3 Healthy and Affordable Mediterranean Diet Recipes

mbracing the Mediterranean diet doesn't have to be expensive. With a little creativity and resourcefulness, you can enjoy affordable and nutritious dinner recipes that adhere to the principles of this heart-healthy diet.

In this article, we will share a selection of budget-friendly Mediterranean recipes. These recipes feature accessible ingredients, simple preparation methods, and are packed with flavors that will leave you satisfied and nourished. Let's dive in!

3 Healthy and Affordable Mediterranean Diet Dinner Recipes to Enjoy!

1. One-Pot Mediterranean Chicken and Rice

Indulge in a delicious and affordable dinner with our One-Pot Mediterranean Chicken and Rice!

This recipe combines boneless, skinless chicken thighs, brown rice, canned diced tomatoes, and a medley of Mediterranean-inspired herbs and spices. Not only is this dish budget-friendly, but it also offers the health benefits of lean protein, whole grains, and antioxidant-rich tomatoes. With its simple preparation and minimal ingredients, this recipe provides a convenient and nutritious option for a satisfying Mediterranean-inspired meal.

One-Pot Mediterranean Chicken and Rice Recipe:

Ingredients:

• 1 tablespoon olive oil
• 4 boneless, skinless chicken thighs
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 cup brown rice
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 can diced tomatoes (14 oz)
• 1 cup low-sodium chicken broth
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add chicken thighs and cook until browned on both sides. Remove from skillet and set aside.
2. In the same skillet, add chopped onion, minced garlic, and diced red bell pepper. Sauté until the vegetables are softened.
3. Add brown rice, dried oregano, dried basil, diced tomatoes (with their juice), and chicken broth. Stir well to combine.
4. Return the chicken thighs to the skillet, nestling them into the rice mixture. Season with salt and pepper.
5. Cover the skillet and simmer on low heat for about 25-30 minutes, or until the rice is cooked and the chicken is tender.
6. Serve the one-pot Mediterranean chicken and rice hot, garnished with fresh parsley if desired.

2. Lentil and Vegetable Stew

Warm your soul and your wallet with our Lentil and Vegetable Stew!

This hearty and affordable recipe brings together nutritious ingredients such as dried lentils, onions, carrots, celery, and canned diced tomatoes. Packed with fiber, plant-based protein, and essential vitamins, this stew not only supports your health but also fits well into a budget-friendly meal plan. With its comforting flavors and simple preparation, this delicious stew is an excellent choice for an affordable and nourishing Mediterranean-inspired dinner.

Lentil and Vegetable Stew Recipe:

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 cup dried green or brown lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 can diced tomatoes (14 oz)
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add chopped onion, diced carrots, diced celery, and minced garlic. Sauté until the vegetables are tender.
2. Add rinsed lentils, vegetable broth, diced tomatoes (with their juice), dried thyme, and paprika. Stir well to combine.
3. Bring the stew to a boil, then reduce heat to low and simmer for about 30-40 minutes, or until the lentils are cooked and tender.
4. Season with salt and pepper to taste.
5. Serve the lentil and vegetable stew hot, garnished with fresh parsley if desired. Pair it with a slice of whole grain bread for a complete and satisfying meal.

3. Mediterranean Tuna Salad

Savor the flavors of the Mediterranean with our refreshing and budget-friendly Mediterranean Tuna Salad. Made with canned tuna, fresh cucumbers, tomatoes, red onions, Kalamata olives, and a light dressing of extra-virgin olive oil and lemon juice, this salad offers a balance of affordability and health benefits. With its high-quality protein, omega-3 fatty acids, and an array of vitamins and minerals, this salad is a nutritious and cost-effective option for a quick and satisfying Mediterranean-inspired dinner.

Mediterranean Tuna Salad Recipe:

Ingredients:

• 2 cans tuna in water, drained
• 1 cucumber, diced
• 1 tomato, diced
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and halved
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. In a large bowl, combine drained tuna, diced cucumber, diced tomato, sliced red onion, and halved Kalamata olives.
2. In a small bowl, whisk together extra-virgin olive oil, lemon juice, dried oregano, salt, and pepper.
3. Pour the dressing over the tuna salad and toss gently to coat all the ingredients.
4. Let the flavors meld in the refrigerator for at least 15 minutes before serving.
5. Serve the Mediterranean tuna salad chilled, garnished with fresh parsley if desired. Enjoy it on a bed of mixed greens or with a side of whole grain crackers.

Adopting a Mediterranean diet doesn't have to break the bank!

From the hearty One-Pot Mediterranean Chicken and Rice to the comforting Lentil and Vegetable Stew, and the refreshing Mediterranean Tuna Salad, these recipes are not only easy to make but also offer a variety of flavors and nutrients.

By choosing these wallet-friendly options, you can savor the benefits of the Mediterranean diet while supporting your overall health and well-being!

Learn More:

• Exploring the Benefits of the Mediterranean Diet
• Improve Brain Health and Minimize the Risk of Alzheimer's and Dementia
• Incorporating an Anti-Inflammatory Diet into Your Lifestyle
• Hidden Sources of Salts in Our Diet
• Blue Zone Dining: Delicious Recipes to Support Healthy Aging
• Fishing For Health: Seafood Dinners That Support Healthy Aging