21 Easy Mediterranean‑Diet Recipes That Can Fight Bloating

The Mediterranean diet is built on vegetables, fruit, whole grains, legumes, nuts, extra‑virgin olive oil, seafood, fermented dairy, and herbs. That mix can be gentle on digestion while still being satisfying. These 21 simple, weeknight‑friendly recipes focus on lower‑bloat ingredients, smart fiber, and anti‑inflammatory fats. Most are ready in 30 minutes or less.

Hummus Plate with Warm Vegetables

Creamy hummus becomes dinner with a topping of warm sautéed vegetables. It’s soft, satisfying, and easy to customize. Serve with pita or crisp cucumbers.

Ingredients

• 1 cup hummus
• 1 tablespoon extra‑virgin olive oil
• 2 cups sliced zucchini, spinach, or mushrooms
• Paprika or sumac
• Warm pita or sliced cucumbers

Instructions

1. Spread hummus in a shallow bowl.
2. Sauté vegetables in olive oil until tender; season with salt.
3. Spoon vegetables over hummus; dust with paprika or sumac. Serve with pita or cucumbers.

Greek Yogurt, Cucumber and Dill Bowl

Cool and creamy, this bowl brings together probiotics, hydrating cucumber, and fresh herbs. It’s light but filling thanks to protein‑rich yogurt and a drizzle of olive oil. Keep it savory with olives and tomatoes or go brighter with extra lemon.

Ingredients

• 1 cup plain Greek yogurt (2% or whole)
• 1 small cucumber, grated and squeezed dry
• 1 tablespoon extra‑virgin olive oil
• 1 tablespoon chopped fresh dill
• 1 teaspoon lemon juice, plus wedges to serve
• Pinch of salt and black pepper
• Optional: a few olives and cherry tomatoes

Instructions

1. In a bowl, combine yogurt, cucumber, olive oil, dill, lemon juice, salt, and pepper.
2. Spoon into a shallow bowl and garnish with olives and tomatoes.
3. Serve chilled or at room temperature.

Olive‑Oil Eggs with Spinach and Tomatoes

Silky eggs cook gently in olive oil while spinach wilts into a tender bed. Fresh tomatoes add acidity without heaviness. It’s a 10‑minute meal that feels restorative any time of day.

Ingredients

• 2 tablespoons extra‑virgin olive oil
• 3 cups baby spinach
• 2 large eggs
• 1 small tomato, chopped
• Pinch of salt, pepper, and dried oregano

Instructions

1. Warm olive oil in a nonstick skillet over medium heat.
2. Add spinach and cook until just wilted, 1 to 2 minutes.
3. Crack in eggs; cook to desired doneness.
4. Top with tomato, season with salt, pepper, and oregano. Serve.

Fennel‑Citrus Salad with Almonds

Paper‑thin fennel and juicy orange make a crisp, clean salad that wakes up the palate. Almonds add gentle crunch without heaviness. A quick olive oil and vinegar dressing keeps it bright.

Ingredients

• 1 medium fennel bulb, cored and shaved thin
• 1 large orange, segmented (save juice)
• 2 tablespoons toasted sliced almonds
• 1 tablespoon extra‑virgin olive oil
• 1 teaspoon white wine vinegar
• Pinch of salt and pepper

Instructions

1. Toss fennel with orange segments and any juice.
2. Add almonds, olive oil, vinegar, salt, and pepper.
3. Mix gently and serve immediately.

Lemon‑Herb Baked Salmon with Zucchini

A single sheet pan delivers tender zucchini and omega‑3‑rich salmon in minutes. Lemon and oregano keep the flavors clean and bright. It’s satisfying without feeling heavy.

Ingredients

• 2 small zucchini, sliced into 1/4‑inch rounds
• 2 salmon fillets (4 to 6 oz each)
• 2 tablespoons extra‑virgin olive oil
• 1 lemon, zest and juice
• 1 teaspoon dried oregano
• Salt and pepper

Instructions

1. Heat oven to 425°F. Line a sheet pan with parchment.
2. Scatter zucchini on the pan; drizzle with 1 tablespoon olive oil and a pinch of salt.
3. Place salmon on top, drizzle with remaining oil, lemon zest and juice, oregano, salt, and pepper.
4. Roast 10 to 14 minutes, until salmon flakes and zucchini is tender.

Warm Quinoa Tabouli with Parsley and Cucumber

Quinoa stands in for bulgur to keep things gluten‑free and gentle. Parsley, cucumber, and tomato add freshness and crunch. Serving it slightly warm makes it extra soothing.

Ingredients

• 2 cups cooked quinoa (warm)
• 1 cup chopped parsley
• 1 cup diced cucumber
• 1 cup diced tomatoes
• 2 scallion greens, thinly sliced
• 3 tablespoons extra‑virgin olive oil
• 2 tablespoons lemon juice
• Salt and pepper

Instructions

1. In a large bowl, combine warm quinoa, parsley, cucumber, tomatoes, and scallion greens.
2. Dress with olive oil, lemon, salt, and pepper.
3. Toss and serve slightly warm.

Tomato‑Poached Cod with Olives and Capers

Gently poaching cod in a quick tomato sauce turns it silky and delicate. Capers and olives add briny pops without heaviness. It’s a pantry‑friendly dinner that feels fresh.

Ingredients

• 1 tablespoon extra‑virgin olive oil
• 1 garlic clove, smashed (remove before serving) or 1 tablespoon garlic‑infused oil
• 1 cup crushed tomatoes
• 2 tablespoons capers, rinsed
• 1/4 cup pitted olives
• 2 cod fillets (4 to 6 oz each)
• Salt, pepper, and chili flakes to taste

Instructions

1. Warm oil in a skillet; briefly heat the smashed garlic, then discard.
2. Add tomatoes, capers, and olives; simmer 3 minutes.
3. Nestle in cod, season, cover, and simmer 6 to 8 minutes until opaque.

Chickpeas with Rosemary and Lemon (Well‑Rinsed)

A thorough rinse and quick simmer make canned chickpeas gentler on digestion. Lemon and rosemary add fragrance and lift. Serve warm as a side or spooned over greens.

Ingredients

• 1 can chickpeas, rinsed very well
• 1 strip lemon zest
• 1 small rosemary sprig
• 1 tablespoon extra‑virgin olive oil
• 1 tablespoon lemon juice
• Salt and pepper

Instructions

1. Simmer rinsed chickpeas with zest and rosemary in water for 10 minutes; drain.
2. Toss warm chickpeas with olive oil, lemon juice, salt, and pepper.
3. Serve as a side or spoon over greens.

Zucchini Ribbon “Pasta” with Ricotta and Mint

Zucchini ribbons cook in minutes and carry a creamy ricotta sauce without heaviness. Mint and lemon zest keep it bright. It’s comfort food with a light touch.

Ingredients

• 3 small zucchini, shaved into ribbons
• 1 tablespoon extra‑virgin olive oil
• 1/3 cup ricotta
• 1 tablespoon chopped fresh mint
• Salt, pepper, and lemon zest

Instructions

1. Heat oil in a wide skillet over medium.
2. Add zucchini ribbons and sauté 2 to 3 minutes until just tender.
3. Remove from heat, stir in ricotta, mint, zest, salt, and pepper. Serve immediately.

Rice, Greens and Yogurt Bowl

This simple bowl stacks warm rice, soft greens, and cool yogurt for steady comfort. Olive oil and lemon add clean flavor. It’s flexible and easy to digest.

Ingredients

• 1 cup warm cooked rice (brown or white)
• 2 cups greens (spinach or chard), sautéed in olive oil
• 1/2 cup plain yogurt
• 1 tablespoon extra‑virgin olive oil
• Lemon wedges or 1 teaspoon sumac
• Salt and pepper

Instructions

1. Add rice to a bowl; top with warm greens.
2. Spoon on yogurt; drizzle with olive oil.
3. Finish with lemon or sumac, salt, and pepper.

Sardines on Toast with Lemon and Parsley

Canned sardines make a fast, affordable protein that’s rich in omega‑3s. Lemon and herbs cut through for brightness. Use sturdy toast so it stays crisp.

Ingredients

• 1 can sardines in olive oil, drained
• 1 teaspoon lemon zest and 1 teaspoon juice
• 1 tablespoon chopped parsley
• 2 slices whole‑grain or sourdough toast
• Black pepper and optional chili flakes

Instructions

1. Mash sardines with zest, juice, parsley, and pepper.
2. Pile onto toast and serve.

Potato, Olive Oil and Herb Salad (No Mayo)

Warm potatoes soak up a lemony olive‑oil dressing for a lighter take on potato salad. Herbs add freshness without the weight of mayo. It’s great warm or room temp.

Ingredients

• 1 1/2 pounds small potatoes
• 3 tablespoons extra‑virgin olive oil
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• 2 tablespoons chopped herbs (parsley, dill, or chives)
• Salt and pepper

Instructions

1. Boil potatoes in salted water until tender; drain and halve.
2. Whisk olive oil, mustard, lemon, salt, and pepper.
3. Toss warm potatoes with dressing and herbs. Serve warm or at room temperature.

Baked Chicken Thighs with Tomatoes and Oregano

Chicken thighs roast to juicy with crisp skin while tomatoes collapse into sauce. Oregano and olive oil keep it squarely Mediterranean. Minimal prep, maximum payoff.

Ingredients

• 4 bone‑in, skin‑on chicken thighs
• 2 cups cherry tomatoes
• 2 tablespoons extra‑virgin olive oil
• 1 teaspoon dried oregano
• Salt and pepper

Instructions

1. Heat oven to 425°F.
2. Toss tomatoes with 1 tablespoon oil and a pinch of salt in a baking dish.
3. Pat chicken dry, season with salt, pepper, oregano, and remaining oil; set on top.
4. Roast 30 to 35 minutes until skin is crisp and juices run clear.

Lentil Soup with Carrot and Cumin

A classic pot of lentils that finishes with lemon for brightness. Carrots add sweetness while cumin warms everything up. It freezes well for later.

Ingredients

• 1 tablespoon extra‑virgin olive oil
• 1 cup diced carrots
• 1 cup small brown or French lentils, rinsed
• 1 bay leaf
• 1 teaspoon ground cumin
• 4 cups low‑sodium vegetable broth or water
• Salt, pepper, and lemon wedges

Instructions

1. Warm oil in a pot; add carrots and cook 3 minutes.
2. Stir in lentils, bay, cumin, and broth; bring to a simmer.
3. Cook 25 to 30 minutes until lentils are tender. Season and finish with lemon.

Farro with Roasted Zucchini, Basil and Feta

Nutty farro gives chew while zucchini brings softness. Feta adds tang and basil lifts the dish. Swap brown rice if you prefer gluten‑free.

Ingredients

• 1 cup farro, cooked until tender (or use brown rice)
• 2 small zucchini, chopped
• 2 tablespoons extra‑virgin olive oil, divided
• 1/3 cup crumbled feta
• 1/4 cup torn basil
• Salt, pepper, and lemon juice

Instructions

1. Roast zucchini at 425°F with 1 tablespoon oil, salt, and pepper for 15 minutes.
2. Toss warm farro with roasted zucchini, remaining oil, feta, basil, and a squeeze of lemon.
3. Season to taste and serve.

Shrimp with Garlic‑Infused Oil and Lemon

Infusing the oil gives you garlic flavor without the bite. Shrimp cook in minutes and stay tender. A finish of lemon and parsley keeps it bright.

Ingredients

• 3 tablespoons extra‑virgin olive oil
• 2 smashed garlic cloves (to infuse) or 2 tablespoons garlic‑infused oil
• 1 pound shrimp, peeled and deveined
• 1 tablespoon lemon juice
• 2 tablespoons chopped parsley
• Salt, pepper, and chili flakes

Instructions

1. Warm oil with smashed garlic over low heat 3 to 5 minutes; remove garlic.
2. Increase heat to medium‑high; sauté shrimp 2 minutes per side.
3. Off heat, add lemon, parsley, salt, pepper, and chili.

Orzo with Spinach, Lemon and Olive Oil

Starchy pasta water and olive oil make a glossy sauce without cream. Spinach wilts right into the pot. Lemon zest and juice bring it to life.

Ingredients

• 8 ounces orzo
• 3 cups baby spinach
• 3 tablespoons extra‑virgin olive oil
• 1 lemon, zest and juice
• Salt and pepper

Instructions

1. Cook orzo in salted water until just tender; reserve 1/4 cup pasta water and drain.
2. Return orzo to the pot with olive oil, lemon zest and juice, and spinach.
3. Toss over low heat until spinach wilts, loosening with pasta water as needed. Season.

Baked White Beans with Tomatoes and Thyme

Cannellini beans bake until creamy under a blanket of tomatoes and olive oil. Thyme perfumes the dish as it bubbles. It’s cozy with a green salad.

Ingredients

• 2 cans cannellini beans, rinsed
• 1 1/2 cups crushed tomatoes
• 2 tablespoons extra‑virgin olive oil
• 1 teaspoon dried thyme or 3 sprigs fresh
• Salt, pepper, and chili flakes

Instructions

1. Heat oven to 375°F. Combine beans, tomatoes, olive oil, thyme, salt, and pepper in a baking dish.
2. Bake 20 to 25 minutes until bubbling and lightly caramelized at the edges.
3. Finish with a drizzle of olive oil and a pinch of chili flakes.

Soft Polenta with Poached Fish and Herbs

Polenta cooks into a spoonable, soothing base without cream. Poached white fish flakes over the top with herbs. It’s comfort food that sits easy.

Ingredients

• 3 cups water or low‑sodium broth
• 3/4 cup polenta or coarse cornmeal
• 2 tablespoons extra‑virgin olive oil, divided
• 2 white‑fish fillets
• 2 tablespoons chopped herbs (parsley, dill, or chives)
• Salt and pepper

Instructions

1. Bring water to a simmer; whisk in polenta and 1 tablespoon oil. Cook, stirring, until creamy, 15 to 20 minutes. Season with salt and pepper.
2. Simmer fish in salted water until opaque, 5 to 7 minutes; flake.
3. Spoon polenta into bowls, top with fish, herbs, and remaining olive oil.

Greek Chopped Salad with Olive Oil and Lemon

Crunchy vegetables, briny olives, and a little feta make a clean, classic salad. Lemon and olive oil keep it bright and simple. Skip raw onion if you’re sensitive.

Ingredients

• 2 cups chopped cucumber
• 1 1/2 cups chopped tomatoes
• 1 cup chopped bell pepper
• 1/3 cup pitted olives
• 1/3 cup crumbled feta
• 3 tablespoons extra‑virgin olive oil
• 1 tablespoon lemon juice
• Salt and pepper
• Optional: a few sliced scallion greens

Instructions

1. Combine cucumber, tomatoes, pepper, olives, and feta in a bowl.
2. Dress with olive oil, lemon juice, salt, and pepper.
3. Add scallion greens if using; toss and serve.

Overnight Oats with Yogurt, Berries and Olive Oil

Make‑ahead oats stay cool and creamy with yogurt. Berries add gentle sweetness and fiber. A drizzle of olive oil brings a silky finish.

Ingredients

• 1/2 cup old‑fashioned oats
• 1/2 cup plain yogurt
• 1/3 cup milk of choice
• 1/2 cup berries
• 1 teaspoon extra‑virgin olive oil
• Pinch of cinnamon and a drizzle of honey, optional

Instructions

1. In a jar, combine oats, yogurt, and milk. Stir, cover, and refrigerate overnight.
2. In the morning, top with berries and olive oil. Add cinnamon or honey if you like.

Tips for Making These Recipes Even Gentler

Cook legumes well and cool them once before reheating to improve texture and tolerance. Rinse canned beans thoroughly. Favor garlic‑ or onion‑infused oil if you notice allium sensitivity. Keep portions moderate and eat slowly. Herbal teas like peppermint or ginger after meals can help ease lingering bloat.

Bodies vary. If a certain ingredient tends to bother you, swap it for another Mediterranean‑diet staple with a similar role: zucchini for broccoli, rice for couscous, yogurt for cream, lemon for vinegar. Stay generous with olive oil and herbs, and keep the cooking unfussy. The goal is flavorful food that leaves you feeling lighter, not deprived.

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