Home » Mediterranean Recipes

10 Spring Mediterranean Recipes to Try Now

ByElena Paravantes, MS, RD

Explore the vibrant flavors of the Mediterranean with these 10 Spring Mediterranean Recipes. These fresh, nutrient-packed spring recipes are perfect for Spring-cleaning your diet!

One of the main characteristics of the Mediterranean diet that is often not talked about is the seasonality of the diet. I can’t think of a better way to welcome the new season, eat and cook the food that naturally presents in nature. Spring and the beginning of summer is a wonderful season to take advantage of the fresh produce, not only is it full of antioxidants and nutrients, but focusing on plants during this time of the year helps us “lighten up” our diet. In addition, all the nutrients and all the substances in plants can make us feel better emotionally, mentally and physically. So here are my favorite Mediterranean spring meals that are easy to make, full of nutrients and delicious.

1. Mediterranean Potato Salad with Herbs and Tomatoes

Mediterranean Potato Salad with Herbs and Tomatoes 2

This refreshing potato salad is light and hearty at the same time. It contains no mayonnaise or eggs and is a great source of vitamin C, potassium, calcium, antioxidants, and fiber. And the best part? It is so easy to make.
GET THE RECIPE >> Mediterranean Potato Salad with Herbs and Tomatoes

2. Roasted Peas with Sun-dried tomatoes and Red Pepper

7 SURPRISING THINGS YOU SHOULD KNOW BEFORE STARTING A MEDITERRANEAN DIET

Forget boring boiled peas, this recipe we roast the peas until they are rich and thick infused with the flavor of the peppers and the sun-dried tomatoes. Peas are a great source of protein and fiber, and they are also rich vitamins, A,C and K as well as a source of phytosterols, natural compounds found in plants that help in the absorption of cholesterol.
GET THE RECIPE >> Roasted Peas with Sun-Dried Tomatoes and Peppers

3. Roasted Vegetable and Chickpea Couscous

This is a truly plant based dish, filled with all the antioxidants and fiber. The roasted vegetables caramelize a bit giving this dish a deep flavor making it less of a salad and more of a hearty meal. And with the addition of the chickpeas you get a good dose of protein.
GET THE RECIPE >> Roasted Vegetable and Chickpea Couscous

4. Feta and Strawberry Grilled Cheese Sandwich


You may think this is an “interesting” combination but trust me feta and strawberry are a perfect pair. Tangy feta along with strawberries and a touch of balsamic vinegar tastes delicious and of course you are going get vitamin C, antioxidants and fiber from this unique sandwich.
GET THE RECIPE >> Feta and Strawberry Grilled Cheese Sandwich

Want More Mediterranean Diet Guidance? Get my top-rated book!

Get it here >> The Mediterranean Diet Cookbook for Beginners

Best Mediterranean Diet cookbook for beginners

5. Greek Onion Pie

You are probably familiar with the famous spanakopita, well this savory pie is made in a similar way, however, instead of spinach, you have onions that are sauteed until they soft and sweet, and along with feta and the result is delicious. Onions are rich source of an important antioxidant quercetin, but you’re also going to get antioxidants from the olive oil.
GET THE RECIPE >> Greek Onion Pie with Feta Cheese – Kremmithopita

6. Oven Roasted Asparagus

This dish is at is as simple as it sounds, however it is loaded with antioxidants from the asparagus, which is rich and vitamins and minerals, soluble and insoluble fiber, and has high antioxidant activity. The olive oil is also rich antioxidants and the good fats.
GET THE RECIPE >> Oven Roasted Asparagus in Olive Oil

7. Mediterranean Beet Salad with Greens and Feta

Mediterranean Beet salad with tangerines, greens and feta

This beet salad is not only delicious, it is loaded with potent antioxidants and the citrus vinaigrette provides a burst of flavor to this salad.
GET THE RECIPE >> Mediterranean Beet Salad with Tangerines, Greens and Feta

8. Mediterranean Tuna-Bulgur Wheat Salad

Mediterranean Tuna Salad

This salad is bursting with fresh and vibrant flavors. Tuna is mixed with hearty bulgur along with juicy tomatoes and herbs. You’ll be getting plenty of fiber due to the bulgur wheat, as well as plenty of antioxidants from the tomatoes and the herbs.
GET THE RECIPE >> Mediterranean Tuna Salad

9. Roasted Fennel in Ouzo and Olive Oil

This simple dish with the fennel bulb and is a good source of vitamin C, potassium, and the carotenoids and antioxidants: beta-carotene and lutein.
GET THE RECIPE >> Roasted Fennel in Ouzo and Olive Oil

10. Stuffed Zucchini with Feta and Herbs


This simple dish is rich and vitamins A, C and K from the zucchini and the herbs. You’ll be getting some protein from the feta, and of course the heart healthy fats from olive oil. This is great as a side dish or even a main dish along with some good bread.
GET THE RECIPE >> Stuffed Zucchini with Feta and Herbs

Photos by Elena Paravantes All Rights Reserved

Elena Paravantes, MS, RDN is a Registered Dietitian Nutritionist by the U.S. Commission on Dietetic Registration (CDR). She is an expert on the Mediterranean Diet. She has been active as a clinician, consultant, author and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. Elena earned her Bachelor of Science in Human Nutrition and Dietetics and her Bachelor of Liberal Arts and Sciences in Psychology from the University of Illinois at Chicago. She holds has a Master’s Degree of Science in Health Management.