{"id":166948,"date":"2025-09-28T23:42:07","date_gmt":"2025-09-28T23:42:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/166948\/"},"modified":"2025-09-28T23:42:07","modified_gmt":"2025-09-28T23:42:07","slug":"30-day-anti-inflammatory-mediterranean-diet-dinner-recipes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/166948\/","title":{"rendered":"30-Day Anti-Inflammatory Mediterranean Diet Dinner Recipes"},"content":{"rendered":"

Chronic inflammation<\/a> has been linked to a higher risk of several chronic diseases, from heart disease and cancer to diabetes and arthritis. Certain foods, including the ones in these dinners, can help relieve inflammation and its pesky symptoms<\/a> like joint stiffness, digestive issues and high blood pressure.\n<\/p>\n

These anti-inflammatory<\/a> dishes feature ingredients like legumes, fatty fish, dark leafy greens and colorful produce, which are also staples of the Mediterranean diet<\/a>, one of the healthiest eating patterns you can follow. Recipes like our Broccoli-Cheddar Butter Beans and our Salmon with Mango Salsa are delicious meals that will help you meet your nutritional and health goals.\n<\/p>\n

Love any of these recipes? Join MyRecipes<\/a> to save, search and organize your EatingWell recipes all in one place. It\u2019s free!<\/p>\n

Broccoli-Cheddar Butter Beans <\/p>\n

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.<\/p>\n

This cozy dish will remind you of broccoli-Cheddar soup, but in a convenient skillet. Tender butter beans add creaminess and plant-based protein, making the dish filling enough for a main course. Broccoli florets bring color, while sharp Cheddar cheese melts in for that classic flavor.\n<\/p>\n

Salmon with Mango Salsa <\/p>\n

Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hausser.<\/p>\n

This vibrant meal is bursting with freshness from the antioxidant-packed mango salsa, and we elevated brown rice with coconut milk to pair with the smoky, flaky salmon.\n<\/p>\n

High-Protein Spaghetti Squash Caprese <\/p>\n

Photographer: Morgan Hunt Ward, Prop Stylist: Pheobe Hausser, Food Stylist: Jennifer Wendorf.<\/p>\n

Here\u2019s a fun twist on the classic Italian salad\u2014combining traditional caprese ingredients with tender strands of roasted spaghetti squash. The squash is tossed with juicy plum tomatoes, creamy mozzarella, fragrant fresh basil and great northern beans for a boost of plant-based protein. A drizzle of balsamic glaze ties the dish together with a sweet-tangy finish.\n<\/p>\n

High-Protein Thai Sweet Chili Salmon Bowls <\/p>\n

Food: Sammy Mila, Photos: Jason Donnelly, Props: Breanna Ghazali<\/p>\n

These Thai sweet chili salmon bowls are a flavor-packed meal that\u2019s perfect for two. Salmon is served over fluffy rice with crisp coleslaw for crunch and balance. It\u2019s a colorful bowl that hits all the sweet, spicy and savory notes.\n<\/p>\n

Baked Feta, Tomato & White Bean Skillet <\/p>\n

Photographer: Brittney Cottrell, Food stylist: Marianne Williams, Prop Stylist: Josh Hoggle<\/p>\n

This skillet dinner is perfect for scooping up with your favorite toasted whole-grain bread. Juicy cherry tomatoes burst as they roast, mingling with creamy white beans to create a flavorful base. Chunky pieces of feta cheese are nestled into the skillet and baked until warm and soft. The result is a savory, creamy mix with tangy bites of feta in every bite.\n<\/p>\n

Chicken Guacamole Bowls <\/p>\n

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.<\/p>\n

Juicy chicken thighs and colorful veggies are served over a fresh and creamy guacamole with a sprinkle of tangy cotija cheese. A squeeze of lime at the end brightens up the dish and ties all the bold, fresh flavors together.\n<\/p>\n

Salmon, Pesto & Tomato Pasta <\/p>\n

Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.<\/p>\n

This salmon, pesto and tomato pasta is a flavorful and satisfying dish that comes together quickly, making it perfect for busy weeknights. The rich, flaky salmon pairs beautifully with sweet cherry tomatoes and pesto for a fresh and balanced dinner.\n<\/p>\n

High-Fiber Chopped Salad with Italian Vinaigrette <\/p>\n

Ali Redmond<\/p>\n

This chopped salad is a crisp, colorful mix of veggies. It\u2019s tossed with a zesty homemade vinaigrette while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.\n<\/p>\n

20-Minute Black Bean Soup <\/p>\n

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.<\/p>\n

This effortless soup takes only 20 minutes, making it perfect for busy weeknights. Canned black beans help speed things up, and taco seasoning and fire-roasted tomatoes help build rich, savory flavor, while cream cheese adds a silky texture.\n<\/p>\n

Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables <\/p>\n

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Claire Spollen.<\/p>\n

This sheet-pan recipe is a simple, flavorful meal with easy cleanup. The cod is nestled in a foil packet, so the herbed butter and juices keep the fish tender and moist while the vegetables roast beautifully.\n<\/p>\n

Chickpea Grain Bowl with Feta & Tomatoes <\/p>\n

Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.<\/p>\n

This grain bowl is a hearty dish that\u2019s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies.\n<\/p>\n

Soy-Ginger Salmon & Sesame Cabbage Slaw <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

Salmon is quickly marinated in a mixture of tamari, fresh ginger and hot pepper sauce, giving it a bold, savory kick with a touch of heat. The crisp cabbage slaw, tossed with a sesame dressing, adds a refreshing sweet and savory contrast to the salmon.\n<\/p>\n

High-Protein Caprese Chickpea Salad <\/p>\n

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle<\/p>\n

This caprese chickpea salad is a plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish.\n<\/p>\n

Lemony Orzo & Tuna Salad with Broccoli <\/p>\n

Leigh Beisch<\/p>\n

This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite, which pairs perfectly with the lemony dressing.\n<\/p>\n

Panzanella with Burrata & Tuna <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

Juicy tomatoes, ciabatta and thinly sliced onion form the heart of this refreshing salad. Creamy burrata adds richness, while high-quality canned tuna packed in oil brings savory depth. The oil from the tuna can is used to dress the salad, infusing it with extra flavor and tying all the ingredients together.\n<\/p>\n

Sheet-Pan Salmon with Bok Choy & Rice <\/p>\n

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.<\/p>\n

Tender salmon fillets roast alongside crisp-tender bok choy, soaking up the savory miso glaze as they cook. A bed of rice catches all the delicious flavors, turning into the perfect base for this five-ingredient dinner.\n<\/p>\n

Herb-Marinated Veggie & Chickpea Salad <\/p>\n

Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n

This salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. It\u2019s perfect for warm days, meal prep or busy weeknights when you want something quick.\n<\/p>\n

Sheet-Pan Balsamic Chicken & Asparagus <\/p>\n

Ali Redmond<\/p>\n

Chicken cutlets are coated in a tangy-sweet balsamic glaze, roasting right alongside tender asparagus for a simple, well-balanced dinner.\n<\/p>\n

Roasted Salmon & Broccoli Rice Bowls <\/p>\n

Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Josh Hoggle<\/p>\n

Gochujang, mayonnaise and honey combine to bring a spicy-sweet flavor to roasted salmon fillets. The honey allows the sauce to cling to the salmon while also providing a slight caramelization. Store-bought kimchi adds a nice tang to complete these weeknight-friendly rice bowls.\n<\/p>\n

Curried Butter Beans <\/p>\n

photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle<\/p>\n

Tender butter beans combine with red curry paste and aromatic spices in this hearty, plant-based dish. Enjoy it on its own or serve it over brown rice or whole-grain noodles for a more filling meal.\n<\/p>\n

Marry Me White Bean & Spinach Skillet <\/p>\n

Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey<\/p>\n

By swapping in fiber-packed white beans and spinach as the main ingredients, we\u2019ve given Marry Me Chicken a vegetarian spin. You\u2019ll want to sop up every last bit of sauce, so serve this with a nice hunk of crusty whole-grain bread.\n<\/p>\n

Sheet-Pan Salmon & Shaved Brussels Sprouts <\/p>\n

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel<\/p>\n

This sheet-pan dish combines tender, flaky salmon with crispy roasted Brussels sprouts, tied together with a zesty lemon-roasted garlic drizzle. It\u2019s quick, flavorful and makes cleanup a breeze\u2014perfect for busy evenings!\n<\/p>\n

Turmeric Chicken & Avocado Wraps <\/p>\n

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley<\/p>\n

Chickpeas add fiber and plant-based protein to these flavorful and vibrant turmeric chicken wraps. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.\n<\/p>\n

Bhel Puri-Inspired Salad <\/p>\n

Ali Redmond<\/p>\n

This flavorful salad was inspired by bhel puri, a type of chaat (savory snack) served across India, and features puffed quinoa and lentils for extra protein and and fiber.\n<\/p>\n

Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans <\/p>\n

Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood<\/p>\n

With tender salmon, crispy potatoes, and fresh green beans drizzled with lemon, this dinner is delicious and easy to prepare. It\u2019s the perfect solution for busy nights when you want a nutritious meal without the hassle.\n<\/p>\n

Roasted Broccoli & Kimchi Rice Bowl <\/p>\n

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman<\/p>\n

This well-rounded kimchi rice bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and additional gut-healthy benefits.<\/p>\n

Salmon with Melting Leeks <\/p>\n

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman<\/p>\n

This panko-crusted salmon roasts alongside tender leeks, which offer a boost of prebiotics to support a healthy gut. Yogurt offers probiotics and enhances the flavor, while black lentils offer fiber that helps maintain a balanced and healthy digestive system.\n<\/p>\n

Chickpea & Sweet Potato Grain Bowls <\/p>\n

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman<\/p>\n

This nutrient-dense bowl is rich in dietary fiber and antioxidants. Sorghum is a gluten-free ancient grain that pairs well with the deliciously tangy yogurt-based drizzle.\n<\/p>\n

Feta & Olive Stuffed Eggplant <\/p>\n

This stuffed eggplant is filled with veggies and flavors of the Mediterranean. The dish is easy to pull together and the addition of cumin gives it a sweet, earthy note.\n<\/p>\n

No-Cook White Bean & Spinach Caprese Salad <\/p>\n

This stuffed eggplant is filled with veggies and flavors of the Mediterranean. The dish is easy to pull together and the addition of cumin gives it a sweet, earthy note.<\/p>\n","protected":false},"excerpt":{"rendered":"Chronic inflammation has been linked to a higher risk of several chronic diseases, from heart disease and cancer…\n","protected":false},"author":2,"featured_media":166949,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-166948","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/166948","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=166948"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/166948\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/166949"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=166948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=166948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=166948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}