Mediterranean Dinner Recipes

Take cues from the Mediterranean diet to make healthful, satisfying supper salads.

| July / August 2017

  • Mediterranean ingredients come together to make nourishing, healthy and delicious dinner salads.
    Photo By iStock; SolStock
  • Let eggplant "sweat out" its bitter flavor by salting it and letting it sit for 30 minutes before use.
    Photo by iStock; alexannabuts
  • Satisfying fried eggplant combines with fresh dill and cucumber in this protein- and fiber-filled salad.
    Photo by Satisfying fried eggplant combines with fresh dill and cucumber in this protein- and fiber-filled salad.
  • Serve this mayonnaise-free tuna salad in a pita pocket or atop sliced tomatoes, a bed of greens or a slice of whole-grain bread.
    Photo by Suzy Karadsheh
  • This satisfying salad is packed with nutrients, protein and healthy fats.
    Photo by Suzy Karadsheh
  • Vegetarian and gluten-free, this hearty dish is perfect on a buffet for a group meal, or serve it with rice for a nutritious, meat-free dinner.
    Photo by Suzy Karadsheh
  • Savory chorizo, sweet cornand bright tomatoes make a perfect flavor combination.
    Photo by Suzy Karadsheh

Here’s How every dinner started in my mother’s Mediterranean kitchen: A large bowl was filled with chopped vegetables — usually tomatoes, cucumbers and onions — and then tossed with fresh herbs, lemon juice and olive oil. Sometimes mom’s salata (village salad) was transformed into dinner by adding a side of feta cheese and warm pita bread.

To many, salad is served as a means of stimulating the appetite, a meal’s introduction but not the meal itself. A pile of greens and a few cucumber rings doesn’t quite cut it for dinner. But, by following a few simple principles adapted from the Mediterranean diet, we can build perfect — and perfectly satisfying — supper salads.

Follow this basic framework to add flavor, texture and color to any salad:

• Approach your salad as a complete meal in a bowl. Build it mostly around quality vegetables, legumes and whole grains. Carnivores can add a small portion of chicken or fish — even Spanish chorizo, if you’re feeling feisty.

• Next, bring in the bold Mediterranean flavors: aromatics such as onions and garlic; warm spices such as sumac and Za’atar; and lots of fresh herbs.

• For the dressing? Olive oil and citrus or quality vinegar. Then play with ingredients that add heft, like tahini (sesame paste) or harissa (chili paste).

mother earth news fair 2018 schedule


Next: October 13-14 2018
Topeka, KS

Sit in on dozens of practical workshops from the leading authorities on natural health, organic gardening, real food and more!