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Home ยป Recipes ยป Recipes

Vegan, Plant-Based Mediterranean Recipes

Mediterranean food is so naturally full of vegetables, fruits, grains and beans, the hallmark of a plant-based diet. Enjoy vegan, plant-based, often oil-free, takes on the cuisines of just some of the countries surrounding the beautiful blue Mediterranean Sea: Spain, France, Italy, Morocco, Greece, Cyprus and Turkey.

  • bowl of dill parsley pesto with a spoon nestled inside. Bowl of pasta, a lemon, some fresh dill and some tomatoes nearby.
    Carrot Cashew Dill Parsley Pesto
  • Red dutch oven full of vegetable potato stew and ladle with words "members only exclusive" overlaid
    One-Pot Mediterranean Vegetable Potato Stew
  • white bowl filled with orzo basil kidney bean vegetable pasta salad with a sprig of fresh basil resting on top and a spoon nearby
    Basil Orzo Kidney Bean Salad
  • pouring Greek salad dressing from a glass measuring cup onto a vegan greek salad in a big wooden bowl
    Greek Salad Dressing (oil-free)
  • big bowl of vegan greek salad with utensils
    Vegan Greek Salad
  • white bowl full of soup with saltine crackers on top
    Chickpea Lemon Orzo Soup
  • creamy vegan spinach artichoke dip on little pieces of toasted french bread
    Vegan Spinach Artichoke Dip (dairy-free, no cashews)
  • large non-stick skillet with pasta puttanesca and a set of tongs resting inside
    15-Minute One Pot Linguini Puttanesca (no anchovies)
  • six eggplant meatballs with marinara sauce in a white bowl over a purple napkin with fresh basil garnish and fresh basil leaves on table
    Baked Eggplant Meatballs (no egg)
  • white bowl full of tomato vegetable soup with a spoon resting inside and oyster saltine crackers on the purple napkin next to the bowl
    Easy Tomato Vegetable Soup
  • creamy shell pasta in a bowl with a fork
    Shell Pasta in Cauliflower Bรฉchamel Sauce with Kale and Corn
  • chips in bowl
    Crunchy Baked Pita Chips (without oil)
  • pan of cooked vegetable paella with red bell peppers in a starburst pattern on top. Lemon wedges and spoon on side.
    Chickpea Vegetable Paella (oil-free vegan)
  • full bowl of pasta
    Angel Hair Pasta Primavera with Vegetables
  • pasta dish in white bowl, garnished by basil
    Gemelli Pesto Pasta with Tomatoes and Spinach
  • Dipping warm pita bread into a bowl of hummus
    Homemade Oil-free Hummus
  • creamy tomato shell pasta in pan with fresh basil
    Conchiglie Rosa with Vegan Rose Pink Pasta Sauce
  • pouring sauce in pan
    Vegan Cauliflower Alfredo Sauce
  • bowl of pasta
    Mushroom Marinara Sauce with Spaghetti
  • bowl of veggie stew in white bowl
    Mediterranean Vegetable Chickpea Stew (Instant Pot or Stove)
  • closeup of greek salad with tofu feta cheese crumbled on top
    Vegan Tofu Feta Cheese
  • cooked spinach in metal pan with tongs
    How to Cook Sautรฉed Spinach with Onion and Tomato
  • pot of sauce
    Sweet Basil Marinara Sauce (no olive oil)
  • casarecce pasta with vegetables, chickpeas in pan
    Casarecce Pasta with Mediterranean Vegetables

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Abi Cowell smiling in her kitchen

Hi! I'm Abi, certified in plant-based nutrition, mom of two hungry boys, caregiver, plant-based food blogger and cooking instructor from Houston, Texas. I help busy women create simple & healthy vegan meals in under 30 minutes so they spend less time in the kitchen cooking and cleaning. Join me as we make quick & easy vegan comfort food you and your family will love (no matter how they eat).

More about me โ†’

Badge showing that Abi Cowell has graduated from the T. Colin Campbell Center for Nutrition Studies Plant-Based Nutrition Certificate Program at eCornell.

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    3 Ingredient Banana Oatmeal Breakfast Cookies (no egg, no flour)
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    Instant Pot Steamed Potatoes
  • plate of kale crunch salad on white plate
    Kale Crunch Salad Chick-Fil-A Copycat
  • stack of baked tostadas on sheet pan
    How to Make Homemade Tostada Shells (air fryer or oven baked without oil)
  • closeup of cooked and seasoned black beans with white rice
    Quick and Easy Seasoned Vegan Black Beans
  • closeup of pasta with fork
    Vegan Mac and Cheese (without cashews)
  • 5 small banana oat peanut butter cookies stacked on rack
    4-Ingredient Banana Oatmeal Peanut Butter Cookies
  • pouring vegan cheese sauce from ladle into saucepan
    Fauxveeta Vegan Cheese Sauce

Spring Recipes

  • Holding a tofu egg salad sandwich
    Tofu Egg Salad Sandwich (no cook!)
  • big bowl of vegan greek salad with utensils
    Vegan Greek Salad
  • Vegan Tostadas with Refried Beans, Lettuce, Tomato, Avocado and Crema with lime slices and cilantro on a wooden board
    Tostadas de Frijoles (Tostadas with Refried Beans)
  • mason jar with cherry flavored overnight oats and fresh pitted halved cherries on top, with three cherries on the counter beside the jar
    Cherry Overnight Oats (frozen or fresh cherries)
See more Spring Recipes โ†’

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