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  6. A Month of Mediterranean Diet Dinners for Fall

A Month of Mediterranean Diet Dinners for Fall

portrait of Dani
Danielle DeAngelis Reviewed by Dietitian Jessica Ball, M.S., RD September 03, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Provençal Baked Fish with Roasted Potatoes & Mushrooms

If you're looking to follow one of the healthiest eating patterns around, this is a great place to start. These dinner recipes all feature staple ingredients of the Mediterranean diet, like beans, quinoa, fish and leafy greens for a balanced, super nutritious meal. Plus, these dinners make use of some of the best flavors of fall, from warm chilis to hearty stewed greens and more. Delicious recipes like our Adobo Chicken & Kale Enchiladas and Chickpea & Potato Curry will help you stay warm during the cool months.

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Adobo Chicken & Kale Enchiladas

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Put out your favorite toppings for these quick and healthy layered enchiladas. We like cilantro, sour cream, guacamole and jalapeños.

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Provençal Baked Fish with Roasted Potatoes & Mushrooms

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This easy healthy meal--which requires just 15 minutes of active time--is typical of southern France. You can use halibut, grouper or cod for this simple Mediterranean baked fish recipe, so just choose what looks best at your market. Look for herbes de Provence, an aromatic spice blend, at most grocery stores.

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Chicken Chili Verde

Chicken Chili Verde
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Prepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don't shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can't find in regular green bell peppers.

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Chickpea & Potato Curry

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This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.

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Classic Sesame Noodles with Chicken

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Sesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe. Be sure to rinse the spaghetti until it's cold, then give it a good shake in the colander until it's well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie "noodles" for the cooked pasta.

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One-Pot Arroz con Pollo

One-Pot Arroz con Pollo
Credit: Ali Redmond
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Juicy cuts of chicken get cooked alongside rice, onion, tomatoes and broth in this irresistible one-pot dish that pulls inspiration from the Puerto Rican arroz con pollo. For added fiber, brown rice stands in for the white rice typically used.

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Roasted Maple-Glazed Chicken & Carrots

Roasted Maple-Glazed Chicken & Carrots
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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Olive oil and maple syrup transform into a sticky-sweet sauce in the hot oven. Drizzling the chicken drippings over the carrots amps up their flavor even more.

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Hearty Chickpea & Spinach Stew

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This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.

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Chicken Enchilada Skillet Casserole

Chicken Enchilada Skillet Casserole
Credit: Jacob Fox
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This simplified take on cheesy chicken enchiladas only requires one pan for cooking and eliminates the need to stuff and roll corn tortillas. Charring the veggies in a cast-iron skillet adds depth of flavor. Don't worry if you don't have one, because you can use any oven-safe skillet instead.

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Sheet-Pan Salmon with Sweet Potatoes & Broccoli

Sheet-Pan Salmon with Sweet Potatoes & Broccoli
Credit: photography / Caitlin bensel, Food Styling / Emily Nabors Hall
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The vibrant combo of cheese, cilantro, chili, and lime--inspired by Mexican street corn--makes this salmon sheet-pan dinner burst with flavor.

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Gochujang-Glazed Tempeh & Brown Rice Bowls

Korean BBQ Tempeh Grain Bowl
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If you're a tempeh skeptic, you've probably never had the firm soy-based slabs slathered with a sweet-and-spicy barbecue sauce. We give this easy BBQ tempeh combo a punch of umami with tamari and add a little heat courtesy of gochujang. It's easy to put your own spin on this recipe; see Variations (below) for some riffs.

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Black Bean Fajita Skillet

Black Bean Fajita Skillet
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You can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.

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Mediterranean Chicken Skillet

Mediterranean Chicken Skillet
Credit: Victor Protasio
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In this one-skillet Mediterranean chicken recipe, chicken thighs are infused with lemon, garlic and herbs and paired with orzo that's perfectly al dente. Charred tomatoes and onions add full flavor to complete this easy Mediterranean dinner.

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Shrimp Risotto with Asparagus

Wild Rice Risotto with Shrimp & Spring Vegetables
Credit: Dera Burreson
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Asparagus, snap peas and a touch of lemon zest bring fresh spring flavor to this riff on classic risotto made with a whole-grain rice blend.

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Kale & Quinoa Salad with Lemon Dressing

Kale & Quinoa Salad with Lemon Dressing
Credit: Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
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This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.

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Slow-Cooker Chicken & White Bean Stew

Slow-Cooker Chicken White Bean Stew
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This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.

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Shakshuka (Eggs Poached in Spicy Tomato Sauce)

Shakshuka (Eggs Poached in Spicy Tomato Sauce)
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Shakshuka is a veggie-packed meal featuring eggs cooked in a mixture of tomatoes, onions, peppers and spices. It's often served for breakfast or lunch in North Africa and the Middle East.

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Chicken & Broccoli Curry with Turmeric Brown Rice

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When students in Georgia were challenged to use local ingredients to come up with a creative dish that could be easily made in cafeterias, this recipe was a finalist. The kids wanted to cook their rice in milk with turmeric to give it a creamy texture and golden color, but they swapped in rice milk to keep the dish dairy-free. Regular milk works just as well. Adapted from Georgia Farm to School.

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Walnut-Rosemary Crusted Salmon

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Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.

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Tofu & Snow Pea Stir-Fry with Peanut Sauce

Tofu & Snow Pea Stir-Fry with Peanut Sauce
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A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead.

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Chhole (Chickpea Curry)

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Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.

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Vegan Lentil Stew

Vegan Lentil Stew
Credit: Fred Hardy
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This comforting vegan lentil stew is incredibly satisfying thanks to hearty lentils and sweet potato. The leeks provide a savory allium note while the tomato paste, miso and cumin add bold flavor.

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Vegetarian Stuffed Cabbage

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Though traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe. The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving.

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Quinoa-Black Bean Salad

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Enjoy this quinoa and black bean salad as a delicious and quick vegetarian main dish or as a side for grilled chicken or steak. And don't forget the leftovers! They make an easy lunch on the go.

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Slow-Cooker Mediterranean Quinoa with Arugula

Slow-Cooker Mediterranean Quinoa with Arugula
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Chock-full of quinoa, chickpeas and vegetables, this salad is a meal in itself. The roasted red peppers, lemon, olives and feta add familiar Mediterranean flavor. If you want to provide a meat option, serve with grilled chicken.

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Spinach Ravioli with Artichokes & Olives

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Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).

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Green Shakshuka with Spinach, Chard & Feta

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The inspiration for this green shakshuka recipe comes from HaBasta, a popular restaurant on the edge of Carmel Market in Tel Aviv, where the shakshuka is packed with green chard and spinach and a little hot pepper provides just a touch of spice. Serve with pita or crusty bread to sop up the sauce for a quick dinner or for brunch.

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One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

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Sun-dried tomato pesto and lemon do double duty to season both the salmon and the couscous in this healthy one-pan dinner recipe. Serve the salmon with extra lemon wedges and a dollop of plain yogurt, if desired.

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White Bean & Veggie Salad

White Bean & Veggie Salad
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This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

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Chicken Fajita Bowls

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These satisfying bowls are chock full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur--a versatile grain that has about 15 g fewer carbs (and more than twice the fiber) per cup than brown rice.

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Sheet-Pan Roasted Salmon & Vegetables

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This dish is packed with flavor and fits perfectly into a Mediterranean diet.

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    Everything in This Slideshow

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    1 of 31 Adobo Chicken & Kale Enchiladas
    2 of 31 Provençal Baked Fish with Roasted Potatoes & Mushrooms
    3 of 31 Chicken Chili Verde
    4 of 31 Chickpea & Potato Curry
    5 of 31 Classic Sesame Noodles with Chicken
    6 of 31 One-Pot Arroz con Pollo
    7 of 31 Roasted Maple-Glazed Chicken & Carrots
    8 of 31 Hearty Chickpea & Spinach Stew
    9 of 31 Chicken Enchilada Skillet Casserole
    10 of 31 Sheet-Pan Salmon with Sweet Potatoes & Broccoli
    11 of 31 Gochujang-Glazed Tempeh & Brown Rice Bowls
    12 of 31 Black Bean Fajita Skillet
    13 of 31 Mediterranean Chicken Skillet
    14 of 31 Shrimp Risotto with Asparagus
    15 of 31 Kale & Quinoa Salad with Lemon Dressing
    16 of 31 Slow-Cooker Chicken & White Bean Stew
    17 of 31 Shakshuka (Eggs Poached in Spicy Tomato Sauce)
    18 of 31 Chicken & Broccoli Curry with Turmeric Brown Rice
    19 of 31 Walnut-Rosemary Crusted Salmon
    20 of 31 Tofu & Snow Pea Stir-Fry with Peanut Sauce
    21 of 31 Chhole (Chickpea Curry)
    22 of 31 Vegan Lentil Stew
    23 of 31 Vegetarian Stuffed Cabbage
    24 of 31 Quinoa-Black Bean Salad
    25 of 31 Slow-Cooker Mediterranean Quinoa with Arugula
    26 of 31 Spinach Ravioli with Artichokes & Olives
    27 of 31 Green Shakshuka with Spinach, Chard & Feta
    28 of 31 One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous
    29 of 31 White Bean & Veggie Salad
    30 of 31 Chicken Fajita Bowls
    31 of 31 Sheet-Pan Roasted Salmon & Vegetables

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    A Month of Mediterranean Diet Dinners for Fall
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