The Mediterranean Basin is expansive—it includes everywhere from Greece, Italy, and Spain in Southern Europe to Tunisia and Morocco in Northern Africa and Lebanon and Turkey in the East. Each of these countries is unique in culture, language, and heritage, but there is one particular thing that they all have in common: their approach to food and cooking.
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What is the Mediterranean style of cooking?
No two cuisines are identical in the Mediterranean, but the style of eating is similar. Fresh, seasonal produce—think tomatoes, eggplants, zucchini, peppers, and leafy greens—are common staples that tend to take center stage alongside whole grains, legumes, herbs, spices, and healthy fats like olive oil. Meat is eaten, but it’s often in much smaller amounts than in the US or the UK.
Food is often shared in the Mediterranean, too. From Middle Eastern mezze to Spanish tapas, meals are a social, relaxed, slow experience, and they’re often washed down with a little red wine. This stress-free approach has led the Mediterranean diet to be hailed as one of the healthiest ways to eat in the world. But without a doubt, one of the biggest benefits of the Mediterranean diet is its focus on nutrient-dense plant-based foods, all of which are chock full of vitamins, minerals, fiber, antioxidants, and anti-inflammatory plant compounds.
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In 2023, one study by La Universidad Autónoma de Madrid and Harvard T.H. Chan School of Public Health concluded that the Mediterranean lifestyle could lower the risk of dying from cancer by 28 percent, for example. Another study published earlier this year also noted that the diet could reduce the chance of COVID-19 infection, and in June 2023, researchers from Ben-Gurion University linked a plant-forward Mediterranean diet with better brain health.
On top of all of this, following the lifestyle has been linked with a reduced risk of type 2 diabetes and cardiovascular disease.
“The Mediterranean diet focuses on diet quality rather than a single nutrient or food group,” noted the US News & World Report earlier this year, after it named the diet as the number one healthiest way to eat for the seventh year in a row. “Numerous studies have shown that it reduces the risk of chronic health conditions, including heart disease and type 2 diabetes while promoting longevity and improving quality of life.”
How to follow a Mediterranean diet: 12 cookbooks to try
Following a Mediterranean diet involves putting plants at the center of the plate. It’s a much slower approach to food that involves cooking with whole food ingredients from scratch, rather than reaching for ultra-processed products. Want to learn more? The 12 cookbooks below will help you embrace the Mediterranean way of cooking.
Note: The Mediterranean diet is plant-forward, but not 100 percent vegan. Some of these cookbooks may include meat- and dairy-based dishes, but many of the recipes revolve around plant-based ingredients. Cookbooks that aren’t entirely vegan are marked with an asterisk (*).
1 Veganistan
You’ll find plenty of delicious Mediterranean-inspired recipes in this cookbook from Sally Butcher, which is devoted to the diverse cuisine of the Middle East. Learn how to pull together the ultimate meze spread using only plant-based ingredients. Dishes like Turkish Cabbage Stew, Algerian Pasta Soup, and Chilled Cucumber Soup are stand-outs.
Find it here
2 Italian Cooking With Nonna
Giuseppe Frederici’s debut cookbook isn’t out yet, but you can pre-order it for its release in January 2025. Together with his beloved nonna, Mariana Sgarito, the vegan content creator and chef has compiled more than 80 of his favorite family recipes, all of which were inspired by his Italian heritage. With Frederici’s expert guidance, you’ll learn how to perfect everything from Pasta Aglio Olio e Peperoncino to Focaccia.
Find it here
3 Vegan Mediterranean Cookbook
Simple, Mediterranean cooking has never been easier, especially when you’re armed with this cookbook from Tess Challis. The author will teach you how to make delicious meals that are not just healthy, but sustainable, too. Expect to find mouthwatering recipes like tahini cauliflower, falafel wraps, and chickpea salads. ”When I think about the Mediterranean, I think of white sand beaches, blue skies, turquoise waters, and delicious food. Thanks to the Vegan Mediterranean Cookbook, I can get at least one of those anytime I want,” says vegan life coach and food writer Michael Suchman.
Find it here
4 Purezza Vegan Pizza
British pizza chain Purezza is popular for its delicious Italian vegan pizzas, but you don’t have to head to one of its Brighton or London locations to try one. Instead, make one yourself by following the impressive plant-based recipes in the chain’s vegan cookbook. You’ll find everything you need to make a mouth-watering pizza, from brown rice mozzarella to smoked beetroot carpaccio.
Find it here
5 Nistisima
If you’re looking for vegan Mediterranean recipes that will leave your loved ones begging you for more, Georgina Hayden’s Nistisima is a must-read. As you flick through the pages, you’ll not only find mouthwatering recipes (like Pepper-Braised Cabbage Wedges and Sticky Chocolate Orange Pudding), but you’ll also find plenty of stories and expert advice, too. “This is one of the finest books I have ever owned,” raves one Amazon reviewer. “It is physically a stunner, beautiful with captivating pictures, but it is the writing that has won my heart.”
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6The Mediterranean Vegan Kitchen
Renowned food writer and cookbook author Donna Klein shares more than 300 entirely plant-based Mediterranean recipes. With a focus on healthful ingredients, much like the Mediterranean way of eating, The Mediterranean Vegan Kitchen includes recipes for dishes such as Zucchini-Lemon Couscous, Catalan Grilled Vegetables with Almond Sauce, Braised Pears in Red Wine, and more.
Find it here
7The Vegiterranean Diet
Plant-based dietitian Julieanna Hever, MS, RD, CPT, is on a mission to make the Mediterranean diet even healthier, and her 2014 cookbook The Vegiterranean Diet does just that. Packed full with 40 whole-food recipes, comprehensive nutritional information, shopping lists, and meal plans, this vegan cookbook is ideal for anyone looking to incorporate more whole-food, plant-based dishes into their regular rotation.
Find it here
8Vegan Recipes From the Middle East
Parvin Razavi’s Vegan Recipes From the Middle East is filled with delicious fare from “the rich and varied tapestry of the Middle East,” including Lebanon, Morocco, and Turkey, all of which are Mediterranean countries. The region’s fruits, vegetables, nuts, grains, and pulses are featured in Razavi’s veganized recipes for dishes spanning from fragrant soups to pastries and beyond.
Find it here
9 A Seat at My Table: Philoxenia*
In this cookbook, Kon Karapanagiotidis will guide you through how to make delicious plant-focused Greek recipes, from mezze recipes to indulgent desserts. While most of the dishes are vegetarian, each recipe includes suggestions for making the recipe 100 percent vegan. “It’s a book that fills the heart quite as much as the stomach,” says renowned chef Nigella Lawson.
Find it here
10 The Ikaria Way*
The island of Ikaria in Greece is one of the world’s Blue Zones, which means it’s a longevity hotspot. Learn how to live and eat just like the Ikarians with this cookbook from Diane Kochilas, who comes from the picturesque island in the Aegean Sea. The recipes are simple, plant-forward, and bursting with flavor.
Find it here
The Mediterranean Dish: Simply Dinner
11 The Mediterranean Dish: Simply Dinner*
A follow-up to The Mediterranean Dish, which was released back in 2022, this new cookbook from Suzy Karadsheh emphasizes simple ingredients and cooking methods that will help you whip up nutritious meals with ease. Choose from an array of plant-forward recipes like Famers’ Market Avocado Hummus and Pantry Tomato Soup with Couscous and Pine Nuts.
Find it here
12 The Plant-Based Mediterranean Diet Cookbook*
This popular cookbook by Jennifer Jodouin showcases a wide range of tantalizing options like Quinoa-Stuffed Peppers, Vegan Paella, and White Bean Zucchini Alfredo. “The Plant-Based Mediterranean Diet Cookbook contains everything you need to adopt a healthier lifestyle and stick to it for life,” says recipe developer Carleigh Bodrug, who created the brand PlantYou. “Chock-full of simple, healthy, plant-based recipes; beginner cheat sheets; and easy-to-follow meal plans, this cookbook will become a well-worn staple in many family kitchens.”
Find it here
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
Here at VegNews, we live and breathe the plant-based lifestyle, and only recommend products we feel make our lives amazing. Occasionally, articles may include shopping links where we might earn a small commission, but in no way does this effect the editorial integrity of VegNews.
