7 Low-Calorie Mediterranean Recipes That You’ll Love!
From the shores of Greece to the bustling markets of Morocco, Mediterranean cuisine celebrates fresh ingredients, olive oil, lean proteins, and abundant vegetables. Let’s explore low-calorie recipes with their roots in the Mediterranean region.
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Discover Mediterranean Flavors with Low-Calorie Recipes
The Mediterranean diet has long been celebrated as one of the healthiest in the world, offering a balanced approach to nutrition that prioritizes fresh, whole foods.
Rooted in the culinary traditions of countries like Greece, Italy, Spain, Turkey, and Morocco, it emphasizes seasonal vegetables, fruits, olive oil, legumes, whole grains, lean proteins, and aromatic herbs. This way of eating isn’t just about health; it’s about enjoying flavorful dishes that bring people together around the table.
What makes Mediterranean cuisine particularly appealing is its versatility—it offers options for every palate, from light salads to hearty stews.
With this diet, you will manage your weight and boost your energy. Mediterranean dishes will provide a satisfying path to healthier eating.
Check out these low-calorie Mediterranean recipes, each with its origin highlighted, to show how simple it can be to enjoy these dishes while staying mindful of your caloric intake!
1. Greek Lentil Soup (Fakes Soupa) – Greece
Greek lentil soup is a simple yet hearty dish that is a staple in many Greek households. Packed with protein, fiber, and nutrients, this soup is light yet filling. >> You can check out more Greek soups here that are great for winter!
Ingredients:
- 1 cup dried brown lentils, rinsed
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 2 carrots, sliced
- 1 celery stalk, chopped
- 1 can (400g) diced tomatoes
- 4 cups vegetable broth
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- 1 bay leaf
Instructions:
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic, and sauté until softened.
- Add the carrots, celery, and lentils, and stir to combine.
- Stir in the diced tomatoes, vegetable broth, oregano, salt, pepper, and bay leaf.
- Bring to a boil, then reduce the heat and let it simmer for 30–40 minutes, or until the lentils are tender.
- Remove the bay leaf and adjust the seasoning as needed.
- Serve warm with a slice of crusty bread.
2. Italian Caprese Salad – Italy
The Caprese Salad is a classic Italian dish that highlights the natural flavors of ripe tomatoes, fresh mozzarella, and basil. It’s light, refreshing, and easy to prepare.
Ingredients:
- 2 large ripe tomatoes, sliced
- 200g fresh mozzarella, sliced
- A handful of fresh basil leaves
- 1 tablespoon extra virgin olive oil
- 1 teaspoon balsamic vinegar
- Salt and pepper, to taste
Instructions:
- Arrange alternating slices of tomato and mozzarella on a plate.
- Tuck fresh basil leaves between the slices.
- Drizzle with olive oil and balsamic vinegar.
- Sprinkle with salt and pepper to taste, and serve immediately.
3. Moroccan Chickpea Stew – Morocco
This chickpea stew is spiced with warm flavors like cumin and paprika. It’s hearty, low in calories, and a great vegetarian option.
Ingredients:
- 1 can (400g) chickpeas, drained and rinsed
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 1 zucchini, diced
- 1 can (400g) diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Fresh cilantro for garnish
Instructions:
- Heat olive oil in a large pot over medium heat.
- Sauté the onion and garlic until fragrant.
- Add the carrots and zucchini, and cook for 5 minutes.
- Stir in the chickpeas, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper.
- Simmer for 20 minutes until the vegetables are tender.
- Garnish with fresh cilantro and serve.
4. Spanish Gazpacho – Spain
Gazpacho is a chilled tomato soup that’s perfect for hot days. Originating in Spain, it’s a low-calorie dish made with fresh vegetables.
Ingredients:
- 6 ripe tomatoes, peeled and chopped
- 1 cucumber, peeled and diced
- 1 red bell pepper, chopped
- 1 small onion, chopped
- 2 garlic cloves, minced
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- Salt and pepper, to taste
Instructions:
- Combine all the ingredients in a blender and blend until smooth.
- Adjust seasoning with salt and pepper, and chill in the refrigerator for at least 1 hour.
- Serve cold, garnished with a drizzle of olive oil or chopped vegetables.
5. Turkish Shepherd’s Salad (Çoban Salatası) – Turkey
Shepherd’s Salad is a vibrant Turkish dish made with fresh vegetables and a tangy dressing. It’s a light and flavorful side dish.
Ingredients:
- 2 large tomatoes, diced
- 1 cucumber, diced
- 1 green bell pepper, diced
- 1 small red onion, thinly sliced
- 1/4 cup chopped parsley
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper, to taste
Instructions:
- Combine the tomatoes, cucumber, bell pepper, onion, and parsley in a salad bowl.
- Drizzle with olive oil and lemon juice.
- Toss gently to coat and season with salt and pepper.
- Serve immediately.
6. French Ratatouille – France
Ratatouille is a classic vegetable stew from Provence, made with zucchini, eggplant, tomatoes, and bell peppers. It’s light and bursting with flavor.
Ingredients:
- 1 zucchini, diced
- 1 eggplant, diced
- 2 tomatoes, chopped
- 1 red bell pepper, chopped
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- Salt and pepper, to taste
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Sauté the onion and garlic until softened.
- Add the zucchini, eggplant, bell pepper, and tomatoes.
- Sprinkle with thyme, salt, and pepper.
- Cover and simmer for 20 minutes, stirring occasionally.
- Serve warm or at room temperature as a side or main dish.
7. Lebanese Tabbouleh – Lebanon
Tabbouleh is a refreshing salad made with parsley, tomatoes, and bulgur wheat. It’s low in calories and rich in nutrients.
Ingredients:
- 1 cup fresh parsley, finely chopped
- 1/2 cup fresh mint, finely chopped
- 2 tomatoes, diced
- 1/4 cup finely chopped onion
- 1/4 cup bulgur wheat, soaked in water for 10 minutes and drained
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper, to taste
Instructions:
- In a large bowl, combine the parsley, mint, tomatoes, onion, and bulgur wheat.
- Drizzle with olive oil and lemon juice.
- Toss well, and season with salt and pepper.
- Serve immediately.
The Mediterranean diet is as healthy as delicious. These low-calorie recipes highlight the variety and simplicity of Mediterranean cooking, proving that you don’t need to compromise on taste to eat healthily.
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Low-Calorie Mediterranean Recipes That You’ll Love!
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