25 Tasty Mediterranean Lunch Ideas – Fresh & Flavorful Recipes

When I think of Mediterranean food, I picture bright flavors and fresh ingredients. Salads are great, but there is so much more to try. From filling grain bowls to tasty wraps, Mediterranean lunches can be very satisfying and full of variety.

Why These Lunches Will Keep You Happy

A good lunch should keep you full and give you energy for the rest of the day. These Mediterranean ideas do just that. They are built on lean proteins like chicken and chickpeas, healthy fats from olive oil and nuts, and fiber rich whole grains and veggies.

This mix helps you avoid the afternoon slump. Plus, the flavors are so big and satisfying, you will not feel like you are missing out. For me, a tasty lunch is the key to staying on track all day.

Complete List of 25 Tasty Mediterranean Lunch Ideas

1. Easy Chicken Shawarma Wrap
2. Crispy Falafel Wrap
3. Simple Quinoa Tabbouleh Bowl
4. Mediterranean Farro Bowl
5. Classic Caprese Sandwich
6. Roasted Vegetable Panini
7. Easy Spanakopita (Spinach Pie)
8. Simple Moussaka
9. Simple Hummus and Pita Platter
10. Cheese and Olive Platter
11. Avgolemono Soup (Lemon Chicken Soup)
12. Tomato and Fennel Soup
13. Pesto Pasta with Sun-Dried Tomatoes
14. Mediterranean Orzo Salad
15. Greek-Style Lentil Soup (Fakes)
16. Grilled Halloumi and Vegetable Skewers
17. Turkish Menemen (Scrambled Eggs with Tomatoes)
18. Tuna and White Bean Salad
19. Stuffed Grape Leaves (Dolmas)
20. Lemon Herb Rice with Chickpeas
21. Eggplant Caponata
22. Mediterranean Frittata
23. Shrimp Saganaki
24. Bulgur Pilaf with Vegetables (Kisir)
25. Leftover Pita Bread Pizza

Recipe 1: Easy Chicken Shawarma Wrap

Ready in: 30 minutes (plus 1 hour to marinate)
Serves: 4 people

What you need:

• 1.5 lbs boneless, skinless chicken thighs, sliced into strips
• 4 large pita breads or flatbreads
• 1/2 cup plain yogurt
• 3 tablespoons lemon juice
• 3 cloves garlic, minced
• 2 teaspoons paprika
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon cinnamon
• Salt and pepper to taste
• 1 tablespoon olive oil
• Toppings: chopped lettuce, diced tomato, diced cucumber, tahini or garlic sauce

How to make it:

1. In a bowl, mix the yogurt, lemon juice, garlic, paprika, cumin, turmeric, cinnamon, salt, and pepper.
2. Add the chicken strips to the bowl. Make sure each piece is coated. Cover and let it sit in the fridge for at least 1 hour.
3. Heat the olive oil in a large pan over medium high heat. Add the marinated chicken. Cook for 6 to 8 minutes until fully cooked and slightly crispy.
4. Warm the pita breads. Place a spoonful of cooked chicken in the center of each pita.
5. Top with lettuce, tomato, and cucumber. Drizzle with tahini or garlic sauce.
6. Roll up the pita tightly, tucking in the sides, and serve.

Why everyone loves it: This wrap is bursting with warm, savory spices and cool, fresh veggies. It feels like a treat from a restaurant but is easy to make at home. My tip is to use chicken thighs. They stay juicier than chicken breasts when cooked.

Recipe 2: Crispy Falafel Wrap

Ready in: 25 minutes
Serves: 4 people

What you need:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1/2 small onion, chopped
• 3 cloves garlic
• 1/4 cup fresh parsley
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon salt
• 2 tablespoons flour
• 1/2 teaspoon baking powder
• Oil for frying or baking
• 4 large tortillas or pita breads
• 1/2 cup hummus
• 1 cup chopped lettuce
• 1 tomato, sliced
• 1/4 red onion, thinly sliced

How to make it:

1. Add the chickpeas, onion, garlic, parsley, cumin, coriander, and salt to a food processor. Pulse until it looks like coarse sand.
2. Sprinkle the flour and baking powder over the mixture. Pulse a few more times to mix.
3. Shape the mixture into 12 small patties.
4. To fry: Heat oil in a pan and cook patties for 3 to 4 minutes per side. To bake: Place on a baking sheet at 375°F for 20 to 25 minutes, flipping once.
5. Spread hummus on each tortilla. Place 3 falafel patties down the center.
6. Top with lettuce, tomato, and red onion. Roll up tightly and serve.

Why everyone loves it: These crispy chickpea patties are full of herby flavor. Wrapped up with cool veggies and creamy hummus, it is a perfect meat free lunch that is still packed with protein.

Recipe 3: Simple Quinoa Tabbouleh Bowl

Ready in: 30 minutes
Serves: 4 people

What you need:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 large bunch fresh parsley (about 2 cups), very finely chopped
• 1/2 cup fresh mint, chopped
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 4 green onions, sliced
• 1/4 cup fresh lemon juice
• 1/4 cup extra virgin olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• Optional: 1 can (15 oz) chickpeas, rinsed and drained

How to make it:

1. Cook the quinoa: Combine quinoa and water or broth in a pot. Bring to a boil, then cover, reduce heat, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 more minutes. Fluff with a fork and let it cool.
2. In a very large bowl, combine the cooled quinoa, parsley, mint, tomatoes, cucumber, and green onions. Add chickpeas if you are using them.
3. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
4. Pour the dressing over the quinoa mixture and toss everything very well until combined.
5. Serve immediately or chill for later. This bowl tastes great cold.

Why everyone loves it: Quinoa adds complete protein to this super fresh, herby salad, turning it into a filling lunch. Chopping the parsley very fine is my top tip for the best texture. I often add chickpeas for an extra protein boost.

Recipe 4: Mediterranean Farro Bowl

Ready in: 45 minutes
Serves: 2 people

What you need:

• 1 cup farro
• 3 cups water or vegetable broth
• 1/2 cup jarred roasted red peppers, sliced
• 1 small zucchini, diced
• 1/2 cup artichoke hearts (from a jar or can), chopped
• 2 tablespoons balsamic glaze
• 2 tablespoons olive oil
• 1/4 cup crumbled feta cheese
• Salt and pepper to taste

How to make it:

1. Rinse the farro. Put it in a pot with the water or broth and bring to a boil.
2. Turn the heat down to a simmer. Cover and cook for 25 to 30 minutes, until the farro is tender but still chewy. Drain any extra water.
3. While the farro cooks, heat 1 tablespoon of olive oil in a pan. Cook the diced zucchini for 5 to 7 minutes until soft.
4. In a bowl, mix the cooked farro, cooked zucchini, roasted red peppers, and artichoke hearts.
5. Drizzle with the remaining tablespoon of olive oil and the balsamic glaze. Mix gently.
6. Top with crumbled feta cheese before serving.

Why everyone loves it: Farro is a chewy, nutty grain that feels special and keeps you full for hours. This bowl is full of big, savory flavors from the roasted peppers and tangy feta. It is a lunch that feels hearty but is still very healthy.

Recipe 5: Classic Caprese Sandwich

Ready in: 10 minutes
Serves: 2 people

What you need:

• 1 small ciabatta or focaccia loaf, or 4 slices of crusty bread
• 8 oz fresh mozzarella cheese, sliced
• 2 ripe tomatoes, sliced
• A large handful of fresh basil leaves
• 2 tablespoons balsamic glaze
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

How to make it:

1. If using a loaf, slice it in half horizontally to open it like a book.
2. Drizzle the cut sides of the bread with olive oil.
3. Layer the sliced mozzarella and tomatoes on the bottom half of the bread.
4. Tuck the fresh basil leaves in between the cheese and tomato slices.
5. Drizzle the balsamic glaze over the top. Season with salt and pepper.
6. Place the top half of the bread on the sandwich. Press down gently, slice into portions, and serve.

Why everyone loves it: This sandwich is all about celebrating a few perfect, fresh ingredients. The creamy mozzarella, juicy tomato, and fragrant basil are a magical combination. Using a good quality balsamic glaze makes it feel extra special.

Recipe 6: Roasted Vegetable Panini

Ready in: 40 minutes
Serves: 2 people

What you need:

• 1 small zucchini, sliced lengthwise
• 1 red bell pepper, sliced into strips
• 1 small eggplant, sliced into rounds
• 3 tablespoons olive oil, divided
• Salt and pepper to taste
• 4 slices of hearty bread (like sourdough or ciabatta)
• 4 slices of provolone or mozzarella cheese
• 2 tablespoons pesto (store bought or homemade)

How to make it:

1. Preheat your oven to 425°F (220°C). Toss the zucchini, bell pepper, and eggplant with 2 tablespoons of olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 to 25 minutes until tender and lightly browned.
2. Heat a panini press, grill pan, or a regular skillet over medium heat.
3. Spread pesto on one side of each slice of bread.
4. On two slices of bread (pesto side up), layer the roasted vegetables and then the cheese. Top with the remaining bread slices, pesto side down.
5. Brush the outside of the sandwiches lightly with the remaining olive oil.
6. Cook in the panini press or in a skillet (press down with a spatula or another heavy pan) for 3 to 4 minutes per side until the bread is crispy and the cheese is melted.
7. Slice in half and serve warm.

Why everyone loves it: Pressing this sandwich makes the bread wonderfully crispy and melts the cheese into the smoky roasted veggies. It is a warm, comforting, and completely vegetarian lunch that feels like a treat.

Recipe 7: Easy Spanakopita (Spinach Pie)

Ready in: 1 hour
Serves: 9 pieces

What you need:

• 1 package (16 oz) frozen phyllo dough, thawed
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 20 oz frozen chopped spinach, thawed and squeezed very dry
• 8 oz feta cheese, crumbled
• 2 eggs, lightly beaten
• 1/4 cup fresh dill, chopped
• 1/2 teaspoon nutmeg
• Salt and pepper to taste
• 1/2 cup melted butter or olive oil for brushing

How to make it:

1. Preheat oven to 375°F (190°C). Heat oil in a pan and cook onion until soft. Add garlic and cook 1 minute. Let cool.
2. In a large bowl, mix the dry spinach, cooked onion, feta, eggs, dill, nutmeg, salt, and pepper.
3. Brush a 9×9 inch baking dish with butter or oil. Layer 8 sheets of phyllo in the dish, brushing each sheet with butter.
4. Spread the spinach filling evenly over the phyllo.
5. Layer 8 more phyllo sheets on top, brushing each with butter. Tuck in any overhanging edges.
6. Score the top layers into 9 squares with a sharp knife. Bake for 40 to 45 minutes until golden brown and crispy.
7. Let cool 10 minutes before cutting fully and serving.

Why everyone loves it: The contrast between the flaky, buttery phyllo and the creamy, tangy spinach filling is incredible. It is perfect for making ahead and reheating. My key tip is to squeeze every last drop of water from the spinach so the pastry stays crispy.

Recipe 8: Simple Moussaka

Ready in: 1 hour 30 minutes
Serves: 6 people

What you need:

• 2 large eggplants, sliced into 1/2 inch rounds
• 1 lb ground lamb or beef
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can (15 oz) crushed tomatoes
• 1 teaspoon cinnamon
• 1/2 teaspoon allspice
• 2 tablespoons tomato paste
• Salt and pepper
• 2 tablespoons olive oil
• 2 cups milk
• 4 tablespoons butter
• 4 tablespoons flour
• Pinch of nutmeg
• 2 egg yolks

How to make it:

1. Preheat oven to 400°F (200°C). Brush eggplant slices with oil, season, and roast for 20 minutes until tender.
2. For meat sauce: Brown meat in a pot. Add onion and garlic, cook until soft. Add tomatoes, tomato paste, cinnamon, allspice, salt, and pepper. Simmer 15 minutes.
3. For béchamel: Melt butter in a saucepan. Whisk in flour for 1 minute. Slowly whisk in milk until smooth. Cook until thickened. Remove from heat, whisk in nutmeg and egg yolks.
4. In a 9×13 dish, layer half the eggplant, all the meat sauce, then the remaining eggplant. Pour béchamel over top.
5. Bake at 375°F (190°C) for 35 to 40 minutes until golden. Let rest 15 minutes before serving.

Why everyone loves it: This is the ultimate comforting casserole. The spiced meat and creamy sauce with soft eggplant is a perfect combination. It is a labor of love that feeds a crowd and tastes even better the next day.

Recipe 9: Simple Hummus and Pita Platter

Ready in: 10 minutes
Serves: 4 people

What you need:

• 1 can (15 oz) chickpeas, rinsed and drained (save 3 tbsp liquid)
• 1/4 cup tahini
• 3 tablespoons lemon juice
• 1 clove garlic
• 2 tablespoons olive oil, plus more for drizzling
• 1/2 teaspoon salt
• 2 to 3 whole wheat pita breads, cut into triangles
• Paprika and parsley for garnish

How to make it:

1. In a food processor, blend chickpeas, saved liquid, tahini, lemon juice, garlic, 2 tbsp olive oil, and salt until super smooth (about 3 minutes).
2. Spread hummus in a shallow bowl. Use a spoon to make swirls on top.
3. Drizzle with more olive oil and sprinkle with paprika and parsley.
4. Serve with pita triangles for dipping.

Why everyone loves it: Homemade hummus is creamier and fresher than any store bought version. Blending it for a full 3 minutes is the secret to smoothness. This platter is my go to for effortless entertaining.

Recipe 10: Cheese and Olive Platter

Ready in: 5 minutes
Serves: 4 people

What you need:

• 4 oz block of feta cheese
• 4 oz creamy goat cheese
• 1 cup mixed olives (Kalamata and green)
• 1/4 cup extra virgin olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes
• 1 sprig fresh rosemary
• Crackers or sliced baguette for serving

How to make it:

1. Place the block of feta and goat cheese on a medium platter or board.
2. Scatter the olives around the cheeses.
3. Drizzle everything generously with olive oil.
4. Sprinkle with oregano and red pepper flakes. Place the rosemary sprig on the side for garnish.
5. Serve with crackers or bread for spreading and scooping.

Why everyone loves it: This takes 5 minutes but looks and tastes incredibly sophisticated. Letting the cheese sit in the seasoned olive oil for a few minutes before serving makes it even more flavorful.

Recipe 11: Avgolemono Soup (Lemon Chicken Soup)

Ready in: 40 minutes
Serves: 4 people

What you need:

• 6 cups chicken broth
• 1/2 cup orzo or rice
• 2 cooked chicken breasts, shredded
• 3 large eggs
• 1/3 cup fresh lemon juice
• Salt and pepper to taste
• Fresh dill for garnish

How to make it:

1. Bring broth to a boil in a pot. Add orzo and cook for 10 minutes until tender.
2. Reduce heat to low. Stir in shredded chicken.
3. In a medium bowl, whisk eggs until frothy. Whisk in lemon juice.
4. Very slowly, whisk about 1 cup of the hot broth from the pot into the egg lemon mixture to warm it up.
5. Slowly pour the egg lemon mixture back into the pot, whisking the soup constantly.
6. Cook on low for 2 to 3 minutes until slightly thickened. Do not boil.
7. Season with salt and pepper. Garnish with dill and serve.

Why everyone loves it: This soup is creamy, tangy, and incredibly comforting. The technique of tempering the eggs with hot broth makes it silky smooth. It is my favorite remedy for a cloudy day.

Recipe 12: Tomato and Fennel Soup

Ready in: 45 minutes
Serves: 4 people

What you need:

• 2 tablespoons olive oil
• 1 fennel bulb, chopped (fronds saved for garnish)
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans (28 oz each) whole peeled tomatoes
• 2 cups vegetable broth
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Cream or Greek yogurt for serving (optional)

How to make it:

1. Heat oil in a large pot. Cook fennel and onion for 8 to 10 minutes until soft. Add garlic and cook 1 minute.
2. Add tomatoes with their juice, broth, and oregano. Bring to a boil, then simmer for 20 minutes.
3. Use an immersion blender to puree the soup until smooth.
4. Season with salt and pepper. Serve with a dollop of cream or yogurt and the reserved fennel fronds.

Why everyone loves it: Roasting brings out the natural sweetness in fennel, giving this tomato soup a unique, sophisticated flavor. It is a hearty vegetarian option that pairs perfectly with crusty bread.

Recipe 13: Pesto Pasta with Sun Dried Tomatoes

Ready in: 20 minutes
Serves: 4 people

What you need:

• 12 oz pasta (like fusilli or penne)
• 1/2 cup basil pesto (store bought or homemade)
• 1/2 cup sun dried tomatoes (packed in oil), chopped
• 1/4 cup toasted pine nuts
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

How to make it:

1. Cook pasta according to package directions in salted water. Reserve 1/2 cup of pasta water before draining.
2. Return the drained pasta to the pot.
3. Add pesto, sun dried tomatoes, and pine nuts. Toss to combine, adding a splash of the reserved pasta water to loosen the sauce if needed.
4. Stir in Parmesan cheese. Season with salt and pepper. Serve warm.

Why everyone loves it: This is a 20 minute wonder. The chewy sun dried tomatoes and crunchy pine nuts add fantastic texture to the creamy pesto pasta. It is a crowd pleasing vegetarian lunch that feels indulgent.

Recipe 14: Mediterranean Orzo Salad

Ready in: 25 minutes
Serves: 4 people

What you need:

• 1 cup orzo pasta
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup red onion, finely chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

How to make it:

1. Cook orzo according to package directions. Drain, rinse with cold water, and let cool.
2. In a large bowl, combine cooled orzo, cucumber, tomatoes, olives, red onion, feta, and parsley.
3. In a small jar, whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Pour dressing over the orzo mixture and toss to combine. Chill for at least 15 minutes before serving to let flavors blend.

Why everyone loves it: Orzo is like tiny rice shaped pasta that makes a perfect salad base. This dish is bright, fresh, and holds up beautifully in the fridge for days, making it ideal for meal prep.

Recipe 15: Greek Style Lentil Soup (Fakes)

Ready in: 50 minutes
Serves: 6 people

What you need:

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 1/2 cups brown lentils, rinsed
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth
• 2 bay leaves
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

How to make it:

1. Heat oil in a large pot. Cook onion, carrots, and celery for 8 minutes until soft. Add garlic and cook 1 minute.
2. Add lentils, tomatoes, broth, and bay leaves. Bring to a boil.
3. Reduce heat, cover, and simmer for 35 to 40 minutes until lentils are tender.
4. Remove bay leaves. Stir in red wine vinegar. Season with salt and pepper. Serve with crusty bread.

Why everyone loves it: This humble, hearty soup is a Greek staple. The red wine vinegar added at the end is the secret ingredient that brightens all the flavors. It is incredibly nourishing and economical.

Recipe 16: Grilled Halloumi and Vegetable Skewers

Ready in: 25 minutes
Serves: 2 people

What you need:

• 8 oz halloumi cheese, cut into cubes
• 1 zucchini, cut into chunks
• 1 red bell pepper, cut into chunks
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Lemon wedges for serving

How to make it:

1. Preheat a grill or grill pan to medium high heat.
2. Thread halloumi, zucchini, bell pepper, and onion alternately onto skewers (if using wooden skewers, soak them in water for 30 minutes first).
3. Brush skewers with olive oil and sprinkle with oregano.
4. Grill for 8 to 10 minutes, turning occasionally, until vegetables are tender and halloumi has golden grill marks.
5. Serve immediately with lemon wedges for squeezing over the top.

Why everyone loves it: Halloumi is the cheese you can grill. It gets a delicious crispy exterior and stays firm, making these skewers fun to eat and packed with protein. It is a quick, no carb lunch option.

Recipe 17: Turkish Menemen (Scrambled Eggs with Tomatoes)

Ready in: 20 minutes
Serves: 2 people

What you need:

• 2 tablespoons olive oil
• 1 green bell pepper, chopped
• 1 onion, chopped
• 2 tomatoes, grated or finely chopped
• 4 eggs
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish
• Crusty bread for serving

How to make it:

1. Heat oil in a skillet over medium heat. Cook bell pepper and onion for 5 minutes until soft.
2. Add tomatoes and paprika. Cook for 5 to 7 minutes until the tomatoes break down into a sauce.
3. Crack eggs directly into the skillet over the tomato mixture. Do not stir right away.
4. Let the eggs cook for a minute, then gently scramble them into the tomato sauce until just set but still creamy.
5. Season with salt and pepper. Garnish with parsley and serve immediately with bread for dipping.

Why everyone loves it: This is a savory, saucy egg dish that is perfect for any time of day. The tomato and pepper base is so flavorful. In Turkey, it is a popular communal breakfast or lunch dish, meant to be scooped up with bread.

Recipe 18: Tuna and White Bean Salad

Ready in: 10 minutes
Serves: 2 people

What you need:

• 2 cans (5 oz each) tuna in olive oil, drained
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, chopped
• 2 tablespoons capers
• 2 tablespoons fresh parsley, chopped
• 3 tablespoons lemon juice
• 3 tablespoons olive oil
• Salt and pepper to taste
• Mixed greens for serving (optional)

How to make it:

1. In a large bowl, combine tuna, beans, red onion, olives, capers, and parsley.
2. In a small bowl, whisk together lemon juice and olive oil. Pour over tuna mixture.
3. Gently toss everything together. Season with salt and pepper.
4. Serve over mixed greens or with whole grain crackers.

Why everyone loves it: This is my favorite pantry salad. It comes together in minutes but tastes like something from a fancy cafe. The beans make it filling enough for lunch, and the lemon caper dressing is bright and tangy.

Recipe 19: Stuffed Grape Leaves (Dolmas)

Ready in: 1 hour
Serves: Makes about 30 pieces

What you need:

• 1 jar grape leaves in brine, rinsed well
• 1 cup white rice, rinsed
• 1/2 cup fresh dill, chopped
• 1/2 cup fresh mint, chopped
• 1/4 cup pine nuts
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 2 cups vegetable broth
• Salt and pepper to taste

How to make it:

1. Mix rice, dill, mint, pine nuts, 2 tablespoons olive oil, salt, and pepper in a bowl.
2. Place a grape leaf shiny side down. Put 1 teaspoon of rice mixture near the stem end.
3. Fold the sides over the filling, then roll up tightly.
4. Pack rolls seam side down in a pot. Drizzle with remaining oil and lemon juice. Add broth.
5. Place a plate on top to keep rolls submerged. Simmer 45 to 50 minutes until rice is cooked and liquid is absorbed.
6. Let cool and serve at room temperature.

Why everyone loves it: Making dolmas at home is a fun project with delicious results. They are tangy, herby, and perfect for picnics or packed lunches. The plate trick keeps them from unraveling while they cook.

Recipe 20: Lemon Herb Rice with Chickpeas

Ready in: 30 minutes
Serves: 4 people

What you need:

• 1 cup long grain white rice
• 2 cups vegetable broth
• 1 can (15 oz) chickpeas, rinsed and drained
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh dill, chopped
• Zest and juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

How to make it:

1. In a pot, combine rice and broth. Bring to a boil, then cover, reduce heat, and simmer for 15 to 18 minutes until liquid is absorbed.
2. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
3. Gently stir in the chickpeas, parsley, dill, lemon zest, lemon juice, and olive oil.
4. Season with salt and pepper. Serve warm or at room temperature.

Why everyone loves it: This is a simple, one pot wonder. The fresh herbs and lemon make plain rice taste incredible, and the chickpeas turn it into a complete meal. It is my secret for a quick, satisfying lunch with minimal cleanup.

Recipe 21: Eggplant Caponata

Ready in: 40 minutes
Serves: 4 people

What you need:

• 1 large eggplant, cubed
• 3 tablespoons olive oil, divided
• 1 onion, chopped
• 2 celery stalks, chopped
• 1 can (14.5 oz) diced tomatoes
• 2 tablespoons capers
• 2 tablespoons red wine vinegar
• 1 tablespoon sugar
• 1/4 cup green olives, pitted and chopped
• Salt and pepper to taste
• Toasted bread or crackers for serving

How to make it:

1. Toss eggplant cubes with 2 tablespoons oil and salt. Roast at 400°F (200°C) for 20 minutes until tender.
2. In a skillet, heat remaining oil. Cook onion and celery for 8 minutes until soft.
3. Add roasted eggplant, tomatoes, capers, vinegar, sugar, and olives. Simmer for 10 minutes.
4. Season with salt and pepper. Let cool to room temperature. Serve as a spread with bread or crackers.

Why everyone loves it: Caponata is a sweet, sour, and savory Sicilian relish. It is incredibly versatile as a spread, dip, or side dish. The flavors get better the longer it sits, so it is perfect for making ahead.

Recipe 22: Mediterranean Frittata

Ready in: 30 minutes
Serves: 4 to 6 people

What you need:

• 8 large eggs
• 1/4 cup milk
• 1 tablespoon olive oil
• 1 cup spinach
• 1/2 cup sun dried tomatoes, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, chopped
• Salt and pepper to taste

How to make it:

1. Preheat oven to 375°F (190°C).
2. Whisk eggs, milk, salt, and pepper in a bowl.
3. Heat oil in an oven safe skillet. Add spinach and cook until wilted.
4. Pour egg mixture into skillet. Add sun dried tomatoes, feta, and olives.
5. Cook on stove for 2 minutes, then transfer to oven.
6. Bake 12 to 15 minutes until eggs are set. Let cool 5 minutes before slicing.

Why everyone loves it: Frittatas are easier than omelets because you do not have to flip them. This version is packed with Mediterranean flavors and works for breakfast, lunch, or a light dinner. It is also great cold, making it perfect for leftovers.

Recipe 23: Shrimp Saganaki

Ready in: 25 minutes
Serves: 2 people

What you need:

• 1 tablespoon olive oil
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes
• 1/2 lb large shrimp, peeled and deveined
• 1/4 cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped
• Crusty bread for serving

How to make it:

1. Heat oil in a skillet. Cook onion until soft, then add garlic and cook 1 minute.
2. Add tomatoes, oregano, and red pepper flakes. Simmer for 10 minutes until sauce thickens.
3. Nestle shrimp into the sauce. Cook for 3 to 4 minutes until shrimp turn pink and are cooked through.
4. Sprinkle feta and parsley over the top. Serve immediately with lots of bread for dipping.

Why everyone loves it: This dramatic, flavorful dish cooks in one pan. The tangy tomato sauce, briny shrimp, and salty feta are a perfect combination. It is a restaurant quality meal you can make in under 30 minutes.

Recipe 24: Bulgur Pilaf with Vegetables (Kisir)

Ready in: 25 minutes
Serves: 4 people

What you need:

• 1 cup fine bulgur wheat
• 1 1/2 cups boiling water
• 1 cucumber, diced
• 2 tomatoes, diced
• 4 green onions, sliced
• 1/2 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 2 tablespoons tomato paste
• 1 teaspoon paprika
• Salt to taste

How to make it:

1. Place bulgur in a bowl. Pour boiling water over it, cover, and let sit for 15 minutes until water is absorbed. Fluff with a fork and let cool.
2. In a large bowl, combine cooled bulgur, cucumber, tomatoes, green onions, parsley, and mint.
3. In a small bowl, whisk together olive oil, lemon juice, tomato paste, paprika, and salt.
4. Pour dressing over bulgur mixture and mix very well until everything is evenly coated and reddish in color.
5. Serve at room temperature or chilled.

Why everyone loves it: Kisir is a vibrant Turkish bulgur salad that is more substantial than tabbouleh. The tomato paste gives it a unique flavor and beautiful color. It is a fantastic make ahead lunch that is full of fiber and fresh herbs.

Recipe 25: Leftover Pita Bread Pizza

Ready in: 15 minutes
Serves: 1 person

What you need:

• 1 whole wheat pita bread
• 2 tablespoons marinara sauce or pesto
• 1/4 cup shredded mozzarella cheese
• Toppings of your choice: sliced olives, diced bell peppers, artichoke hearts, spinach, etc.
• A sprinkle of dried oregano
• Crushed red pepper (optional)

How to make it:

1. Preheat your oven’s broiler on high.
2. Place the pita on a baking sheet. Spread sauce evenly over it.
3. Sprinkle with cheese and add your chosen toppings.
4. Broil for 3 to 5 minutes, watching closely, until the cheese is melted and bubbly and the edges are crispy.
5. Sprinkle with oregano and red pepper flakes before serving.

Why everyone loves it: This is the fastest, most customizable lunch hack. It is a great way to use up leftover pita and veggies. You get all the satisfaction of pizza with a fraction of the carbs and effort. It is my favorite lazy day lunch.