12 Mediterranean Diet Meal Prep Rich in Fiber and Healthy Fats

Ingredients

• 1/2 cup roughly chopped pecans
• 1/3 cup thinly sliced green onions
• 1/3 cup diced jarred roasted red peppers
• 8 large eggs
• 1/4 cup milk
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt
• Freshly ground black pepper
• 1/3 cup shredded Parmesan (or any shredded cheese)
• Butter, for greasing

Instructions

1. Heat the oven to 350°F and generously butter a 12-cup muffin tin.
2. Whisk the eggs, milk, garlic powder, paprika, salt and pepper.
3. Divide the egg mixture among the cups, filling each about halfway, then add the cheese, green onions, red peppers and pecans.
4. Bake 20 to 25 minutes, until golden and puffed. They will deflate as they cool.
5. Rest 5 minutes in the tin, then remove.

Tip: Storage: the source says refrigerate up to 4 days or freeze up to 3 months. Sugar flag: jarred roasted red peppers are packaged, so check the label.

Recipe source: A Couple Cooks, by Sonja Overhiser

Pecan and Veggie Mini Frittatas

Total 30 min | Serves 12 mini frittatas

Ingredients

• 1/2 cup roughly chopped pecans
• 1/3 cup thinly sliced green onions
• 1/3 cup diced jarred roasted red peppers
• 8 large eggs
• 1/4 cup milk
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt
• Freshly ground black pepper
• 1/3 cup shredded Parmesan (or any shredded cheese)
• Butter, for greasing

Instructions

1. Heat the oven to 350°F and generously butter a 12-cup muffin tin.
2. Whisk the eggs, milk, garlic powder, paprika, salt and pepper.
3. Divide the egg mixture among the cups, filling each about halfway, then add the cheese, green onions, red peppers and pecans.
4. Bake 20 to 25 minutes, until golden and puffed. They will deflate as they cool.
5. Rest 5 minutes in the tin, then remove.

Notes

Tip: Storage: the source says refrigerate up to 4 days or freeze up to 3 months. Sugar flag: jarred roasted red peppers are packaged, so check the label.

Recipe source: A Couple Cooks, by Sonja Overhiser (acouplecooks.com)

Ingredients

• 1 ripe banana
• 1 cup raspberries, divided
• 1/2 cup blueberries
• 1 cup plain Greek yogurt (the source used nonfat), divided
• 2/3 cup old-fashioned rolled oats, divided
• 4 tsp chia seeds, divided
• 1 cup water, divided
• Optional: honey, to taste

Instructions

1. Mash the banana in a small bowl, then mash in half the raspberries (1/2 cup).
2. Stir in 1 cup of the Greek yogurt and divide the mixture between two jars.
3. Add to each jar 2 tsp chia seeds, 1/3 cup oats, 1/4 cup blueberries, 1/4 cup raspberries and 1/2 cup water.
4. Stir or shake well, cover, and refrigerate overnight.
5. Serve cold, with honey if you like.

Tip: Sugar flag: honey is optional here. The source lists 0 g added sugar, so skip it and use plain yogurt. Storage: the source only says to make it the night before.

Recipe source: Oldways Whole Grains Council, by Kelly Toups

Banana Berry Overnight Oatmeal

Total 8 hr 15 min (15 min prep) | Serves 2 | 310 kcal per serving (1/2 recipe) | 12 g fiber | 5 g fat (source estimate)

Ingredients

• 1 ripe banana
• 1 cup raspberries, divided
• 1/2 cup blueberries
• 1 cup plain Greek yogurt (the source used nonfat), divided
• 2/3 cup old-fashioned rolled oats, divided
• 4 tsp chia seeds, divided
• 1 cup water, divided
• Optional: honey, to taste

Instructions

1. Mash the banana in a small bowl, then mash in half the raspberries (1/2 cup).
2. Stir in 1 cup of the Greek yogurt and divide the mixture between two jars.
3. Add to each jar 2 tsp chia seeds, 1/3 cup oats, 1/4 cup blueberries, 1/4 cup raspberries and 1/2 cup water.
4. Stir or shake well, cover, and refrigerate overnight.
5. Serve cold, with honey if you like.

Notes

Tip: Sugar flag: honey is optional here. The source lists 0 g added sugar, so skip it and use plain yogurt. Storage: the source only says to make it the night before.

Recipe source: Oldways Whole Grains Council, by Kelly Toups (oldwayspt.org)

Ingredients

• 2 tbsp olive oil
• 2 celery stalks, finely chopped
• 2 carrots, peeled and finely chopped
• 1 onion, finely diced
• 2 garlic cloves, minced
• 10 cups water
• 1 lb dried green or brown lentils
• 2 tsp ground cumin
• 1 tbsp kosher salt
• Optional: black pepper, chopped parsley, grated Pecorino Romano

Instructions

1. Heat the olive oil in a large pot over medium-high heat and sauté the celery, carrot, onion and garlic for 5 to 6 minutes.
2. Add the water, lentils, cumin and salt, bring to a simmer, and cook about 30 minutes until the lentils are tender.
3. Taste and add more salt and pepper if needed.
4. Serve right away, or cool and refrigerate for meal prep.

Tip: Storage: the source says up to 1 week in the fridge or up to 3 months frozen. Leftovers thicken, so add a splash of water when reheating.

Recipe source: A Couple Cooks, by Sonja Overhiser

Easy Lentil Soup

Total 50 min | Serves 8

Ingredients

• 2 tbsp olive oil
• 2 celery stalks, finely chopped
• 2 carrots, peeled and finely chopped
• 1 onion, finely diced
• 2 garlic cloves, minced
• 10 cups water
• 1 lb dried green or brown lentils
• 2 tsp ground cumin
• 1 tbsp kosher salt
• Optional: black pepper, chopped parsley, grated Pecorino Romano

Instructions

1. Heat the olive oil in a large pot over medium-high heat and sauté the celery, carrot, onion and garlic for 5 to 6 minutes.
2. Add the water, lentils, cumin and salt, bring to a simmer, and cook about 30 minutes until the lentils are tender.
3. Taste and add more salt and pepper if needed.
4. Serve right away, or cool and refrigerate for meal prep.

Notes

Tip: Storage: the source says up to 1 week in the fridge or up to 3 months frozen. Leftovers thicken, so add a splash of water when reheating.

Recipe source: A Couple Cooks, by Sonja Overhiser (acouplecooks.com)

Ingredients

• 1 bulb fennel, chopped (reserve some sprigs)
• 2 bunches Tuscan kale or other dark leafy greens, chopped
• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 2 tbsp olive oil
• 2 cans (28 oz each) diced tomatoes
• 4 cups vegetable broth
• 2 cups water
• 1/2 tsp red pepper flakes
• 1 tsp dried basil
• 1/2 tsp smoked paprika
• 1 tsp kosher salt
• Optional: Pecorino cheese for garnish

Instructions

1. Chop the fennel and kale, and drain and rinse the beans.
2. Heat the oil in a large pot over medium-high heat and cook the fennel for about 5 minutes.
3. Add the tomatoes with their juices and simmer about 8 minutes.
4. Add the broth, water and beans, bring to a boil, then simmer and stir in the pepper flakes, basil, paprika and salt.
5. Add the kale and simmer about 5 minutes until tender. Serve with Pecorino and fennel sprigs.

Tip: Storage: the source says up to 3 days in the fridge or up to 3 months frozen. Sugar flag: canned tomatoes and broth can contain added sugar, so check the labels.

Recipe source: A Couple Cooks, by Sonja Overhiser

Tuscan Soup with White Beans

Total 30 min | Serves 6 to 8

Ingredients

• 1 bulb fennel, chopped (reserve some sprigs)
• 2 bunches Tuscan kale or other dark leafy greens, chopped
• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 2 tbsp olive oil
• 2 cans (28 oz each) diced tomatoes
• 4 cups vegetable broth
• 2 cups water
• 1/2 tsp red pepper flakes
• 1 tsp dried basil
• 1/2 tsp smoked paprika
• 1 tsp kosher salt
• Optional: Pecorino cheese for garnish

Instructions

1. Chop the fennel and kale, and drain and rinse the beans.
2. Heat the oil in a large pot over medium-high heat and cook the fennel for about 5 minutes.
3. Add the tomatoes with their juices and simmer about 8 minutes.
4. Add the broth, water and beans, bring to a boil, then simmer and stir in the pepper flakes, basil, paprika and salt.
5. Add the kale and simmer about 5 minutes until tender. Serve with Pecorino and fennel sprigs.

Notes

Tip: Storage: the source says up to 3 days in the fridge or up to 3 months frozen. Sugar flag: canned tomatoes and broth can contain added sugar, so check the labels.

Recipe source: A Couple Cooks, by Sonja Overhiser (acouplecooks.com)

Ingredients

• 1 lb dry black-eyed peas (or 2 cans, 14 oz each)
• 1/3 cup extra virgin olive oil, plus more to serve
• 1 small onion, finely chopped
• 1 fennel bulb, finely chopped, fronds reserved
• 1 garlic clove, finely minced
• 1 can (15 oz) crushed tomatoes
• 1 tsp salt, plus more to taste
• 1/2 tsp black pepper
• 10 oz spinach, thick stems removed and chopped
• 1/2 lemon, juiced

Instructions

1. Rinse the peas and soak them overnight in plenty of fresh water.
2. Warm the olive oil in a Dutch oven and cook the onion and fennel 8 to 10 minutes, then add the garlic for 1 minute.
3. Drain the peas and add them with the crushed tomatoes, salt, pepper and 2 cups water. Bring to a boil, then simmer partly covered for 45 to 60 minutes.
4. Stir in the spinach and cook 5 to 10 minutes more until wilted.
5. Off the heat, add the chopped fennel fronds and lemon juice, and finish with a drizzle of olive oil.

Tip: Storage: the source gives no fridge time. Its team says a doubled batch should freeze well. Using canned peas? Add them near the end. Sugar flag: check the label on canned crushed tomatoes.

Recipe source: The Mediterranean Dish, by Bella Karragiannidis

Greek Black-Eyed Pea Soup (Mavromatiká)

Total 1 hr 10 min cooking + overnight soak | Serves 6 | 394 kcal per serving | 10.9 g fiber | 13.3 g fat (source estimate)

Ingredients

• 1 lb dry black-eyed peas (or 2 cans, 14 oz each)
• 1/3 cup extra virgin olive oil, plus more to serve
• 1 small onion, finely chopped
• 1 fennel bulb, finely chopped, fronds reserved
• 1 garlic clove, finely minced
• 1 can (15 oz) crushed tomatoes
• 1 tsp salt, plus more to taste
• 1/2 tsp black pepper
• 10 oz spinach, thick stems removed and chopped
• 1/2 lemon, juiced

Instructions

1. Rinse the peas and soak them overnight in plenty of fresh water.
2. Warm the olive oil in a Dutch oven and cook the onion and fennel 8 to 10 minutes, then add the garlic for 1 minute.
3. Drain the peas and add them with the crushed tomatoes, salt, pepper and 2 cups water. Bring to a boil, then simmer partly covered for 45 to 60 minutes.
4. Stir in the spinach and cook 5 to 10 minutes more until wilted.
5. Off the heat, add the chopped fennel fronds and lemon juice, and finish with a drizzle of olive oil.

Notes

Tip: Storage: the source gives no fridge time. Its team says a doubled batch should freeze well. Using canned peas? Add them near the end. Sugar flag: check the label on canned crushed tomatoes.

Recipe source: The Mediterranean Dish, by Bella Karragiannidis (themediterraneandish.com)

Ingredients

• 1 cup quinoa
• 1 lemon, zested and juiced
• 1 tsp oregano (dried)
• 3/4 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 cup extra virgin olive oil
• 4 scallions
• 2 bell peppers (red, yellow or orange)
• 1/2 cup pitted Kalamata olives, drained
• 1 English cucumber
• 1/2 cup crumbled feta

Instructions

1. Rinse the quinoa well and cook it following the package directions.
2. In a serving bowl, whisk the lemon juice and zest, oregano, salt and pepper, then whisk in the olive oil.
3. Stir the warm quinoa into the dressing and let it cool completely.
4. Chop the scallions, peppers, olives and cucumber and stir them in.
5. Top with feta and serve.

Tip: Storage: the source says leftovers last up to a week in the fridge. Sugar flag: none listed, but check the label on jarred olives.

Recipe source: The Mediterranean Dish, by Summer Miller

Easy Mediterranean Quinoa Salad

Total 25 min | Serves 8 | 185.5 kcal per serving | 2.7 g fiber | 10.6 g fat (source estimate)

Ingredients

• 1 cup quinoa
• 1 lemon, zested and juiced
• 1 tsp oregano (dried)
• 3/4 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 cup extra virgin olive oil
• 4 scallions
• 2 bell peppers (red, yellow or orange)
• 1/2 cup pitted Kalamata olives, drained
• 1 English cucumber
• 1/2 cup crumbled feta

Instructions

1. Rinse the quinoa well and cook it following the package directions.
2. In a serving bowl, whisk the lemon juice and zest, oregano, salt and pepper, then whisk in the olive oil.
3. Stir the warm quinoa into the dressing and let it cool completely.
4. Chop the scallions, peppers, olives and cucumber and stir them in.
5. Top with feta and serve.

Notes

Tip: Storage: the source says leftovers last up to a week in the fridge. Sugar flag: none listed, but check the label on jarred olives.

Recipe source: The Mediterranean Dish, by Summer Miller (themediterraneandish.com)

Ingredients

• 1 can garbanzo beans, drained and rinsed
• 1 orange bell pepper, thinly sliced
• 1/4 red bell pepper, diced (optional)
• 1 shallot, thinly sliced
• 1/2 cup fresh Italian parsley, chopped
• 2 tbsp grated Parmesan or Pecorino (optional)
• 1 tbsp white wine vinegar
• 1/2 tbsp Dijon mustard
• 2 tbsp olive oil
• 1/2 tsp dried tarragon (or oregano)
• 3/4 tsp kosher salt

Instructions

1. Drain and rinse the garbanzo beans and chop the vegetables.
2. Combine everything in a bowl and mix well. If you skip the cheese, add a few extra pinches of salt.

Tip: Storage: the source says refrigerate up to 3 days. Let it stand a few minutes before eating, and refresh with a pinch of salt or a drizzle of olive oil. Sugar flag: check the label on Dijon mustard.

Recipe source: A Couple Cooks, by Sonja Overhiser

Garbanzo Bean Salad

Total 15 min | Serves 4

Ingredients

• 1 can garbanzo beans, drained and rinsed
• 1 orange bell pepper, thinly sliced
• 1/4 red bell pepper, diced (optional)
• 1 shallot, thinly sliced
• 1/2 cup fresh Italian parsley, chopped
• 2 tbsp grated Parmesan or Pecorino (optional)
• 1 tbsp white wine vinegar
• 1/2 tbsp Dijon mustard
• 2 tbsp olive oil
• 1/2 tsp dried tarragon (or oregano)
• 3/4 tsp kosher salt

Instructions

1. Drain and rinse the garbanzo beans and chop the vegetables.
2. Combine everything in a bowl and mix well. If you skip the cheese, add a few extra pinches of salt.

Notes

Tip: Storage: the source says refrigerate up to 3 days. Let it stand a few minutes before eating, and refresh with a pinch of salt or a drizzle of olive oil. Sugar flag: check the label on Dijon mustard.

Recipe source: A Couple Cooks, by Sonja Overhiser (acouplecooks.com)

Ingredients

• 1 red bell pepper, finely diced
• 1 small shallot, minced
• 1 cup chopped English cucumber
• 2 cans (5 oz each) white meat tuna
• 3 tbsp capers, drained
• 2 tbsp white wine vinegar
• 1 tbsp olive oil
• 1 tbsp Dijon mustard
• 1/4 tsp kosher salt
• Optional: 2 tbsp feta crumbles

Instructions

1. Dice the pepper, shallot and cucumber.
2. Drain the tuna into a bowl and mash it lightly with a fork.
3. Add the vegetables, capers, vinegar, olive oil, Dijon, feta (if using) and salt, and stir.
4. Taste and add more salt if needed.

Tip: Storage: the source says up to 3 days in the fridge. Keep the vegetables separate and stir everything together before serving, since cucumber releases water. Sugar flag: check the Dijon label and use water-packed tuna with no added flavoring.

Recipe source: A Couple Cooks, by Sonja Overhiser

Mediterranean Tuna Salad

Total 10 min | Serves 2 large portions (or 4 sandwiches)

Ingredients

• 1 red bell pepper, finely diced
• 1 small shallot, minced
• 1 cup chopped English cucumber
• 2 cans (5 oz each) white meat tuna
• 3 tbsp capers, drained
• 2 tbsp white wine vinegar
• 1 tbsp olive oil
• 1 tbsp Dijon mustard
• 1/4 tsp kosher salt
• Optional: 2 tbsp feta crumbles

Instructions

1. Dice the pepper, shallot and cucumber.
2. Drain the tuna into a bowl and mash it lightly with a fork.
3. Add the vegetables, capers, vinegar, olive oil, Dijon, feta (if using) and salt, and stir.
4. Taste and add more salt if needed.

Notes

Tip: Storage: the source says up to 3 days in the fridge. Keep the vegetables separate and stir everything together before serving, since cucumber releases water. Sugar flag: check the Dijon label and use water-packed tuna with no added flavoring.

Recipe source: A Couple Cooks, by Sonja Overhiser (acouplecooks.com)

Ingredients

• Chickpeas: 1 can (15 oz) chickpeas
• Chickpeas: 1/2 tsp each garlic powder, onion powder and dried oregano
• Chickpeas: 1/4 tsp each cumin and dried dill
• Chickpeas: 3/4 tsp kosher salt and black pepper
• Chickpeas: 1 tbsp olive oil
• Rice: 1 cup long-grain white rice
• Rice: 1/2 tsp ground turmeric
• Rice: 1/4 tsp garlic powder
• Bowl: 1 English cucumber
• Bowl: 1 handful cherry tomatoes, halved
• Bowl: pickled red onions, or 1/2 small red onion, thinly sliced
• Bowl: 1 handful olives, pitted and sliced
• Bowl: 1 handful feta (optional)
• Tzatziki: 1 1/2 cups full-fat Greek yogurt
• Tzatziki: 1 large garlic clove, minced
• Tzatziki: 1/2 tsp dried dill
• Tzatziki: 1/2 tbsp red wine vinegar
• Tzatziki: 1 1/2 tbsp olive oil
• Tzatziki: salt and pepper

Instructions

1. Rinse the rice, then simmer it covered in 1 3/4 cups water with the turmeric, garlic powder and 1/4 tsp salt for 10 to 15 minutes. Steam 5 minutes covered, then fluff.
2. Grate half the cucumber, salt it and squeeze out the liquid. Mix with the yogurt, garlic, vinegar, olive oil, dill, salt and pepper for the tzatziki.
3. Toss the drained chickpeas with the spices and salt, then cook in the olive oil about 5 minutes, stirring often.
4. Slice the remaining cucumber and halve the tomatoes. Top the rice with the vegetables, chickpeas, olives and feta, then add the tzatziki.

Tip: Storage: the source says leftovers keep up to 3 days in separate containers, and the tzatziki up to 1 week. Sugar flag: store-bought pickled onions can contain sugar, so check the label.

Recipe source: A Couple Cooks, by Sonja Overhiser

Mediterranean Rice Bowl

Total 25 min | Serves 4

Ingredients

• Chickpeas: 1 can (15 oz) chickpeas
• Chickpeas: 1/2 tsp each garlic powder, onion powder and dried oregano
• Chickpeas: 1/4 tsp each cumin and dried dill
• Chickpeas: 3/4 tsp kosher salt and black pepper
• Chickpeas: 1 tbsp olive oil
• Rice: 1 cup long-grain white rice
• Rice: 1/2 tsp ground turmeric
• Rice: 1/4 tsp garlic powder
• Bowl: 1 English cucumber
• Bowl: 1 handful cherry tomatoes, halved
• Bowl: pickled red onions, or 1/2 small red onion, thinly sliced
• Bowl: 1 handful olives, pitted and sliced
• Bowl: 1 handful feta (optional)
• Tzatziki: 1 1/2 cups full-fat Greek yogurt
• Tzatziki: 1 large garlic clove, minced
• Tzatziki: 1/2 tsp dried dill
• Tzatziki: 1/2 tbsp red wine vinegar
• Tzatziki: 1 1/2 tbsp olive oil
• Tzatziki: salt and pepper

Instructions

1. Rinse the rice, then simmer it covered in 1 3/4 cups water with the turmeric, garlic powder and 1/4 tsp salt for 10 to 15 minutes. Steam 5 minutes covered, then fluff.
2. Grate half the cucumber, salt it and squeeze out the liquid. Mix with the yogurt, garlic, vinegar, olive oil, dill, salt and pepper for the tzatziki.
3. Toss the drained chickpeas with the spices and salt, then cook in the olive oil about 5 minutes, stirring often.
4. Slice the remaining cucumber and halve the tomatoes. Top the rice with the vegetables, chickpeas, olives and feta, then add the tzatziki.

Notes

Tip: Storage: the source says leftovers keep up to 3 days in separate containers, and the tzatziki up to 1 week. Sugar flag: store-bought pickled onions can contain sugar, so check the label.

Recipe source: A Couple Cooks, by Sonja Overhiser (acouplecooks.com)

Ingredients

• For the bowls: 1 lb boneless, skinless chicken thighs, cut into 1-inch strips
• 3 tbsp extra virgin olive oil, divided
• 1 tbsp lemon juice
• 1 1/2 tsp shawarma seasoning blend
• 1 1/4 tsp salt, divided
• 1 1/2 lb sweet potatoes, peeled
• 3 cups cooked farro, barley, freekeh or quinoa
• 4 cups mixed baby salad greens
• 3/4 cup pickled red onions
• 1/2 cup chopped roasted salted pistachios
• 1/2 cup crumbled feta
• 3/4 cup Green Goddess Tahini Dressing (optional, separate recipe on the source site)
• Chickpeas: 1 can (15 oz) chickpeas, drained, rinsed and dried well
• Chickpeas: 1 tbsp olive oil
• Chickpeas: 1/2 tsp kosher salt
• Chickpeas: 1/2 tsp each za'atar, sumac and shawarma seasoning

Instructions

1. Heat the oven to 400°F and line two baking sheets with parchment.
2. Toss the chicken with 1 tbsp oil, the lemon juice, shawarma seasoning and 3/4 tsp salt. Marinate 10 minutes, or up to 24 hours in the fridge.
3. Slice the sweet potatoes into 1/2-inch half moons, toss with 2 tbsp oil and 1/2 tsp salt, and spread on one sheet. Toss the dried chickpeas with oil and salt on the second sheet.
4. Roast the sweet potatoes about 25 minutes and the chickpeas about 35 minutes. Season the chickpeas with za'atar, sumac and shawarma seasoning straight out of the oven.
5. Cook the chicken in a hot skillet, about 6 minutes on the first side and 3 to 5 on the second, until no longer pink.
6. Build each bowl with greens, grains, chicken, chickpeas, sweet potato, onions, pistachios and feta, and drizzle with dressing.

Tip: Storage: the source says the chicken can marinate up to 24 hours and farro freezes well, but gives no fridge times for the finished bowls. Sugar flag: pickled onions, dressing and shawarma blends can contain sugar, so check labels.

Recipe source: The Mediterranean Dish, by Ivy Manning

Chicken Sweet Potato Bowls with Shawarma Seasoning

Total 35 min | Serves 6 | 468.6 kcal per serving as listed on the source card | 8.5 g fiber | 19.2 g fat (source estimate)

Ingredients

• For the bowls: 1 lb boneless, skinless chicken thighs, cut into 1-inch strips
• 3 tbsp extra virgin olive oil, divided
• 1 tbsp lemon juice
• 1 1/2 tsp shawarma seasoning blend
• 1 1/4 tsp salt, divided
• 1 1/2 lb sweet potatoes, peeled
• 3 cups cooked farro, barley, freekeh or quinoa
• 4 cups mixed baby salad greens
• 3/4 cup pickled red onions
• 1/2 cup chopped roasted salted pistachios
• 1/2 cup crumbled feta
• 3/4 cup Green Goddess Tahini Dressing (optional, separate recipe on the source site)
• Chickpeas: 1 can (15 oz) chickpeas, drained, rinsed and dried well
• Chickpeas: 1 tbsp olive oil
• Chickpeas: 1/2 tsp kosher salt
• Chickpeas: 1/2 tsp each za'atar, sumac and shawarma seasoning

Instructions

1. Heat the oven to 400°F and line two baking sheets with parchment.
2. Toss the chicken with 1 tbsp oil, the lemon juice, shawarma seasoning and 3/4 tsp salt. Marinate 10 minutes, or up to 24 hours in the fridge.
3. Slice the sweet potatoes into 1/2-inch half moons, toss with 2 tbsp oil and 1/2 tsp salt, and spread on one sheet. Toss the dried chickpeas with oil and salt on the second sheet.
4. Roast the sweet potatoes about 25 minutes and the chickpeas about 35 minutes. Season the chickpeas with za'atar, sumac and shawarma seasoning straight out of the oven.
5. Cook the chicken in a hot skillet, about 6 minutes on the first side and 3 to 5 on the second, until no longer pink.
6. Build each bowl with greens, grains, chicken, chickpeas, sweet potato, onions, pistachios and feta, and drizzle with dressing.

Notes

Tip: Storage: the source says the chicken can marinate up to 24 hours and farro freezes well, but gives no fridge times for the finished bowls. Sugar flag: pickled onions, dressing and shawarma blends can contain sugar, so check labels.

Recipe source: The Mediterranean Dish, by Ivy Manning (themediterraneandish.com)

Ingredients

• 4 small to medium sweet potatoes, washed and dried
• 2 tbsp extra virgin olive oil
• 3 shallots, chopped
• 2 garlic cloves, minced
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1/4 cup chopped sun-dried tomatoes
• 3 cups baby spinach
• Kosher salt and black pepper
• 1 lime, zested and juiced
• Avocado crema, to serve (separate recipe on the source site)
• 1/2 cup chopped fresh cilantro or parsley

Instructions

1. Heat the oven to 400°F. Prick the potatoes with a fork and bake on a foil-lined sheet for 45 minutes to 1 hour, until fork tender.
2. Meanwhile, warm the olive oil in a large skillet and cook the shallots about 3 minutes, then the garlic about 30 seconds.
3. Add the chickpeas and sun-dried tomatoes and cook about 10 minutes until warmed through.
4. Add the spinach with a pinch each of salt and pepper and toss until just wilted. Stir in the lime juice and take off the heat.
5. Split each potato, fill it with the chickpeas, and top with avocado crema, cilantro and lime zest.

Tip: Storage: the source says the potatoes can be roasted 1 to 2 days ahead and the filling cooled and refrigerated. Add the spinach when reheating. Sugar flag: check the label if you use jarred sun-dried tomatoes.

Recipe source: The Mediterranean Dish, by Suzy Karadsheh

Stuffed Sweet Potatoes with Chickpeas and Avocado Crema

Total about 1 hr 15 min (5 min prep, 1 hr 10 min cook) | Serves 4 | 365.5 kcal per serving | 15.7 g fiber | 3.3 g fat (source estimate)

Ingredients

• 4 small to medium sweet potatoes, washed and dried
• 2 tbsp extra virgin olive oil
• 3 shallots, chopped
• 2 garlic cloves, minced
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1/4 cup chopped sun-dried tomatoes
• 3 cups baby spinach
• Kosher salt and black pepper
• 1 lime, zested and juiced
• Avocado crema, to serve (separate recipe on the source site)
• 1/2 cup chopped fresh cilantro or parsley

Instructions

1. Heat the oven to 400°F. Prick the potatoes with a fork and bake on a foil-lined sheet for 45 minutes to 1 hour, until fork tender.
2. Meanwhile, warm the olive oil in a large skillet and cook the shallots about 3 minutes, then the garlic about 30 seconds.
3. Add the chickpeas and sun-dried tomatoes and cook about 10 minutes until warmed through.
4. Add the spinach with a pinch each of salt and pepper and toss until just wilted. Stir in the lime juice and take off the heat.
5. Split each potato, fill it with the chickpeas, and top with avocado crema, cilantro and lime zest.

Notes

Tip: Storage: the source says the potatoes can be roasted 1 to 2 days ahead and the filling cooled and refrigerated. Add the spinach when reheating. Sugar flag: check the label if you use jarred sun-dried tomatoes.

Recipe source: The Mediterranean Dish, by Suzy Karadsheh (themediterraneandish.com)

Ingredients

• 2 boneless, skinless chicken breasts (about 1 lb), butterflied into 4 cutlets
• 1 pint cherry tomatoes, halved
• 1/4 cup Castelvetrano or Kalamata olives, halved
• 3 garlic cloves, minced
• 1 small lemon, thinly sliced into rings
• 2 tbsp olive oil, divided
• 1 tsp kosher salt, divided
• Freshly ground black pepper
• 4-oz block feta
• 2 tsp dried oregano
• Chopped fresh parsley or basil, for garnish

Instructions

1. Heat the oven to 425°F.
2. In a 9x13-inch baking dish, toss the tomatoes, olives, garlic and lemon slices with 1 tbsp oil, 1/4 tsp salt and pepper, then add the crumbled feta and toss gently.
3. Pat the chicken dry and rub with the remaining oil, 3/4 tsp salt, oregano and pepper, then lay it on the vegetables.
4. Bake 25 to 30 minutes, until the chicken reaches 165°F. Rest 5 minutes.
5. Spoon the vegetables over the chicken, garnish with herbs, and remove the lemon slices if you like.

Tip: Storage: the source gives no storage advice. General USDA guidance is to eat refrigerated leftovers within 3 to 4 days. Sugar flag: none listed. Check the label on jarred olives.

Recipe source: A Couple Cooks, by Sonja Overhiser

Greek Chicken with Tomatoes, Olives and Feta

Total 40 min | Serves 4

Ingredients

• 2 boneless, skinless chicken breasts (about 1 lb), butterflied into 4 cutlets
• 1 pint cherry tomatoes, halved
• 1/4 cup Castelvetrano or Kalamata olives, halved
• 3 garlic cloves, minced
• 1 small lemon, thinly sliced into rings
• 2 tbsp olive oil, divided
• 1 tsp kosher salt, divided
• Freshly ground black pepper
• 4-oz block feta
• 2 tsp dried oregano
• Chopped fresh parsley or basil, for garnish

Instructions

1. Heat the oven to 425°F.
2. In a 9x13-inch baking dish, toss the tomatoes, olives, garlic and lemon slices with 1 tbsp oil, 1/4 tsp salt and pepper, then add the crumbled feta and toss gently.
3. Pat the chicken dry and rub with the remaining oil, 3/4 tsp salt, oregano and pepper, then lay it on the vegetables.
4. Bake 25 to 30 minutes, until the chicken reaches 165°F. Rest 5 minutes.
5. Spoon the vegetables over the chicken, garnish with herbs, and remove the lemon slices if you like.

Notes

Tip: Storage: the source gives no storage advice. General USDA guidance is to eat refrigerated leftovers within 3 to 4 days. Sugar flag: none listed. Check the label on jarred olives.

Recipe source: A Couple Cooks, by Sonja Overhiser (acouplecooks.com)