5 Dinner Recipes That Follow The Mediterranean Diet

5 Dinner Recipes That Follow The Mediterranean Diet

The Mediterranean diet is filled with an abundance of flavors, colors and textures. And when it comes to easy Mediterranean Diet recipes, theres no shortage of wholesome, healthy options for mealtime. In the Mediterranean, fresh vegetables, fruits, fish, hearty whole grains, healthy fats and lots of herbs and spices are encouraged. So luckily, making your family a dinner thats equally as delicious as it is nutritious is easy to do when youre living this lifestyle! From salmon to quinoa, here are 5 of our favorite Mediterranean diet recipes. Lets dive in!

Crispy Skinned Salmon Over Red Lentils with Caper Dill Yogurt Sauce

5 Dinner Recipes That Follow The Mediterranean Diet | Bob's Red Mill Blog Fresh, flavor-filled salmon is a staple in the Mediterranean diet. Its an oily fish rich in omega-3 fatty acids and protein. Even for non fish eaters, salmon provides a delicious and versatile option for a dinner entree. In this recipe for Crispy Skinned Salmon Over Red Lentils with Caper Dill Yogurt Sauce, author Ashley Covelli creates an aromatic and decadent Mediterranean recipe. She created her dish in partnership with Bobs Red Mill, so we were happy to send her over some of our red lentils and beans to use in her cooking. Our red lentils cook quickly and a have a slightly sweet flavor, making them perfect for this dish! They can be used in crafting a whole bunch of nutritious soups, stews, curries and dips, too. And though they may be small in size, theyre packed with a bunch of health benefitsmaking them an excellent ingredient to integrate into your Mediterranean diet dinner recipes. It might even surprise you to hear that theyre rich in fiber and contain roughly a steaks worth of protein! Theyre also filled with folate, iron, phosphorus, magnesium, zinc and potassium. In addition to lentils, beans are another staple in the Mediterranean dietfrom red beans to lima beans. For Ashleys recipe, try adding garbanzo beans for a creamy and rich flavor. In addition to using the nutty and delicious garbanzo bean (aka chickpea) for this salmon dish, you can also toss this bean into your salads or soups and use it to make hummus. What we especially love about Ashleys salmon dish is the addition of crispy shallots (so dont forget them)! They make the already elegant salmon even better. Garnish with lemon wedges and dill sprigs and enjoy! We recommend pairing this dish with a glass of something special.

Tabbouleh

5 Dinner Recipes That Follow The Mediterranean Diet | Bob's Red Mill Blog Tabbouleh is a traditional Middle Eastern dish that relies heavily on bulgur and parsley to bring it to life. If you have a leftover bunch of parsley from the farmers market, whip up a big batch to have on hand for the week (its an excellent choice for Mediterranean diet meal planning, actually). This particular recipe can be found on our bags of bulgur and is made with parsley, mint, scallions, tomatoes and cucumber, with a dressing of salt, cumin, black pepper, lemon juice and olive oil. After your bulgur is soaked in water, just add the rest of the ingredients and enjoywhich means you can whip this dish up even when youre short for time. If youve yet to experiment with bulgur, youre in for a treat! Its a quick-cooking whole grain made from cracked wheat berries that are separated into small pieces and then par cooked. Bulgur, like most of our other favorite Mediterranean ingredients, is a nutritional powerhouse. Per 1/4 cup serving, it offers 6 grams of protein, 5 grams of fiber and vitamins and minerals like calcium and iron. If you try this recipe for tabbouleh and love it as much as we do, feel free to go wild with all things bulgur! Though it comes as a pleasant surprise to some folks, you can even incorporate bulgur into your breakfast routine. This Breakfast Bulgur and Millet Grain Bowl is savory and delicious, served with olive oil, cherry tomatoes, sliced mushrooms, eggs and avocado. Although its especially good in the morning to kickstart your day, you can enjoy it for a weeknight dinner, too! However you choose to eat your bulgur, we know it will be tasty.

Mediterranean Pupusas

5 Dinner Recipes That Follow The Mediterranean Diet | Bob's Red Mill Blog These Mediterranean Pupusas are amaranth and masa flatbreads stuffed with roasted beets, smashed chickpeas and two kinds of cheese. They take just one hour of prep time, but the end result will make it seem like youve been cooking all day long! The beets are marinated in fresh orange juice, vinegar, olive oil and sea salt, which give them an extra-delicious taste (and almost take the place of a meat). The smashed chickpeas offer that quintessential Mediterranean flavor and the homemade masa dough brings it all to life. Our Organic Amaranth Flour gives the masa an earthy, nutty flavor and is high in the amino acid lysine. Our Organic Masa Harina is made with dried corn kernels that have been cooked and soaked in lime water before grinding. Once the dough balls have been created and flattened, theyre filled with a roasted beet, walnut and chickpea mix, as well as creamy goat cheese and Oaxaca cheese. Top it all with sour cream and chopped parsley, and youre in for a Mediterranean feast! If youd like to really wow your guests, you can even do a side of quick pickles made with purple cabbage, red onion, white vinegar and sea salt. Not only do the pickles taste wonderful, but they look beautiful, too!

Mediterranean Whole Wheat Pearl Couscous with Scallops

5 Dinner Recipes That Follow The Mediterranean Diet | Bob's Red Mill Blog This recipe for Mediterranean Whole Wheat Pearl Couscous with Scallops comes from Pamela Braun of My Mans Belly. Its a great dinner recipe for a group or family, as it offers everything you need in one bowl! Its made with Bobs Red Mill Whole Wheat Pearl Couscous, olive oil, shallot, preserved lemon, fennel, chicken stock, bay scallops, parsley and black pepper. Couscous is another popular grain youll find in Mediterranean dishes and for good reason! Our Whole Wheat Pearl Couscous not only adds a bunch of whole grain nutrition to this dish, but also a lovely texture and nutty flavor. If you love couscous and are looking for additional ways to use it, try this recipe for Grapefruit, Avocado and Crab Couscous Salad Wraps. Theyre light, yet rich and satisfying, and showcase this whole grain wonder in a fantastic way. With their use of olive oil, citrus, and fresh herbs and spices, they also go in line with the ingredients of the Mediterranean diet. Serve them for dinner or lunch but rest assured, however you serve them, theyre bound to be delicious! In fact, if you want to go crazy with couscous, you can even make both these dishes at the same time and have one for lunch and one for dinner (that way youll get the best of both worlds).

Mediterranean Quinoa Salad

5 Dinner Recipes That Follow The Mediterranean Diet | Bob's Red Mill Blog Theres nothing quite like a simple Mediterranean Quinoa Salad. At Bobs Red Mill, we absolutely love our quinoa salads. Theyre an easy Mediterranean dish to throw together, refreshing and healthy, and can be entirely customized based on what sort of ingredients you have in the fridge. This recipe is a unique blend of red onion, black olives, raisins, red pepper, parsley, pine nuts, peas, bell pepper and dill. Its brought to life with a vinaigrette dressing and of course, our Organic Quinoa Grain. This grain is one of our favorite ancient grains and was honored as a sacred crop by the ancient Incas. Its a good source of iron and high-quality protein and can be used in pilafs, salads, soups and stir fries. Quinoa requires very little meal prep and can be used in both sweet or savory dishes (depending on what youre in the mood for). Try this recipe for Blueberry and Feta Quinoa Salad for another Mediterranean-inspired meal, complete with the flavors of mint, diced cucumber and thinly sliced green onions. Although these quinoa salads can certainly be served on their own as a main dish, they taste great when served alongside roast grilled chicken or fish, too. Between salads, scallops and pupusas, we hope theres something in this list for everyone! When it comes to Mediterranean Diet recipes, dinner time, in particular, offers a chance to be creative with fresh and nutritious ingredients like fruit, vegetables and hearty whole grains. Do you follow the Mediterranean diet? If so, what are some of your own favorite family-friend recipes? Wed love for you to share any of those Mediterranean diet recipes with our food-loving community in the comments below. From all of us at Bobs Red Mill, thanks for reading! Were wishing you a happy and healthy week ahead.
Bob's Red Mill
June 27 2019

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