Published by PETA.


Mediterranean cuisine is centered around vegetables, fruits, whole grains, olive oil, and herbs. Eating this style of food has become popular because of its many health benefits, including increased cardiovascular health and a decreased risk of type 2 diabetes and breast cancer.

Recently, Julieanna Hever, M.S., R.D. took Mediterranean cuisine to a whole new level. Her book The Vegiterranean Diet includes vegan recipes that are chockfull of plant-based goodness, and she proves that not only do we not need to eat fish, we’re also actually healthier if we don’t.

Here are a slew of recipes to help you get that healthy Mediterranean glow from the inside out:

1. Garlic-Mint Orzo with Cumin and Capers

Garlic Mint Orzo

Orzo is a rice-shaped pasta that can be prepared with garlic, capers, olive oil, and crushed red pepper for a simple and healthy meal.

2. White Bean and Rosemary Dip (from The Vegiterranean Diet)

Rosemary and lemon juice give cannellini beans a zesty kick.

3. Roasted Red Pepper Tapenade

roasted red pepper muhammara

When was the last time you incorporated dried cayenne chilies into a recipe? Well, now’s the perfect time to do so! Serve this tasty tapenade with some homemade pita chips.

4. Greek Beet Salad

Beets, mint, parsley, and garlic? Say no more—you had us at “beets.”

5. Zesty Cilantro Lovers’ Hummus

Cilantro is commonly used in southern Europe and the Middle East, and it gives this hummus a refreshing lift.

6. Lemony-Mint Rice

Lemony Mint Rice

Mint rice is a Greek classic, and it pairs well with a hearty Greek salad or a tomato-based soup.

7. Baked Bruschetta Bites

Baked Bruschetta Bites

Tomato and basil are a match made in vegan Italian heaven.

8. Brown Rice and Lentils with Caramelized Onions (Mujadara)

All vegans should have this dish in their repertoire—it’s easy and packed with protein, folate, B vitamins, and iron. You can top it with soy yogurt or enjoy it plain.

9. Vegan Stuffed Grape Leaves (Dolma) with Brown Rice

Stuffed with jasmine rice and a boatload of spices, this fantastic appetizer is best served with a drizzle of olive oil on top.

10. “Sausage,” Kale, and White Bean Stew


It doesn’t get much healthier than this soup, which is filled with tomatoes, beans, kale, and vegan sausage.

11. Vegan Greek Salad

The Simple Vegan Blog also has a recipe for vegan feta cheese, which will take this salad to the next level.

12. Roasted Chickpeas with Red Chili Pepper Flakes


This crunchy dish works great as a healthy, unprocessed party appetizer.

Enjoy these “vegiterranean” recipes, and enjoy a healthy, humane dinner party with your friends. Opa!

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