Thursday, February 29

3 Easy and Healthy Mediterranean Recipes for Beginners

The Mediterranean diet has played a major role in many countries’ health statistics and it’s not hard to see why! Here are dozens of easy recipes which can be made in 20 mins or less; so you can spend more time enjoying healthy cooking!

1. Lemony Greek Chicken Soup

With 32g of protein and only 261 calories per bowl, this comforting soup is the perfect weeknight dinner. To get that velvety texture, whisk a little of the broth into the eggs before adding them to the pot and you’ll be able to make sure they cook gently without curdling.

Ingredients:

  • 1 tablespoon olive oil
  • 3/4 cup cubed carrot
  • 1/2 cup chopped yellow onion
  • 2 teaspoons minced fresh garlic
  • 3/4 teaspoon crushed red pepper
  • 6 cups unsalted chicken stock
  • 1/2 cup uncooked whole-wheat orzo
  • 3 large eggs
  • 1/4 cup fresh lemon juice
  • 3 cups shredded rotisserie chicken
  • 3 cups chopped baby spinach
  • 1 1/4 teaspoons kosher salt
  • 1/2 teaspoon black pepper
  • 3 tablespoons chopped fresh dill

Here’s how you can make it:

Add oil to a Dutch oven and heat over medium-high. Once the oil is hot, add carrots and onions. Cook, stirring often, until carrot and onion are soft – around 3 to 4 minutes. Once the carrots have softened, add garlic and crushed red pepper. Cook for about 1 minute while stirring continuously – until fragrant. Add stock and increase heat to high. Bring them to a boil. Add orzo, and cook, uncovered, until the orzo is al dente, about 6 minutes. 

Meanwhile, whisk together eggs and lemon juice in a medium bowl until frothy. Once orzo has cooked for 6 minutes, remove 1 cup of boiling stock from Dutch oven. Gradually add hot stock to the egg–lemon juice mixture, whisking constantly to temper the eggs, about 1 minute. Pour egg mixture back into the Dutch oven, and stir to combine. Reduce heat to medium-low and stir in chicken, spinach, salt, and pepper. Cook and stir constantly, until spinach wilts, about 1 minute. Sprinkle dill while serving in bowls.

2. Kale-and-Chickpea Grain Bowl with Avocado Dressing

This veggie-loaded bowl is packed with crunch and color and provides more than 50% of your daily intake of fiber, which is vital for weight loss, healthy digestion and increased energy. Bulgur is a type of whole grain which cooks quickly. These bowls can be made ahead and put in the fridge for later. Pack the avocado mixture separately, adding water to thin it out if necessary.

Ingredients:

  • 1 cup boiling water
  • 1/2 cup uncooked bulgur
  • 2 (15-oz.) cans unsalted chickpeas, rinsed and drained
  • 1 1/2 tablespoons canola oil
  • 2 cups finely chopped carrots
  • 4 cups chopped lacinato kale
  • 1/2 cup vertically sliced shallots
  • 1/2 cup fresh flat-leaf parsley leaves
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper
  • 1/2 avocado, peeled and pitted
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon water
  • 1 tablespoon tahini (sesame seed paste), well stirred
  • 1 garlic clove
  • 1/4 teaspoon ground turmeric

Here’s how you can make it:

Combine 1 cup boiling water and bulgur in a medium bowl. Wait 10 minutes and then drain it well. Pat the chickpeas dry and heat up canola oil in a large skillet. Add in the chickpeas and carrots; stir occasionally and cook until they’re browned (about 6 minutes). Add kale, cover and cook for 2 minutes until it’s a little wilted. Add in the chickpea mixture, shallots, parsley, 1/2 teaspoon salt and pepper. Toss this with the bulgur.

Process avocado and olive oil together until smooth. Add juice, tahini, water, garlic, turmeric and the remaining salt to the food processor. Sprinkle bulgur into four bowls – evenly divide the blended avocados over each. Drizzle with avocado mix and serve.

3. Grilled Salmon With Tomato-Avocado Salsa

You couldn’t ask for a better way to start your summer than with this Cherry Tomato and Basil Salsa.Here’s one way to get the crispiest skin and avoid it sticking to the grill: make sure your grate is clean and preheat for at least 15 minutes. Avocado makes for creamy and filling, plus it’s a good source of prebiotics.

Ingredients:

  • 2 cups cubed avocado
  • 1 cup halved yellow heirloom cherry tomatoes
  • 2 tablespoons chopped fresh cilantro
  • 1/2 teaspoon chopped serrano chile
  • 1 1/2 tablespoons sliced shallot
  • 1 teaspoon fresh lime juice
  • 1 teaspoon kosher salt, divided
  • 3/4 teaspoon black pepper, divided
  • 1 tablespoon olive oil
  • 4 (6-oz.) skin-on salmon filets

Here’s how you can make it:

Preheat the grill to medium-high (about 450°F). Combine avocados, tomatoes, cilantro, serrano peppers and shallots in a bowl. Whisk together lime juice, salt and pepper in a small bowl; drizzle over avocado mixture. Stir ingredients well. Brush olive oil on both sides of the salmon then sprinkle with remaining salt and pepper.

Place the salmon, skin side down, on a grill and cook, flipping once. The salmon should be opaque and cooked all the way through within 3 minutes. Top it with salsa to serve.

Mediterranean food is known for hosting some of the world’s most loved and iconic dishes.

The food from the Mediterranean is believed to be one of the keys to maintaining a healthy lifestyle. The geography, history and recipes for this type of food are more diverse than most people realize which is why you should take the chance to learn more about it.

Author Bio:

Hi, I’m Rana and I blog at ranasrecipe.com. My passion for food began very early in my life. And after managing a cafe, a granola business and helping other food businesses scale up, I found my true calling in creating wonderful recipes so that everyone can enjoy cooking as much as I do! Don’t forget to follow me on my social channels- instagram and pinterest.

Leave a Reply

Your email address will not be published. Required fields are marked *