Vegan

MEDITERRANEAN DIET
RECIPES
By Amy Katz

Veggies Save The Day

 Contents
3 WELCOME
4 CHICKPEA CUCUMBER SALAD
7 GREEN BEAN SALAD WITH CILANTRO SAUCE
8 QUINOA TABBOULEH SALAD
11 MEDITERRANEAN ORZO SALAD
14 GRAIN SALAD WITH ORANGE, CARROTS, AND BASIL
15 RED LENTIL POTATO SOUP
18 ZUCCHINI STEW
19 PAN ROASTED TOMATO PASTA
22 ROASTED CAULIFLOWER STEAKS WITH CHIMICHURRI
24 GREEK LEMON POTATOES WITH CHICKPEAS
26 CONCLUSION

INTELLECTUAL PROPERTY DISCLOSURE Copyright © 2019 Amy Katz All rights reserved. This
book or any portion thereof may not be reproduced or used in any manner whatsoever without
the express written permission of the author. This book contains intellectual property owned by
Amy Katz including trademarks, copyrights, proprietary information, and other intellectual
property. You may not modify, publish, transmit, participate in the transfer or sale of, create
derivative works from, distribute, display, reproduce or perform, or in any way exploit in any
format whatsoever any parts of the book, content or intellectual property, in whole or in part,
without prior written consent.
Welcome!

I'm so excited you're here!

My name is Amy Katz, and I'm a

vegan recipe developer,
photographer, and Certified Vegan
Nutrition Health Coach.

I'm passionate about helping people

follow a delicious and healthy plant-
based Mediterranean diet.

Whether you are a long-time vegan,

a flexitarian, or simply interested in
incorporating more nutritious foods
into your diet, I'm here for you.

I created this cookbook as an introduction to a plant-based Mediterranean diet.

These recipes can be enjoyed for lunches or dinners, either on their own or with
other dishes.

I hope you are inspired to give them a try. And for more easy recipes, visit
www.veggiessavetheday.com.

Love and Veggies,

Amy

3 FAVORITE MEDITERRANEAN DIET RECIPES

Chickpea Cucumber Salad
Serves 4

Chickpea Cucumber Salad is a healthy summer recipe. It’s easy to T Additional Tips:
make in 15 minutes with common ingredients, and it’s delicious as This salad will last refrigerated
a starter or light meal. And you can make this Mediterranean for up to 3 days.
chickpea salad in advance and enjoy it throughout the week.

FOR THE SALAD

1-15 ounce can chickpeas, rinsed and drained
1 small cucumber or ½ English cucumber, sliced lengthwise,
seeds removed, and sliced into ¼ inch slices
2 medium tomatoes, chopped
1 small red onion, diced
¼ cup chopped fresh parsley
1 cup pitted black olives

FOR THE DRESSING

2 Tablespoons fresh lemon juice
¼ cup olive oil
1 clove garlic, minced
1 teaspoon pure maple syrup
salt and pepper, to taste

Combine the salad ingredients in a large bowl.

Add the dressing ingredients to a small bottle with a lid. Shake until well combined.
Pour the dressing over the salad and toss to coat.

4 FAVORITE MEDITERRANEAN DIET RECIPES

Green Bean Salad with Cilantro Sauce
Serves 4

Green Bean Salad is bursting with fresh Mediterranean flavors. T Additional Tips:
This easy vegan recipe combines cherry tomatoes and a quick This salad will last refrigerated
cilantro sauce. for up to 3 days.

FOR THE SALAD

1 pound fresh green beans
1 cup cherry tomatoes, halved or quartered

FOR THE CILANTRO SAUCE

1 clove garlic, minced
1 bunch cilantro
2 teaspoons lemon juice
¼ cup olive oil
salt and pepper, to taste

Line the green beans up on a cutting board and trim the stem end.
Prepare an ice bath by placing cold water and ice cubes in a large bowl. Set aside.
In a large pan, bring 1-2 inches of water to a boil. Add the whole trimmed green beans to the pot.
Allow to cook for about 2 minutes until they are bright green. Do not overcook the beans.
Quickly remove the beans from the water with kitchen tongs and place in the ice bath to stop the
cooking. Allow them to cool completely.
Slice the cooled beans into 1-2 inch pieces. Place them in a salad bowl along with the cherry
tomatoes.
Prepare the sauce by placing the Cilantro Sauce ingredients in the bowl of a food processor. Pulse
until a sauce is formed, scraping down the sides of the bowl, as necessary. You should still be able
to see small bits of cilantro leaves in the sauce. Taste and add salt and pepper, if needed.
Add the sauce to the green beans and tomatoes and toss well to coat. Serve immediately or cover
and refrigerate for later.

7 FAVORITE MEDITERRANEAN DIET RECIPES

Quinoa Tabbouleh Salad
Serves 6

Quinoa Tabbouleh Salad is a gluten-free version of the classic T Additional Tips:

Lebanese dish. This lemony herb salad is loaded with fresh parsley This recipe can be made in
and mint, along with tomatoes and green onion. It’s really easy to advance and chilled until ready
make and a healthy part of a plant-based Mediterranean diet. to serve. It will keep
refrigerated for several days.

½ cup quinoa any color

1 bunch fresh parsley, finely chopped (about 2-3 cups)
½ cup mint leaves, finely chopped
2 green onions, finely chopped
2 medium tomatoes, chopped
½ cup lemon juice
¼ cup olive oil
salt and pepper, to taste

Cook the quinoa according to the package directions. Allow to cool.

Combine the cooked quinoa with the rest of the ingredients. Toss well to coat.
Refrigerate until ready to serve.
Serve chilled or at room temperature.

8 FAVORITE MEDITERRANEAN DIET RECIPES

Mediterranean Orzo Salad
Serves 4

Mediterranean Orzo Salad is a step up from your average pasta T Additional Tips:
salad. It's loaded with tofu feta, chickpeas, tomatoes, olives, and a The Tofu Feta is best made a
tangy dressing. day ahead to allow it to
marinate overnight.

Leftover Mediterranean Orzo

FOR THE TOFU FETA Salad will last refrigerated for a
1 pound extra-firm tofu, drained and pressed, cubed (or use super-firm few days.
tofu and skip the pressing)
¼ cup coconut vinegar
1½ teaspoons dried oregano
¼ teaspoon salt

FOR THE ORZO SALAD

12 ounces orzo (gluten-free, if preferred)
1-15 ounce can chickpeas (garbanzo beans), rinsed and drained
1 dry pint cherry or grape tomatoes, halved or quartered
½ cup Kalamata olives, halved
½ red onion, thinly sliced
½ cup fresh parsley, chopped

FOR THE DRESSING

¼ cup red wine vinegar
¼ cup olive oil
1 teaspoon Dijon mustard
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon dried basil
salt and pepper, to taste

11 FAVORITE MEDITERRANEAN DIET RECIPES

 Mediterranean Orzo Salad cont.
To prepare the Tofu Feta, place the tofu cubes in a resealable glass container or zipper bag. Add
the coconut vinegar, oregano, and salt. Seal the container, then gently shake to combine.
Refrigerate for at least 2 hours or overnight for maximum flavor.

Prepare the orzo according to the package directions. Drain and transfer the cooked orzo to a large
salad bowl and allow to cool.

Once the orzo is cool, add the chickpeas, tomatoes, olives, onion, and parsley to the orzo in the
salad bowl.

To make the dressing, combine the red wine vinegar, olive oil, mustard, garlic powder, oregano,
basil, and salt and pepper in a small jar with a lid. Shake until well combined. Or alternatively, place
the ingredients in a small bowl. Whisk until emulsified.

Add the dressing to the salad. Toss well so that all the ingredients are coated. Taste and add salt
and pepper, as needed. Serve right away, or cover and refrigerate until read to eat.

12 FAVORITE MEDITERRANEAN DIET RECIPES

Grain Salad with Orange, Carrots, and Basil
Serves 4
Grain Salad is a hearty vegan recipe featuring millet, orange, T Additional Tips:
carrots, and basil in a light Dijon mustard vinaigrette. And you can
Before cutting off the orange
make this Mediterranean dish with any of your favorite grains such
peel in order to segment it, be
as freekeh, farro, or bulgur. sure to zest the orange and
reserve the zest for the
1 cup millet, rinsed and drained (or grain of your choice) dressing.

1 orange, peeled and segmented, segments halved (zest This salad can be made in
reserved for the dressing) advance and covered and
1 cup carrots, peeled and grated refrigerated until you're ready
to eat.
1 Tablespoon fresh basil, chopped or cut in chiffonade

FOR THE DRESSING

2 Tablespoons olive oil
2 Tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
1 teaspoon pure maple syrup
zest of one orange
salt and pepper, to taste

Bring 2 cups of water to a boil in a medium pot. Add the millet. Lower the heat and cover and
simmer until all the water is absorbed, about 20 minutes.
Spread the cooked millet out on a rimmed baking sheet lined with parchment paper (for easier
clean up.) Allow the millet to cool for abut 15 minutes until room temperature.
Place the cooled millet in a large salad bowl with the orange, carrots, and basil.
Add the dressing ingredients to a small jar or bowl and shake or whisk until well combined.
Pour the dressing over the salad. Toss well to coat. Serve immediately or cover and refrigerate
for later.

14 FAVORITE MEDITERRANEAN DIET RECIPES

Red Lentil Potato Soup
Serves 4

It's easy to make this hearty filling soup in about 45 minutes! T Additional Tips:
Leftover soup can be
refrigerated for up to 3 days or
1 Tablespoon olive oil frozen for up to 6 months. Add
1 cup onion, diced some extra water or vegetable
broth when reheating if the
2 cloves garlic, minced soup has gotten too thick.
½ cup carrots diced
½ cup celery diced
4 cups vegetable broth
2 cups gold potatoes peeled and chopped (or your favorite variety)
1 cup red lentils, rinsed
1 bunch kale, roughly chopped
salt and pepper, to taste
½ lemon squeezed (about 1½ Tablespoons of juice)

Heat the olive oil in a large pot or dutch oven over medium heat.
Saute the onion until soft and slightly translucent.
Add the garlic and saute 30 seconds longer.
Next add the carrots and celery and saute for about 2 minutes more until softened.
Add the vegetable broth and potatoes to the pot. Bring to a low boil and simmer for
about 5 minutes until the potatoes are starting to get tender but are not all the way
cooked when pierced with a fork.
Stir in the red lentils and kale. Cook for 10-15 minutes until the lentils and kale are
tender and the potatoes are cooked through.
Taste and add salt and pepper as needed. Stir in the lemon juice and serve.

15 FAVORITE MEDITERRANEAN DIET RECIPES

Zucchini Stew
Serves 4

Zucchini Stew with Potatoes is a rustic Italian-inspired main dish T Additional Tips:
loaded with vegetables. Enjoy a warm bowl of this comforting stew Leftovers can be refrigerated
on its own or with some crusty bread. for several days and reheated
on the stove or in a microwave.

2 Tablespoons olive oil

1 onion, diced
5 cloves garlic, minced
3 medium zucchini (about 1.5 pounds,) sliced lengthwise in quarters then cut in 1/2 inch chunks
1 pound potatoes (I use gold potatoes,) peeled, quartered, and cut in chunks about the same size
as the zucchini
2 medium carrots, peeled and sliced
1 red bell pepper, cut in large dice
1-28 ounce can whole peeled tomatoes with their juice
salt and pepper, to taste
½ cup fresh parsley, roughly chopped or torn

Heat the olive oil in a large pot or dutch oven over medium heat.
Saute the onion in the oil for a few minutes until soft and slightly translucent.
Add the garlic and saute about 30 more seconds until fragrant.
Then add the zucchini, potatoes, carrots and red bell pepper to the pot and saute for 5 minutes.
Next add the tomatoes with their juice to the vegetable mixture. Press down the tomatoes and break
them apart with a wooden spoon.
Bring the stew to a low boil, then lower the heat and simmer,uncovered, stirring occasionally, until the
potatoes are tender and the stew has thickened.
Season to taste with salt and pepper and remove the stew from the heat.
Stir in the parsley and serve.

18 FAVORITE MEDITERRANEAN DIET RECIPES

Pan Roasted Tomato Pasta
Serves 4

Pan Roasted Tomato Pasta is a classic recipe that’s easy to make T Additional Tips:
with only a few ingredients. Leftover pasta will last
refrigerated for up to 3 days.

12 to 16 ounces pasta (I use gluten-free spaghetti)

1 Tablespoon olive oil
3 cloves garlic, minced
1 dry pint cherry or grape tomatoes halved or quartered, depending on their size
salt, to taste
fresh basil, to taste

Cook the pasta in a large pot of boiling water according to the package directions. When the
pasta is done, dip a coffee mug into the pasta water to reserve about a cup's worth of the starch
water. Drain the pasta and set aside.
While the pasta is cooking, heat the olive oil in a large skillet over medium heat.
Add the garlic and saute until it's fragrant, about 30 seconds.
Then add the tomatoes to the pan. Saute the tomatoes until they are soft and slightly charred,
stirring occasionally.
Add salt, to taste, and stir.
Transfer the cooked pasta to the skillet along with the reserved pasta water. (If your skillet isn't
large enough, use the pot you cooked the pasta in instead.)
Toss the pasta with the tomato mixture so that all the pasta is coated.
Transfer the pasta to a serving dish. Tear the fresh basil leaves and add them to the pasta. Serve
immediately.

19 FAVORITE MEDITERRANEAN DIET RECIPES

Roasted Cauliflower Steaks with Chimichurri
Serves 4

This dish is bursting with flavor thanks to a piquant sauce made T Additional Tips:
with parsley, oregano, garlic, chili flakes and red wine vinegar. Don’t worry if the cauliflower
steaks don’t stay together
perfectly.You can roast any
loose florets alongside the
steaks on the baking sheet.

FOR THE ROASTED CAULIFLOWER STEAKS

1 head cauliflower trimmed and cut vertically into 4 "steaks"
2 Tablespoons olive oil
salt and pepper, to taste

FOR THE CHIMICHURRI

¼ cup fresh parsley, roughly chopped
2 Tablespoons fresh oregano leaves, stems removed
4 cloves garlic, minced
2 teaspoons crushed red pepper flakes
3 Tablespoons red wine vinegar
salt and pepper, to taste
½ cup olive oil

22 FAVORITE MEDITERRANEAN DIET RECIPES

Roasted Cauliflower Steaks with Chimichurri cont.

Heat the oven to 400 degrees F.

Place the cauliflower steaks on a sheet pan lined with parchment paper. Drizzle the olive oil on top
and use your hands to coat each steak on all sides. Don't worry if some of the steaks separate into
florets. Season the cauliflower with salt and pepper, to taste.

Roast the cauliflower steaks for 40-45 minutes until they are tender and browned on the outside,
flipping the steaks over half way through.

Meanwhile, prepare the Chimichurri by adding the parsley, oregano, garlic, red pepper flakes, red
wine vinegar, and salt and pepper to the bowl of a food processor. Pulse, scraping down the sides of
the bowl as needed.

Stream the olive oil through the funnel in the top while the food processor is running. Taste and
adjust the seasonings, if needed. Let the Chimichurri rest at room temperature while the cauliflower
steaks finish roasting.

Once the cauliflower steaks are done roasting, carefully transfer them along with any loose florets
to a serving dish. Spoon some of the Chimichurri on top and offer the remaining sauce in a small
bowl alongside the cauliflower.

23 FAVORITE MEDITERRANEAN DIET RECIPES

Greek Lemon Potatoes with Chickpeas
Serves 4

Greek Lemon Potatoes with Chickpeas is a flavorful one-dish T Additional Tips:

Mediterranean diet meal. It’s a vegan version of traditional Greek Leftovers can be refrigerated
lemon potatoes and chicken. and enjoy either reheated or at
room temperature.

2 pounds medium gold potatoes, peeled and quartered

2-15 ounce cans chickpeas, rinsed and drained
1 red bell pepper, sliced
1 small onion, sliced
½ cup lemon juice
⅓ cup olive oil
1 cup vegetable broth
4 cloves garlic, roughly chopped
1 teaspoon dried oregano
salt and pepper, to taste
½ cup Kalamata olives, pitted

Place the potatoes, chickpeas, bell pepper, onion, lemon juice, olive oil, vegetable broth, garlic,
oregano, and salt and pepper in a resealable gallon freezer bag or large container with a lid.
Toss to combine the ingredients together by shaking the sealed bag or container.
Place in the refrigerator to marinate for at least two hours (or overnight.)
Transfer the ingredients with the remaining marinade to a large baking dish. (Line with aluminum
foil for easier clean up, if desired.) Add the Kalamata olives and toss with the ingredients in the
dish.
Bake in the oven, uncovered, at 400 degrees F for an hour, or until the potatoes are tender and
lightly browned, stirring half way through.

24 FAVORITE MEDITERRANEAN DIET RECIPES

 Conclusion
Following a plant-based Mediterranean diet
doesn't have to be complicated. In fact, it's
one of the easiest healthy lifestyles to
maintain since it's so flexible.

I hope the recipes here have inspired you to

try new dishes based on a variety of
vegetables and fruits, whole grains, beans
and legumes, herbs and spices, and healthy
fats like olive oil.

For more easy and delicious recipes, follow

@veggiessavetheday on Instagram and join
the Vegan Mediterranean Diet Recipes group
on Facebook.

Love and Veggies,

Amy

WWW.VEGGIESSAVETHEDAY.COM