Quick and Healthy Mediterranean Dinner for Vegetarians + Vegans

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Table of contents:

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How to Make Quick and Healthy Mediterranean Dinner for Vegetarians

• Prep time: 10 minutes
• Cook time: 45 minutes
• Ready in: 55 minutes

Serves: 4 as a main, or 6-8 as a side dish

Ingredients

• 1 red bell pepper
• 1 large red onion
• 2 white onions
• 2 large potatoes
• 1 head of garlic
• 1 courgette
• 1 cup cherry tomatoes
• 2-3 tomatoes (cut into wedges)
• ½ cup olives (Organic Castelvetrano Pitted Olives)
• Handful of fresh parsley
• 1 tbsp Dried Rosemary (or fresh if you prefer)
• 1 tsp Garlic Powder
• 1 tsp Dried Oregano 
• 1 tsp White Pepper
• Salt to taste
• Extra Virgin Olive Oil
• 1 Lemon (for serving) 
• Feta cheese (optional)

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Equipment

• Cutting Board and sharp kitchen knife
• Large baking sheet
• Cooking tongs
• Lemon Juicer

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Instructions

• Preheat oven to 200°C / 400°F
• Cut potatoes, onions, and red bell pepper into bite-sized pieces and add to baking sheet. Sprinkle olives around the pan. 
• Cut courgettes into half moons, halve cherry tomatoes, and cut tomatoes into wedges. Set aside for use later. 
• Mix veg to cover evenly with seasoning and olive oil. 
• Season to taste with salt and pepper.
• Bake for 20 minutes on the middle shelf of the oven.
• Remove from oven and add the olives courgettes, cherry tomatoes, and tomato wedges.
• In a small bowl combine spices, then sprinkle over the veggies in the sheet pan. 
• Cut off the tips of the garlic head.
• Add the head of garlic to the center.
• Drizzle generously with extra virgin olive oil, ensuring you get plenty of oil into the garlic head. Add some lemon juice. 
• Season again to taste and bake for another 25 minutes. 
• Remove from oven and garnish with some chopped fresh parsley and serve!

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Cooking tips:

• This easy sheet pan recipe is pretty much an ‘anything goes’ recipe as you can use whatever veggies you have in the fridge—some suggestions: Beetroot, sweet potato, pumpkin, large green beans, eggplant, yellow squash.
• No need to peel the potatoes or courgette, just give them a rinse before use to remove any dirt or grit. 
• Optional: For some extra flavor, sprinkle with some Feta cheese (non-vegan) or some nutritional yeast (vegan-friendly) right before serving.

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Quick and Healthy Mediterranean Dinner

It’s no secret that the Mediterranean diet is one of the healthiest ways to eat. With a focus on fresh ingredients including lots of fruit and vegetables, this sheet pan dinner is ideal as a healthy and easy-to-make Mediterranean dinner. 

Read more about My Personal Journey Swapping to the Mediterranean Diet here in this article. 

Healthy Mediterranean Flavors and Ingredients

This dish is a simple, wholesome way to bring the flavors of the Mediterranean to your table with minimum fuss. 

Here are some advantages to making this Quick and Healthy Mediterranean Dinner:

1. Nutrient-Rich Ingredients: This recipe includes a wide variety of vegetables like onions, potatoes, courgette (zucchini), tomatoes, and garlic, which are packed with vitamins, minerals, and antioxidants that promote overall health.
2. Heart-Healthy Fats: The use of extra virgin olive oil and olives provides a good source of heart-healthy monounsaturated fats, which can help lower bad cholesterol and reduce inflammation.
3. Quick and Easy to Prepare: This meal is designed to be prepared in a short amount of time with simple steps, making it perfect for busy weeknights when you want something wholesome without spending hours in the kitchen.
4. Balanced and Satisfying: The inclusion of potatoes offers a healthy source of complex carbohydrates for energy, while feta cheese (if added) brings a protein component that complements the veggies and olive oil for a balanced meal.
5. Mediterranean Flavor Profile: The use of herbs like rosemary, oregano, and garlic powder, along with olives and lemon, brings classic Mediterranean flavors that are vibrant, fresh, and satisfying, making the meal delicious yet healthy.
6. Customizable: The recipe allows for flexibility, such as using fresh or dried herbs, adding feta cheese for extra creaminess, or tweaking the vegetable mix to suit what’s available. This adaptability makes it easy to suit different preferences or dietary needs.
7. Low-Calorie Option: Since this dish focuses heavily on vegetables and uses a modest amount of olive oil and cheese, it is naturally lower in calories while still being filling and nutritious.
8. Rich in Fiber: The vegetables and potatoes provide a good amount of dietary fiber, which supports digestive health and helps you feel full longer.
9. Antioxidant Benefits: Ingredients like tomatoes, garlic, and parsley are known for their high levels of antioxidants, which help combat free radicals in the body, contributing to improved immune function and overall wellness.

Plant-Based Friendly: For those following a plant-based diet, the recipe can be made vegan by simply omitting the optional feta cheese, while still maintaining its delicious Mediterranean flavors.

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One Pan Mediterranean Dinner

Of course, one of the best things about this recipe is how easy it is to prepare as a one-pan Mediterranean Dinner. There’s no special equipment required, just an oven and baking sheet. 

From there, it’s simply a matter of chopping the veggies into bite-sized pieces, seasoning them with some dried herbs and spices, salt and pepper, and then adding a drizzle of freshly squeezed lemon juice and olive oil. 

Advantages of using olive oil with cooking

A key ingredient used in Mediterranean cooking is olive oil and particularly extra virgin olive oil. Olive oil is not only flavorsome, it also carries a number of proven health benefits when consumed. 

Here are some key advantages:

1. Heart-Healthy Fats

• Rich in Monounsaturated Fats: Olive oil is high in monounsaturated fats, particularly oleic acid, which has been shown to reduce bad LDL cholesterol and increase good HDL cholesterol. This supports heart health and lowers the risk of heart disease.
• Anti-inflammatory Properties: Olive oil contains compounds like oleocanthal, which have anti-inflammatory effects. Chronic inflammation is linked to several diseases, including cardiovascular diseases, so olive oil helps protect against them.

2. Rich in Antioxidants

• High in Polyphenols: Olive oil is packed with antioxidants such as vitamin E and polyphenols, which help combat oxidative stress and protect cells from damage. These antioxidants have been associated with reducing the risk of chronic diseases like cancer and type 2 diabetes.

3. Improves Nutrient Absorption

• Enhances Fat-Soluble Vitamins: Olive oil helps with the absorption of fat-soluble vitamins like vitamins A, D, E, and K from foods. Cooking vegetables with olive oil allows your body to better absorb these essential nutrients.

4. Stable at Moderate Cooking Temperatures

• Good for Sautéing and Baking: While olive oil has a moderate smoke point (around 375°F or 190°C for extra virgin olive oil), it is stable for medium-heat cooking like sautéing, roasting, and baking. Its composition helps retain nutrients even under heat.

5. Versatile Flavor

• Enhances Dishes: Olive oil adds a rich, slightly fruity flavor to dishes, enhancing Mediterranean, Italian, and many other cuisines. It can be used in cooking, drizzling over finished dishes, or in salad dressings for added taste and texture.

6. Promotes Weight Management

Helps with Satiety: The healthy fats in olive oil contribute to a feeling of fullness, which can help control appetite and support weight management by reducing overeating.

Discover more about What to Eat on the Mediterranean Diet to Lose Weight with this complete article

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Nutrition Facts

Servings: 4
Amount per serving
Calories	214
% Daily Value*
Total Fat 4.5g	6%
Saturated Fat 0.7g	4%
Cholesterol 0mg	0%
Sodium 80mg	3%
Total Carbohydrate 41.2g	15%
Dietary Fiber 8.5g	30%
Total Sugars 10.2g
Protein 6g
Vitamin D 0mcg	0%
Calcium 115mg	9%
Iron 4mg	20%
Potassium 1175mg	25%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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More Mediterranean Vegetarian Recipes:

• How to Make Shakshuka (Healthy Vegetarian Breakfast Recipe)
• Spanish Padron Peppers Recipe (Pimientos de Padrón)
• Mediterranean Potato Salad – No Mayo – Healthy VEGAN Potato Salad Recipe
• Caprese Salad (Insalata Caprese) How to make this classic Italian Salad Recipe
• Beet and Quinoa Salad with a Lime and Mustard dressing
• Creamy Mediterranean Hummus | Authentic & Healthy Recipe

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