8 Dietitian-Approved Mediterranean Diet Plant Protein Recipes By Registered Dietitian Maya Oueichek, MBA, RDN
It's Monday, and I'm excited to share a tradition close to my heart that originated back in college: Meatless Monday. As a registered dietitian, I've witnessed the power of this simple yet effective practice in enhancing our diets with more plant-based protein. It's all about finding balance. You don't have to eliminate animal products to enjoy the benefits of plant-based alternatives. Even dedicating one day a week to plant-based eating can make a significant difference in your overall health and well-being.
Embracing a diet rich in plant-based protein offers a multitude of health, nutrition, and environmental benefits. From supporting heart health and weight management to reducing our carbon footprint, the advantages are numerous and impactful.
The recipes featured in this roundup are meticulously crafted to embody the principles of the Mediterranean diet, a lifestyle celebrated for its health-promoting properties. Each dish is a delicious reflection of balance, incorporating adequate plant protein, healthy fats, fiber, and a vibrant array of antioxidants.
Let's dive into these nourishing and flavorful creations, and embark on a journey toward greater health and sustainability together.
1. Mediterranean Diet Tahini Harvest Salad with Northern Beans and Roasted Vegetables
Looking to elevate your salad game? Roasted vegetables add a warm, caramelized sweetness that takes salads to a whole new level. This Tahini Harvest Salad features roasted Brussels sprouts and cauliflower, perfectly paired with protein-packed white northern beans and a creamy tahini dressing.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-tahini-harvest-salad-with-northern-beans-and-roasted-vegetables
2. Mediterranean Diet Walnuts & Thyme Lentil Salad Recipe
Lentils are tiny legumes packed with a powerhouse of nutrition, making them a staple in the Mediterranean diet. Rich in protein, fiber, vitamins, and minerals, lentils provide a nourishing base for countless dishes. One delightful way to enjoy their benefits is in a refreshing salad. This is by far one of my favorite methods to use lentils since it's easy and very delicious.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-walnuts-thyme-lentil-salad-recipe
3. Mediterranean Diet Cumin Black Beans Tacos Recipe
Black beans, a pantry staple cherished in the Mediterranean diet, stand as a versatile and shelf-stable protein source. They are a favored plant protein source, known for being both nutritious and delicious. This Cumin Black Beans Tacos recipe is easy to make, and I highly recommend adding it to your next Meatless Monday recipe list.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-cumin-black-beans-tacos-recipe
4. Mediterranean Diet Shiitake & Tempeh Noodle Bowl Recipe
Craving a hearty, flavorful meatless Monday meal? Look no further than this Mediterranean Diet Shiitake & Tempeh Noodle Bowl! It's easy to make and packed with plant protein for a deliciously cozy meal. Earthy notes from the shiitake mushrooms and tempeh create a captivating umami experience, sure to leave you satisfied after finishing your bowl.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-shiitake-tempeh-noodle-bowl-recipe
5. Mediterranean Diet Peanut Noodles & Veggies Bowl Recipe.
Tofu's ability to absorb flavors makes it an excellent choice for this recipe, allowing it to complement the dressing and vegetables with its subtle yet distinctive taste.
The Peanut Noodles & Veggies Bowl recipe draws inspiration from the vibrant and diverse flavors of Asian cuisine. The use of peanut butter, soy sauce, chili oil, and sesame oil in the dressing brings a distinct Asian flair to the recipe, adding depth and complexity to the overall flavor profile.
Link To The Full Recipe: https://www.mayazbites.com/post/peanut-noodles-veggies-bowl-recipe
6. Mediterranean Diet Chickpea and Corn Veggie Bowl Recipe
Discover a vibrant array of veggies paired with a tangy lime dressing, this bowl is a cool and refreshing option for hot weather days. Chickpeas are a fantastic source of plant-based protein, keeping you feeling fuller for longer. Chickpeas are versatile, accessible, and a great plant protein source.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-chickpea-and-corn-veggie-bowl-recipe
7. Mediterranean Diet Shaved Brussels Sprouts with Crispy Tempeh Recipe
Have you ever explored the wonders of tempeh? This fermented soybean cake is a fantastic source of plant-based protein and adds a unique nutty flavor to your favorite dish. Tempeh fermentation unlocks beneficial probiotics that contribute to a healthy gut, and research suggests it may even help reduce inflammation.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-shaved-brussels-sprouts-with-crispy-tempeh-recipe
8. Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac
One of the cornerstones of a healthy Mediterranean diet is incorporating a variety of protein sources throughout your meals. This not only keeps your meals interesting but also ensures you're getting a complete range of essential amino acids. This recipe for Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac is a perfect example! It combines protein powerhouses like quinoa, chickpeas, and eggs into one delicious and satisfying dish.
Link To The Full Recipe: https://www.mayazbites.com/post/mediterranean-diet-breakfast-quinoa-with-chickpeas-sumac
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