27 Easy Vegan Mediterranean Recipes for Every Meal

Mediterranean cuisine is celebrated worldwide for its bold flavors, fresh ingredients, and heart-healthy recipes.

Packed with vegetables, legumes, whole grains, herbs, and healthy fats, it’s a cuisine that satisfies both taste and nutrition.

For those following a vegan lifestyle, the Mediterranean diet offers endless possibilities.

From vibrant salads to hearty stews, roasted vegetables, grain bowls, and indulgent desserts, vegan Mediterranean recipes bring color, aroma, and flavor to your table.

In this article, we’ve curated 27 vegan Mediterranean recipes that are easy to make, delicious, and perfect for any occasion.

Whether you’re meal prepping for the week, entertaining guests, or just looking for wholesome plant-based meals, this collection will inspire your cooking and make every meal a Mediterranean celebration.

27 Easy Vegan Mediterranean Recipes for Every Meal

Exploring vegan Mediterranean recipes is a delicious way to embrace plant-based eating while enjoying bold, fresh flavors.

These 27 recipes offer variety, nutrition, and satisfaction, proving that vegan meals can be hearty, colorful, and full of life.

Whether you’re a long-time vegan or just experimenting with Mediterranean cuisine, these recipes will help you create meals that are nourishing, flavorful, and utterly enjoyable.

Embrace the Mediterranean lifestyle and bring vibrant, plant-based flavors to your table today!

Vegan Mediterranean Stuffed Peppers

This vibrant Mediterranean dish features bell peppers stuffed with a hearty mix of quinoa, chickpeas, olives, sun-dried tomatoes, and fresh herbs.

It’s a nutrient-packed, flavor-forward vegan meal that’s perfect for lunch or dinner.

The dish is colorful, wholesome, and infused with classic Mediterranean flavors that make every bite a delight.

Ingredients:

• 4 large bell peppers, any color
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 cup canned chickpeas, drained and rinsed
• ½ cup sun-dried tomatoes, chopped
• ¼ cup Kalamata olives, chopped
• 1 small red onion, finely diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried oregano
• ½ tsp smoked paprika
• Salt and black pepper, to taste
• ¼ cup fresh parsley, chopped
• Juice of 1 lemon

Instructions:

1. Preheat the oven to 375°F (190°C). Slice the tops off the bell peppers and remove the seeds and membranes. Lightly brush the peppers with a bit of olive oil and place them in a baking dish.
2. In a medium saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes or until fluffy. Remove from heat and let it cool slightly.
3. In a skillet, heat olive oil over medium heat. Sauté onion and garlic until translucent. Add sun-dried tomatoes, chickpeas, olives, oregano, smoked paprika, salt, and pepper. Stir to combine and cook for 3–4 minutes.
4. Mix the cooked quinoa into the sautéed mixture and add fresh parsley and lemon juice. Taste and adjust seasoning.
5. Stuff each bell pepper generously with the quinoa mixture. Cover with foil and bake for 25 minutes. Remove the foil and bake another 10 minutes until the peppers are tender.
6. Serve hot, garnished with extra parsley or a drizzle of olive oil.

These stuffed peppers offer a satisfying combination of textures and Mediterranean flavors, perfect for a wholesome vegan meal that feels both comforting and elegant.

Vegan Mediterranean Lentil Salad

This refreshing Mediterranean lentil salad combines earthy lentils with crisp vegetables, briny olives, tangy lemon, and fragrant herbs.

It’s ideal as a light lunch, side dish, or even a meal prep option, offering protein, fiber, and vibrant flavors in every bite.

Ingredients:

• 1 cup green or brown lentils
• 3 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• ½ cucumber, diced
• ¼ cup red onion, finely chopped
• ¼ cup Kalamata olives, pitted and sliced
• 2 tbsp capers
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh mint, chopped
• 3 tbsp olive oil
• Juice of 1 lemon
• 1 tsp Dijon mustard
• Salt and pepper, to taste

Instructions:

1. Rinse lentils thoroughly and cook in water or vegetable broth over medium heat for 20–25 minutes, until tender but not mushy. Drain and allow to cool.
2. In a large bowl, combine cherry tomatoes, cucumber, red onion, olives, capers, parsley, and mint.
3. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper. Adjust to taste.
4. Add the cooked lentils to the vegetables and pour the dressing over the salad. Toss gently to combine.
5. Chill in the refrigerator for 30 minutes before serving to let flavors meld.

This lentil salad bursts with freshness and tang, making it a versatile vegan dish that pairs wonderfully with pita bread, roasted vegetables, or as a standalone meal.

Vegan Mediterranean Chickpea Stew

This hearty Mediterranean chickpea stew is a comforting dish featuring chickpeas simmered in a rich tomato base with garlic, onions, zucchini, and bold spices.

It’s packed with protein, fiber, and flavor, perfect for warming up on cooler days or enjoying as a simple weeknight dinner.

Ingredients:

• 2 tbsp olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 medium zucchini, diced
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground coriander
• ¼ tsp cayenne pepper (optional)
• Salt and pepper, to taste
• 2 tbsp fresh parsley, chopped
• Juice of ½ lemon

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant and translucent.
2. Add red bell pepper and zucchini, cooking for 5–6 minutes until slightly softened.
3. Stir in cumin, smoked paprika, coriander, cayenne, salt, and pepper. Cook for 1 minute to toast the spices.
4. Add diced tomatoes, vegetable broth, and chickpeas. Bring to a gentle boil, then reduce heat and simmer for 20 minutes, allowing flavors to meld.
5. Stir in fresh parsley and lemon juice before serving. Adjust seasoning as needed.
6. Serve warm with crusty bread or over couscous for a complete meal.

This Mediterranean chickpea stew is rich, savory, and full of heartwarming flavors, making it an ideal vegan dish that’s both nourishing and satisfying.

Vegan Mediterranean Grain Bowl

This colorful Mediterranean grain bowl combines nutty farro, roasted vegetables, creamy hummus, and a tangy tahini dressing.

It’s a balanced and satisfying vegan meal that’s perfect for lunch or dinner, offering a mix of textures, flavors, and essential nutrients.

Ingredients:

• 1 cup farro or brown rice
• 2 ½ cups water or vegetable broth
• 1 red bell pepper, sliced
• 1 small eggplant, diced
• 1 zucchini, sliced
• 2 tbsp olive oil
• Salt and pepper, to taste
• 1 cup cherry tomatoes, halved
• ½ cup Kalamata olives, pitted and sliced
• ¼ cup fresh parsley, chopped
• ½ cup hummus

Tahini Dressing:

• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 clove garlic, minced
• 2–3 tbsp water (to thin)
• Salt, to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss bell pepper, eggplant, and zucchini with olive oil, salt, and pepper. Roast for 20–25 minutes until tender and slightly caramelized.
2. In a saucepan, bring water or vegetable broth to a boil. Add farro and cook for 20–25 minutes until tender. Drain excess liquid if necessary.
3. Whisk together tahini, lemon juice, olive oil, garlic, water, and salt to create a smooth dressing. Adjust consistency as needed.
4. Assemble bowls by layering farro, roasted vegetables, cherry tomatoes, olives, and a dollop of hummus. Drizzle with tahini dressing and garnish with fresh parsley.

This Mediterranean grain bowl is a wholesome, flavorful meal that’s simple to prepare, visually appealing, and perfect for nourishing your body with plant-based ingredients.

Vegan Mediterranean Falafel Wrap

A vibrant and satisfying wrap filled with crispy baked falafel, fresh vegetables, and a creamy tahini sauce.

This vegan Mediterranean wrap is perfect for lunch or a quick dinner, offering bold flavors and a delightful crunch in every bite.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• ½ cup fresh parsley, chopped
• ½ cup fresh cilantro, chopped
• 1 small onion, chopped
• 2 cloves garlic
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp baking powder
• Salt and pepper, to taste
• 3–4 tbsp flour (chickpea or all-purpose)
• Olive oil spray

For the Wrap:

• 4 whole wheat or gluten-free tortillas
• 1 cup shredded lettuce
• 1 small cucumber, sliced thin
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ½ cup tahini sauce (tahini, lemon juice, water, salt)

Instructions:

1. Preheat oven to 375°F (190°C). In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking powder, salt, and pepper. Pulse until coarse but not pureed.
2. Stir in flour to form a dough. Shape into small falafel patties. Place on a baking sheet lined with parchment and lightly spray with olive oil.
3. Bake for 20–25 minutes, flipping halfway, until golden and firm.
4. Warm tortillas and layer with lettuce, cucumber, cherry tomatoes, red onion, and baked falafel. Drizzle with tahini sauce.
5. Roll up tightly and serve immediately.

These falafel wraps are a portable, nutrient-rich vegan meal bursting with Mediterranean flavors and a satisfying crunch, perfect for lunch or casual dinner.

Vegan Mediterranean Roasted Vegetable Pasta

A hearty vegan pasta dish featuring roasted Mediterranean vegetables, cherry tomatoes, olives, and a garlic-herb olive oil sauce.

This dish is simple, flavorful, and perfect for a weeknight dinner or entertaining guests with its bright, fresh flavors.

Ingredients:

• 8 oz whole wheat or gluten-free pasta
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 small eggplant, diced
• 1 zucchini, sliced
• 1 cup cherry tomatoes
• ¼ cup Kalamata olives, pitted and sliced
• 3 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp crushed red pepper flakes
• Salt and pepper, to taste
• ¼ cup fresh basil, chopped

Instructions:

1. Preheat oven to 400°F (200°C). Toss bell peppers, eggplant, zucchini, and cherry tomatoes with 2 tablespoons olive oil, oregano, salt, and pepper. Roast for 20–25 minutes until tender and slightly caramelized.
2. Cook pasta according to package instructions. Drain and reserve ½ cup pasta water.
3. In a large skillet, heat 1 tablespoon olive oil over medium heat. Sauté garlic and red pepper flakes for 1–2 minutes until fragrant. Add roasted vegetables and olives, tossing to combine.
4. Add cooked pasta to the skillet, toss with reserved pasta water if needed for a silky sauce. Adjust seasoning.
5. Serve warm, garnished with fresh basil.

This roasted vegetable pasta is a delightful vegan Mediterranean meal,

combining roasted flavors, fresh herbs, and wholesome pasta for a satisfying, nutritious dinner.

Vegan Mediterranean Quinoa Tabbouleh

This refreshing vegan quinoa tabbouleh offers a modern twist on the classic

Middle Eastern salad. Packed with fresh parsley, mint, cucumbers, and tomatoes, it’s light, nutritious, and bursting with lemony Mediterranean flavors. Perfect as a side dish or a light main.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, diced
• 1 cucumber, diced
• ½ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• 3 green onions, thinly sliced
• ¼ cup olive oil
• Juice of 2 lemons
• Salt and pepper, to taste

Instructions:

1. In a saucepan, combine quinoa and water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until quinoa is cooked. Fluff with a fork and let cool.
2. In a large bowl, combine cooled quinoa, cherry tomatoes, cucumber, parsley, mint, and green onions.
3. Drizzle olive oil and lemon juice over the salad. Season with salt and pepper and toss well.
4. Chill in the refrigerator for 20 minutes before serving for maximum flavor.

This vegan quinoa tabbouleh is light, refreshing, and perfect for a healthy Mediterranean-inspired lunch or side dish.

Vegan Mediterranean Eggplant Caponata

A rich and tangy Sicilian-inspired dish, this vegan eggplant caponata features roasted eggplant, tomatoes, olives, and capers simmered in a sweet-and-sour sauce.

It’s perfect as a starter, side, or even a sandwich topping.

Ingredients:

• 2 medium eggplants, diced
• 1 red bell pepper, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 cup canned diced tomatoes
• ¼ cup Kalamata olives, chopped
• 2 tbsp capers
• 2 tbsp red wine vinegar
• 1 tbsp maple syrup or agave
• Salt and pepper, to taste
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Toss eggplant with olive oil, salt, and pepper. Roast for 20–25 minutes until tender.
2. In a skillet, sauté onion and garlic until soft. Add roasted eggplant, bell pepper, diced tomatoes, olives, and capers.
3. Stir in red wine vinegar and maple syrup, simmer on low heat for 10 minutes until flavors meld.
4. Serve warm or at room temperature, garnished with fresh basil.

Eggplant caponata is a tangy, flavorful vegan dish that embodies the heart of Mediterranean cuisine with every bite.

Vegan Mediterranean Orzo Salad

This light and zesty orzo salad is packed with Mediterranean ingredients like cucumbers, cherry tomatoes, olives, and fresh herbs.

It’s quick to prepare and perfect for picnics, lunchboxes, or as a side dish.

Ingredients:

• 1 cup orzo pasta
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ¼ cup red onion, finely chopped
• ¼ cup Kalamata olives, sliced
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh dill, chopped
• 3 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper, to taste

Instructions:

1. Cook orzo according to package instructions. Drain and let cool slightly.
2. In a large bowl, combine cooked orzo, cherry tomatoes, cucumber, red onion, olives, parsley, and dill.
3. Drizzle olive oil and lemon juice over the salad. Toss to coat evenly.
4. Chill for at least 20 minutes before serving to allow flavors to meld.

This Mediterranean orzo salad is fresh, tangy, and perfect as a quick vegan side dish or main for a light lunch.

Vegan Mediterranean Chickpea & Spinach Stew

A hearty, protein-rich stew, this vegan chickpea and spinach dish is simmered with tomatoes, garlic, and Mediterranean spices.

It’s comforting, nutrient-dense, and perfect for cozy dinners.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1 can (15 oz) diced tomatoes
• 2 cans (15 oz) chickpeas, drained and rinsed
• 4 cups fresh spinach
• Salt and pepper, to taste
• Juice of ½ lemon
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat olive oil in a large pot. Sauté onion and garlic until translucent.
2. Add smoked paprika and cumin; cook for 1 minute until fragrant.
3. Stir in diced tomatoes and chickpeas. Simmer for 15–20 minutes.
4. Add fresh spinach and cook until wilted. Season with salt, pepper, and lemon juice.
5. Serve hot, garnished with fresh parsley.

This chickpea and spinach stew is a warming Mediterranean vegan dish, perfect for a wholesome weeknight dinner full of flavor and nutrition.

Vegan Mediterranean Roasted Cauliflower with Tahini

Tender roasted cauliflower tossed in a creamy tahini dressing with lemon, garlic, and spices.

A simple yet flavorful vegan side dish or main that captures the essence of Mediterranean cuisine.

Ingredients:

• 1 large head cauliflower, cut into florets
• 2 tbsp olive oil
• Salt and pepper, to taste
• 3 tbsp tahini
• 1 clove garlic, minced
• Juice of 1 lemon
• 2–3 tbsp water to thin
• 2 tbsp fresh parsley, chopped
• ½ tsp smoked paprika

Instructions:

1. Preheat oven to 425°F (220°C). Toss cauliflower florets with olive oil, salt, and pepper. Roast for 25–30 minutes until golden and tender.
2. In a small bowl, whisk together tahini, garlic, lemon juice, water, and smoked paprika until smooth.
3. Drizzle tahini sauce over roasted cauliflower. Garnish with fresh parsley and additional paprika if desired.

This roasted cauliflower with tahini is a creamy, flavorful vegan Mediterranean dish that works beautifully as a side or a plant-based main.

Vegan Mediterranean Sweet Potato & Lentil Bowl

A nourishing bowl combining roasted sweet potatoes, green lentils, and Mediterranean-inspired herbs and spices.

Drizzled with a lemony dressing, it’s a wholesome, satisfying vegan meal full of color and texture.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• Salt and pepper, to taste
• 1 cup cooked green or brown lentils
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives, sliced
• 2 tbsp fresh parsley, chopped
• 2 tbsp tahini
• Juice of 1 lemon
• 1 tbsp olive oil
• 1 clove garlic, minced
• 2–3 tbsp water to thin

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, salt, and pepper. Roast for 25–30 minutes until tender and caramelized.
2. Prepare tahini dressing by whisking tahini, lemon juice, olive oil, garlic, and water until smooth.
3. Assemble bowls with roasted sweet potatoes, cooked lentils, cherry tomatoes, and olives. Drizzle with tahini dressing and garnish with fresh parsley.

This sweet potato and lentil bowl is hearty, vibrant, and packed with Mediterranean flavors, making it a perfect vegan lunch or dinner option.

Vegan Mediterranean Roasted Red Pepper Hummus

A creamy, smoky, and flavorful hummus made from roasted red peppers, chickpeas, tahini, and garlic.

Perfect as a dip, spread, or snack, it’s a simple vegan Mediterranean delight.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 roasted red peppers, peeled and chopped
• 3 tbsp tahini
• 2 tbsp olive oil
• 2 cloves garlic
• Juice of 1 lemon
• ½ tsp smoked paprika
• Salt, to taste
• 2–3 tbsp water (to adjust consistency)

Instructions:

1. In a food processor, combine chickpeas, roasted red peppers, tahini, olive oil, garlic, lemon juice, smoked paprika, and salt.
2. Blend until smooth, adding water a tablespoon at a time to reach desired consistency.
3. Taste and adjust seasoning if necessary. Serve with pita, veggies, or crackers.

This roasted red pepper hummus is rich, smoky, and creamy—a perfect vegan Mediterranean snack or appetizer.

Vegan Mediterranean Zucchini Fritters

Crispy on the outside, tender on the inside, these zucchini fritters are flavored with fresh herbs, garlic, and a touch of lemon.

Serve them with a tahini or yogurt sauce for a delightful vegan appetizer or main.

Ingredients:

• 2 medium zucchinis, grated
• 1 small onion, grated
• 2 cloves garlic, minced
• ½ cup chickpea flour
• 2 tbsp fresh parsley, chopped
• 1 tsp dried oregano
• Salt and pepper, to taste
• Olive oil for frying

Instructions:

1. Grate zucchini and onion, then squeeze out excess water using a clean towel.
2. In a bowl, combine zucchini, onion, garlic, chickpea flour, parsley, oregano, salt, and pepper. Mix until well combined.
3. Heat olive oil in a skillet over medium heat. Form small patties from the mixture and fry 3–4 minutes per side until golden brown.
4. Drain on paper towels and serve warm with tahini or lemon sauce.

These zucchini fritters are a crispy, herby vegan treat that brings authentic Mediterranean flavors to the table.

Vegan Mediterranean Roasted Chickpeas Snack

Crunchy, spiced roasted chickpeas make a protein-rich, healthy snack. Perfect for satisfying cravings, adding to salads, or enjoying on the go.

Ingredients:

• 1 can (15 oz) chickpeas, drained, rinsed, and patted dry
• 2 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp garlic powder
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper.
3. Spread chickpeas on a baking sheet and roast for 25–30 minutes, shaking halfway, until golden and crunchy.
4. Allow to cool slightly before serving.

These roasted chickpeas are a savory, crunchy, and nutritious vegan snack with a delicious Mediterranean twist.

Vegan Mediterranean Stuffed Grape Leaves (Dolmas)

A classic Mediterranean dish made vegan by stuffing grape leaves with rice, herbs, and spices. Serve as an appetizer or part of a mezze platter.

Ingredients:

• 20 grape leaves, rinsed and drained
• 1 cup cooked rice
• ¼ cup pine nuts, toasted
• 2 tbsp raisins
• ½ onion, finely chopped
• 2 tbsp olive oil
• 2 tbsp fresh parsley, chopped
• 1 tbsp fresh dill, chopped
• Juice of 1 lemon
• Salt and pepper, to taste

Instructions:

1. In a skillet, sauté onion in olive oil until soft. Mix with cooked rice, pine nuts, raisins, parsley, dill, salt, and pepper.
2. Place 1–2 tablespoons of filling on each grape leaf and fold sides over, rolling tightly.
3. Arrange stuffed grape leaves in a pot, seam-side down. Pour lemon juice and a little water over the top. Cover and simmer on low for 30–35 minutes.
4. Let cool slightly before serving.

These vegan dolmas are fragrant, tender, and packed with Mediterranean flavors, making them perfect for a light meal or appetizer.

Vegan Mediterranean Lentil & Tomato Stew

A hearty, comforting stew with lentils, tomatoes, and Mediterranean herbs. Full of protein and fiber, it’s ideal for a satisfying weeknight dinner.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 can (15 oz) diced tomatoes
• 1 cup green or brown lentils, rinsed
• 4 cups vegetable broth
• 1 tsp dried oregano
• Salt and pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat olive oil in a pot. Sauté onion and garlic until soft.
2. Add cumin and smoked paprika, cook 1 minute.
3. Stir in tomatoes, lentils, broth, oregano, salt, and pepper. Bring to a boil, then simmer for 25–30 minutes until lentils are tender.
4. Adjust seasoning and garnish with fresh parsley before serving.

This lentil and tomato stew is a comforting vegan Mediterranean classic, perfect for nourishing and filling meals.

Vegan Mediterranean Mushroom & Spinach Pasta

A simple yet rich pasta dish with sautéed mushrooms, garlic, spinach, and Mediterranean herbs.

Quick, satisfying, and full of plant-based goodness.

Ingredients:

• 8 oz pasta (whole wheat or gluten-free)
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 8 oz mushrooms, sliced
• 4 cups fresh spinach
• 1 tsp dried oregano
• ¼ tsp crushed red pepper flakes
• Salt and pepper, to taste
• 2 tbsp fresh parsley, chopped

Instructions:

1. Cook pasta according to package directions. Drain and set aside.
2. Heat olive oil in a skillet over medium heat. Sauté garlic until fragrant, add mushrooms, and cook until browned.
3. Add spinach, oregano, red pepper flakes, salt, and pepper. Cook until spinach wilts.
4. Toss pasta with the mushroom-spinach mixture. Garnish with parsley and serve warm.

This vegan Mediterranean pasta is a quick, hearty, and flavorful meal, perfect for a weeknight dinner full of wholesome ingredients.

Vegan Mediterranean Breakfast Bowl

A wholesome Mediterranean-inspired breakfast bowl featuring roasted vegetables, chickpeas, avocado, and a lemon-tahini drizzle.

Packed with fiber and protein, it’s a vibrant way to start the day.

Ingredients:

• 1 cup cooked quinoa or couscous
• 1 cup chickpeas, roasted
• 1 small zucchini, diced and roasted
• 1 small red bell pepper, diced and roasted
• ½ avocado, sliced
• 2 tbsp olive oil
• Salt and pepper, to taste
• 2 tbsp tahini
• Juice of ½ lemon
• 1–2 tbsp water to thin
• Fresh parsley for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Toss zucchini, red bell pepper, and chickpeas with olive oil, salt, and pepper. Roast for 20 minutes.
2. In a small bowl, whisk tahini with lemon juice and water until smooth.
3. Assemble the breakfast bowl with quinoa, roasted vegetables, chickpeas, and avocado. Drizzle with tahini sauce and garnish with fresh parsley.

This breakfast bowl is filling, nutritious, and bursting with Mediterranean flavors to kickstart your day.

Vegan Mediterranean Stuffed Mushrooms

Large portobello mushrooms stuffed with a savory blend of herbs, breadcrumbs, olives, and tomatoes.

Perfect as an appetizer, side, or light main.

Ingredients:

• 6 large portobello mushrooms, stems removed
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• ½ cup cherry tomatoes, chopped
• ¼ cup Kalamata olives, chopped
• ¼ cup breadcrumbs (use gluten-free if desired)
• 2 tbsp olive oil
• 2 tbsp fresh parsley, chopped
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 375°F (190°C). Brush mushrooms with olive oil and place on a baking sheet.
2. In a skillet, heat olive oil and sauté onion and garlic until translucent. Add cherry tomatoes, olives, breadcrumbs, parsley, salt, and pepper. Cook for 3–4 minutes.
3. Stuff each mushroom with the mixture and bake for 20 minutes until tender.
4. Serve warm as an appetizer or side dish.

These stuffed mushrooms are savory, herbaceous, and packed with Mediterranean flavors, making them a versatile vegan treat.

Vegan Mediterranean Pita Pizza

A quick and easy Mediterranean-style pita pizza with roasted vegetables, olives, and a garlic-tahini drizzle.

Perfect for lunch or a light dinner.

Ingredients:

• 2 whole wheat pitas
• ½ cup hummus
• 1 small zucchini, thinly sliced
• ½ red bell pepper, thinly sliced
• ¼ cup cherry tomatoes, halved
• 2 tbsp Kalamata olives, sliced
• 1 tsp dried oregano
• 2 tbsp olive oil
• 1–2 tbsp tahini for drizzling

Instructions:

1. Preheat oven to 375°F (190°C). Spread hummus over each pita.
2. Arrange zucchini, bell pepper, cherry tomatoes, and olives on top. Sprinkle with oregano and drizzle with olive oil.
3. Bake for 10–12 minutes until vegetables are tender and edges are crispy.
4. Drizzle with tahini before serving.

These Mediterranean pita pizzas are fast, flavorful, and a fun vegan twist on traditional pizza.

Vegan Mediterranean Chickpea & Avocado Toast

A vibrant, protein-rich vegan toast featuring smashed chickpeas, avocado, cherry tomatoes, and fresh herbs.

Perfect for breakfast, lunch, or a light snack.

Ingredients:

• 2 slices whole-grain bread
• ½ cup chickpeas, mashed
• ½ avocado, mashed
• ¼ cup cherry tomatoes, halved
• 1 tbsp fresh parsley, chopped
• 1 tsp olive oil
• Juice of ½ lemon
• Salt and pepper, to taste

Instructions:

1. Toast bread slices until golden.
2. In a bowl, mix mashed chickpeas, mashed avocado, olive oil, lemon juice, salt, and pepper.
3. Spread mixture over toasted bread and top with cherry tomatoes and parsley.
4. Serve immediately.

This chickpea and avocado toast is hearty, refreshing, and packed with Mediterranean flavors—a perfect vegan meal in minutes.

Vegan Mediterranean Lentil & Roasted Veggie Wrap

A nutrient-dense wrap filled with cooked lentils, roasted vegetables, olives, and a lemon-tahini sauce.

A perfect portable Mediterranean vegan meal.

Ingredients:

• 1 cup cooked lentils
• 1 small zucchini, diced and roasted
• 1 red bell pepper, diced and roasted
• ¼ cup Kalamata olives, sliced
• 2 tbsp tahini
• Juice of ½ lemon
• 2 whole wheat or gluten-free tortillas
• Salt and pepper, to taste
• 1 tbsp olive oil

Instructions:

1. Roast zucchini and bell pepper with olive oil, salt, and pepper at 400°F (200°C) for 20 minutes.
2. Mix lentils with tahini, lemon juice, and a pinch of salt.
3. Lay roasted vegetables and lentil mixture on tortillas, sprinkle with olives, and roll tightly.
4. Serve immediately or wrap for a portable meal.

This lentil and roasted veggie wrap is hearty, fresh, and full of Mediterranean flavors, ideal for lunch or dinner on the go.

Vegan Mediterranean Tomato & Olive Bruschetta

Crispy bread slices topped with a fresh tomato, olive, and herb mixture. A simple, flavorful vegan appetizer perfect for gatherings or snacks.

Ingredients:

• 1 baguette or crusty bread, sliced
• 1 cup cherry tomatoes, diced
• ¼ cup Kalamata olives, chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tbsp fresh basil, chopped
• Salt and pepper, to taste
• 1 tsp balsamic vinegar (optional)

Instructions:

1. Preheat oven to 375°F (190°C). Toast bread slices until golden.
2. In a bowl, combine tomatoes, olives, garlic, olive oil, basil, salt, pepper, and balsamic vinegar if using.
3. Spoon the mixture onto toasted bread slices and serve immediately.

This tomato and olive bruschetta is fresh, zesty, and perfect as a light Mediterranean vegan appetizer or snack.

Vegan Mediterranean Orange & Olive Salad

A refreshing salad that combines sweet citrus with briny olives, red onion, and fresh herbs.

This light vegan dish is perfect as a side or starter, showcasing the bright flavors of the Mediterranean.

Ingredients:

• 2 oranges, peeled and sliced
• ¼ cup Kalamata olives, pitted and halved
• ¼ small red onion, thinly sliced
• 2 tbsp fresh parsley, chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper, to taste

Instructions:

1. Arrange orange slices on a serving plate.
2. Scatter olives, red onion, and parsley over the oranges.
3. Drizzle with olive oil and lemon juice. Season with salt and pepper.
4. Serve immediately or chill for 10–15 minutes to meld flavors.

This orange and olive salad is a bright, tangy, and refreshing vegan Mediterranean dish that’s simple yet elegant.

Vegan Mediterranean Roasted Garlic & Tomato Soup

A comforting, flavorful soup made with roasted garlic, tomatoes, and Mediterranean herbs. Smooth, rich, and perfect for lunch or dinner.

Ingredients:

• 2 tbsp olive oil
• 6 cloves garlic, roasted
• 4 cups cherry tomatoes, halved
• 1 small onion, chopped
• 2 cups vegetable broth
• 1 tsp dried oregano
• Salt and pepper, to taste
• Fresh basil, for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Roast garlic cloves until golden and soft.
2. In a large pot, sauté onion in olive oil until translucent. Add roasted garlic, tomatoes, oregano, salt, and pepper. Cook 5 minutes.
3. Add vegetable broth and simmer for 15 minutes. Blend until smooth.
4. Serve warm, garnished with fresh basil.

This roasted garlic and tomato soup is rich, savory, and embodies the comforting flavors of Mediterranean vegan cuisine.

Vegan Mediterranean Fig & Walnut Flatbread

A sweet and savory vegan flatbread featuring figs, walnuts, and a drizzle of olive oil. Perfect for a snack, appetizer, or light dessert.

Ingredients:

• 1 pre-made flatbread or pizza crust (vegan)
• 6 fresh figs, sliced
• ¼ cup walnuts, chopped
• 2 tbsp olive oil
• 1 tbsp fresh thyme leaves
• Pinch of sea salt

Instructions:

1. Preheat oven to 375°F (190°C). Place flatbread on a baking sheet.
2. Arrange fig slices and walnuts evenly over the flatbread. Drizzle with olive oil and sprinkle with thyme and salt.
3. Bake for 10–12 minutes until flatbread is crisp and figs are soft.
4. Serve warm or at room temperature.

This fig and walnut flatbread is a delightful balance of sweet, nutty, and herbaceous Mediterranean flavors, making it a perfect vegan treat.