Let's Talk Vegan

6 Protein Packed Vegan Mediterranean Recipes

The Mediterranean diet evolved naturally over centuries by the region of people that live along the Mediterranean sea. This diet is known to have many health benefits, which is why it's no surprise that the people living in these places, like Greece and Italy, have the lowest levels of heart disease and cancer.

What To Eat On A Mediterranean Diet?

This heart-healthy diet consists mainly of fruits, vegetables, whole grains, legumes, and olive oil. While there is an emphasis on plant-based foods, added sugars, highly-processed foods, and meats are eaten in moderation.

Another reason to love this diet is the lack of restrictions, there really isn't a set structure to follow. Instead, people are free to make meals with as many calories that best fits their health goals.

Now we have outlines a couple of the benefits associated with adopting a Mediterranean diet, let's check out some recipes.

Grilled Tofu & Vegetable Skewers

People often worry about whether they are getting enough protein, this is largely due to the lobby of the meat industry. They are consistently marketing meat as if it's the only way to get a sufficient amount of protein. When in reality, there are actually plenty of vegan proteins (bean, tofu, vegetables, soy, nuts, and grains).

The protein of choice for this recipe is tofu, which has fewer calories and saturated fats compared to animal products like chicken or beef.

Plate with tofu, vegetable skewers and rice

Pita With Roasted Chickpeas

This lunch recipe is super simple to make. Take classic Mediterranean flavours, along with roasted chickpeas and stuf them into a whole wheat pita.

Did you know: Chickpeas are another great way to add protein to your plate, per 100g of chickpeas there is about 19g of protein. They are also a good source of other nutrients like fiber and potassium. This will help you feel more full off fewer calories.

Plate with tofu, vegetable skewers and rice

Greek Twice-Baked Potato Skins

Vegetables are the centerpiece of most Mediterranean recipes, and this recipe is no exception. Make these twice baked potatoes as a side dish or as an appetizer. They are sure to add a burst of colour to any meal, anyday of the week.

An interesting fact, the natural pigmentation that makes vegetables colourful actually have different health benefits.

  • Red Vegetables

    • have Lycopene, which has disease fighting properties
  • White/Brown Vegetables

    • have disease-fighting phytochemicals, associated with lowering the risk of heart disease and cancer.
  • Green Vegetables

  • Blue/Purple Vegetables

  • Yellow/Orange Vegetables -packed with vitamin A
Two Mediterranean twice-baked potatoes

Tomato & Caper Bruschetta

Mediterranean food is said to taste better in the company of family and friends.  So why not make this appetizer for your next social gathering, it's sure to be a crowd pleaser.

Tomatoes are marinated with olive oil, garlic, caper, Italian seasoning, and MORE. Dip with slices of garlic-toasted baguette. This recipe is great for sharing or as a light. fresh snack.

Tomato and caper bruschetta with slices of toasted baguette

Quinoa Bowl

Looking for a Buddha bowl without the heavy rice? Try this Mediterranean recipe with a quinoa base. Make with avocado, fresh cucumber, cilantro, crisp red pepper, and kalamata olives. Finish with a drizzle of greek dressing and served with warm pita. Perfect for lunch and meal prep.

Quinoa vs. Rice

One cup of quinoa has 40 fewer calories than the same amount of white rice. Quinoa also has 5X fiber, double the protein, and 15X fewer carbohydrates. What's not to love? Choose quinoa when looking for a gluten-free, high protein side or rice replacement.

Mediterranean quinoa bowl

Roasted Red Pepper Quesadilla

Swap the cheese for your favorite hummus whenever you can, and you'll always have a healthier recipe. The hummus will ensure you aren't losing out on any of that creamy texture cheese provides.

This recipe is super easy to make and full of bold Mediterranean flavours. Quesadillas can be sometimes unhealthy and filled with empty calories that why we used, you guessed it, hummus. Not only do you get some protein from the hummus, but fill up of your veggies too- with olives, arugula, and roasted red peppers

Roasted red pepper quesadilla

These 6 recipes will help you get started to feeling healthier and more energized.

In the end though, don't get caught up in all the diet fads. Instead, follow a pattern of eating you'll be able to stick with, that best matches your lifestyle.