8 Winter Mediterranean Diet Recipes for Longevity

When we think of the Mediterranean, images of sun-soaked landscapes and warm weather come to mind. But even in the cold winter months, we can indulge in the vibrant and healthful flavors of the Mediterranean diet — and reap the benefits, which include disease-fighting and longevity, including a better quality of life. Delicious food and good health? We’ll take that, year-round.

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1. Vegetable-Stuffed Acorn Squash

Stuffed Acorn Squash Unsplash

This cozy, nutritious dish combines the sweetness of acorn squash with tangy tomatoes, bell peppers, and spinach, all topped with melty goat cheese and toasted pine nuts, creating a hearty winter meal. Packed with fiber and vitamins, it’s a delicious way to stay nourished during colder days.

Try this recipe from The Mediterranean Dish.

2. Mediterranean Frittata

Greek Frittata Google Commons

Frittatas are great any time of day, and this one is full of Mediterranean flavors, including olives, feta, and oregano. It’s a protein-packed meal that will keep you energized.

Try this recipe from Cooking with Ayeh.

3. Minestrone Soup

Low-Sodium Soup Recipes Minestrone Unsplash

Winter is the time for comforting soups, and this minestrone is a perfect example. Full of a variety of vegetables, beans, and pasta, it’s a wholesome bowl that will take away the chill deliciously.

Try this recipe from Love and Lemons.

4. Moroccan Baked Eggplant with Beef

Baked Eggplant Google Commons

Here’s a hearty meal that really satisfies. With a combination of baked eggplant and savory ground beef, infused with fragrant Moroccan spices, this dish is a crave-worthy delight. Swap ground lamb for the beef, if you like.

Try this recipe from RecipeTin Eats.

5. Mediterranean Roasted Vegetable Chickpea Salad

Chickpea Winter Mediterranean Diet Recipes Google Commons

Who says salads are just for summer? This roasted vegetable and chickpea salad brings the goodness of the Mediterranean to your winter table. Serve it as a vegetarian entree, or on the side with fish or chicken.

Try this recipe from Family Style Food.

6. Greek Chicken Souvlaki

Greek Chicken Souvlaki Winter Mediterranean Diet Recipes Google Commons

This Greek classic is fast and easy, and it really brings the flavor. Just marinate chicken in lemon, garlic, and oregano, grill (indoors or out), and get ready for a super-tasty, protein-rich meal.

Try this recipe from Downshiftology.

7. Mediterranean Shrimp

Shrimp Winter Mediterranean Diet Recipes Google Commons

This succulent shrimp dish is a hearty and healthy way to enjoy seafood when it’s cold outside. Bursting with flavors from lemon, tomatoes, and olives, it’s a quick option for a satisfying meal.

Try this recipe from The Mediterranean Dish.

8. Lemon Baked Salmon with Garlic Dill Sauce

Salmon with Sauce Google Commons

Gluten- and grain-free, loaded with protein and healthy fats, and on the table in 20 minutes — this is a perfect Mediterranean meal for busy weeknights. While the lemon- and dill-covered salmon bakes, you whip up a simple but luscious creamy sauce, the base of which is fiber-rich hummus. 

Try this recipe from Minimalist Baker.

Read next: The One Winter Cooking Technique Everyone Should Know

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