Eat Healthy and Cheap: Mediterranean recipes Whole plant foods, no added oil, no added sugar, no refined flour, little added salt. Mediterranean recipes only. 2026-07-18T00:00:00.000Z https://eathealthyandcheap.com/cuisine/mediterranean/ Eat Healthy and Cheap Biancomangiare, Sicilian Almond Blancmange https://eathealthyandcheap.com/recipes/biancomangiare-sicilian-almond-blancmange/ 2026-07-18T00:00:00.000Z A Sicilian almond blancmange: almond milk thickened with starch, sweetened with dates, and set into a cool pudding under lemon and cinnamon. Blistered Shishito Peppers with Lemon and Sumac https://eathealthyandcheap.com/recipes/blistered-shishito-peppers-with-lemon-and-sumac/ 2026-07-18T00:00:00.000Z Whole shishito peppers blistered in a screaming-hot dry pan, then tossed with lemon, sumac, and smoked paprika. A padron-style tapa, no oil or salt. Chickpea and Fennel Soup with Rosemary and Lemon https://eathealthyandcheap.com/recipes/chickpea-and-fennel-soup-with-rosemary/ 2026-07-18T00:00:00.000Z A brothy Mediterranean soup of chickpeas and fennel with rosemary, tomato, and lemon. Some beans mashed into the pot to give it body without cream. Farro Breakfast Porridge with Figs and Orange https://eathealthyandcheap.com/recipes/farro-breakfast-porridge-with-figs-and-orange/ 2026-07-18T00:00:00.000Z Chewy farro simmered into a warm porridge in soy milk with dates and orange zest, folded with dried figs and topped with toasted walnuts. Freekeh Breakfast Porridge with Apricot and Orange https://eathealthyandcheap.com/recipes/freekeh-breakfast-porridge-with-apricot-and-orange/ 2026-07-18T00:00:00.000Z A warm breakfast of smoky green wheat simmered soft with apricots and orange, cinnamon and toasted almonds folded in, sweetened only by the fruit. Freekeh Pilaf with Herbs and Almonds https://eathealthyandcheap.com/recipes/freekeh-pilaf-with-herbs-and-almonds/ 2026-07-18T00:00:00.000Z Smoky green freekeh toasted with onion, then simmered and forked through with parsley, mint, dill, and toasted almonds. A Mediterranean grain side that eats like a meal. Horta, Greek Boiled Greens with Lemon https://eathealthyandcheap.com/recipes/horta-greek-boiled-greens-with-lemon/ 2026-07-18T00:00:00.000Z The Greek table green: chard and kale boiled until tender, then dressed warm with a heavy hand of lemon and raw garlic, no olive oil or salt. Insalata di Riso, Italian Summer Rice Salad https://eathealthyandcheap.com/recipes/insalata-di-riso-italian-summer-rice-salad/ 2026-07-18T00:00:00.000Z The Italian summer rice salad: chewy brown rice tossed cold with cherry tomatoes, peppers, corn, capers, and herbs, dressed in vinegar and lemon. Lemon and Dill Butter Beans https://eathealthyandcheap.com/recipes/lemon-dill-butter-beans/ 2026-07-18T00:00:00.000Z Butter beans braised soft with onion and garlic, then finished with lemon zest and a shower of dill. A bright Mediterranean bean side, no oil. Lentil, Herb and Pomegranate Salad https://eathealthyandcheap.com/recipes/lentil-herb-and-pomegranate-salad/ 2026-07-18T00:00:00.000Z Cool green lentils tossed with parsley, mint and scallion, sharpened with pomegranate molasses and sumac, crunchy with walnuts and pomegranate. Maccu di Fave, Sicilian Fava and Fennel Soup https://eathealthyandcheap.com/recipes/maccu-di-fave-sicilian-fava-and-fennel-soup/ 2026-07-18T00:00:00.000Z An ancient Sicilian soup: dried fava beans cooked down with fennel until they collapse into a thick golden puree, finished with pepper and lemon. Marinated White Bean Salad https://eathealthyandcheap.com/recipes/marinated-white-bean-salad/ 2026-07-18T00:00:00.000Z White beans marinate in lemon juice, red wine vinegar, garlic, and fresh parsley and mint, until the raw red onion turns sweet-sharp and no salt is needed. Mediterranean Barley Salad https://eathealthyandcheap.com/recipes/mediterranean-barley-salad/ 2026-07-18T00:00:00.000Z A Mediterranean barley salad: chewy hulled barley with cucumber, cherry tomato, red onion, parsley, and mint, brightened with lemon and sumac. Muhallabia, Orange Milk Pudding https://eathealthyandcheap.com/recipes/muhallabia-orange-milk-pudding/ 2026-07-18T00:00:00.000Z The Levantine milk pudding, set soft with cornstarch and sweetened only with dates, scented with orange, and strewn with almonds and pomegranate. Orange and Cinnamon Salad https://eathealthyandcheap.com/recipes/orange-cinnamon-salad/ 2026-07-18T00:00:00.000Z Cold orange rounds dusted with cinnamon and scattered with dates, toasted walnuts, mint, and pomegranate. A whole-fruit dessert that tastes like more than the sum of it. Plant Labneh with Za'atar and Sumac https://eathealthyandcheap.com/recipes/plant-labneh-with-zaatar-and-sumac/ 2026-07-18T00:00:00.000Z Soy yogurt strained overnight into a thick, tangy spread, hollowed and heaped with za'atar, sumac, toasted sesame and a squeeze of lemon. Poached Figs in Orange and Cinnamon https://eathealthyandcheap.com/recipes/poached-figs-in-orange-and-cinnamon/ 2026-07-18T00:00:00.000Z Dried figs simmered soft in orange juice with cinnamon and clove, then spooned over walnuts. A warm, naturally sweet dessert with no added sugar. Red Lentil and Roasted Red Pepper Soup https://eathealthyandcheap.com/recipes/red-lentil-and-roasted-red-pepper-soup/ 2026-07-18T00:00:00.000Z Red lentils simmered to a puree with charred red peppers, cumin and smoked paprika, brightened with lemon and a scatter of dried mint on top. Revithosoupa, Greek Chickpea Soup https://eathealthyandcheap.com/recipes/revithosoupa-greek-chickpea-soup/ 2026-07-18T00:00:00.000Z The lemony chickpea soup of the Greek islands: chickpeas simmered soft with onion, rosemary, and bay, part mashed for body, finished with lemon and parsley. Roasted Carrots with Dukkah and Mint https://eathealthyandcheap.com/recipes/roasted-carrots-with-dukkah-and-mint/ 2026-07-18T00:00:00.000Z Whole carrots roasted until they blister and sweeten, drizzled with lemon tahini and showered with dukkah, the crunchy Egyptian nut and seed blend. Roasted Cauliflower with Tahini and Sumac https://eathealthyandcheap.com/recipes/roasted-cauliflower-with-tahini-and-sumac/ 2026-07-18T00:00:00.000Z Cauliflower roasted hard and dry until browned and sweet, then dressed in lemony tahini and sharp red sumac. A Levantine side that eats like a meal. Roasted Red Pepper and White Bean Dip https://eathealthyandcheap.com/recipes/roasted-red-pepper-white-bean-dip/ 2026-07-18T00:00:00.000Z A silky roasted red pepper and white bean dip, the plant answer to Greek htipiti: sweet peppers, cannellini, garlic, and dill with an Aleppo kick. Skordalia, Greek Garlic and Potato Dip https://eathealthyandcheap.com/recipes/skordalia-greek-garlic-and-potato-dip/ 2026-07-18T00:00:00.000Z The fierce Greek garlic dip: boiled potato pounded with raw garlic and ground almonds, made silky with its own cooking water and sharp with vinegar, no oil. Stuffed Peppers https://eathealthyandcheap.com/recipes/stuffed-peppers/ 2026-07-18T00:00:00.000Z Halved bell peppers stuffed with herbed farro, chickpeas, walnuts, and raisins, braised in tomato sauce until tender and lightly caramelized on top. Tahini, Date, and Orange Overnight Oats https://eathealthyandcheap.com/recipes/tahini-date-and-orange-overnight-oats/ 2026-07-18T00:00:00.000Z Rolled oats soaked overnight in soy milk with tahini, date, and orange zest. A make-ahead breakfast with Levantine flavor and no added sugar.