Vegetarian Low-Calorie Mediterranean Recipes | Vegetarian Times Skip to main content

Low-Calorie Mediterranean

pumpkin hummus

Pumpkin Hummus

Puréed pumpkin lightens up an otherwise-classic dip recipe.

Cilantro Pistou

Pistou is the Provençal version of pesto. Minus the nuts and cheese, the condiment is stirred into hot soups just before serving or used as a bread dip. Here we’ve used cilantro instead of the traditional fresh basil to create a sauce that complements Southwestern and Asian dishes just as well as it does Mediterranean recipes.

Ann Gentry's Toasted Quinoa Tabbouleh

Toasted Quinoa Tabbouleh

Quinoa lends itself well to the herbs and citrus of tabbouleh, and packs more plant protein than the traditional grain used, bulgur wheat. Taste and adjust the seasonings before serving the salad, as the grains may absorb some of the added flavor.

Stuffed Grape Leaves Casserole

Stuffed Grape Leaves Casserole

If you like stuffed grape leaves, you’ll love this casserole, which has all the flavors of the bite-size appetizers without all the rolling. 

Cherry Tomato and Tapenade Tartlets

Cherry Tomato and Tapenade Tartlets

Three Mediterranean pantry staples—tapenade, hummus, and herbes de Provence—are used to make these individual appetizers that got high marks from the VT staff. Serve on a bed of greens dressed with balsamic vinaigrette, and follow with a vegetable-laced stew.

Warm Lentil Salad with Grapes, Feta, and Mint

Warm Lentil Salad with Grapes, Feta, and Mint

Red grapes are the surprise element in this cold-weather version of a classic Mediterranean salad. They create little bursts of sweetness in each bite. Serve over a bed of baby spinach, if desired.

Pesto-Potato Frittata

Pesto-Potato Frittata

Small wonder frittatas and similar egg dishes are popular in Mediterranean countries. They taste even better the second day, served at room temperature (or a little warmer). For picnic fare, serve this frittata in wedges, like a quiche, or in thin slices on French bread, as a sandwich filling. Halved cherry tomatoes make a colorful, refreshing garnish.

Spelt Olive Loaf

Spelt Olive Loaf

Spelt is an ancient ancestor of modern wheat that makes a dense, crisp-crusted bread. It's perfect for savory add-ins such as olives, or you could also try it with walnuts or sunflower seeds.

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