12 Budget-Friendly Mediterranean Diet Recipes

Spanish Moroccan Fish

Inexpensive tilapia fillets simmer with veggies, garbanzo beans, and Moroccan spices. "Absolutely an EXCELLENT recipe," says Yummy2Tummy. "My non-fish-loving husband wolfed this down in 5 minutes!"

Beaker's Vegetable Barley Soup

This barley-based vegetable soup is hearty and filling for a song. It's even cheaper if you make your own broth. "This is my kind of recipe," says Naneki. "Healthy, flavorful, inexpensive, and easy."

Scrumptious Salmon Cakes

Canned salmon is a great choice for quick weeknight meals. These simple salmon patties put a healthy dinner on the table in less than 30 minutes. Sapphire says, "I make this with any type of fish that is left over. I use ground oats instead of panko. They are great. We even used them as filling for taco night."

• Budget Tip: Fresh salmon and fresh tuna can be pricey. Canned salmon and tuna are healthy, less expensive and versatile options. Mackerel and sardines are healthy, omega-3-rich fish that are a fraction of the cost of fresh salmon and tuna.

Chef John's Spaghetti al Tonno

Here's one that calls for inexpensive canned tuna. Chef John says, "I love a classic meat sauce as much as the next half-Italian, but when I want something quick and easy for a weeknight meal, I reach for the tuna." And if you don't like fish? "Then this is perfect," he says. "The taste and texture is really closer to a veal sauce than one made with fish."

Creamy Italian White Bean Soup

A hearty Italian-style white bean soup with lots of fresh spinach. The white beans develop a wonderful creamy texture without any actual cream, so it's healthy, too. As Sarah puts it: "All the delicious flavor of an unhealthy cream-based soup, but it's so good for you! Wonderful!"

Rustic Marinara Sauce

This simple marinara sauce is the kind of satisfying comfort food that goes a long way for not a lot of money. "Melting just a little cheese in the sauce adds great richness without overwhelming the tomatoes," says NMP. "And it's easy to keep these ingredients stocked in the house! Makes for amazing leftovers!"

• Budget Tip: Hit the bulk section for foods like nuts, beans, grains, and dried pastas.

Fasolakia (Greek Green Beans)

"Fasolakia are Greek green beans stewed with olive oil and tomato, with a few pieces of potato added for good measure," says Diana Moutsopoulos. "This is a main dish in Greece, not a side dish, and a prime example of plant-based eating! Good crusty bread is essential for mopping up the sauce and I always need to have a healthy chunk of feta on the side. Serve fasolakia warm or at room temperature for best flavor."

Chakchouka (Shakshouka)

"Chakchouka (also called shakshouka) is a Tunisian and Israeli dish of tomatoes, onions, pepper, spices, and eggs," says Ben. "It is similar to the Turkish dish 'Menemen' and to the Latin American breakfast dish 'Huevos Rancheros.' It's usually eaten for breakfast or lunch, but I think it's tasty anytime. And it's easy to make."

Slow Cooker Chicken Marrakesh

Chicken combines with garbanzo beans, sweet potatoes, carrots, canned diced tomatoes, and seasonings. The Occasional Cooker calls it "a delicious, easy, healthy, and budget-friendly one-dish meal. Excellent."

• Budget Tip: To save money, choose conventional produce (instead of organic) for the fruits on vegetables on the "Clean Fifteen" list -- and organic for those on the "Dirty Dozen" list.

Slow Cooker Vegetarian Minestrone

This vegetarian minestrone soup is loaded with vegetables, kidney beans, and elbow macaroni. "Slow cooking this soup allows all the flavors and spices to intensify,' says Laura.

• Budget Tip: Choose canned or dried beans as inexpensive proteins. They're cheap and filling -- and a good way to extend meat dishes. Lean cuts of meat (like boneless, skinless chicken breast) can be expensive. So consider buying a whole chicken and cutting it up yourself instead of buying chicken pieces -- you'll have chicken for several meals.

Broiled Spanish Mackerel

Ready in 15 minutes! You'll rub mackerel fillets with olive oil and paprika, top them with sliced lemons, and broil to beautiful. "Holy Mackerel! Simple and yummy," says dbmojo. "With a bonus: Mackerel is a sustainable fish."

Risotto alla Pavese

"Cranberry beans, also called borlotti beans, are considered 'the poor man's meat' due to their nutritional value," says Buckwheat Queen. "Creamy risotto made with fresh cranberry beans comes from the Lombardy region of Italy. With traditional flavors from the region, this risotto is bursting with flavor and healthy goodness. Cranberry beans are also called borlotti beans."

• Check out our collection of Mediterranean Diet Recipes