Here are 3 no-cook Mediterranean meals you can prepare - tahinis

Here are 3 no-cook Mediterranean meals you can prepare

Feb 21, 2022Gerald Ainomugisha

Is one of your new year’s resolutions to eat more home cooked meals? Are your skills in the kitchen lacking? If your answer to both these questions is ‘Yes’ then this article is for you. Today, we share three simple Mediterranean recipes you can make without even turning on the fire.

Mediterranean meals are big on fresh ingredients so to make these meals, you can either make use of ingredients you have in your fridge or if that is not stocked, you can make a quick run to the market.

Hummus and Veggie wrap

This one is so easy you don’t even need to measure the ingredients. You will need:

  • Hummus
  • Wraps
  • Vegetables of your choice

When it comes to the vegetables, use a combination of whatever you like. You can have a mix of lettuce, tomatoes, cucumbers, sweet peppers and onions. And if you only have carrots and tomatoes, use those instead. Mix the vegetables, season with salt and black pepper to taste.

It is more than OK to add a bit of chilli sauce if you want to bring some heat to your meal. If you feel like it, drizzle some olive oil on the vegetables for that extra flavour and set aside.

Next, slather the wrap with hummus and top off with your mixed vegetables. Don’t get carried away and add too many vegetables that your wrap collapses. Roll the wrap and enjoy. This meal will be ready to eat in less than 10 minutes.

Caprese salad

The Caprese salad is a no cook Mediterranean meal if you are feeling like you can’t be bothered to chop and dice the vegetables needed for the Hummus and veggie wrap. With the Caprese salad, all you need to do is slice tomato and mozzarella.

Add to that fresh basil, season with salt and olive oil, and you have a 3 ingredient meal that is ready in 5 minutes. Bonus: The beautiful bright colours of this salad will make for beautiful Instagram photos.


Just like the Caprese salad, Bruschetta originates from Italy. It is a fun way to make use of your bread, whether it is sour dough, wheat bread or your regular white bread. You will need;

  • Tomatoes
  • Olive oil
  • Garlic cloves, halved
  • Basil (Or parsley)
  • Balsamic vinegar

Dice your tomato and parsley or basil. If you are feeling up to it, you can even add a little onion. Add a little vinegar, salt to taste and set aside. For the bread; brush the bread lightly with olive oil and toast it either in the oven or a frying pan until brown.

Remove and let cool before rubbing it with garlic. Some prefer to rub the bread before toasting it, causing the garlic flavour to really open up. Spread tomatoes on the bread and enjoy. The prep time of this meal is about 15 minutes.

Consider pairing the Caprese salad with Bruschetta if you are looking for a heartier quick meal.

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