10 Mediterranean Diet Dishes That Are High in Fiber

Mediterranean eating is built on plants, beans, whole grains, nuts, seeds, and olive oil—ingredients that naturally bring fiber to the table. These ten dishes lean into those staples with straightforward combinations you can cook on a weeknight or order at a casual spot. Each section explains where the fiber comes from and how to boost it without changing the character of the dish.

Sardine and White Bean Toast on Whole-Grain Bread

Mediterranean tinned fish meets legumes on sturdy whole-grain toast. Mash white beans with lemon, olive oil, and parsley. Layer sardines on top and add capers and thinly sliced red onion. You get fiber from the beans and the bread, with protein and omega-3s from the fish.

Ingredients

• 4 slices whole-grain bread, toasted
• 1 can (15 ounces) white beans, drained and rinsed
• 1 tablespoon olive oil, plus more for drizzling
• 1 tablespoon lemon juice
• 2 tablespoons chopped parsley
• 1 can sardines in olive oil, drained
• 1 tablespoon capers
• Thinly sliced red onion
• Black pepper

Instructions

1. Mash beans with olive oil, lemon juice, parsley, and pepper.
2. Spread on toast. Top with sardines, capers, and onion. Drizzle with olive oil.

Chickpea, Tomato, and Cucumber Salad with Herbs

A classic mezze-style salad built on chickpeas delivers fiber from legumes, plus crunch from cucumbers and tomatoes. A lemon and olive oil dressing keeps it light. Add chopped parsley and mint, then finish with toasted almonds or sunflower seeds for a little more fiber and texture.

Ingredients

• 1 can (15 ounces) chickpeas, drained and rinsed
• 2 cups chopped cucumbers
• 2 cups chopped tomatoes
• 1/4 red onion, thinly sliced
• 1/2 cup chopped parsley
• 1/4 cup chopped mint
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• Salt and black pepper
• 1/4 cup toasted almonds or sunflower seeds (optional)

Instructions

1. In a large bowl, combine chickpeas, cucumbers, tomatoes, onion, parsley, and mint.
2. Whisk olive oil, lemon juice, salt, and pepper. Toss with the salad.
3. Top with nuts or seeds. Serve chilled or at room temperature.

Lentil Soup with Greens and Lemon

Mediterranean lentil soups—Greek-style with brown lentils or Turkish mercimek with red lentils—are quietly packed with fiber. Simmer lentils with onion, carrot, celery, and a bay leaf. Stir in chopped greens like spinach or chard at the end and brighten with lemon. Serve with a slice of whole-grain bread to nudge the fiber higher.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 1/2 cups brown or green lentils, rinsed
• 6 cups vegetable broth or water
• 1 bay leaf
• 4 cups chopped spinach or chard
• 1 lemon (zest and juice)
• Salt and black pepper

Instructions

1. Heat olive oil in a pot. Sauté onion, carrot, celery, and garlic until soft.
2. Add lentils, broth, and bay leaf. Bring to a boil, then simmer 25 to 30 minutes until lentils are tender.
3. Stir in greens and cook 3 to 5 minutes. Remove bay leaf. Season and finish with lemon zest and juice.

Greek Salad with Barley

Take the familiar mix of tomatoes, cucumbers, olives, and feta and fold in cooked pearled or hulled barley. The grain’s soluble and insoluble fiber turns a side salad into a full plate. Dress simply with olive oil and red wine vinegar. A handful of oregano or dill adds a clean finish.

Ingredients

• 2 cups cooked barley (pearled or hulled)
• 2 cups chopped tomatoes
• 2 cups chopped cucumbers
• 1/2 cup Kalamata olives, halved
• 1/2 cup diced red onion
• 3/4 cup diced feta
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano (or 1 tablespoon fresh)
• Salt and black pepper

Instructions

1. Combine barley, tomatoes, cucumbers, olives, onion, and feta in a bowl.
2. Whisk olive oil, vinegar, oregano, salt, and pepper. Toss with the salad.
3. Chill 15 minutes to let flavors settle.

White Bean and Escarole Stew

Cannellini or navy beans give this Italian-inspired stew a creamy body without cream. Sauté garlic and chili flakes in olive oil, add escarole or kale, then beans and vegetable broth. Simmer until the greens soften. Finish with lemon zest and a drizzle of olive oil. Serve over a spoonful of whole-wheat couscous or farro.

Ingredients

• 2 tablespoons olive oil
• 3 garlic cloves, thinly sliced
• 1/2 teaspoon red pepper flakes
• 1 head escarole, chopped (or 1 bunch kale)
• 2 cans (15 ounces each) cannellini beans, drained and rinsed
• 4 cups vegetable broth
• Zest of 1 lemon
• Salt and black pepper

Instructions

1. Warm olive oil in a pot. Add garlic and pepper flakes until fragrant.
2. Add escarole and cook until wilted.
3. Stir in beans and broth. Simmer 10 minutes. Season and finish with lemon zest.

Farro with Roasted Vegetables and Pistachios

Farro’s nutty chew pairs well with roasted eggplant, peppers, zucchini, and red onion. Toss the warm grain with the vegetables, chopped pistachios, and a spoon of pesto or fresh basil. The combination of whole grain, vegetables, and nuts stacks multiple fiber sources in one bowl.

Ingredients

• 1 cup uncooked farro, rinsed
• 1 small eggplant, cubed
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 red onion, sliced
• 3 tablespoons olive oil, divided
• Salt and black pepper
• 1/3 cup chopped pistachios
• 1/4 cup chopped basil or 2 tablespoons pesto

Instructions

1. Roast vegetables at 425°F with 2 tablespoons olive oil, salt, and pepper for 20 to 25 minutes.
2. Cook farro in salted water until tender; drain.
3. Toss warm farro with roasted vegetables, remaining 1 tablespoon olive oil, pistachios, and basil or pesto.

Hummus Bowls with Whole-Wheat Pita and Vegetables

Chickpea hummus is naturally fiber-rich. Spread it in a shallow bowl and top with a chopped salad of tomatoes, cucumbers, radishes, and herbs. Drizzle with olive oil and a sprinkle of za’atar. Scoop with warm whole-wheat pita or raw vegetables to keep the fiber content high.

Ingredients

• 2 cups hummus (store-bought or homemade)
• 2 cups chopped tomatoes and cucumbers
• 1 cup sliced radishes
• 1/4 cup chopped parsley or cilantro
• 2 tablespoons olive oil
• 1 teaspoon za’atar (optional)
• Whole-wheat pita or raw vegetable sticks

Instructions

1. Spread hummus in shallow bowls.
2. Toss vegetables with herbs, olive oil, and za’atar. Pile on top.
3. Serve with warm whole-wheat pita or raw vegetables.

Eggplant and Chickpea Tagine with Whole-Wheat Couscous

A North African–leaning tagine flavored with cumin, coriander, and cinnamon makes the most of eggplant’s silky texture and chickpeas’ fiber. Simmer tomatoes, onions, and eggplant until tender, then fold in chickpeas. Serve over whole-wheat couscous to keep the dish squarely in the high-fiber lane.

Ingredients

• 2 tablespoons olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cinnamon
• 1 large eggplant, cubed
• 1 can (14.5 ounces) diced tomatoes
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1/2 cup vegetable broth or water
• Salt and black pepper
• Cooked whole-wheat couscous, for serving

Instructions

1. Sauté onion and garlic in olive oil. Stir in tomato paste and spices.
2. Add eggplant, tomatoes, chickpeas, and broth. Simmer 20 minutes until tender.
3. Season and serve over whole-wheat couscous.

Mediterranean Minestrone with Beans and Greens

Build a vegetable-forward minestrone with onion, carrot, celery, tomatoes, zucchini, and a leafy green like kale. Add small pasta or a handful of barley along with a can of beans—borlotti, cannellini, or chickpeas all work. A Parmesan rind in the pot adds depth. Finish with basil and olive oil.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 zucchini, chopped
• 1 can (14.5 ounces) diced tomatoes
• 6 cups vegetable broth
• 1 cup small pasta or 1/2 cup barley
• 1 can (15 ounces) beans of choice, drained and rinsed
• 2 cups chopped kale or spinach
• 1 Parmesan rind (optional)
• Salt and black pepper
• Basil and olive oil, to finish

Instructions

1. Sauté onion, carrot, celery, and garlic in olive oil until soft.
2. Add zucchini, tomatoes, broth, and pasta or barley. Simmer until tender.
3. Stir in beans and greens. Add Parmesan rind if using. Cook 5 more minutes. Season and finish with basil and olive oil.

Tabbouleh with Bulgur, Extra Herbs, and Chickpeas

Traditional tabbouleh balances fine bulgur with parsley, mint, tomatoes, lemon, and olive oil. For a higher-fiber main, keep the herbs generous and fold in a cup of chickpeas. The bulgur’s whole-grain fiber plus legumes and herbs make a bright, filling salad that keeps well.

Ingredients

• 1 cup fine bulgur
• 2 cups boiling water
• 2 cups chopped parsley
• 1/2 cup chopped mint
• 2 cups diced tomatoes
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1 can (15 ounces) chickpeas, drained and rinsed
• Salt and black pepper

Instructions

1. Combine bulgur with boiling water. Cover and let sit 15 minutes. Fluff.
2. Stir in parsley, mint, tomatoes, olive oil, lemon juice, salt, and pepper.
3. Fold in chickpeas. Chill before serving.

How to Nudge Fiber Even Higher, Without Losing the Mediterranean Spirit

• Favor whole grains when you have the option: bulgur, barley, farro, whole-wheat pasta, and brown rice.
• Let legumes show up often: chickpeas, lentils, white beans, black-eyed peas, and fava beans.
• Load dishes with vegetables and leafy greens, fresh or cooked.
• Add a small handful of nuts or seeds for texture and an extra fiber bump.
• Cook with olive oil and season with citrus, herbs, and spices to keep flavors clean and balanced.

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