10 Delicious Cheap Mediterranean Diet Recipes for Healthy Eating on a Budget

Guide or Summary： Chickpea Salad Mediterranean Quinoa Bowl Lentil Soup Mediterranean Pasta Salad Stuffed Bell Peppers Hummus and Veggie Wrap Greek Yogurt Pa……

Guide or Summary：

1. Chickpea Salad
2. Mediterranean Quinoa Bowl
3. Lentil Soup
4. Mediterranean Pasta Salad
5. Stuffed Bell Peppers
6. Hummus and Veggie Wrap
7. Greek Yogurt Parfait
8. Roasted Vegetable Medley
9. Baked Falafel
10. Simple Tzatziki Sauce

#### Translation: 便宜的地中海饮食食谱

The Mediterranean diet is renowned for its health benefits, including heart health, weight management, and overall wellness. However, many people assume that eating healthy, especially following a Mediterranean diet, can be expensive. Fortunately, there are plenty of cheap Mediterranean diet recipes that are both nutritious and budget-friendly. In this article, we will explore 10 delicious recipes that are easy to prepare and won’t break the bank.

1. Chickpea Salad

Chickpeas are a staple in Mediterranean cuisine and are packed with protein and fiber. To make a simple chickpea salad, combine canned chickpeas, diced cucumbers, tomatoes, red onion, and parsley. Dress it with olive oil, lemon juice, salt, and pepper. This refreshing salad is not only affordable but also filling and nutritious.

2. Mediterranean Quinoa Bowl

Quinoa is a fantastic grain that is high in protein. Cook quinoa according to package instructions and mix it with roasted vegetables like bell peppers, zucchini, and eggplant. Top it with a drizzle of tahini or a dollop of yogurt for a creamy finish. This dish is versatile, allowing you to use whatever veggies you have on hand.

3. Lentil Soup

Lentils are another inexpensive source of protein. To make a hearty lentil soup, sauté onions, carrots, and celery in olive oil, add vegetable broth, lentils, and spices like cumin and paprika. Simmer until the lentils are tender. This soup is not only filling but also perfect for meal prep.

4. Mediterranean Pasta Salad

Cook whole grain pasta and toss it with cherry tomatoes, olives, feta cheese, and spinach. Dress it with olive oil and balsamic vinegar. This pasta salad is perfect for lunch or a light dinner and can be made in bulk for meal prep.

5. Stuffed Bell Peppers

For a fun and colorful dish, hollow out bell peppers and stuff them with a mixture of brown rice, ground turkey (or lentils for a vegetarian option), diced tomatoes, and spices. Bake until the peppers are tender. This dish is not only visually appealing but also packed with nutrients.

6. Hummus and Veggie Wrap

Spread hummus on a whole grain wrap and fill it with your favorite veggies like spinach, cucumber, and carrots. Roll it up for a quick and nutritious meal that’s perfect for on-the-go lunches. Hummus is inexpensive to make at home, using canned chickpeas, tahini, garlic, and lemon juice.

7. Greek Yogurt Parfait

For a healthy breakfast or snack, layer Greek yogurt with fresh or frozen berries and a sprinkle of granola. Greek yogurt is a great source of protein, and this parfait is both satisfying and affordable.

8. Roasted Vegetable Medley

Roasting vegetables brings out their natural sweetness. Chop up seasonal vegetables like carrots, potatoes, and Brussels sprouts, toss them in olive oil, salt, and herbs, and roast until golden. This side dish is simple, healthy, and can accompany any main course.

9. Baked Falafel

Falafel is a popular Mediterranean dish made from ground chickpeas. Blend chickpeas with garlic, parsley, and spices, form into balls, and bake until crispy. Serve with tahini sauce or in a pita with veggies. This dish is not only affordable but also packed with flavor.

10. Simple Tzatziki Sauce

Tzatziki is a refreshing yogurt-based sauce that’s perfect for dipping or as a condiment. Mix Greek yogurt with grated cucumber, garlic, lemon juice, and dill. It’s an easy and inexpensive way to elevate your meals.

In conclusion, eating healthy on a budget is entirely possible with these cheap Mediterranean diet recipes. By incorporating whole foods, legumes, and seasonal vegetables, you can enjoy delicious meals that promote health without straining your wallet. Whether you’re looking to maintain a healthy lifestyle or just want to try something new, these recipes are a great place to start.