Oh, the instant the clock hand looks towards twelve, lunch simply becomes the bane of the entire workday. Do you find yourself strolling over to the fridge, opening it, and just. staring into the void of your leftovers or sad veggie drawer? Like, if you stare hard enough, something miraculously healthy and satisfying will simply appear on the middle shelf, right? Yeah, you’re not the only one. We’ve all been there, gazing blankly at an empy-tasting kitchen, frantically searching for something healthy but still adequately satisfying before those nasty hunger pangs turn us into actual cranky office monsters.
It’s a bland and straightforward daily struggle to never get caught behind the feared 3 p.m. crash of energy for which a sugar rush or overcoming the power of gravity to that weakness for yielding to stress-snacking chips in front of your very eyes, especially when imagination is in no view. Such a vicious cycle of letdown and depletion is one so many of us are too familiar with, conquered by the mere act of looking out for yourself by dining properly at midday.
That lunchtime terror is precisely the reason why my co-author and I have lovingly curated this ultimate, gorgeous list of Mediterranean diet lunch ideas that not only taste unbelievably delicious and vibrant but also are ridiculously easy to make and completely lunchbox-ready for your crazy week. Whether your sole aim is merely to consume overall better, strategically avoid that dreaded mid-afternoon crash, or you just need something to perk up the daily grays, these healthy lunches will be your best friends.
1. The Best Greek Chickpea Salad: Plentiful, Delicious & Great
Ever had the maddening joy of eating a salad that appears to be 90% air and then finding yourself rummaging through the cupboard an hour later for reaching snackage? No? Good, because I get to enjoy the great delight of having you meet this vibrantly richer, intensely more Greek Chickpea Salad. This is no bland, watered-down green leaf experience you’ll sooner or later find yourself hungry and irritable about not long after you’ve eaten it.
- The canned chickpeas are cheap and rich in fiber and protein.
- Use a very fine extra virgin olive oil in your vinaigrette for optimum flavor.
- Red onion has to be minced very finely so its pungency is a good note, not a big blow.
- Pitted Kalamata olives bring another depth of flavor, and they are extremely salty.
- The salad is amazing served with a side of warm whole-grain pita bread to dip into dressing.
Besides the wondrous rich and filling chickpeas, this beautiful salad is generously stocked with crispy, refreshing cucumbers, juicy and fleshy cherry tomatoes that burst in your mouth, and a snappy, required kick of finely sliced red onion to cut into the richness. And, of course, no authentic Greek salad would ever be finished without the ideal shot of that salty, tangy feta cheese, providing that all-critical salty, creamy goodness that provides textural contrast and which we all just can’t live without.
Marinated Greek-Inspired Chickpea Salad
Equipment
- 1 Large Mixing Bowl
- 1 Whisk
- 1 Chef’s knife
- 1 Cutting Board
- 1 Colander
Ingredients
Main
- 5 tablespoons freshly squeezed lemon juice
- 4 tablespoons extra-virgin olive oil
- 2 tablespoons champagne vinegar
- 3 cloves garlic minced
- 1 teaspoon cracked black pepper
- ½ teaspoon kosher salt
- 1 16 ounce can chickpeas, rinsed and drained
- 1 10 ounce basket cherry tomatoes, diced
- 1 8 ounce package crumbled feta cheese
- 1 large English cucumber diced
- 1 large red bell pepper diced
- 1 medium sweet red onion diced
- 1 bunch fresh mint chopped
Instructions
- Whisk lemon juice, olive oil, vinegar, garlic, pepper, and salt for vinaigrette together in a large salad bowl.
- Stir chickpeas, cherry tomatoes, feta cheese, cucumber, bell pepper, onion, and mint into the bowl until well coated with vinaigrette.
- Serve immediately or refrigerate until flavors have melded, 8 hours to overnight.
Notes
This salad dressing is lightly delicate, brightly zesty, and totally in balance with every one of the natural flavors of every one of the fresh, high-quality ingredients, enhancing their own natural tartness and sweetness without ever overpowering them. And here’s a pro tip from a pro for future you that will preserve your sanity: make a humongous batch of this salad on a Sunday and safely store it in the fridge for 3–4 days for super easy grab-and-go. Trust me completely, your busy future self will be totally grateful for this grab-and-go bowl of Mediterranean awesomeness when surprise hunger strikes!
2. Mediterranean Tuna-Stuffed Peppers: A Classic with a Glow-Up
So, hello to the old standby tuna salad but imagine it with a serious, bright, and delish glow-up that completely transforms it. You can now say goodbye to the soggy, over-mayo’d, and sometimes watery abominations of days gone by that are notorious for the lunchtime dip fail. This brilliant recipe makes canned tuna and somehow manages to get away with adding a whole new gastronomic component, defending it as blissfully crunchy, blissfully colorful, and miles, miles superior to hastily constructed, soggy white bread sandwich.
- Bell peppers are rich in Vitamin C and provide a nice crunch.
- It’s okay to use canned tuna packed in water, but you will need to add a little extra olive oil for moisture and richness.
- The Greek yogurt provides probiotics and a much greater protein boost than regular mayonnaise.
- If you want a veggie version, you could simply replace the tuna with mashed white beans.
- This filling is also wonderful served over a bed of fresh, crisp romaine lettuce leaves.
And so what does this Mediterranean treasure hold, you ask? We begin, of course, with good-quality canned tuna, and we really strongly encourage you to seek out one that is canned in olive oil, because, really, first-rate flavor is all that matters here and is worth the extra indulgence.
Mediterranean Tuna Stuffed Pepper
Equipment
- 1 Baking Dish Suitable for baking two pepper halves
- 1 Chef’s knife
- 1 Cutting Board
- 1 Mixing Bowl Medium-sized for the tuna mixture
- 1 Small skillet For sautéing aromatics
Ingredients
Main
- * 2 sweet pepper halved
- * 1/2 cup chopped onion
- * 1 garlic clove minced
- * 1 tablespoon oil
- * 1 can 5 oz tuna, chunk light in water, drained
- * 1 teaspoon salt
- * 1/4 teaspoon pepper
- * 2 tablespoon plain nonfat greek yogurt
- * 1 tablespoon caper
- * 1 scallion chopped
- * 2 tablespoon feta cheese crumbled
Instructions
- Preheat your oven to 375°F (190°C) and lightly grease a small baking dish.
- Halve the sweet peppers lengthwise and carefully remove the seeds and membranes from each half.
- Finely chop the onion and mince the garlic clove.
- In a small skillet, heat the oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 3-5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
- Thoroughly drain the canned tuna to remove excess water.
- In a medium mixing bowl, combine the drained tuna, sautéed onion and garlic mixture, plain nonfat Greek yogurt, capers, chopped scallion, salt, and pepper. Mix until well combined.
- Carefully spoon the tuna mixture evenly into each prepared bell pepper half, ensuring they are well-filled but not overflowing.
- Evenly sprinkle the crumbled feta cheese over the top of the tuna mixture in each stuffed pepper.
- Arrange the stuffed peppers in the prepared baking dish.
- Bake for 20-25 minutes, or until the peppers are tender-crisp and the filling is heated through and lightly golden on top. Serve warm.
Notes
Instead of drowning the ingredients in wet, oily mayonnaise, we consciously brighten up the whole mixture with a nice shot of freshly squeezed lemon juice and a little spoonful of plain, creamy Greek yogurt. This ingenious combination provides a beautiful, invited tartness and a breathtaking creaminess without demanding any ‘odd ingredients’ and getting rich and belly-expanding, and leaving you with an infinitely fresher, brighter, and more filling result.
3. The Simple Magic of a Falafel Wrap with Creamy Tzatziki
Yes, you can quite and simply make this brilliant, multi-tasting food at home and no, incidentally, there is not a deep-frying in sight (unless, of course, you actually have a mind to put yourself through the challenge and employ your masterly cooking muscles, which you are more than welcome to do). This Homemade Falafel Wrap is a fantastic, comfort-food-filled means of truly indulging yourself in all of the rich, intense flavors of your favorite street food in a wholesome, homemade, and surprisingly guilt-free package.
- To make your life easier, bake a large quantity of frozen falafel all at once in a sheet pan.
- The secret to creamy, not runny, tzatziki is to squeeze the excess water out of the grated cucumber.
- Add a dash of hot sauce or Sriracha to your tzatziki for a pleasant little kick.
- If you don’t have whole wheat pita, substitute with a large whole-grain tortilla.
- Toasting the pita bread in a dry skillet briefly actually enhances its warmth and flavor.
Assembling this delicious wrap is a total pleasure and effortless work, requiring a bare minimum of effort. You’ll want to start with a soft, warm whole wheat pita, the perfect soft, chewy, high-fiber base for holding all your delicious fillings without tearing.
Chef John’s Falafel
Equipment
- 1 Food Processor
- 1 Deep Pot or Deep Fryer For safe and efficient deep-frying.
- 1 Kitchen Thermometer Essential for monitoring oil temperature accurately.
- 1 Slotted Spoon or Spider For safely removing falafel from hot oil.
- 1 Wire Rack For draining excess oil from fried falafel.
Ingredients
Main
- 1 cup dry garbanzo beans
- ½ yellow onion diced
- ½ cup chopped fresh flat-leaf parsley
- 4 cloves minced garlic
- 1 tablespoon all-purpose flour or more as needed
- 2 teaspoons lemon juice
- 1 ½ teaspoons salt or to taste
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon baking soda
- ⅛ teaspoon cayenne pepper
- oil for frying
Instructions
- Gather all ingredients. Allrecipes / Christine Ma
- Place dried chickpeas into a large container and cover with several inches of cool water; let stand 12 to 24 hours. Drain. Allrecipes / Christine Ma
- Blend chickpeas, onion, parsley, garlic, flour, lemon juice, salt, cumin, coriander, baking soda, and cayenne pepper together in a food processor, scraping down the sides of the bowl as necessary, until mixture is finely ground and holds together when pressed. Allrecipes / Christine Ma
- Transfer falafel mixture to a bowl, cover with plastic wrap, and refrigerate until flavors blend, 1 to 2 hours. Heat oil in a deep-fryer or large saucepan to 350 degrees F (175 degrees C). Allrecipes / Christine Ma
- Divide falafel mixture into 12 portions and roll each with moistened hands to form a ball. Allrecipes / Christine Ma
- Working in batches, cook falafel balls in hot oil until browned and crispy, about 5 minutes. Transfer to a wire rack to drain. Allrecipes / Christine Ma
Notes
Lastly, crown with all the essential freshness of a big amount of shredded crisp lettuce, ripe juicy tomatoes, and refreshing cool cucumbers for all-important crunch and hospitable cooling contrast. The absolute, true showstopper of the whole shebang, though, is the amazing homemade tzatziki: a creamy, refreshing blend of thick Greek yogurt, strong minced garlic, grated cucumber, and fragrant dill that completely sweeps the whole wrap to lunchtime heaven heights.
4. Quinoa Tabbouleh with Creamy Hummus + Warm Pita Bread
This lovely effortless combination is crisp, really rewarding, and, caution, weirdly and unexpectedly addictive gosh, you’ll find yourself actually pining for this supper during the week. It cleverly brings together the classic, base Mediterranean ingredients in a terrifically balanced, tasty bowl that cleverly gets away with being terrifically light and totally satisfying at once.
- Authentic tabbouleh uses bulgur, but quinoa is a fantastic gluten-free, high-protein substitute.
- Make sure to use flat-leaf parsley (Italian parsley) as it tastes much stronger, better.
- Sprinkling a little smoked paprika over the hummus before serving offers a dramatic color and a smoky depth.
- Nighttime leftovers of the tabbouleh improve as flavors combine and are enriched completely.
Your bowl’s foundation will be gorgeous fluffy quinoa, and it will be the perfect protein-rich foundation. Here’s a tried-and-true pro tip for putting a pinch of added flavor in from the very start: instead of cooking with plain water, cook the quinoa using vegetable broth or even chicken broth. This one little trick adds an immediate, additional, depth of savory richness to the grain that makes the whole thing taste all the better and provides a terrific, comforting foundation for all the fresh herbs and lively vegetables to follow.
Mason Jar Greek Tabbouleh Salad
Equipment
- 1 Mason Jar For layering and serving
- 1 Measuring Cups For accurate ingredient portions
- 1 Measuring Spoons For smaller ingredient portions
- 1 Spatula or Spoon For layering ingredients smoothly
Ingredients
Main
- 1 ¼ cups store-bought tabbouleh or Quinoa Tabbouleh Salad
- 2 tablespoons hummus
- ½ cup chickpeas
- 1 ½ cups packed arugula
- 2 tablespoons feta cheese
- 2 tablespoons chopped kalamata olives
- ¼ cup coarsely crumbled pita chips
Instructions
- Begin by spooning the 2 tablespoons of hummus into the bottom of the Mason jar, creating an even layer.
- Next, add the ½ cup of chickpeas over the hummus, distributing them evenly.
- Carefully spoon the 1 ¼ cups of store-bought tabbouleh (or quinoa tabbouleh) into the jar, layering it above the chickpeas.
- Gently place the 1 ½ cups of packed arugula on top of the tabbouleh, ensuring it’s not overly compressed.
- Sprinkle the 2 tablespoons of feta cheese over the arugula.
- Add the 2 tablespoons of chopped kalamata olives on top of the feta.
- Finally, add the ¼ cup of coarsely crumbled pita chips as the top layer.
- Seal the Mason jar tightly with its lid.
- When ready to serve, shake the jar vigorously to distribute all the ingredients and dressing evenly.
- Pour the salad into a bowl and enjoy immediately.
Notes
And last, the positively luminous additions: a generous amount of very finely chopped parsley, refreshing, invigorating mint leaves, rich, sweet tomatoes, crispy cucumbers, and fiery green onions. These powerhouse ingredients are all combined in the dressing of the gods a deceptively straightforward but astonishingly powerful mixture of fresh lemon juice and high-quality olive oil that keeps everything together. The quinoa is needed to be washed before it can be prepared in order to remove any bitterness and to make it fluffy.
5. Mediterranean Lentil Soup: A Bowlful Hug
Lunch soup? Oh, yeah, yeah, absolutely, especially when it tastes and feels like a warm hug in a bowl that nourishes your soul. This unpretentiously flavorful but full-bodied Mediterranean Lentil Soup is the ultimate comfort food that, by sheer coincidence, also just so happen to turn out to be really, really tasty and healthy, too, as it just so happen coincidentally fall perfectly into place with your dieting goals.
- A drizzle of red wine vinegar added towards the end of cooking juiced up the flavor in an amazing way.
- Bay leaves and dried oregano give the most true and richest herbal Mediterranean flavor.
- The natural starch of the lentil thickens the soup and nothing more is needed with flour or cream.
- Garnish each bowl with a sprinkle of a small amount of extra virgin olive oil for a rich fragrance.
- Freeze this soup well, and it makes a wonderful emergency backup lunch to use on a future date.
So why is this soup so legendary and satisfy so profoundly? It’s generous with wholesome green or brown lentils, which readily provide an outstanding, satisfying source of both super plant-based protein and required dietary fiber, which is needed to keep you full and content for hours on end.
The rich tomato broth is only seasoned so that it’s lively and intriguing, bearing a light, long-lasting warmth that makes it so irresistible and addictive. And the very best news a working man could hope for: this soup rehydrates like a rockstar. You can just make one ginormous pot on Sunday afternoon and coast through days, saving yourself a whopping amount of valuable time on your crazy weekdays.
6. Cucumber + Avocado Toast with Za’atar Aromatic
Okay, I know, the word “toast” may lead you to envision a quick, simple breakfast or Sunday afternoon relaxation-day brunch at the same time, but trust me entirely when I inform you that this one knocks rocks for lunch, as well. This is not some simple, unadorned toast; this is an exquisitely convoluted, flavor-packed something that puts a hip, actually adult twist on your usual midday fare.
- Toasting the bread is essential to providing an amazing solid foundation to the toppings.
- Za’atar typically contains dried oregano, thyme, sesame seeds, and sumac for a zesty splash of lemon.
- Adding a second layer of protein, sprinkle some small hemp seeds over the avocado layer.
- A sprinkle of flaky sea salt over the avocado serves to make it creamy and overall flavor profile.
- This is an extremely quick lunch, with less than five minutes of actual hands-on preparation time.
This is the comfortable, delicious sense of fulfillment: you have to start with something good solid, like a big big old chunk of whole grain sourdough bread, or really honestly practically any good good solid bread that you just so happen to have on hand and enjoy. Then you’ll crown that with a generous and creative serving of beautifully smashed avocado on top, followed directly by fresh, thinly sliced cucumbers for a sweet, cool, crunchy contrast to the creamy base.
We finish it all off next with the secret ingredient that holds everything together: a healthy sprinkle of za’atar and a crucial drizzle of high-quality olive oil. If you haven’t already discovered the wonder of za’atar, for goodness’ sake, jump on the bandwagon now it’s a life-changer! It’s an urban, Middle Eastern spice blend of scented goodness that’s the apotheosis of earthy, unadulterated magic to the palate, leaving behind a urbane, earthy, and just-puckeringly puckered taste that completely revitalizes the toast from bland to glory.
7. Spaghetti with Garlic, Olive Oil, and Fresh Spinach
There are times, in cooking, when the theory of simple is perfect does hold true. And believe me, this disarmingly simple spaghetti dish is one of those few, perfect moments when simplicity triumphs. This merely lovely and real spaghetti dish is a quiet epiphany in its humble beauty, overwhelmingly showing that you don’t really need to have a million different ingredients or to spend hours and hours at the stove cooking to prepare in order to cook something that is really sublime and deeply satisfying. It’s a convenient, simple option for one of those times when you just plain have a hankering for something hot and full of bold, rich flavor in a hurry.
- Use fresh garlic, not dried, and mince it very finely in an effort to use the best, most pungent aroma.
- Toss the pasta with the sauce on low for a minute or two to coat it really well.
- Sub out the spinach with kale or chard if you desire a little earthy, bold green.
- The whole wheat spaghetti lingers with you longer because it contains more fiber.
The list of ingredients of what you’ll need to prepare this culinary magic trick is wonderfully concise, and that’s part of the bliss and beauty of its simplicity. You will want to begin with healthy whole wheat spaghetti, which provides a richer, more filling texture and a good amount of fiber over its more processed competitor. The pungent foundation of the sauce is really just merely-cooked, sweet sautéed garlic that has been simmered in high-quality extra virgin olive oil, which somehow is able to create an overwhelmingly aromatic and flavor-rich foundation.
Shrimp Spaghetti in Olive Oil Dressing
Equipment
- 1 Large Stockpot For cooking spaghetti
- 1 Large Skillet For sautéing vegetables and shrimp
- 2 Mixing Bowls For vegetables and dressing
- 1 Colander For draining pasta
- 1 Cooking Tongs or Spatula For stirring and tossing
Ingredients
Main
- 1 8 ounce package spaghetti
- ¼ cup olive oil divided
- 1 10 ounce package fresh spinach
- 1 zucchini chopped
- 1 yellow squash chopped
- 2 tablespoons pine nuts or to taste
- 2 teaspoons minced garlic
- 1 pound uncooked medium shrimp peeled and deveined
- 4 teaspoons lemon juice divided
- 2 teaspoons chopped fresh parsley
- 1 teaspoon red pepper flakes
- salt and ground black pepper to taste
Instructions
- Bring a large pot of lightly salted water to a boil. Cook spaghetti in boiling water, occasionally stirring until cooked through but firm to the bite, about 12 minutes. Drain and return spaghetti to the pot.
- Heat 1 tablespoon olive oil in a skillet over medium heat; cook and stir spinach, zucchini, squash, pine nuts, and garlic in hot oil until vegetables are tender, 5 to 7 minutes. Transfer mixture to a bowl.
- Heat another tablespoon olive oil in the same skillet over medium heat; cook and stir shrimp and 2 teaspoons lemon juice until shrimp are bright pink and centers are opaque, about 5 minutes. Remove from heat.
- Combine remaining 2 tablespoons olive oil, 2 teaspoons lemon juice, parsley, and red pepper flakes in a bowl. Season with salt and pepper.
- Stir vegetable mixture, shrimp, and olive oil mixture into spaghetti until combined.
Notes
And for the rest of us who want a little welcoming punch, red chili flakes can be added as an option, and a light dusting of Parmesan cheese (modestly, of course, in accordance with overall Mediterranean tradition) can be a burst of required savory intensity. All that food will only take approximately 15 valuable minutes to actually cook to less than the time you’d spend browsing one-handed through food delivery sites for an hour! Never ever throw away a cup of pasta water; the smallest amount can be used to emulsify the sauce.
8. The Greek-Style Grain Bowl That’s Personalizable
Alright, this fantastic concept is an absolute game-changer for literally anyone who actually does love diversity in their food and wishes to have the choice to completely customize their lunch life on a daily basis. Just think of the grain bowl as your own build-your-own dining experience, a healthy plate where you get to choose what incredible yumminess is added to each and every bite according to your mood and what you have stored in your fridge. It’s the ideal solution for those days when you sit around with a bit of this tucked away and a bit of that tucked away lying about in your fridge, waiting to be imaginatively reconstituted into something wonderful, whole, and utterly delicious.
- Meal prep trick: Cook your favorite grain in bulk on Sunday and reuse it all week.
- Oven-roast chickpeas with olive oil and a pinch of smoked paprika for the added savory crunch.
- Throwing in some minced fresh herbs like parsley or dill towards the end gives the flavor a massive amount of brightness.
- To achieve creaminess, a few pieces of ripe avocado can be added to the mix.
- Thinning or thickening the lemon-tahini dressing is best according to one’s preference.
If you’d sooner label yourself on team farro, a loyal brown rice lover, or a devoted, true-blue quinoa devotee, you should dearest select whatever whole grain your pantry (or, rather, your heart) genuinely desires. Each one of these incredible choices provides an incredible, rock-steady foundation of dense carb complex fiber and filling fiber, getting you completely charged and completely on target for the entire afternoon without ever having to battle that terrible, paralyzing afternoon slump that can bring you down. And the best news of all: the groundbreaking toppings!
This is the exciting step when you can finally let your food creativity go haywire, mixing and matching dynamic elements like sweet, deep red cherry tomatoes, homestyle, roasted chickpeas, salty, briny kalamata olives, a pungent, requisite splat of red onion, and heaping crumbles of salty feta cheese. For a bonus after-kick of residual protein, toss in a hard-boiled egg in a hurry or some stored-away leftover grilled chicken, which instantly makes your bowl a force of balanced nutrition and flavor detonation.
9. Savory Roasted Veggie Pita Pockets
Do you grimly gaze at your neglected and abandoned veggie drawer, with frustration seeping into your tone as you ask yourself, ‘For goodness’ sake, what on earth am I even creatively able to do with all this loose veg?’ Well, this brilliant recipe is your ultimate solution to magic-ing away your forgotten, lone vegetables and turning them into a true, inspiring gastronomic revelation, not a task.
- Use hot oven heat (around 400∘F or 200∘C) in order to caramelize the vegetables.
- A light sprinkle of good Parmesan cheese or nutritional yeast before roasting gives a depth of umami richness.
- Preparing the roasted vegetables in advance is very simple and only requires gentle reheat before assembly.
- Hummus also acts as a binder that prevents the pita pocket from drying out or crumbling.
- Attempt to add a couple handfuls of chopped fresh basil or mint into the roasted vegetables for a speedy boost.
This dish is entirely about taking simple, incredibly fresh ingredients and thoughtfully turning them into something that genuinely feels like a fancy, comforting Mediterranean street food experience, but one that is enjoyed right there from the wonderful convenience of your own home kitchen. The food alchemy of this pocket begins with the simple yet powerful process of roasting a vibrant, mixed assortment of aromatic vegetables like fragile zucchini, sweet red bell peppers, pungent red onion, and classic eggplant.
Roasted Tofu and Veggie Pockets
Equipment
- 1 Baking Sheet
- 1 Large Mixing Bowl
- 1 Chef’s knife
- 1 Cutting Board
- 1 Spatula or Tongs for tossing and serving
Ingredients
Main
- 1/2 16- to 18- ounce package extra-firm water-packed tofu
- 1 small zucchini 6 ounces, thinly sliced
- 1 medium onion halved and thinly sliced
- 1 red or yellow bell pepper cut into thin strips
- 1 tablespoon olive oil
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 3 large whole-wheat pita rounds halved
- 2 tablespoons bottled light balsamic vinaigrette or reduced-calorie Italian salad dressing
- ⅓ cup shredded mozzarella-flavored soy cheese
Instructions
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper for easy cleanup.
- Press the extra-firm tofu thoroughly to remove excess water, then cut it into 1/2-inch cubes.
- Thinly slice the zucchini, onion, and bell pepper.
- In a large mixing bowl, combine the cubed tofu, sliced zucchini, onion, and bell pepper. Drizzle with olive oil and season with salt and ground black pepper, tossing until everything is evenly coated.
- Spread the tofu and vegetable mixture in a single layer on the prepared baking sheet.
- Roast for 20-25 minutes, or until the vegetables are tender and slightly caramelized and the tofu is lightly browned, flipping once halfway through.
- While the tofu and vegetables are roasting, gently warm the whole-wheat pita rounds in a dry skillet or microwave to make them pliable.
- Once roasted, transfer the hot tofu and vegetable mixture back to the large bowl. Add the balsamic vinaigrette and toss to coat evenly.
- Carefully open each warm pita half to form a pocket.
- Fill each pita pocket generously with the roasted tofu and vegetable mixture, then sprinkle with the shredded mozzarella-flavored soy cheese. Serve immediately.
Notes
This one step is the cooking equivalent of being indispensably necessary in achieving that ‘chef’s kiss’ moment that makes the plain meal turn out exceptional. Once your mixed vegetables have achieved perfect tenderness and have added a wonderful, mild crunch, it’s finally time to construct! Warm a whole wheat pita bread slab it is the perfect soft, chewy, and highly portable slab of cardboard upon which to build all your tasty, herby fillings without ripping.
10. The Supercharged Caprese + White Bean Salad
Picture your ultimate, brightest Caprese, but now we take it to the next level with a copious, protein-filled, super-satisfying, and umami transformation that completely flips it from side dish status to main event. It’s no longer merely a delicious summer side dish; this green, revitalized salad is now sure to become your year-round midday meal best friend, delivering a burst of lightning-fast ridiculously fresh, stunning flavors and serious, long-lasting staying power to lunch. It’s rich and creamy in texture, tangy and pleasant enough, quite nicely herbaceous, and even keeps you pleasantly filled all the way right up through dinner time with ease.
- Use canned white beans for convenience, but wash them well under cold running water to release excess starch.
- The balsamic glaze is the most critical component; get one that’s thick and aged for maximum depth of flavor.
- Include a handful of baby arugula in the mix for a pleasant peppery contrast to the sweetness.
- Prepare the salad in advance but save adding the fresh basil until just before serving, when it will not wilt.
- Mozzarella and white beans together provide a double whammy of filling protein.
At their very core are the expected, classic Caprese ingredients: luscious, red-ripe cherry tomatoes and tiny, fresh mozzarella balls (designations Bocconcini or pearls), together yielding that sublime shock of learned sweetness and tender, creamy texture we all adore so tenderly. But the surprise in this recipe, the surprise, is the addition of luscious, creamy white beans, namely ubiquitous cannellini or Great Northerns. They add, in a thoughtful touch, a beautiful, creamy component and a lavish, radiant dollop of all-important plant protein and fiber, finally making this an exceedingly filling and satisfying salad.
Caprese White Bean Salad
Equipment
- 1 Large Mixing Bowl
- 1 Cutting Board
- 1 Chef’s knife
- 1 Colander
- 1 Measuring Spoons
Ingredients
Main
- * 1 pint cherry tomato halved
- * 8 oz fresh mozzarella pearl
- * 1 15-oz can cannellini bean rinsed and drained
- * 1 tbsp olive oil
- * 20 leaf fresh basil thinly sliced
- * 1 tbsp balsamic vinegar
Instructions
- Halve the cherry tomatoes and place them into a large mixing bowl.
- Rinse the cannellini beans thoroughly under cold water using a colander, then drain well and add them to the bowl with the tomatoes.
- Add the fresh mozzarella pearls to the bowl.
- Thinly slice the fresh basil leaves into ribbons (chiffonade).
- Drizzle the olive oil and balsamic vinegar over the ingredients in the bowl.
- Season generously with sea salt and freshly ground black pepper.
- Add the reserved sliced basil to the bowl.
- Gently toss all ingredients together until well combined.
- Taste and adjust seasoning as needed.
- Serve immediately, or chill for at least 15 minutes for flavors to meld, bringing to room temperature briefly before serving if desired.
Notes
Naturally, no high-falutin’ Caprese-inspired salad would ever be complete without a respectable amount of beautiful-smelling fresh basil. Its compact green leaves have the peppery, aromatic flavor that awakens the entire salad at once, making each bite of it an authentic perfumed and not-to-be-forgotten one. Its simple but intensely robust dressing, made of premium extra virgin olive oil and sweet-tangy balsamic glaze, balances all the fresh and quality ingredients to perfection, elegantly and harmoniously combining all the dense complex flavors.
11. Spinach + Feta Egg Muffins
Whoever invented the inane rule that breakfast can’t be a whole respectable and delicious lunch? These gorgeous tasting Spinach + Feta Egg Muffins come along and boldly declare that a sprinkle of breakfast-for-lunch is not only perfectly fine, it’s really great and enormously clever!
- Grease the muffin tin lightly, even non-stick, so that the eggs will release easily.
- A small amount of milk or cream added to eggs before whisking makes them lighter.
- You can also include other Mediterranean ingredients in the muffins, like sun-dried tomatoes or olives.
- They’ll last for four or five days stored in a new, unopened airtight container in the fridge.
- They’re a great, low-carb alternative to taking a quick but substantial protein fix this lunchtime.
They are incredibly simple to rapidly throw together in mass quantity and are the meal prep MVP, pretty much getting you a healthy, protein-filled, and highly transportable option ready to go out the door at a moment’s notice whenever that unavoidable day hunger rears its unannounced head and cries out for instant gratification.
Preparing these tiny pieces of goodness is as simple as the culinary art can get, and that is precisely what all of us need for a busy week. You simply need to beat a dozen or so eggs with a good quantity of minced spinach, an ample dollop of crumbled feta cheese, and just a pinch of pepper and salt to season. This coming together so beautifully makes a rich, jaw-droppingly fluffy base that’s just full of vitamins and just full of all those so-well-loved, generally Mediterranean flavors. The feta adds just a completely stunning, so-welcome tang, and the spinach neatly hides all the all-important, powerhouse greens. Whipping this mixture is as easy as pouring it right into plain muffin cups, baking them until they’re perfectly puffed and perfectly golden-brown on top, and voilà! You have a whole batch of individual, convenient, single-serving egg muffins that are completely perfect for grab-and-go convenience on the most hectic of mornings.
12. Lemon-Herb Grilled Chicken with Light and Fluffy Couscous
Okay, let’s get real for a minute to talk about grilled chicken, but, and this is the thing, we have to make sure it is not, in any way, dull. Because, let’s just absolutely be completely honest with ourselves here, plain old unsalted grilled chicken sometimes can come off as a dull requirement to eat and is generally woefully lacking in any sort of true excitement.
- Marinate the chicken for a minimum of 30 minutes, but no longer than 4 hours, so the lemon juice does not “cook” the chicken.
- For Friday evening dinner, prepare a lot of chicken over the weekend and chop it up for weekly use.
- To cook the couscous, replace water with chicken or vegetable broth to add flavor.
- Crest rehydrated, soft raisins or chopped dried apricots over the couscous when using a touch of sweetness by mixing.
- Sprinkle a small handful of toasted chopped pine nuts or chopped almonds as a final, obligatory crunch element.
The real magic in creating that flavor bomb is purely due to the strength of a simple, fresh marinade that does everything. The humble but powerful mixture of fresh-squeezed, zesty lemon juice, good olive oil, minced fresh garlic, and liberal sprinkle of dried thyme and oregano does everything to totally transform the ordinary chicken breast. These classic Mediterranean ingredients tenderize the meat beautifully for an even better texture but also introduce that wonderful unbeatable Mediterranean zing and herbiness that we all crave into each and every bite, so each and every one is a sheer delight and a taste of sunshine.
Lemon Herb Couscous Salad Recipe
Equipment
- 1 Saucepan with Lid For cooking the Israeli couscous
- 1 Cutting Board
- 1 Chef’s knife
- 1 Large Mixing Bowl For combining all salad ingredients
- 1 Whisk For preparing the vinaigrette
Ingredients
Main
- 1 1/2 cups israeli couscous
- 1/4 cup olive oil
- 1 teaspoon dijon mustard
- 1/2 teaspoon honey
- 2 tablespoons fresh lemon juice
- 1 teaspoon finely grated lemon zest
- 1/2 of a medium english cucumber diced (about 1 cup)
- 1 large tomato diced
- 1/2 cup coarsely chopped fresh herbs any combination of fresh parsley, cilantro, basil, dill or mint
- 1/3 cup raisins
- 1/4 cup chopped walnuts toasted
- Freshly ground black pepper and salt
Instructions
- Cook the Israeli couscous according to package directions, typically by toasting lightly in a saucepan, then simmering in water or broth until tender. Once cooked, spread it on a baking sheet to cool completely.
- While the couscous cools, dice the English cucumber and large tomato. Coarsely chop the fresh herbs (any combination of fresh parsley, cilantro, basil, dill, or mint).
- In a small bowl, whisk together the olive oil, Dijon mustard, honey, fresh lemon juice, and finely grated lemon zest to create the vinaigrette. Season with a pinch of salt and freshly ground black pepper.
- Toast the chopped walnuts in a dry skillet over medium heat for 3-5 minutes, stirring frequently, until fragrant and lightly golden. Be careful not to burn them.
- In a large mixing bowl, combine the cooled Israeli couscous, diced cucumber, diced tomato, chopped fresh herbs, raisins, and toasted walnuts.
- Pour the prepared lemon-herb vinaigrette over the couscous mixture.
- Toss gently to ensure all ingredients are well combined and coated with the dressing.
- Taste and adjust seasoning with additional salt and freshly ground black pepper as needed.
- Serve immediately or chill for at least 30 minutes to allow the flavors to meld.
Notes
Now that your infinitely marinated chicken has soaked up all that yumptiousness and is at its optimal flavor, you just have to grill it to its delight until it’s juicy-tender in the center and lightly seared on the outside for crunchiness. Cut it thinly and serve over an exquisitely dressed bed of fluffy, tender couscous, which is a breathtaking light but utterly fulfilling base for the dish. To add some freshness and great texture, add some of the fresh parsley that has been finely chopped and small, crunchy diced cucumber, and that makes a beautiful bright and well-balanced plate.
13. Classic Stuffed Grape Leaves with a Tart Yogurt Dip
Okay, okay, I understand, I do: “Stuffed grape leaves? That sounds just totally way too intimidating for a quick workday lunch!” But you simply must allow me to persuade you on this, for the simple reason that these neat little bundles of genuine excellence are actually quite easily easy to simply find space for in your typical lunch routine, especially when you use a brilliant, time-saving trick.
- Select dolmas filled with olive oil rather than vegetable oil for the best, most natural taste.
- Add a pinch of dried mint to your yogurt dip for a natural and fresh taste experience.
- Serve dolmas at room temperature, when their taste is most pronounced and sweetest to the palate.
- Combine this with a few olives and some cherry tomatoes for a complete, well-balanced Mediterranean mezze platter.
- The grape leaves are a natural antioxidant and Vitamin A source.
The great and life-granting news for your busy lifestyle is that you can certainly buy pre-cooked, superior stuffed grape leaves, also known as dolmas, at any decently supplied grocery store or high quality neighborhood Mediterranean market you are capable of finding. This one step reduces all of the prep time involved right down to size all at once, happily allowing you to enjoy this scrumptious, heavenly dish hassle- and little kitchen labor-wise. They are commonly stuffed with a cleverly spiced mixture of lightly cooked rice, fragrant herbs, and maybe an occasional bit of seasoned ground meat, all colluding to create a clearly better, tender, satisfying, and just-so tangy mouthful.
Stuffed Grape Leaves with Tzatziki Dip
Equipment
- 1 Large Mixing Bowl For preparing the rice filling and tzatziki dip.
- 1 Cutting Board For chopping herbs, onion, and preparing cucumber.
- 1 Chef’s knife For dicing and mincing ingredients precisely.
- 1 Large Pot with Lid Essential for simmering the stuffed grape leaves evenly.
- 1 Box Grater For grating cucumber and garlic for the tzatziki.
Ingredients
Main
- 300 grams Natural yogurt
- 4 Garlic cloves
- ½ Cucumber
- Salt
- freshly ground Pepper
- 200 grams brown Rice
- 300 grams pickled Grape leaf
- 200 grams Onion
- ½ bunch Parsley
- 2 sprigs Mint
- 5 tablespoons Olive oil
- 4 tablespoons Pine nuts
- 1 organic Lemon juiced
- ¼ teaspoon Ground cinnamon
- 1 generous pinch Ground allspice
- 1 organic Lemon cut into wedges
Instructions
- For the Tzatziki: Grate cucumber, squeeze out excess water. Mince 2 garlic cloves. Combine with natural yogurt, salt, and pepper; chill to allow flavors to meld.
- Prepare the Filling Base: Cook brown rice according to package directions until partially cooked (al dente), then drain any excess water.
- Sauté Aromatics & Nuts: Finely dice onion. Chop parsley and mint. In a dry pan, lightly toast pine nuts until fragrant. Add 2 tablespoons olive oil and sauté the diced onion until translucent.
- Create the Filling: In a large bowl, combine the partially cooked rice, sautéed onion, toasted pine nuts, chopped parsley, mint, fresh lemon juice, 3 tablespoons olive oil, ground cinnamon, and ground allspice. Season generously with salt and freshly ground pepper.
- Prepare Grape Leaves: Rinse the pickled grape leaves thoroughly under cold water to remove excess brine. Gently unroll and separate them, trimming any tough stems.
- Stuff the Leaves: Lay each grape leaf flat with the shiny side down. Place a small spoonful of filling near the stem end. Fold in the sides of the leaf, then roll tightly from the stem end upwards to form a compact cylinder.
- Arrange in Pot: Line the bottom of a large heavy-bottomed pot with a few extra grape leaves or lemon slices to prevent sticking. Tightly arrange the stuffed grape leaves in neat, concentric layers.
- Cook the Dolmades: Drizzle the remaining olive oil over the arranged leaves. Pour enough water (or vegetable broth) to just barely cover the top layer of leaves. Place an inverted heatproof plate directly on top of the leaves to keep them submerged during cooking.
- Simmer: Bring the liquid to a gentle boil, then immediately reduce the heat to low. Cover the pot tightly and simmer for 30-40 minutes, or until the rice is tender and most of the liquid has been absorbed.
- Serve: Remove from heat and let the dolmades cool slightly in the pot before serving. Garnish with fresh lemon wedges and serve alongside the chilled Tzatziki dip.
Notes
To elevate such easy, ready-to-eat treats from good to better, you need to serve them alongside a plain but mere delicious, cold Greek yogurt dip that you prepare. Simply utilize plain, thick Greek yogurt and mix it with a good squeeze of fresh lemon juice and a dash of minced garlic for a creamy, zesty dip which complements the rich, savory tastes of the grape leaves well. This plain, cool dip gives your complete and well-rounded meal a welcome splash of coolness and probiotic punch.
14. Fresh Zucchini Noodle “Pasta” Salad
Are you particularly in the hunt for clever, easy ways to sneak oodles of fresh vegetables into your food without ever having to worry you’re consuming too restrictive of “diet” foods? Speak no more, because I’ve got the answer for you! This colorful Zucchini Noodle “Pasta” Salad is going to be your new favorite lunch dish.
- If you do not own a spiralizer, you can easily use a vegetable peeler to obtain thin zucchini strips.
- Toss the zoodles with a light sprinkle of salt over them about 10 minutes in advance to pull out some excess moisture.
- The addition of chickpeas or white beans declares the zoodle salad extremely protein and fiber dense.
- Refrigerated to ideal, the salad retains its quality best served, making it perfect for packed in an insulated bag lunch.
- The lemon juice in the dressing keeps the zucchini from browning and fresh appearing all day long.
It’s delectably light, happily crunchy, and utterly refreshing, providing all the delightful sensations and textures of a great pasta salad but cleverly bypassing the richer carb content, rendering it absolutely ideal for a bright, guilt-free, and high-calorie lunch that’s plain and pure to eat.
No-Noodle Zucchini Lasagna
Equipment
- 1 Deep 9×13-inch Baking Pan
- 1 Large Skillet
- 1 Colander
- 1 Sharp Chef’s Knife Or mandoline for thin zucchini slices
- 1 Mixing Bowl
Ingredients
Main
- 2 large zucchini
- 1 tablespoon salt
- 1 pound ground beef
- 1 ½ teaspoons ground black pepper
- 1 small green bell pepper diced
- 1 onion diced
- 1 16 ounce can tomato sauce
- 1 cup tomato paste
- ¼ cup red wine
- 2 tablespoons chopped fresh basil
- 1 tablespoon chopped fresh oregano
- 3 tablespoons hot water or as needed
- 1 15 ounce container low-fat ricotta cheese
- 1 egg
- 2 tablespoons chopped fresh parsley
- 1 16 ounce package frozen chopped spinach, thawed and drained
- 1 pound fresh mushrooms sliced
- 8 ounces shredded mozzarella cheese
- 8 ounces grated Parmesan cheese
Instructions
- Preheat the oven to 325 degrees F (165 degrees C). Grease a deep 9×13-inch baking pan.
- Slice zucchini lengthwise into very thin slices. Sprinkle slices lightly with salt; set aside to drain in a colander. Dotdash Meredith Food Studios
- To prepare the meat sauce, cook ground beef and black pepper in a large skillet over medium-high heat, stirring, for 5 minutes. Add green pepper and onion; cook and stir until meat is no longer pink. Dotdash Meredith Food Studios
- Stir in tomato sauce, tomato paste, wine, basil, and oregano; add a small amount of hot water if sauce is too thick. Bring to a boil; reduce heat and simmer sauce for about 20 minutes, stirring frequently. Dotdash Meredith Food Studios
- Meanwhile, stir ricotta, egg, and parsley together in a bowl until well combined. Dotdash Meredith Food Studios
- To assemble lasagna, spread 1/2 of the meat sauce over the bottom of the prepared pan. Layer with 1/2 of the zucchini slices, 1/2 of the ricotta mixture, all of the spinach, followed by all of the mushrooms, then 1/2 of the mozzarella cheese. Repeat by layering in the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Dotdash Meredith Food Studios
- Spread parmesan evenly over the top; cover with foil. Dotdash Meredith Food Studios
- Bake in the preheated oven for 45 minutes. Remove foil; raise oven temperature to 350 degrees F (175 degrees C), and bake an additional 15 minutes.
- Let lasagna stand 5 minutes before serving. Dotdash Meredith Food Studios
- Serve and enjoy! Dotdash Meredith Food Studios
Notes
The undeniable hero of this colorful, vibrant salad is the happily spiralized zucchini, lovingly and lovingly referred to as zoodles. These fragile but sufficiently crunchy vegetable noodles are the very perfect base, with a delightful textural contrast and a dense, healthy burden of needed nutrition without the weight of wheat pasta. Toss them liberally with fresh, halved cherry tomatoes, salty, sliced olives, and small, fragile mozzarella pearls for a wonderful mix of strong, opposing flavor and bright colors that defiantly yell real Mediterranean goodness and summer freshness.
