20-minute Easy Mediterranean recipes for your dinner
Not only the Mediterranean diet has been ranked as the best overall diet by the U.S. News and World Report, but it also tastes incredibly good and, thanks to the high content of whole, fresh foods like veggies, fruit, olive oil and fish, it is also really healthy. The last advantage? With a few ingredients and simple preparations, it is also so easy to follow! Here's a bunch of recipes they will be ready in no time at all!
Tomato Bruschetta is one of the best way to enjoy the fresh flavors of the coming summer. You only need to chop some ripe, flavorful tomatoes, season them in a bowl with extra virgin olive oil, balsamic vinegar and basil (you can add also fresh onions or garlic to your taste) and then serve on some toasted bread. Bruschetta is a flavorful appetizer or side dish, but you can make it a tasty main dish as well by adding a few proteins: tuna and feta cheese are the best options!
Named after the stunning Capri island, Caprese Salad is said to be created as a symbol of the Italian flag: indeed, it contains the red of the tomatoes, the white of the mozzarella cheese and the green of the basil. To prepare it, simply alternate slice of mozzarella and slice of tomatoes on a dish and drizzle with basil, evoo and balsamic vinegar. The end result is so impressive and delicious that it will soon become one of your favorite easy Mediterranean recipes!
Italian vegetable pie
Italian pies can be savory as well! Every regional cuisine indeed has its own recipe for a vegetable pie: most of them include raw or steamed vegetables, cheese and eggs. Our favorite one is made with ricotta cheese, spinach and a bit of grated parmesan cheese and it really takes a few minutes to prepare it ,if you use a good quality store-bought puff pastry - but if you have a bit of free time we suggest to try at least once to make your own puff pastry!
Pasta salad is an easy Mediterranean recipe, perfect for those hot summer days when you just want something fresh. You can use the ingredients you prefer, but to have a really balanced dish we suggest to always include:
- a source of carbs: pasta or rice
- a source of proteins: tuna, salmon, hard-boiled eggs, chickpeas or chicken... just to name a few!
- a source of good fat: extra virgin olive oil is THE fat when talking about Mediterranean diet.
- Veggies, veggies, veggies - preferable in season: they will help you feel fuller without adding calories and will provide you important nutrients such as vitamins or minerals.
Here you can find a few ideas for your Pasta salad, but we suggest to keep on trying until you find your favorite one!
Fennel and Orange salad
Italian fennel and orange salad is juicy, refreshing and oh so satisfying. And - if you are not sure yet - it is easy, quick and budget friendly, too! The secret of this dish is in the particular balance between the sweet flavor and juicy consistence of the oranges paired with the crunchy, "liquorice" flavor of the fennel. Moreover, this easy Mediterranean recipe is a real concentrate of vitamins, minerals and fibers!