light lunch or as a side to complement your dinner.

Mediterranean Baked Cod with Roasted Fennel and Tomatoes

Tender cod fillets baked with roasted fennel, cherry tomatoes, garlic, and herbs create a light yet flavorful Mediterranean fall dish.

The combination of fish and seasonal vegetables makes this meal heart-healthy and satisfying.

Ingredients:

• 4 cod fillets (6 oz each)
• 1 fennel bulb, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 3 tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper, to taste
• 1 tbsp fresh parsley, chopped
• Lemon wedges, for serving

Instructions:

1. Preheat oven to 400°F (200°C). Toss fennel and cherry tomatoes with 2 tbsp olive oil, thyme, salt, and pepper. Spread on a baking sheet and roast for 15 minutes.
2. Place cod fillets on the baking sheet with the roasted vegetables. Drizzle remaining olive oil over the fish and season with salt and pepper.
3. Bake for 12–15 minutes until the cod flakes easily with a fork.
4. Garnish with fresh parsley and serve with lemon wedges.

This baked cod dish combines flaky fish with aromatic roasted vegetables, offering a wholesome Mediterranean meal that’s perfect for fall.

Sweet Potato and Mediterranean Lentil Stew

A comforting stew featuring sweet potatoes, lentils, tomatoes, and Mediterranean spices.

This dish is both hearty and nutritious, perfect for crisp fall evenings.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 2 medium sweet potatoes, peeled and diced
• 1 cup dried green lentils, rinsed
• 4 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• Salt and pepper, to taste
• 2 tbsp chopped fresh parsley

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant.
2. Add cumin and smoked paprika, stirring for 30 seconds.
3. Stir in sweet potatoes, lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 25–30 minutes until lentils and sweet potatoes are tender.
4. Season with salt and pepper, and garnish with fresh parsley before serving.

This sweet potato and lentil stew is a warm, nutrient-dense dish that combines Mediterranean flavors with the natural sweetness of fall vegetables.

Mediterranean Roasted Carrot and Chickpea Salad

Sweet roasted carrots and crunchy chickpeas are tossed with fresh herbs, olive oil, and a tangy lemon dressing.

This colorful salad is light, healthy, and perfect as a fall side or main.

Ingredients:

• 4 large carrots, sliced into sticks
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• 2 tbsp chopped fresh parsley
• 1 tbsp lemon juice
• 1/2 tsp lemon zest

Instructions:

1. Preheat oven to 400°F (200°C). Toss carrots and chickpeas with olive oil, cumin, smoked paprika, salt, and pepper. Spread on a baking sheet.
2. Roast for 25–30 minutes, stirring halfway, until carrots are tender and chickpeas are slightly crisp.
3. Remove from oven and transfer to a large bowl. Drizzle with lemon juice, sprinkle lemon zest, and toss with parsley.
4. Serve warm or at room temperature.

This roasted carrot and chickpea salad is a bright, flavorful, and healthy fall dish that embodies Mediterranean simplicity and seasonal goodness.

Mediterranean Autumn Farro and Roasted Beet Salad

Earthy roasted beets paired with nutty farro, fresh arugula, and a light lemon-olive oil dressing create a hearty and nutrient-packed fall salad.

This dish is full of Mediterranean flavors and perfect as a lunch or side.

Ingredients:

• 1 cup farro, rinsed
• 2 medium beets, peeled and cubed
• 3 cups fresh arugula
• 1/4 cup crumbled feta cheese (optional)
• 2 tbsp toasted walnuts
• 3 tbsp olive oil, divided
• 1 tbsp lemon juice
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss beets with 1 tbsp olive oil, salt, and pepper. Roast for 25–30 minutes until tender.
2. Cook farro according to package instructions, then drain and let cool slightly.
3. In a large bowl, combine roasted beets, cooked farro, and arugula.
4. Whisk together remaining olive oil and lemon juice, drizzle over salad, and toss gently.
5. Top with walnuts and feta before serving.

This farro and beet salad is a colorful, wholesome, and flavorful fall Mediterranean dish, combining hearty grains with seasonal vegetables and fresh greens.

Mediterranean Spaghetti Squash with Tomato and Olives

Roasted spaghetti squash acts as a healthy pasta alternative, tossed with tomatoes, olives, garlic, and herbs for a light and flavorful Mediterranean-inspired fall dish.

Ingredients:

• 1 medium spaghetti squash, halved and seeded
• 2 cups cherry tomatoes, halved
• 1/4 cup Kalamata olives, sliced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper, to taste
• 2 tbsp chopped fresh basil

Instructions:

1. Preheat oven to 400°F (200°C). Brush spaghetti squash halves with 1 tbsp olive oil, season with salt and pepper, and place cut side down on a baking sheet. Roast for 35–40 minutes until tender.
2. Meanwhile, heat remaining olive oil in a skillet over medium heat. Sauté garlic for 1 minute, then add cherry tomatoes, olives, oregano, salt, and pepper. Cook for 5–7 minutes until tomatoes soften.
3. Scrape spaghetti squash strands into a large bowl, toss with tomato and olive mixture.
4. Garnish with fresh basil and serve warm.

This Mediterranean spaghetti squash is a low-carb, nutrient-rich fall dish with bright flavors, perfect as a light main course or side

Roasted Brussels Sprouts with Lemon and Pine Nuts

Crispy roasted Brussels sprouts tossed with a touch of olive oil, lemon, and toasted pine nuts make a simple yet elegant Mediterranean fall side dish.

Ingredients:

• 1 lb Brussels sprouts, trimmed and halved
• 3 tbsp olive oil
• Salt and pepper, to taste
• 2 tbsp toasted pine nuts
• 1 tbsp fresh lemon juice
• 1 tsp lemon zest
• 1 tbsp chopped fresh parsley

Instructions:

1. Preheat oven to 425°F (220°C). Toss Brussels sprouts with olive oil, salt, and pepper. Spread in a single layer on a baking sheet.
2. Roast for 20–25 minutes, turning halfway through, until sprouts are golden and crispy.
3. Remove from oven and transfer to a serving bowl. Add pine nuts, lemon juice, lemon zest, and parsley. Toss gently and serve warm.

This roasted Brussels sprouts dish is a simple, healthy, and flavorful fall side that embodies the Mediterranean approach of combining seasonal vegetables with fresh herbs and healthy fats.

Mediterranean Salmon and Roasted Fennel with Herbs

Oven-baked salmon fillets served with caramelized fennel and a drizzle of olive oil make a light, heart-healthy Mediterranean dish perfect for crisp fall evenings.

Ingredients:

• 4 salmon fillets (6 oz each)
• 1 large fennel bulb, thinly sliced
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt and pepper, to taste
• Lemon wedges, for serving
• 2 tbsp chopped fresh parsley

Instructions:

1. Preheat oven to 400°F (200°C). Toss fennel with 1 tbsp olive oil, thyme, oregano, salt, and pepper. Spread on a baking sheet and roast for 15 minutes.
2. Place salmon fillets on the baking sheet with the fennel. Drizzle remaining olive oil over fish and season with salt and pepper.
3. Bake for 12–15 minutes until salmon flakes easily.
4. Garnish with fresh parsley and serve with lemon wedges.

This dish combines tender salmon with aromatic roasted fennel, creating a simple, flavorful, and wholesome Mediterranean fall meal.

Mediterranean White Bean and Kale Soup

A warming soup of tender kale, creamy white beans, garlic, and herbs.

This hearty yet light dish is a staple of Mediterranean fall cuisine, full of fiber and plant-based protein.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) white beans, drained and rinsed
• 4 cups vegetable broth
• 2 cups chopped kale
• 1 tsp dried oregano
• Salt and pepper, to taste
• 1 tbsp fresh lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant.
2. Add white beans, vegetable broth, oregano, salt, and pepper. Bring to a gentle boil.
3. Stir in kale and simmer for 10 minutes until kale is tender.
4. Remove from heat and add lemon juice. Serve warm.

This Mediterranean white bean and kale soup is a nutrient-packed, cozy fall meal that highlights the simplicity and healthfulness of seasonal vegetables.

Roasted Sweet Potato with Mediterranean Herb Yogurt

Roasted sweet potato wedges served with a tangy yogurt sauce flavored with Mediterranean herbs.

This simple side or snack is full of fall flavors and healthy fats.

Ingredients:

• 2 large sweet potatoes, peeled and cut into wedges
• 3 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper, to taste
• 1/2 cup plain Greek yogurt
• 1 tsp dried oregano
• 1 tsp lemon juice
• 1 tbsp chopped fresh parsley

Instructions:

1. Preheat oven to 425°F (220°C). Toss sweet potato wedges with olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet.
2. Roast for 25–30 minutes, turning halfway, until tender and lightly crisp.
3. In a small bowl, mix Greek yogurt with oregano, lemon juice, and parsley.
4. Serve roasted sweet potatoes with a dollop of herbed yogurt.

This dish highlights the natural sweetness of fall sweet potatoes paired with tangy Mediterranean flavors, making it a delicious and healthy seasonal treat.

Mediterranean Roasted Eggplant and Tomato Stack

Layers of roasted eggplant, ripe tomatoes, and fresh herbs create a flavorful and hearty fall dish inspired by Mediterranean cuisine.

This vegetarian recipe is both elegant and wholesome.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 2 medium tomatoes, sliced
• 3 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper, to taste
• 2 tbsp fresh basil, chopped
• 2 tbsp crumbled feta cheese (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Brush eggplant slices with olive oil and season with salt and pepper. Roast for 15–20 minutes until tender.
2. In a baking dish, layer roasted eggplant and tomato slices, sprinkling garlic, oregano, and a little olive oil between layers.
3. Cover with foil and bake for 15 minutes. Remove foil and bake another 5 minutes.
4. Garnish with fresh basil and feta before serving.

This roasted eggplant and tomato stack is a colorful, nutrient-rich fall dish that captures the simplicity and freshness of Mediterranean flavors.

Mediterranean Pumpkin and Chickpea Curry

A warm, spiced pumpkin and chickpea curry featuring olive oil, tomatoes, and Mediterranean herbs.

This cozy dish is full of flavor, plant-based protein, and autumnal goodness.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 2 cups pumpkin, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper
• 2 tbsp chopped fresh parsley

Instructions:

1. Heat olive oil in a large skillet over medium heat. Sauté onion and garlic until soft.
2. Add cumin and smoked paprika, stirring for 30 seconds.
3. Stir in pumpkin, chickpeas, and diced tomatoes. Simmer for 20–25 minutes until pumpkin is tender.
4. Season with salt and pepper, and garnish with fresh parsley before serving.

This pumpkin and chickpea curry is a hearty, flavorful, and healthy fall Mediterranean dish that’s perfect for a cozy dinner.

Mediterranean Roasted Cauliflower and Lentil Bowl

A nutrient-dense fall bowl featuring roasted cauliflower, tender lentils, fresh herbs, and a lemon-olive oil dressing.

It’s a wholesome, satisfying meal that follows Mediterranean principles.

Ingredients:

• 1 large head cauliflower, cut into florets
• 1 cup cooked green or brown lentils
• 3 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper, to taste
• 2 tbsp chopped fresh parsley
• 1 tbsp lemon juice

Instructions:

1. Preheat oven to 425°F (220°C). Toss cauliflower with 2 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on a baking sheet.
2. Roast for 25–30 minutes until golden and tender.
3. In a bowl, combine roasted cauliflower, cooked lentils, parsley, and lemon juice. Drizzle with remaining olive oil.
4. Serve warm as a main or side dish.

This roasted cauliflower and lentil bowl is a hearty, flavorful fall dish that balances protein, vegetables, and healthy fats in true Mediterranean style.

Mediterranean Roasted Butternut Squash with Garlic and Herbs

Sweet roasted butternut squash seasoned with garlic, olive oil, and Mediterranean herbs makes a simple yet flavorful fall side dish.

Perfect for pairing with grains, beans, or fish.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 3 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt and pepper, to taste
• 2 tbsp chopped fresh parsley

Instructions:

1. Preheat oven to 400°F (200°C). Toss butternut squash with olive oil, garlic, thyme, oregano, salt, and pepper.
2. Spread evenly on a baking sheet and roast for 25–30 minutes, stirring halfway, until golden and tender.
3. Remove from oven and sprinkle with fresh parsley before serving.

This roasted butternut squash is a cozy, nutrient-packed fall dish that highlights Mediterranean flavors while celebrating seasonal produce.

Mediterranean Quinoa and Roasted Vegetable Bake

A wholesome fall casserole featuring quinoa, roasted root vegetables, spinach, and Mediterranean herbs.

This bake is hearty, flavorful, and ideal for a family dinner.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 small zucchini, diced
• 1 small red bell pepper, diced
• 1 small carrot, diced
• 2 cups fresh spinach, chopped
• 3 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper, to taste
• 1/4 cup crumbled feta cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C). Toss zucchini, bell pepper, and carrot with 1 tbsp olive oil, salt, and pepper. Roast for 20 minutes until tender.
2. Cook quinoa in vegetable broth according to package instructions.
3. In a large bowl, combine cooked quinoa, roasted vegetables, and chopped spinach.
4. Transfer mixture to a greased baking dish, drizzle with remaining olive oil, sprinkle oregano, and top with feta if desired.
5. Bake for 15–20 minutes until heated through.

This quinoa and roasted vegetable bake is a filling, nutritious Mediterranean dish that’s perfect for fall dinners or meal prep.

Mediterranean Roasted Carrot and Spinach Wrap

Roasted carrots, fresh spinach, and a light tahini dressing wrapped in whole-grain flatbread make a quick, flavorful fall lunch or dinner inspired by Mediterranean flavors.

Ingredients:

• 4 large carrots, sliced into sticks
• 2 cups fresh spinach
• 2 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper, to taste
• 2 tbsp tahini
• 1 tsp lemon juice
• 4 whole-grain flatbreads

Instructions:

1. Preheat oven to 400°F (200°C). Toss carrots with olive oil, smoked paprika, salt, and pepper. Roast for 20–25 minutes until tender.
2. In a small bowl, mix tahini and lemon juice until smooth.
3. Lay flatbreads on a surface, layer roasted carrots and spinach, and drizzle with tahini dressing.
4. Roll up flatbreads, slice in half, and serve warm.

This roasted carrot and spinach wrap is a quick, healthy, and flavorful fall Mediterranean meal, perfect for lunch or a light dinner.