This post may contain affiliate links. This means I may make a small commission at no additional cost to you when you make a purchase. Find out more in the Disclosure Policy
Learning to follow the Mediterranean Diet is easy. If you follow a visual pyramid for the diet, the base of the pyramid rests on physical activity, stress management, and enjoying meals with others. The bottom section of the pyramid includes fruits, grains, nuts and seeds, legumes, healthy fats, and colorful Mediterranean Diet vegetables.
Unlike the American Diet, meat is secondary to the Mediterranean Diet. Protein focuses on the plant-based protein found in food items like chickpeas and legumes. Eat fish and seafood protein in moderation. Enjoy chicken and turkey twice weekly. Red meat and sweets, are at the very top of the pyramid and are eaten less frequently.
If you look at the My Plate way of planning your midday and evening meals, aim for:
- half the plate to be leafy greens and low carbohydrate vegetables,
- reserve one-quarter of the plate for protein, and
- the second quarter for higher complex-carbohydrate vegetables.
This is especially important if you are enjoying Mediterranean Diet vegetables and also want to lose weight.
Include a variety of colorful vegetables in your recipes and meals to reap the benefits of the heart healthy Mediterranean Diet.
Vegetables on the Traditional Mediterranean Diet
Leafy Greens
Leafy greens include lettuce, dandelion greens, collard, mustard greens, kale, Swiss Chard, and spinach. A mix of these greens will make a wonderful, flavorful salad. Choose young tender varieties for the best bite.
Greens add a variety of flavors from kale's bitterness to arugula's peppery taste and turnip greens' spicy palate. Beet greens are generally the mildest, followed by collard, then dandelion, with turnip and mustard having the sharpest flavor.
Besides the greens' flavor, these vegetables are full of vitamins and nutrients. Regularly including a variety of leafy greens in your meals will help you meet daily requirements for vitamins A, K, C, D, and many Bs.
Focusing meals on leafy greens promote health and may help manage blood pressure, improve lipid levels, blood sugar levels, as well as may help reduce blood clots and promote strong bones.
How to Choose and Prepare Leafy Greens
Pick greens that have good green color, and are fresh and springy. Avoid bunches that are wilted, yellowed, or dried-out greens. There is no way to rehydrate them.
Thoroughly wash fresh greens in water prior to cooking. When taken fresh from the garden they will have lingering soil you will want to remove.
Most greens will require the thick stem to be removed. Folding the edges of the leaf together with the stem up, and then pulling down on the stem to remove. You can also use a knife to cut out the stem.
The best way to cook greens is not to overcook them. Overcooking leaves them waterly, limp, and soggy. Cook greens in water with chicken or ham broth, which enhances the cooked flavor of greens. Limit sauteeing greens as that can increase their bitter flavor.
Lettuces
Cabbage-Type
Plan on including an assortment of lettuces in your meals. Almost everyone is familiar with iceberg lettuce and has enjoyed a classic wedge salad. Iceberg is crisp and full of water. But, you will also find softer-leafed Boston, Bibb, and Buttercrunch options in the product section of the grocery store.
Greens
Leafy greens are also excellent in salads. Their slightly bitter flavors add depth to the traditional lettuce recipe. Choose young baby greens such as arugula, watercress, and dandelion.
Upright
The most popular variety of upright lettuce is romaine. A stable for caesar salads, its firm leaves easily hold up to heavy dressings. It has a sharper flavor than cabbage-type lettuces.
Lettuce Recipes
Onions
Onions are root vegetables. There are several types of onions common to the Mediterranean Diet.
Bulb onions are the most common cooking onion. They come in yellow, white, red, and sweet varieties. White onions have a milder, sweeter flavor. Red onions can be quite hot and strong. Choose red onions in the Spring and early Summer when their flavor is milder.
Shallots are a combination of onion and garlic. They have an intense garlicky flavor. Small amounts of minced shallots are excellent in salads or sauces. Their flavor mellows with roasting.
Leeks have a milder flavor than bulb onions or shallots but do share the shallot's garlicky flavor. Enjoy them roasted, sauteed, or as part of a soup. Cooking leeks results in a milder flavor.
Scallions or green onions are often used as a garnish or in salads. Their green stalks have a milder flavor than onions, but a spicy taste. Usually not eaten alone but as part of another recipe.
Chives are part of the onion family, but only their green stalk is used in cooking and seasoning recipes.
Garlic is the primary flavoring of most Italian dishes. It can be cooked a variety of ways from roasted whole to chopped, minced, or even mashed. Whole garlic has the mildest, while mashed garlic releases the most garlic juices and is, therefore, one of the strongest flavor preparations.
Roots, Tubers, and Bulbs
Root vegetables are often thought of as the eatable parts of plants that grow underground. To get technical, root vegetables may actually be the root of the plant while others are tubers or bulbs that store nutrients and help the plant multiply. 1
These nutrient-dense foods are packed with vitamins and minerals. They are also an excellent source of fiber. They are complex carbohydrates and provide your body with energy. Because they are energy-dense, they should be eaten in moderation with the Mediterranean Diet.
A good rule of thumb for root vegetables is to include one 1/2 cup serving per meal.
Eating too many root vegetables just like pasta or bread can derail weight loss efforts. When you take in more nutrients than the body needs it will store that excess energy as fat.
Types of Root Vegetables
When we think of root vegetables, most people think of radishes, carrots and potatoes. Potatoes come in many varieties, from the popular Russett baking potato to the creamy golden potato. Prepare by slicing grating, julienning, cubing, or mashing.
There are also the orange sweet potatoes, which are the roots of trailing vines. These vines are part of the morning glory family. Sweet potatoes range in color from the common orange to white and even purple.
Other less common root vegetables include beets, parsnips, radishes, turnips, & rutabagas. Ginger and turmeric are root vegetables even though we often think of them as spices.
Beets are grown both for their leaf folliage used as greens and for thir bulb. Known for thier colorful red flesh, most people have eaten them canned. Fresh beets have a unique flavor and a crisp texture. Prepare beets by grating, slicing, julienneing or chunking. Beets can be baked for the best flavor, steamed, or boiled. Serve beats with butter, with a dill sour cream sauce, or a vinaigrette.
Parsnips are close to the carrot family, but have a white color rather than orange. Prepare washing in warm water and peeling the external skin. Slice, grate, julienne, or chunking evenly for cooking. Be sure to not overcook, they cook quicker than expected. Prepare by sauteing, steaming, boiling, baking, or roasting.
Turnips and Rutabagas are vegetables that are less commonly used in recipes. Turnips are members of the mustard family, have aa white flesh and purple crowns. Rutabagas are larger with a yellow-orange color. Young turnips can be eaten raw or cooked. Peel mature turnips tougher skin prior to cooking. Cook by steaming , boiling, or baking. Prepare by slicing, cubing, julienning, or mashing. Serve with butter or a cream sauce.
How to Prepare Root Vegetables
Wash and peel root vegetables prior to cooking. For potatoes, both regular and sweet, place in cool water after peeling to prevent discoloration.
Prepare root vegetables by baking, roasting, sauteing or you can eat them raw. Include small amounts of raw radishes, young turnips, or carrots in salads, or on appetizer platters.
Root Vegetable Recipes
For a flavorful and easy ways to prepare root vegetables as a side dish, read my posts, Simple Julienned Veggies, and Honey Glazed Carrots and Celery.
Above Ground Vegetables
Above-ground vegetables are usually lower-carbohydrate vegetables. They are typically the eatable flower bud, fruit, or stalk of plants. While some are technically considered fruits, they are generally not what we consider sweet when we think of fruit.
Like other Mediterranean Diet vegetables, they are an excellent source of fiber, vitamins, minerals, and other nutrients. Enjoy these lower-calorie and less carbohydrate-dense vegetables more frequently and in larger portions of your meals.
Above ground vegetables for Mediterranean Diet include artichokes, broccoli, Brussel sprouts, cabbages in green, red, or white varieties, cauliflower, celery, okra, and eggplant.
Two other common above-ground vegetables you will find in Mediterranean Cooking are peppers and tomatoes. While these vegetables are not indigenous to the Mediterranean, they are a common staple since they were introduced to Europe by the Spaniards after they explored the Americas.
Above Ground Vegetable Recipes
Vegetables on the Vine
Some above-ground vegetables grow on vining plants. They require room for the vines to spread. For a gardener with limited space, they work well when you train to climb or plant in large containers.
Vining vegetables include Summer squash such as zucchini and yellow-skinned varieties. Harvest when young and skin and seeds are still tender.
Winter Squash includes acorn, pumpkin and other hard-skinned forms. Harvested when mature and skin and seeds are hard. Cucumbers, pole beans, and peas are other vining vegetables for the Mediterranean Diet.
Vining Vegetable Recipes
Mediterranean Diet Vegetable Take-Aways
The Mediterranean Diet focuses on plant-based foods. Vegetables provide an excellent source of vitamins, minerals, and fiber.
While vegetables are very healthy, limit root vegetables and squash to 1/2 cup portions. These energy-dense vegetables have more carbohydrates and may impact weight loss if that is your goal on the diet.
Focus on leafy greens and other lower-carbohydrate vegetables. Plan half your plate as leafy greens.
Explore all the vegetables to enjoy on the Mediterranean Diet. Add variety and flavor to your family's meals.
Learn more about the Mediterranean Diet, read my post, Mediterranean Diet Basics.
Follow Me on Facebook and Pinterest.
Medical Disclaimer
This site contains general information about diet, health, fitness, and nutrition. This information should not be used to diagnose, treat, prevent, or cure any disease or condition. Please consult with your physician before using any dietary supplement or before beginning a diet or exercise program.
April 2022 Update: Updated images and added Recipe Sections.
Leave a Reply