20 Mediterranean Diet Side Dishes with 5 Ingredients || Side Dishes

The Mediterranean diet is regarded as one of the healthiest eating patterns not only because it is flexible to your dietary choices, but also because it encourages you to consume a variety of satisfying foods such as whole grains, legumes, and vegetables. And these side dishes make sticking to this diet easier and more delicious than ever. With this collection of 5-ingredient dishes (excluding pantry basics like salt, pepper, and oil), you can easily prepare gourmet sides with items like quinoa, beans, or spinach that you may already have on hand. Recipes like our Quinoa with Peas and Lemon and Fast and Simple Sautéed Broccolini recipes are nutritious, easy to get ready, and ideal for a solid supper side you'll need to cook over and over.

1. Quinoa, Peas, and Lemon:

Green peas brighten up this colourful whole-grain side dish. Furthermore, selecting frozen saves you time because no shelling is necessary! Would you like to save even more time? Use a precooked quinoa pouch.

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 chopped shallot
• 1 bag frozen peas (10 oz.)
• 2 cups quinoa, cooked
• 1 lemon's zest
• 1/4 cup goat cheese, crumbled
• a quarter teaspoon of salt
• 1/2 teaspoons black pepper

Directions:

In a large skillet over medium-high heat, heat the oil. Cook, stirring constantly, until the shallot softens, about 2 minutes. Cook, tossing frequently, until peas and quinoa are cooked through, about 5 minutes. Add the lemon zest, goat cheese, salt, and pepper to taste.

2. Quick and simple Broccolini Sauté:

Broccolini is a mix between broccoli and gai lan, or Chinese broccoli, with long thin stems and tiny florets. This simple crisp-tender sautéed broccolini has a lemon-garlic snap and a dash of spice from crushed red pepper. Pair with everything from roasted chicken to fish or steak.

Ingredients:

• 3 tbsp extra-virgin olive oil (divided)
• 4 garlic cloves, thinly sliced
• 1/2 cups water 1 pound broccolini, trimmed
• 1/2 tsp salt, split
• 1 teaspoon freshly grated lemon zest
• 1 teaspoon of lemon juice
• 1/4 tsp crushed red pepper
• 1/4 cup shaved Parmigiano-Reggiano
• Optional lemon wedges for serving

Directions:

In a large skillet over medium-high heat, heat 2 tablespoons of oil. Cook, stirring regularly, until the garlic begins to soften, about 1 minute. Stir in broccolini to coat with oil. Mix in 1/4 teaspoon salt and 1/4 cup water. Cover and boil, turning once halfway through, for 3 to 4 minutes, or until the broccolini is tender-crisp and brilliant green. Uncover and toss in the lemon zest, lemon juice, crushed red pepper, 1 tablespoon oil, and 1/4 teaspoon salt. Take the pan off the heat. Garnish with cheese. If desired, garnish with lemon slices.

3. Cauliflower with Turmeric Roast:

Cauliflower becomes crispy and tender after being roasted. Cauliflower absorbs whatever spice mix or marinade you apply, such as this warm and toasty blend of turmeric, cumin, and garlic. To add extra plant power, serve as a simple side dish or toss it into salads or grain bowls.

Ingredients:

• 3 tablespoons extra-virgin olive oil
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin 
• 1/2 teaspoon salt 
• 1/2 teaspoon powdered pepper
• 2 big garlic cloves, minced
• 1 large head (approximately 2 pounds) of cauliflower florets
• 1-2 tsp lemon juice

Directions: 

Step 1: Preheat the oven to 425°F.

Step 2: In a large mixing bowl, combine the oil, turmeric, cumin, salt, pepper, and garlic. Toss in the cauliflower to coat. Place on a large, rimmed baking sheet. 15 to 25 minutes, tossing once, until browned and soft. Drizzle the cauliflower with lemon juice.

4. Cucumber Salad with Lemon and Cumin:

Try not to skip salting the cucumbers in this quick cucumber salad recipe — only 10 minutes eliminates a portion of their additional dampness, focusing the flavour and keeping the plate of mixed greens from becoming watery. Serve this smashed cucumber salad alongside burgers and hot dogs during a summer barbeque.

Ingredients:

• 2 English cucumbers, sliced into thirds
• 1/2 tsp salt 2 tbsp lemon juice
• 2 tbsp extra virgin olive oil
• 1/2 teaspoon cumin powder
• 1/2 teaspoons black pepper

 Directions:

Step 1: Place the cucumbers on a chopping board and cover them with a clean kitchen towel or paper towel. Using a meat mallet or heavy saucepan, pound them until they begin to break apart. Place in a colander and tear into bite-size pieces; season with salt and toss. Allow to stand for 10 minutes.

Step 2: In the meantime, in a medium mixing bowl, combine the lemon juice, oil, cumin, and pepper.

Step 3: Shake the cucumbers in the colander to remove any excess moisture. Remove the cucumbers from the water and blot dry with a clean kitchen towel. Toss the cucumbers in the dressing to coat.

5. Sautéed Spinach with Balsamic-Parmesan Dressing:

A fast and tasty side dish of tender spinach with a dash of garlic, Parmesan cheese, and sweet balsamic vinegar. The ripe spinach leaves hold up the best when cooking.

Ingredients: 

• 2 tbsp extra-virgin olive oil
• 3 minced garlic cloves
• 1/4 teaspoons salt
• 1/4 teaspoon crushed pepper 
• 2 tablespoons grated Parmesan cheese 
• 1 pound fresh spinach
• 4 tablespoons high-quality balsamic vinegar or glaze

Directions:

In a big saucepan, heat the oil over medium heat. Cook, stirring constantly, for 30 seconds to 1 minute, or until the garlic is aromatic. Toss in the spinach, salt, and pepper to coat. Cook, stirring constantly, for 3 to 5 minutes, or until barely wilted. Eliminate the intensity and rush in the Parmesan cheddar. Serve immediately with a drizzle of vinegar (or glaze).

6. Roasted Kalettes:

In this simple vegetable side dish recipe, kalettes, a hybrid between kale and Brussels sprouts, roast fast in a hot oven.

Ingredients:

• 6 cups Kalettes (about 12 ounces)
• 1/4 teaspoon salt  
• 1/4 teaspoon powdered pepper 
• 2 tablespoons extra-virgin olive oil

Directions:

Preheat the oven to 475°F.

In a large mixing basin, combine the kalettes, oil, salt, and pepper. Spread on a large, rimmed baking sheet in a uniform layer.

Roast in the lowest third of the oven for 10 minutes, or until slightly tender and browned in places.

7. Rice with Cauliflower:

When cauliflower is pulsed in a food processor, it transforms into a vegetable that looks just like white rice. Cauliflower rice is transformed into a herbed pilaf in this simple dish.

Ingredients:

• 4 cups florets cauliflower
• 14 cups virgin olive oil
• 12 teaspoons of salt
• 1 cup chopped herbs (chives, parsley, cilantro, or basil)

Directions:

In a food processor, pulse cauliflower until it is cut into rice-size bits.

In a large skillet over medium-high heat, heat the oil. Season with salt and cauliflower. Cook, stirring periodically, for 5 minutes, or until the cauliflower is softened. Take the pan off the heat and whisk in the herbs.

8. Green Beans with Balsamic Glaze and Parmesan:

In this simple and healthful side dish, sweet balsamic vinegar and nutty Parmesan cheese accompany roasted green beans and shallots. Roasting the green beans imparts a sweet, caramelised flavour while retaining some sharpness. Serve with chicken, fish, or pork of your choice. These green beans would also make an excellent addition to your Thanksgiving dinner.

Ingredients:

• 1 14-pound trimmed fresh green beans (about 8 cups)
• 2 medium chopped shallots
• 2 tbsp of olive oil
• 1/2 teaspoon of salt
• 1/4 teaspoons black pepper
• 2 tbsp balsamic vinegar
• 1 ounce finely grated Parmesan cheese (approximately 1/4 cup)

Directions:

Preheat the oven to 425°F. Using parchment paper or foil, line a large rimmed baking sheet.

In the preheated pan, stir together the green beans, shallots, oil, salt, and pepper. 15 to 18 minutes until tender. Drizzle with vinegar and top with Parmesan.

9. Butternut Squash in the Air Fryer:

When cooked in the air fryer, butternut squash becomes soft with slightly crunchy edges. The mild ingredients compliment the squash's delicate sweetness. Serve this fast and simple side dish with anything from roast chicken to pork.

Ingredients:

• 1 medium butternut squash, diced (3/4-inch; approximately 4 cups)
• 2 tsp extra virgin olive oil
• 12 teaspoon paprika powder
• 14 teaspoons of salt
• 14 teaspoons black pepper
• 18 tsp garlic powder

Directions:

Preheat the air fryer for 3 minutes at 400°F. Meanwhile, in a large mixing bowl, combine the squash, oil, paprika, salt, pepper, and garlic powder.

Coat the fry basket lightly with cooking spray. Cook for 10 minutes after adding the prepared squash to the basket. After 10 minutes, open the fryer and toss the squash lightly to disperse it; cook until lightly browned and crispy on the edges, about 10 minutes more.

10. Salad with Spinach:

This refreshing 10-minute salad is made with fresh baby spinach and dried cranberries. We use bottled Italian dressing to save time, but if you have a few additional minutes, you can simply alter the flavour by creating your own dressing--try our All-Purpose Vinaigrette (see accompanying recipe).

Ingredients:

• 4 cups fresh baby spinach, packed
• 4 tbsp sweetened dried cranberries, finely chopped
• 1/3 cup red onion, thinly sliced
• 1/4 cup light Italian salad dressing, bottled

Directions:

In a large mixing bowl, combine spinach, dried cranberries, red onion, and Italian dressing. Serve right away.

11. Fresh Steamed Green Beans:

Steaming (but not for too long!) is a failsafe method for consistently producing beautiful, crisp-tender green beans. This simple dish serves as an excellent foundation for different flavours or preparations, such as adding cooked green beans to a salad.

Ingredients:

• 1 pound trimmed green beans

Instructions:

In a large pot with a steamer basket, bring one inch of water to a boil. Cook until the green beans are tender-crisp, 5 to 7 minutes.

12. Cucumber Salad with Cream:

This creamy cucumber salad is a simple side dish to serve at any summer barbecue. Cucumbers and red onions get a fresh crispness from dill and white wine vinegar. Enjoy this salad the same day you make it to avoid the ingredients becoming soggy.

Ingredients:

• 1/2 cup sour cream is one of the ingredients.
• 1/4 cup fresh dill, chopped 
• 2 teaspoons white wine vinegar
• 1 tbsp olive oil (extra virgin)
• 1/2 teaspoon salt 
• 1/4 teaspoons black pepper
• 2 halved and thinly sliced English cucumbers
• 13 cups red onion, thinly sliced

Directions:

In a large mixing bowl, combine the sour cream, dill, vinegar, oil, salt, and pepper. Toss in the cucumbers and onion to coat.

13. Broccoli and cauliflower roasted:

Roasted broccoli and cauliflower are cooked to perfection, with just the right amount of flavour and oven burn. This easy dish is suitable for any dinner or occasion.

Ingredients:

• 3 cups (1-inch) cauliflower florets
• 3 cups (1-inch) broccoli florets
• 2 tbsp extra virgin olive oil
• 4 garlic cloves, mashed
• 1 teaspoon Italian seasoning, dry
• 1/2 teaspoon of salt
• 1/4 teaspoons black pepper
• 1/4 tsp crushed red pepper

Directions:

Preheat the oven to 450 degrees Fahrenheit. In a large mixing basin, combine cauliflower, broccoli, oil, garlic, Italian seasoning, salt, pepper, and crushed red pepper; toss to coat. Spread the mixture evenly on a wide-rimmed baking sheet.

Roast, stirring once, for 20 to 25 minutes, or until the veggies are browned and soft.

14. I learned to love raw garlic on the island of Guadeloupe, and it now tops my 5-Minute Tomato Salad:

Jessica B. Harris, author and historian, delivers a summer salad that is delightfully wonderful but not for the faint of heart in this chapter of Diaspora Dining, her series on dishes of the African diaspora. The flavour of this salad is enhanced by minced fresh garlic, which was inspired by a trip to Guadeloupe.

Ingredients:

1 12 pound summer-ripe tomatoes (about 4 medium), cut 1/2-inch thick

1 garlic clove

2 tsp extra virgin olive oil

a tsp of balsamic vinegar

4 pieces thick crusty French bread

Directions:

Arrange tomato slices on a serving dish, gently overlapping to maximise visible surface area. Cut the garlic clove(s) in half lengthwise; remove and discard the bitter green inner stem from each half. Mince the garlic finely.

Drizzle the oil and vinegar over the tomatoes. Garnish with garlic. With toast, serve the tomato salad.

15. White Parmesan Beans:

Stock up on mirepoix blend—a basic building block combination of chopped carrots, celery and onion—in your freezer to save time on this easy bean side dish.

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1/2 cup frozen mirepoix mixture
•  2 washed 1/5-ounce cans of no-salt-added white beans
• 1/2 teaspoon Provence herbs
• 1 lemon juice
• 1/2 teaspoon of salt
• 1/2 teaspoons black pepper
• 1/4 cup Parmesan cheese, grated

Directions:

In an enormous pot, heat the oil over medium-high intensity. Cook, stirring constantly, until the mirepoix has softened, about 2 minutes. Stir in the beans, herbes de Provence, lemon juice, salt, and pepper; cook, stirring periodically, for 5 minutes, or until heated through and most of the liquid has evaporated. Serve with Parmesan cheese on top.

16. Green Beans in Minutes:

Here's a quick and easy way to cook green beans (and other vegetables) without having to bring a large pot of water to a boil or drain the vegetables.

Ingredients:

• 1/2 ounce peeled and trimmed green beans
• 1/4 cup of water
• 1 tablespoon olive oil or butter
• 1/4 teaspoon of salt
• 1/4 tsp black pepper

Directions:

In a large pan, combine green beans and 1/4 cup water.

Heat the water to the point of boiling over high intensity. When the water begins to boil, cover the pan and simmer for 3 minutes.

Uncover the pan and toss in the butter. Cook for 1 minute, or until the water has evaporated and the beans are crisp-tender.

Season the beans with salt and pepper to taste.

17. Sautéd Zucchini with Mushrooms:

Serve this easy side dish alongside grilled turkey burgers. Other fresh herbs, such as thyme or oregano, work nicely as well.

Ingredients:

• 2 tsp extra-virgin olive oil
• 2 julienned tiny zucchini
• 1/2 cup mushrooms, sliced
• 2 tsp fresh basil, chopped
• To taste, season with salt and freshly ground pepper.

Directions:

In a huge nonstick skillet, heat the oil over high intensity. Cook, stirring constantly, for 2 minutes. Cook, stirring constantly, until the mushrooms and basil are softened, about 1 minute. Season with salt and pepper to taste.

18. Roasted Carrots with Garlic and Parmesan:

Roasting carrots brings out their natural sweetness, while Parmesan and garlic add a tasty savoury touch to this simple side dish.

Ingredients:

• 1 pound medium carrots, trimmed and split in half lengthwise
• 2 tbsp extra-virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 1/4 cup grated Parmesan cheese
• 2 garlic cloves, minced

Directions:

Preheat oven to 425°F. Line an enormous rimmed baking sheet with material paper or a silicone mat.

In a large mixing basin, combine the carrots, oil, salt, and pepper. Roast for 10 minutes on the prepared baking sheet. Turn the carrots over and sprinkle with Parmesan and garlic. Cook for another 10 minutes, or until the carrots are soft and the cheese has melted.

19. Green Beans with Lemon and Garlic:

The shallots, garlic, and acidic lemon provide plenty of flavour to these tender-crisp lemon-garlic green beans. It's the ideal easy green bean side dish that goes with anything.

Ingredients:

• 1/2 pound trimmed fresh green beans
• 1 tbsp olive oil (extra virgin)
• 1 tbsp. unsalted butter
• 1/4 cup shallot, finely chopped
• 2 tbsp garlic, coarsely chopped
• 2 tsp. grated lemon zest
• 2 tbsp of lemon juice
• 1/2 teaspoon of salt
• 1/4 teaspoon black pepper

Directions:

Over high heat, bring a large saucepan of water to a boil. Make a big dish of cold water. Boil the beans for 3 minutes in boiling water. Drain the beans and immediately immerse them in freezing water for 2 minutes. Drain well and pat with paper towels to dry.

In a large skillet over medium-high heat, melt the butter and add the oil. Cook, stirring often, until shallot is softened, 3 to 4 minutes. Cook, stirring often, for approximately 4 minutes, or until the beans are tender-crisp. Remove from the fire and add the lemon zest, lemon juice, salt, and pepper. Serve right away.

20. Sunomono (Cucumber Salad in Japan):

This form of sunomono utilises English or slicing cucumbers, but Japanese cucumbers might be substituted if you live near an Asian store. Some recipes call for salting the cucumbers first, but we found that squeezing them in paper towels was adequate to remove enough moisture without adding more sodium. This Japanese-inspired salad is refreshing, crisp, and tasty.

Ingredients:

• 2 medium English cucumbers or 1 big English cucumber
• 1/4 cup of rice vinegar
• 1 tablespoon sugar
• 1/4 teaspoon of salt
• 2 tbsp roasted sesame seeds (see Tip)

Directions:

Cucumbers should be peeled to reveal alternating green stripes. Cut the cucumbers in half lengthwise and scrape out the seeds with a spoon. Cut into extremely thin slices using a sharp knife or a broad veggie peeler. Place a second layer of paper towels on top and gently compress to remove any extra moisture.

In a medium mixing basin, dissolve the vinegar, sugar, and salt. Toss in the cucumbers and sesame seeds to blend. Serve right away.