Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. You would be right in thinking that many classic mediterranean dishes are no-go’s for vegans. The abundance of cheese and fish in, for example, Italian cuisine, would see to that. However, so many vegan mediterranean recipes can be found if we just widen our horizons a little and get creative. I would even argue that a vegan mediterranean diet is easy to achieve, super delicious and crazy healthy (as are vegetarian mediterranean recipes). Here’s why:
Vegan mediterranean recipes: where the classics were born
Vegan mediterranean recipes from the southern mediterranean date back hundreds of years. A history of hummus, for example, shows that the earliest evidence of that delicious dip can be found in the 13th century in Egypt. There’s also the almighty falafel, a vegan favourite, which also originates in the southern mediterranean! Those are just two examples of traditional vegan mediterranean recipes. However, the building blocks of a mediterranean diet are also really well-suited to a vegan diet. For example, the common use of olive oil over other sources of fats, like butter. Not only is it plant-based, it is also a source of unsaturated fats and so olive oil has some super health benefits. Another point in favour of a vegan mediterranean diet is the high quantity of fresh fruit and vegetables used in vegan mediterranean recipes. The mediterranean climate is perfect for growing lots of big, juicy, mouthwatering vegetables –– a vegan heaven!
Marvellous mains to devilish dips
We’ve got vegan mediterranean recipes of all kinds, from all over the region. Some of them are traditionally vegan, such as this hearty umbrian lentil soup with pasta, others are vegan takes on all time classics, such as this creamy vegan carbonara with tomato bacon! There are also dips and sauces aplenty, as this seems to be where vegan mediterranean dishes really come into their own. Dip a homemade pita in some smokey baba ghanoush or whip up your own batch of fresh red pesto!
Mains
Bonus: easy, high protein, comforting569 calories per serving Vegan Bolognese. It was about time we veganized the Italian classic (we do love vegetarian italian recipes after all). And we’re proud to say we were successful. Please welcome, the amazing Anti Bolognese! Recipe by: LoveFoodNourishBonus: gluten free, paleo, whole 30 friendly333 calories per serving This healthy bruschetta recipe makes a healthy alternative to your classic bruschetta using delicious baked eggplant as the base Ready in: 15 minutesRecipe by: MrsJones’KitchenBonus: filling, healthy, delicious185 calories per serving Silverbeet (swiss chard) is pan fried and mixed with garlic breadcrumb, fresh tomatoes and chickpeas, to make a delicious and healthy tapas dish, side, or main, which can be enjoyed hot or cold. Ready in: 30 minutes (+overnight chickpea soaking)Recipe by: VegRecipesOfIndiaBonus: fragrant, crispy, versatile356 calories per serving Crispy, crunchy falafel are a savory vegan snack that everyone loves and a staple of a plant-based mediterranean diet. They are terrific to eat by themselves, to serve with sauces to dip, or enjoy in pitas, wraps or between slices of bread for a tasty plant-based sandwich. Ready in: 20 minutesRecipe by: MealPrepifyBonus: gluten-free, superfood full, high protein339 calories per serving If you are looking for a delicious superfood recipe, you’re in the right place. This quinoa and roasted vegetables recipe is tasty and super healthy (more veg quinoa recipes this way!)! It’s vegan and gluten free, packed with delicious roasted vegetables, high in healthy fats and complex carbohydrates whilst still being low in saturated fats. Bonus: spicy, easy, tasty545 calories per serving This easy pasta arrabiata can be made just as spicy as you like it – you’re in control with our step by step guide. Sugo all’arrabbiata here we come! Ready in: 20 minutesRecipe by: BellyRulesTheMindBonus: filling, hearty, simple251 calories per serving Moroccan chickpea stew recipe – a warm, comforting stew you’ll love (if this make your mouth water, get excited for these delicious vegetarian stews recipes too!). It offers the perfect blend of carefully chosen and proportioned spices to create a delectable vegan recipe that will cozy up even the coldest winter night. This hearty recipe comes together in less than 20 minutes so you can enjoy it anytime- even on the busiest of weekdays. Ready in: 35 minutesRecipe by: ForkfulOfPlantsBonus: indulgent, creamy, delicious762 calories per serving This vegan spaghetti carbonara will meet all of your creamy pasta cravings, and we believe it’s healthier than the traditional recipe too! Ready in: 45 minutesRecipe by: LittleSunnyKitchenBonus: colourful, simple, versatile66 calories per serving Briam or Briami is a wonderful Mediterranean dish packed with veggies and flavor! This roasted vegetable bake is one of many delicious traditional Greek vegan dishes. Ready in: 22 minutesRecipe by: SplashOfTasteBonus: creamy, easy, delicious258 calories per serving Our homemade tahini pasta sauce is combined with vegan bacon pieces and fresh vegetables to create a dreamy delicious creamy pasta sauce! Ready in: 35 minutesRecipe by: ForkfulOfPlantsBonus: delicious, high protein, tasty184 calories per serving Vegan tortilla, also known as Spanish omelette, is a delicious Spanish dish usually made from eggs and potato. This plant-based version is super tasty, using chickpea flour and tofu to make an easy, healthy recipe. Enjoy it for breakfast, brunch, or as part of a spring-time picnic or packed lunch. Bonus: gluten-free, grain-free, indulgent638 calories per serving Healthy vegetarian recipe for gluten-free socca pizza made with chickpea (besan) flour, (one of our favorite vegetarian pizza recipes) which can be easily veganised by the use of vegan cheese. It’s loaded with plant-based protein, easy to make and a delicious low-calorie treat! Ready in: 55 minutesRecipe by: IHeartVegetablesBonus: healthy, low fat, filling260 calories per serving This Mediterranean Lentil Soup is packed with healthy ingredients like lentils, garlic, and spinach for a tasty recipe that will keep you full and satisfied! Ready in: 30 minutesRecipe by: MyPurePlantsBonus: easy, hearty, fragrant49 calories per serving (without “egg”) This Chickpea Shakshuka is a thick, hearty stew of mainly tomatoes, bell pepper and onion (and if you like this you will LOVE our other plant-based chickpea recipes). Imagine it as a kind of Middle Eastern Ratatouille with spices like cumin, paprika, fennel, cinnamon and cayenne pepper. It is absolutely delicious, flavourful, and stunning. Not to mention it is super easy to make under 30 minutes. Bonus: creamy, filling, delicious404 calories per serving Follow Kat’s simple instructions for the creamiest vegan mushroom risotto this side of an animal product. Ready in: 2 hours plus overnight soakingRecipe by: SabrinaCurrieBonus: easy, high protein, comforting397 calories per serving (quarter of a recipe) Simple, classic vegan white bean stew is both traditional and fresh. A great vegan main dish made creamy by a low slow simmer and equally at home as a side dish or served on crostini as an appetizer. Ready in: 45 minutesRecipe by: ThePastaProjectBonus: simple, hearty, filling509 calories per serving An easy and nutritious traditional one-pot vegetarian/vegan pasta and lentil soup recipe from Umbria in Central Italy. An authentic Italian pasta recipe. Ready in: 30 minutesRecipe by: TinnedTomatoesBonus: flakey, tasty, simple407 calories per serving A simple colourful and delicious puff pastry tart. It’s a doddle to make and will delight your family (if you’re after more family friendly favorites, check out these kid-friendly meals!). It’s easy on the bank balance too. Bonus: easy, delicious, filling395 calories per serving Red Pesto Pasta – The natural evolution of a classic dish. The pesto is all vegan and has received so much praise already you won’t believe it! Ready in: 40 minutesRecipe by: ForkfulOfPlantsBonus: ooey-gooey, crispy, more-ish228 calories per serving Vegan arancini balls are indulgent breaded, baked balls of risotto, filled with oozy dairy-free cheese- the perfect use for leftover risotto. Bonus: filling, nutritious, healthy569 calories per serving Vegan stuffed peppers packed with quinoa – and loads of flavour. Full of protein and with clear instructions in easy steps.
Salads
Ready in: 5 minutesRecipe by: BitesOfWellnessBonus: fresh, full of protein, gluten-free310 calories per serving Mediterranean white bean salad is the perfect light meal or healthy side dish. Made with just a few easy to find ingredients, this flavorful salad is so easy to make and only uses one bowl! Naturally gluten free, vegan, dairy free and great for parties or cookouts! Bonus: crunchy, speedy, easy591 calories per serving This quick take on the falafel salad is packed with protein – and adds even more with our peanut sauce! It’s quick, it’s easy and completely animal-friendly! A delicious vegan mediterranean bowl! Ready in: 30 minutesRecipe by: MyCookingJourneyBonus: nutritious, fresh, fragrant293 calories per serving Quinoa Tabbouleh / Tabouli Salad is an excellent middle eastern recipe that can be made in less than 20 minutes. It can also be stuffed in a pita with falafel and hummus or eaten just as a salad for a meal. Bonus: fragrant, filling, colourful424 calories per serving Authentic Moroccan Couscous salad. An exotic blend of heady spices, fresh fruits, tangy veggies and fluffy couscous. Exceptionally high in fiber and veggie goodness. Ready in: 10 minutesRecipe by: SourAndSweetsBonus: creamy, crunchy, delicious553 calories per serving It’s time for vegan tahini chickpea salad, and This vegan salad is simple and easy to make. It is filling, uplifting, and a fantastic protein-packed meals. Ready in: 25 minutesRecipe by: IHeartVegetablesBonus: colourful, crunchy, healthy132 calories per serving Fattoush salad is a middle eastern salad made with vegetables and toasted pita bread. It’s a delicious and filling recipe that can be made quickly and easily! Bonus: quick, tangy, fibrous444 calories per serving Turkish Lentil Salad with a honey mustard dressing. Easy and quick, ready in 7 minutes. Full of fiber, protein and vitamin K.
Sides and Appetisers
Ready in: 2 hours (1 hour raising time)Recipe by: VegRecipesOfIndiaBonus: hot, fluffy, soft151 calories per serving This soft and light Pita Bread is made from whole wheat flour and also has the trademark pita pocket perfect for stuffing with tahini, hummus, falafel or anything else you’d like! Bonus: easy, refreshing, flavourful204 calories per serving The original white gazpacho soup hits all the right boxes – it’s cold and fresh with the perfect balance of sweet vs sour. It’s vegan-friendly too. Ready in: 30 minutesRecipe by: TheRusticFoodieBonus: simple, crispy, delicious269 calories per serving This Tahini Roasted Cauliflower recipe is an easy and healthy Mediterranean side dish! It’s topped with lemon tahini sauce and pine nuts. Ready in: 1 hour 5 minutes (prep time 15 minutes)Recipe by: ThisHealthyKitchenBonus: crispy, fluffy, flavourful207 calories per serving These vegan Greek lemon potatoes are simple to prepare and bursting with flavour. Featuring crispy edges and fluffy moist middles. A fantastic side dish to compliment your meal that you’ll want to make again and again. Ready in: 10 minutesRecipe by: MrsJones’KitchenBonus: smooth, cool, refreshing83 calories per serving Celebrate summer with this easy vegan cucumber gazpacho. Made with cucumbers, garlic, spring onions and almonds, it’s a light, and refreshing cold soup. Ready in: 40 minutesRecipe by: Hilda’sKitchenBlogBonus: easy, high protein, comforting176 calories per 4 kibbeh serving Get ready to fall in love with this delicious Vegan Kibbeh Recipe. These flavorful football-shaped patties are made with a mixture of red lentil, bulgur, peppers, onions, and spices. This makes them both nutritious and quite addicting! Ready in: 15 minutesRecipe by: SabrinaCurrieBonus: fresh, tart, fragrant100 calories per serving (1/5th of recipe) Warm marinated olives are a truly spectacular appetizer despite their seeming simplicity. If you like olives, you will love these. Gentle heat makes the olives intoxicatingly fragrant with the scent of spices and herbs and citrus peel adds bright, fresh notes to really elevate them.
Dips and Sauces
Bonus: nutty, creamy, flavourful162 calories per serving Catalan Romesco Sauce. This beautiful dish has been around for hundreds of years – you won’t find a better or more authentic piece of Catalan history. Ready in: 1 hour 40 minutes (prep time 10 minutes)Recipe by: Aleka’sGetTogetherBonus: fragrant, healthy, delicious569 calories per serving Melitzanosalata is a Greek appetizer made from roasting whole eggplants, pureeing it, then adding garlic, olive oil and lemon juice! It is a simple yet delicious small plate tapas dish that everyone will love! Bonus: smooth, high protein, full of healthy fats114 calories per serving Yummy Avocado Hummus – creamy than hummus and tastier than avocado, this easy dip combines the best of both for a delicious snack or great party idea! Ready in: 1 hour (prep time 20 minutes)Recipe by: It’sNotComplicatedRecipesBonus: smooth, full of flavour, versatile109 calories per serving Spanish food is colourful, vibrant and full of flavour and this pesto epitomises these qualities. Plus it is simple to make! Bonus: flavourful, healthy, light77 calories per serving Baba Ganoush – (Eggplant Dip / Aubergine Dip) Flatbreads and pitas go perfectly with this beautiful fusion of Arab-Mediterranean cuisines. Ready in: 50 minutes (prep time 20 minutes)Recipe by: ForkfulOfPlantsBonus: smokey, nutty, creamy120 calories per serving The love child of muhammara and baba ganoush, this mediterannean dip is sweet, creamy, garlicky, smoky and a little bit nutty. Perfect enjoyed with warm grilled pitta and hungry friends. Bonus: flavourful, fragrant, useful120 calories per ⅛ jar Not strictly a dip or a sauce but so delicious we had to include it! Take your spices to the next level with this Egyptian classic – perfect any dish with this outstanding herb combo! Bonus: simple, versatile, flavourful216 calories per ¼ jar Red Pesto with Sun-Dried Tomatoes and Basil. It’s vegan and only calls for 5 ingredients. Blend in a food processor and out comes a first-class pesto! Ready in: 10 minutesRecipe by: NourishPlateBonus: fresh, creamy, crunchy118 calories per serving Easy Vegan Tzatziki made in 10 minutes or less. It’s creamy, garlicky and refreshing! It is so delicious that it goes so well with any dish. Plus, it makes any hot day cooler! Bonus: smooth, delicious, healthy206 calories per ¼ bowl How To Make Homemade Hummus. A ridiculously easy three minute take on the classic dish. Perfect as a dip or healthy snack to keep you feeling full between meals. So now you see how many options there are when it comes to trying a plant-based mediterranean diet! Enjoy cooking, and let us know which vegan mediterranean recipes were your favourites in the comments (and next time, why not try these veggie Mediterranean meals?)!
