20 Mediterranean Diet Sides to Prepare This Spring

Reviewed by registered dietitian Jessica Ball, MS, RD

Make one of these side dishes for dinner this spring. These brightly colored salads, stir-fries, and grains take on seasonal flavors from foods like beets, broccoli, and citrus. Plus, they contain healthy ingredients like olive oil, yogurt, herbs, spices, and whole grains to align with the Mediterranean diet. It has been ranked as one of the healthiest diets for seven years in a row because it encourages the addition of nutrient-dense foods, rather than restricting “bad” foods in your eating habits. Recipes like our Eat-the-Rainbow Chopped Salad with Basil and Mozzarella and our Melted Beets with Goat Cheese add a colorful and nourishing touch to your evening meal.

Eat-the-Rainbow Chopped Salad with Basil and Mozzarella

This fresh and colorful chopped salad has all the delicious flavors you love from a classic caprese salad, plus even healthier veggies. Add grilled or roasted chicken for a quick main dish.

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Soft beets with goat cheese

Roasting beets with broth makes them crispy on the outside and tender on the inside. Crumbled goat cheese tops these melty beets for an easy side dish.

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Sautéed Broccoli and Kale with Roasted Garlic Butter

In this easy vegetable side dish, broccoli and kale are tossed in a sauce of butter, garlic, and crushed red pepper. Serve this healthy recipe with roast chicken, turkey or ham, or over your favorite whole grains, like quinoa or farro.

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Citrus and arugula salad

This easy salad recipe makes a great side dish for whatever you’re making for dinner. The bright citrus flavor pairs perfectly with the peppery arugula and avocado, plus a bit of jalapeño for a slight tang.

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Cabbage + Caesar Salad = A match made in heaven

Photography: Rachel Marek, Food Stylist: Kelsey Moylan, Accessories Stylist: Gabriel Greco

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In this Caesar salad, we skip the usual romaine lettuce and opt for napa cabbage, a deliciously tender cabbage variety that maintains a crisp, mild sweetness even when eaten raw. The dressing takes a shortcut, using store-bought mayonnaise instead of fresh egg yolks, and takes a savory twist from the anchovy paste. Feel free to change it up by using chopped anchovy fillets, or omit it completely for a vegetarian salad depending on your preferences.

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Vegetable and cheese baking

This vegetable and cheese casserole contains 7 grams of protein and only 4 g of fat per serving, making it an ideal side dish for any dinner.

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Warm beet and spinach salad

This warm spinach and beet salad is inspired by a dish at Penny Cluse Café in Burlington, Vermont. If you have cooked beets on hand, you can prepare them in just a few minutes.

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Fiddleheads sautéed with lemon and garlic

Fiddleheads are one of the first culinary gems of spring. Resembling the curved end of a violin, fiddleheads are the tightly coiled tips of ostrich ferns that, when cooked, offer an herbaceous flavor and texture similar to asparagus. After steaming them, a quick stir-fry with simple lemon and garlic flavors makes an easy side dish.

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Lemon Curry Rice

Inspired by South Indian cuisine, this rice recipe gets the bright flavor of lemon juice and turmeric and the aromatic, savory flavor of curry leaves, mustard seeds and peanuts. Urad dal, also known as black lentils, adds nice crunchy bites throughout this dish.

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Quinoa salad with radicchio, carrots and dried apricots

Bitter radicchio is a strong foil for the tangy apricots and maple vinaigrette in this go-with-everything quinoa salad.

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Broccoli salad with blue cheese

Creamy blue cheese dressing coats fresh, crunchy broccoli in this easy side salad. Dried apricots add pops of sweetness and color, while crispy bacon pieces add a salty touch. This recipe is easily doubled to serve a crowd.

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This Roasted Coleslaw with Lemon-Garlic Vinaigrette is “Super Flavorful”

Ali Redmond

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This roasted cabbage is dressed with a bright and flavorful lemon-garlic vinaigrette. It goes with everything from chicken and steak to tofu and grain bowls. If you already have your grill, you can grill the cabbage wedges instead, which will give them a delicious smoky flavor. You can use red or green cabbage – even savoy or napa cabbage works!

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Ginger-Miso Glazed Broccoli

A touch of maple or honey balances the flavor of the umami-laden miso while thickening the sauce to coat that sautéed broccoli.

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Strawberry and beet salad

This beautiful summer strawberry and beet salad is perfect for a picnic or a quick lunch: just add the vinaigrette on the side!

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Artichokes with Lemon and Dill

These simply prepared artichokes can be served at room temperature or refrigerated. Serve as a starter or accompaniment to grilled chicken or fish.

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Broccoli and grape salad

An unlikely pairing of grapes and broccoli creates an extraordinary quick side dish. The sweet bite of the grapes complements the crispy raw broccoli and onion, while the creamy vinaigrette and toasted almonds bring it all together. Enjoy it for lunch or double the recipe for an easy potluck recipe that everyone will love.

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Spinach sautéed with coriander chutney

This face was inspired by Indian palak chaat. Look for cilantro (or coriander) chutney in the international aisle of well-stocked grocery stores.

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Beetroot salad with bulgur with yogurt and herbs

The bulgur in this salad is inspired by kishk, a crumbly cheese made from fermenting bulgur in buttermilk and yogurt. Chef Reem Assil, owner of Reem’s California in Oakland, makes this quicker version by skipping fermentation and using labneh or Greek yogurt instead. If you want more heat, let the bulgur mixture sit for 24 hours before preparing the salad. The crumbled goat cheese can be substituted for the bulgur mixture if you prefer.

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Herbed Arugula and Potato Salad

Capers and mustard add zest to this creamy salad, while chives, dill and parsley add fresh flavor and a pop of color.

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Pasta salad with artichokes, chickpeas and mozzarella

This healthy pasta salad is inspired by a traditional antipasto platter. Artichoke hearts and pepperoncini add a briny flavor, while fresh mozzarella lends a creamy note. Serve this pasta salad at your next dinner party or backyard gathering.

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EatingWell.com, March 2024

Read the original article on Eating Well.