Our Top 20 Mediterranean Diet Recipes of 2022
By Mediterranean Living
Updated December 15, 2022
Here we are at the end of 2022, looking back at an amazing year embracing and sharing the principles of the authentic Mediterranean Diet. This year we’ve been lucky to work with recipe developers from the Mediterranean, test authentic recipes in our home kitchen in Massachusetts and then share them with all of you.
More than ever, we savored delicious flavors from all over the Mediterranean and were continually amazed that this way of eating is proven to reduce your risk of almost every known preventable disease. The Mediterranean Diet is hard not to love. This year we’ve been happy to share recipes from Crete, Italy, Lebanon, Spain, France and more. Here are our 20 most popular recipes of 2022, count-down style! Irresistibly delicious from #20 to #1!
Our Top Mediterranean Diet Recipes of the Year
#20. Lemon Parmesan Dressing
There is no need to buy store-bought dressings when you can make your own with this tangy and deliciously balanced Lemon Parmesan Dressing. This Mediterranean salad dressing is the first of our top Mediterranean Diet recipes for 2022, is super easy to make, and is better than anything you can get in a bottle.
#18. Blueberry Overnight Oats with Greek Yogurt
This is truly the easiest breakfast recipe out there (except for putting milk on cereal). All you have to do is add all the ingredients (except the walnuts) into a bowl, cover and refrigerate. The next morning you will have breakfast waiting for you. Top with nuts and enjoy!
#17. Spezzatino- Italian Beef Stew
Beef spezzatino is one of the most traditional dishes in Italy where it’s eaten throughout the country, from the mountains in the north to the islands in the south. However, in northern Italy most people eat it along with polenta while in the southern regions it’s usually served with just a few thick slices of crusty bread.
#16. Green Tahini Sauce
Try this Green Tahini Sauce recipe on grilled corn, chicken or fish. It also makes an incredible Mediterranean salad dressing. This tahini sauce recipe pairs with the Grilled Corn with Green Tahini Sauce.
#15. Olive Oil French Fries
These french fries pair amazingly with so many Mediterranean diet recipes but I have a favorite meal. Make your favorite baked, steamed, or roasted fish, preferably whole, and pair it with boiled greens with lemon and olive oil (aka Horta) and these french fries. This is a classic combo that is a perfect summer meal, however, you can eat it year round because these ingredients are always available. For me though, I imagine myself at a seaside taverna eating this meal with a glass of white wine, and an amazing view of the turquoise Aegean sea.
#13. Lebanese Hummus
If you’re bringing this hummus to a guests house, impress them by garnishing with a drizzle of extra virgin olive oil, a dusting of paprika, and a sprinkle of pine nuts. They will be impressed with the presentation as well as the amazing Mediterranean flavors of this traditional Lebanese hummus.
#12. Tuscan White Bean and Sausage Soup
This Tuscan White Bean and sausage soup will make you feel like you are eating in a small restaurant in Italy. It is the perfect hearty soup for a wintry day. Most beans soups are full of nutrition and this one is no exception: fiber from the beans and kale; vitamins A, K and C from the Kale; protein from the beans and sausage and healthy fat from the extra virgin olive oil.
#11. Pasta Alla Puttanesca with Canned Tuna
Pasta alla Puttanesca is arguably one of the most classic pasta dishes, both in Italy and around the world and one of my absolute favorites to cook and eat. It’s pungent and rich in traditional Mediterranean flavors like olives, capers, tomatoes and oregano, so much so that is impossible not to love it!
#10. Mediterranean Fish Stew
This Mediterranean fish stew is perfect using any white fish. I have tried it with both halibut and flounder. It is so simple to make that even a novice in the kitchen will find making it to be a breeze. You don’t even have to cut the fish before putting it in the broth, because it will fall apart naturally on its own.
#5. Greek Briam (Baked Summer Vegetables)
Delight in these roasted summer vegetables from Greece. Greek Briam is an amazingly simple dish that encapsulates the essence of the authentic Mediterranean Diet.
#3. Sheet Pan Chicken Thighs with Peppers and Onions
Think of sausage with peppers and onions, but with chicken thighs instead of sausage, and all of it baked together on a sheet pan for pure ease. Sheet pan meals are becoming more and more popular because you can have a well-rounded meal without dirtying a bunch of pots and pans. I love the presentation of serving it right off of the sheet pan, and it makes clean up easy as well.
#1. Greek Potato Salad
Here it is! Our #1 Top Mediterranean Diet recipe of 2022! Greek Potato Salad by Koula Barydakis, co-author of “Foods of Crete: Traditional Recipes from the Healthiest People in the World”. Try this Greek potato salad (patatosalata) that is full of Mediterranean flavors like feta, lemon and olive oil.
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