Good news for vegetarians and Mediterranean dieters alike: The two eating styles actually go hand in hand, since the Med diet emphasizes eating plenty of nutritious veggies, whole grains and legumes, supplemented by a little lean protein (mostly fish, too). From lemony chickpea soup to baked feta with garlicky kale, here are 23 Mediterranean vegetarian recipes (plus a few pescatarian-friendly ones) you absolutely need to try.

10 Mediterranean Vegetarian Recipes 

1. Garlicky spinach and chickpea soup with lemon and pecorino romano.

• Time commitment: 50 minutes.
• We love it since it's rich in protein, low in calories (<500), and suitable for beginners.

This dish has a vibrant taste despite using cupboard staples like canned chickpeas and store-bought vegetable broth.

2. 15-Minute Mediterranean Couscous with Tuna & Pepperoncini

• Time commitment: 15 minutes.
• We love it since it's quick to prepare, rich in protein, and can be made ahead.

You could make this meal with another grain (quinoa or farro, for example), but couscous is as simple to prepare as boiling water. It absorbs the liquid off-heat, and before you know it, it's fluffy and ready for eating.

3. Marinated white bean and tomato salad.

• Time commitment: 1 hour and 5 minutes.
• We love it since it can be made ahead of time, has less than ten ingredients, and is gluten and dairy free.

Aside from being high in protein, this tasty bean salad may be prepared ahead of time and doubled for a party (or for lunch leftovers).

4. Crispy chickpeas and scallops with Garlic-Harissa Oil.

• Time Commitment: 25 minutes Why We Love It: Suitable for special occasions, takes less than 30 minutes, and requires just 10 ingredients.
• To get the same golden color as a restaurant meal, make sure your scallops are properly dried and your pan is warmed.

5. Baked feta with garlicky kale and chickpeas.

• Time commitment: 35 minutes.
• We love it since it just requires one pan, has a few ingredients, and is full in protein.

The Mediterranean diet allows for dairy consumption. In fact, it is suggested in moderation. Let it be your reason to make this innovative vegetarian meal, which is best served fresh from the oven with pita.

6. Julia Turshen’s Stewed Chickpeas with Peppers and Zucchini.

• Time commitment: 50 minutes.
• Why We Love It: Dairy-free and beginner-friendly.

This vegetarian stew may be made with any ingredients you have on hand (or whatever sounds delicious). Replace chickpeas with your preferred bean and add additional veggies.

7. Pesto Quinoa Bowls with Roasted Vegetables and Labneh.

• Time commitment: 50 minutes.
• Why we love it:High protein, beginner-friendly, and gluten-free

The vegetables are cooked with olive oil on one skillet, making this dish very easy to put together. A dollop of seasoned labneh (or Greek yogurt) puts them over the top.

8. Risotto with tomatoes and yellow zucchini.

• Time commitment: 1 hour and 15 minutes.
• We love that it's vegan, suitable for special occasions, and gluten-free.

Would you guess this luscious meal is vegan? Yes, the answer to achieving that traditional risotto consistency is to heat the zucchini until it gets creamy.

9. Baked Sesame-Ginger Salmon on Parchment

• Time commitment: 30 minutes.
• We love it because it's beginner-friendly, dairy and gluten-free, and takes less than 30 minutes.

Do you like cooking but dislike cleaning the dishes? This fish comes in parchment packets, eliminating the need to wash a sheet pan. Join the club and stop complaining.

10. Mediterranean Sheet Pan Eggs

• Time commitment: 50 minutes.
• We love this sheet pan recipe for a crowd-pleaser with less than 10 ingredients.

In the Mediterranean, eggs are often served at supper rather than breakfast. Let that be another incentive to make this simple sheet pan meal an evening favorite.