Mediterranean bowl recipes to bring vibrant colours and fresh flavours to your table

Bring a taste of sunshine to your table this summer with our one-pot meals bursting with Mediterranean-inspired flavours and vibrant colours. From sweet peppers and smoky chargrilled artichokes to salty feta and zingy lemons, brighten your mealtimes with these simple bowls of veggie paella, spanakopita-inspired brothy rice, one-pot Greek-style beans and more.

Although we might primarily think of Greece, Spain and Italy as the Med, it also includes countries such as Turkey, Morocco and Egypt, which bring an even greater wealth of vibrant ingredients, cooking techniques and diverse flavours to enjoy.

Often lauded as one of the healthiest diets in the world, find out why the Mediterranean diet is the only one you should follow, as well as the secrets to following the Mediterranean diet from a nutritionist living in France. Next, try more Mediterranean recipes, learn about Mediterranean foods for better health and discover more healthy summer recipes.

Mediterranean bowl foods

Vegan paella

Pack in the plants and sunshine flavours with this easy one-pot paella. Rather than laboriously cooking this paella on the hob, bake it in the oven – it's impressive enough for guests, but doesn't require you to spend all your time in the kitchen while hosting.

Spanakopita brothy rice

This is a take on spanakopita as you've never seen it before. Transform the classic Greek pie into this comforting brothy rice dish, which is packed with spring onions, spinach, feta, lemon and a sprinkle of sesame seeds.

Mediterranean baked beans

If you're in a hurry and need a plant-based option, swap the hake in this recipe for a tin of beans – they'll provide more protein, but still keep things simple and quick. It's full of Mediterranean flavours thanks to olives, smoked paprika and garlic, and is a speedy solution for busy weeknights.

Greek-style baked rice

Another hands-off winner, this dish lets your oven do the heavy lifting. The crumbled feta and pine nut topping adds crunch, creaminess and that extra bit of something special.

Cumin-roasted carrot salad with feta

A trio of herbs – mint, dill and parsley – brings bursts of fresh flavour to this easy roasted carrot salad. Finish with a scattering of feta and a zingy orange and red wine vinegar dressing.

Cherry gazpacho

Blend roughly 250g of pitted cherries (fresh or frozen) into your mixture for extra flavour and nutrients. You can also use wholemeal bread rather than white for another plant point.

Gigantes plaki

Ready in under an hour, this Greek one-pot is packed with plenty of fresh flavours, as well as protein and fibre.

Sicilian pasta with cauliflower

If you’re looking for an alternative to your go-to pasta dish, check out this recipe, which originates from Palermo, the capital of Sicily.

Braised courgettes and cannellini beans

The stove does all the work in this easy one-pot made with courgettes, cannellini beans and parmesan. The required hands-on time is minimal – as is the washing-up at the end.

Moroccan veg and chickpea tagine

Try our vibrant tagine recipe for a nutritious vegan meal that's filled with veg, spices and prunes. This makes enough for four, but the leftovers freeze well if you're feeding fewer.

Antipasti rigatoni

This recipe for antipasti rigatoni is an Italian-inspired meal that makes a speedy, healthy supper for midweek.

Vegan risotto

Fennel, courgette, peas and parsley make a wonderfully green risotto. Flavoured with nutritional yeast in place of parmesan, it's a lovely lighter version of this Italian favourite.

Ratatouille

Our best and easiest ratatouille is made with plenty of tomatoes, aubergine, courgettes and red pepper. Flavour with garlic and serve alongside sourdough slices.

Moroccan couscous

This Moroccan couscous is made for sharing, and has a fragrant base of onion, tomato, coriander and saffron, all simmered together for layers of flavour. Served over fluffy couscous with plenty of broth, it’s vibrant, satisfying and easier to master than it looks. Perfect for relaxed family-style dining.