Mediterranean Diet Beyond the Med: International Recipes

The Mediterranean Diet is widely celebrated for its heart-healthy benefits, but its core principles — emphasizing whole grains, healthy fats, and plant-based proteins — align with cuisines all over the world. Here are some globally-inspired dishes that follow tenets of the Mediterranean Diet. From fiber-rich Latin American dishes to spice-packed Middle Eastern favorites, let’s check out some Mediterranean Diet international recipes.

Egypt

Ful Medames – a fava-bean stew packed with plant-based protein and fiber.

Molokhia – A dish made from the leaves of Corchorus olitorius, AKA Egyptian Spinach, commonly known in English as jute.

Warak Enab – Stuffed grape leaves, or dolmades, offer a balance of fiber, antioxidants, and heart-healthy fats.

Ethiopia

Injera – A spongey, high-protein sourdough flatbread made of teff flour. It acts as a vehicle for nutrient-rich Ethiopian stews.

Gomen Wat – This collard green stew is full of vitamins A, C, and K as well as fiber and antioxidants.

Misir Wat – Red lentils are an excellent source of protein, fiber, and iron.

Shiro Wat – This stew made from chickpea flour offers plant-based protein, fiber, and antioxidants. 

Jamaica

Fish Tea Soup – A heart-healthy source of omega-3 fatty acids, fiber, and protein.

Pepper Pot Soup – This hearty dish contains vitamin-rich greens to support immune function and digestion.

India

Tandoori Chicken – A high-protein, low-fat meal rich in antioxidants, probiotics, and anti-inflammatory compounds.

Chana Salad – A nutritious and protein-packed dish made from chickpeas, fresh vegetables, and spices.

Thailand

Som Tam – Green papaya salad is high in fiber, vitamin C, and antioxidants.

Steamed fish with lime and garlic – This classic Thai dish is rich in lean protein and anti-inflammatory herbs. 

Northern Europe

Gravlax – Cured salmon is a staple of Nordic cuisine and rich in omega-3s.

Rødkål – A braised red cabbage dish cooked with apples and vinegar, rich in antioxidants and fiber.

Dominican Republic

Moro de Guandules – This popular dish consisting of rice and pigeon peas is high in fiber and plant-protein.

Sancocho – A hearty stew packed with fiber, lean protein, and phytonutrients from root vegetables.

Mexico

Ensalada de Nopales – Made with cactus paddles, tomatoes, and onions, this dish helps support a healthy gut. 

Black Bean Soup – Black beans are an excellent source of plant-based protein and fiber. 

American South

Stewed Okra – A rich source of fiber, antioxidants, and vitamins C and K.

Hoppin’ John – Nutrient-dense black-eyed peas are high in fiber, protein, and essential minerals like iron and potassium.

Jambalaya – Jambalaya offers a balanced mix of fiber, protein, and essential vitamins that support heart health.

Applying the Mediterranean Diet Globally

The Mediterranean Diet isn’t just about food from the Mediterranean—it’s a way of eating that aligns with traditional diets across the world. Whether you’re enjoying the plant-based richness of Ethiopian stews, the heart-healthy seafood of Jamaica, or the vibrant flavors of Thai cuisine, you can embrace Mediterranean principles while celebrating diverse culinary traditions. Give these Mediterranean Diet international recipes a try!

For help planning meals that support your health goals while honoring cultural traditions and individual tastes, consult a registered dietitian who can help you create a plan that works for you.