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Mediterranean Diet on a Budget

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Mediterranean Diet on a Budget offers healthy, wholesome meals using affordable pantry staples like grains, legumes, and seasonal vegetables. It’s a flexible, practical approach to Mediterranean cooking that’s both cost-effective and flavorful.

Ingredients

  • 1 cup brown rice or whole grain couscous
  • 1 can (15 oz) lentils or chickpeas
  • 1 can (14 oz) diced tomatoes
  • 3 cloves garlic, minced
  • 1 medium onion, chopped
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp dried parsley or basil
  • 1 cup frozen spinach or mixed vegetables
  • 2 cups seasonal fresh vegetables (e.g. carrots, zucchini, bell peppers), chopped
  • 4 eggs
  • 1 can tuna or sardines (optional)
  • 1 lemon (juice and zest)
  • 1/2 cup Greek yogurt or dairy-free yogurt
  • 4 whole wheat pita or bread slices
  • Salt and black pepper to taste

Instructions

  1. Cook the brown rice or couscous according to package instructions. Set aside.
  2. In a skillet, heat olive oil over medium heat. Add onion and garlic, sauté until fragrant and softened.
  3. Add canned tomatoes, dried herbs, salt, and pepper. Simmer for 5–7 minutes to create a simple sauce.
  4. Stir in lentils or chickpeas and cook until heated through.
  5. Meanwhile, steam or sauté frozen or fresh vegetables until tender.
  6. In a separate pan, fry or poach eggs to your liking.
  7. Mix Greek yogurt with lemon juice, a pinch of garlic, and herbs for a quick sauce.
  8. Assemble meals into bowls or wraps with grains, legumes, veggies, egg, and yogurt sauce. Serve with lemon zest on top.

Notes

  • Substitute grains with quinoa, barley, or bulgur based on availability.
  • Use hummus or tahini instead of yogurt for dairy-free options.
  • Great for meal prep—store components separately and assemble fresh.
  • Add canned tuna or sardines for extra protein and omega-3s.

Nutrition

Find it online: https://thefamilycooking.com/mediterranean-diet-on-a-budget/