Mediterranean Mainstays
by Olga Kouloufakos
Renowned for its vibrant flavors, fresh ingredients, and health-conscious traditions, Mediterranean cuisine has captured the hearts and palates of food enthusiasts across the globe. In recent years, the Mediterranean diet has effortlessly adapted to accommodate the surging demand for plant-based options, giving rise to a bold new take on beloved dishes that have withstood the test of time.
Given the emphasis on fresh fruits and vegetables, whole grains, lean proteins, and herbs and spices, it's not a stretch to adapt these classic entré to suit vegan needs. In fact, some of the most widely beloved "accidentally" vegan foods hail from this region, including hummus, red lentil soup, tabbouleh, and dolmas or dolmades, to name a few. There's no need for eggs, dairy, or meat when you have such ripe, seasonal produce and aromatic seasonings at your disposal.
Stuffed tomatoes are a classic Greek recipe that captures the essence of summertime. This dish truly shines during the summer months when ripe tomatoes are at their peak. Each tomato is stuffed with a fragrant rice filling and baked alongside Yukon Gold potatoes, tender wedges nestled in between to soak in all the juices.
Vegan meatballs are a dime a dozen, but these are worth their weight in gold. They maintain their perfectly round shape, boast an incredible toothsome texture, and delight the taste buds like no other. Whether you're adding them to a rich tomato sauce or creating delectable meatball hero sandwiches, these vegan meatballs are destined to become the ultimate crowd-pleaser!
Moussaka may just be the crown jewel of Greek cuisine-beckoning with its irresistible layers of tender eggplant, crisp potatoes, and aromatic tomato sauce, then smothered in a velvety, creamy béchamel sauce, and baked to golden perfection. What follows is my grandmother's recipe that has been passed down through generations, carefully revamped to create a lighter and entirely vegan version.
It's hard to beat a classic basil pesto, but we also enjoy exploring other tasty variations, such as my Pasta with Chickpeas & Mushroom Pesto. This gem is a delightful twist on the original recipe that will elevate your pasta dishes to unparalleled levels of deliciousness.
Any lasagna is a bit of a project, but this one is totally worth it! We're talking layers of roasted veggies, tender noodles, creamy béchamel sauce, and buttery breadcrumbs sprinkled on top for a satisfying crunch.
Mediterranean cuisine promises a world of culinary treasures that will inspire your next plant-based feast. Whether you're a seasoned vegan, a flexitarian looking to expand your repertoire, or simply an adventurous food lover, this journey through Mediterranean vegan main dishes is sure to ignite your passion for compassionate, sustainable, and utterly delicious dining.
Stuffed Tomatoes (Yemista)
(Serves 8)
8 medium ripe tomatoes
Salt and pepper, to taste, divided
1/4 cup olive oil, divided
1 large onion, chopped
4 cloves garlic, minced
3/4 cup brown rice
1 cup water, divided
1/4 cup fresh herbs, such as basil, dill, marjoram, mint, oregano, or thyme, chopped
1/2 cup nutritional yeast
4 medium Yukon gold potatoes
2 Tablespoons tomato paste
Preheat oven to 375 degrees. Slice off and reserve the tops of the tomatoes. Score the interior of the tomato with the tip of a sharp knife. Then, with a small spoon, scoop out the flesh into a small bowl. Be careful not to pierce the skin.
Put the hollowed-out tomatoes in a baking dish and sprinkle with a pinch of salt and pepper.
Place the tomato pulp into a food processor and process until puréed. Set aside.
Heat a large pan over medium heat. Add two Tablespoons olive oil and sauté the onions and garlic until soft and translucent. Add the rice, tomato pulp, and 1/2 cup water to the pan. Lower the heat to a simmer, cover, and cook for 10-15 minutes until the rice is approximately half way cooked.
Remove the pan from the heat. Add the herbs, nutritional yeast, and pepper to taste.
Stuff each of the tomatoes about three-quarters full with the rice mixture. Place the tops back on each of the tomatoes.
Cut the potatoes into large wedges. Arrange the potatoes around the tomatoes. Next, mix the tomato paste with the remaining 1/2 cup of water, and pour over the vegetables in the baking dish. Drizzle everything with the remaining olive oil.
Place the baking dish into the oven and bake for about 1 1/2 hours, or until the rice and potatoes are tender. Let the stuffed tomatoes cool for at least half an hour. Serve warm or at room temperature.
| Total calories per serving: 290 | Fat: 8 grams |
| Carbohydrates: 44 grams | Protein: 11 grams |
| Sodium: 25 milligrams | Fiber: 8 grams |
Best Vegan Meatballs
(Serves 6)
12 ounces cremini mushrooms
1 medium onion
3 cloves garlic
1 Tablespoon olive oil
1-1/2 cups rolled oats
1/2 cup walnuts or pumpkin seeds
2 Tablespoons reduced-sodium soy sauce
2 Tablespoons balsamic vinegar
1 Tablespoon mushroom powder (see note)
1 teaspoon Marmite (see note)
1 teaspoon dried oregano
1/4 cup whole wheat or buckwheat flour
Add mushrooms, onions, and garlic to the bowl of your food processor, and pulse until finely chopped but not puréed.
Heat olive oil in a large skillet over medium high heat and sauté the chopped mushrooms and onions until the liquid has evaporated. Transfer to a large bowl.
While the vegetables are cooking, place the oats and walnuts in the food processor and process until finely ground. Add to the bowl of mushrooms and onions. Next, add soy sauce, balsamic vinegar, mushroom powder, Marmite, oregano, and flour, mixing well.
Scoop approximately 2 Tablespoons of the mixture and shape into a ball. Repeat until all of the mixture has been used. Cook the meatballs in a lightly oiled skillet over medium heat for approximately 5 minutes, until browned on all sides.
Serve with your favorite marinara sauce, in a hero sandwich, or in any recipe that calls for meatballs.
Cook's note: Mushroom powder is simply dried and ground mushrooms, ideal for adding concentrated savory flavor. Four Sigmatic and Om Mushroom are two popular brands that can be found at Whole Foods and Amazon. Marmite is a yeast extract spread with a distinctive, strong flavor, and it can be purchased in the international aisle of many mainstream grocery stores.
| Total calories per serving: 212 | Fat: 10 grams |
| Carbohydrates: 26 grams | Protein: 7 grams |
| Sodium: 217 milligrams | Fiber: 5 grams |
Ultimate Vegan Moussaka
(Serves 6)
Tomato Sauce
1 Tablespoon olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
One 28-ounce can no-salt-added crushed tomatoes
2 teaspoons dried oregano
1/2 teaspoon ground cinnamon
1/2 teaspoon ground black pepper
Salt, to taste
One 3.3-ounce package pea protein crumbles or Textured Vegetable Protein (TVP), rehydrated according to the instructions on the package
Place a large sauce pot over medium heat. Add oil, onions, and garlic and cook for about 5 minutes until soft and translucent. Add the canned tomatoes, oregano, cinnamon, pepper, and optional salt. Turn the heat down and simmer for 45 minutes. Finally, add the pea crumbles or TVP and stir to incorporate.
Vegetables
3 medium eggplants, cut into 1/2-inch thick slices
3 large Yukon Gold potatoes, cut into 1/4-inch slices
Olive oil, as needed
Salt and pepper, to taste
Preheat oven to 375 degrees. Brush the sliced eggplants and potatoes with olive oil and arrange in a single layer on a couple of baking sheets. Sprinkle with salt and pepper. Bake for 20-30 minutes, until the eggplants are soft and the potatoes are crisp.
Béchamel Sauce and Assembly
6 Tablespoons vegan butter
6 Tablespoons all-purpose flour
3 cups unsweetened vegan milk
1/4 teaspoon freshly ground nutmeg
1/4 teaspoon salt
1/4 cup nutritional yeast
1/4 cup grated vegan parmesan, optional
In a large saucepan over medium heat, melt the vegan butter. Sprinkle in the flour and whisk until smooth. While whisking, pour in the vegan milk. Continue to whisk until the sauce thickens, about 10 minutes. Turn off the heat and add nutmeg, salt, and nutritional yeast.
To assemble the moussaka, layer all the potatoes, overlapping them slightly, so they cover the bottom of your 13- x 9-inch casserole dish. Pour half of the tomato sauce over the potato layer. Arrange the eggplants in a layer to cover the sauce. Pour the remaining tomato sauce over the eggplant layer. Pour the béchamel over the tomato sauce, smoothing out the top. If you want a crunchy top, you can sprinkle the top with vegan parmesan. Bake at 375 degrees for about 45 minutes until the top is golden brown.
| Total calories per serving: 575 | Fat: 19 grams |
| Carbohydrates: 75 grams | Protein: 27 grams |
| Sodium: 502 milligrams | Fiber: 19 grams |
Pasta with Chickpea & Mushroom Pesto
(Serves 5)
4 Tablespoons pine nuts, walnuts, or cashews
3 cups sliced mushrooms
1/4 cup olive oil, divided
2 cloves garlic, chopped
1 cup cooked chickpeas
1 cup basil leaves
1 teaspoon lemon zest
Pinch of red pepper flakes
2 Tablespoons nutritional yeast
Salt and pepper, to taste
1 pound pasta, cooked al dente
In a dry pan, toast the nuts until golden, 1-2 minutes. Don't walk away from the pan, as the nuts can burn very quickly. Reserve 1 Tablespoon for sprinkling on top of the pasta, and add the remaining nuts to the bowl of your food processor. Set aside.
Sauté the mushrooms in a Tablespoon of oil over medium-high heat, until all the liquid evaporates.Add garlic and sauté for another minute.
Reserve about a quarter of the mixture for topping the pasta and add the remaining cooked mushrooms and garlic, along with the chickpeas, basil, and lemon zest into the food processor. While the processor is running, drizzle in the remaining 3 Tablespoons of olive oil. Add the red pepper flakes and nutritional yeast, and season to taste with salt and pepper.
Toss with your favorite pasta and top with the reserved mushrooms and toasted nuts.
| Total calories per serving: 573 | Fat: 18 grams |
| Carbohydrates: 84 grams | Protein: 19 grams |
| Sodium: 15 milligrams | Fiber: 8 grams |
Four Seasons Lasagna
(Serves 8)
5-6 Tablespoons olive oil, divided
6 large plum tomatoes (about 2-1/2 pounds), cut into 1/4-inch slices
Salt and pepper, to taste (divided)
1 large eggplant, cut in 1/4-inch thick rounds
3 cups bite-sized chunks cauliflower
1 large yellow onion, sliced
2 cups sliced cremini mushrooms
4 garlic cloves, minced
1 teaspoon dried oregano
Preheat oven to 375 degrees. Toss tomatoes in 2 Tablespoons oil, salt, and pepper. Arrange in a single layer on a couple of baking sheets. Roast for about 20 minutes until caramelized.
Transfer the roasted tomatoes to a food processor and puréuntil smooth. Set aside.
Toss eggplant slices and cauliflower chunks in 2 Tablespoons of olive oil. Season with salt and pepper. Arrange in a single layer on a couple of baking trays. Roast for about 20 minutes. Set aside.
Over medium-high heat, sauté onions, mushrooms, and garlic in the remaining Tablespoon of oil until soft; 5-8 minutes. Season with salt, pepper, and oregano.
Béchamel Sauce and Assembly
6 Tablespoons vegan butter
6 Tablespoons all-purpose flour
3 cups unsweetened vegan milk
1/4 cup nutritional yeast
1 teaspoon dried thyme
Salt and pepper, to taste
1 pound spinach, fresh or frozen, thawed, and drained
9 lasagna noodles, uncooked
In a large saucepan over medium heat, melt the vegan butter. Sprinkle in flour and whisk until smooth. Slowly pour in the vegan milk while whisking. Continue to whisk until the sauce thickens, about 10 minutes. Turn off the heat and add the nutritional yeast and thyme. Season with salt and pepper to taste.
Spread about half of the tomato puréin the bottom of an 8- x 11-inch baking dish. Arrange 3 lasagna noodles on top. Next, layer with half the eggplant slices, half the cauliflower, half the onion and mushroom mixture, and half the spinach.
Spread 1 cup of the béchamel over the vegetables. Place three more lasagna noodles on top of the béchamel. Spread the remaining tomato puréover the noodles.
Layer the remaining eggplant, cauliflower, onions, mushrooms, and spinach over the tomatoes. Pour 1 cup of the béchamel sauce over the vegetables. Layer the final three lasagna noodles on top. Pour the remaining 1 cup of the béchamel over the top and smooth out.
Breadcrumb Topping (optional but recommended)
1/2 cup vegan breadcrumbs
2 Tablespoons olive oil or melted vegan butter
Toss the breadcrumbs with oil (or butter), and sprinkle over the lasagna. Bake for about one hour, until the top of the lasagna is golden. Allow the lasagna to cool for 15 minutes before serving.
| Total calories per serving: 346 | Fat: 9 grams |
| Carbohydrates: 49 grams | Protein: 15 grams |
| Sodium: 158 milligrams | Fiber: 9 grams |
After teaching for several years, Olga Kouloufakos decided to follow her passion by enrolling at the Culinary Institute of America and becoming a freelance wedding and custom cake designer in New York City. She eventually opened a bakery and started The Vegan Feast blog. Visit theveganfeast.com and instagram.com/veganfeastphotography for more info.
