50+ Blue Zone Dinner Recipes Healthy Ikarian Sardinian (2024)

By: Author Lisa Viger Gotte

Posted on Last updated:

Blue Zone dinner recipes are healthy, delicious and inspired by regions around the world known for their longevity and healthy lifestyles, like Okinawa, Ikaria, and Sardinia. These tasty recipes are easy to make and feature easy to find plant-based ingredients like vegetables, legumes, and whole grains and are just as delicious as they are healthy!

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What are Blue Zone Dinner Recipes?

Blue Zone dinner recipes are all about delicious, healthy, and vibrant eating! These recipes feature loads of colorful veggies, hearty beans and legumes, and whole grains, keeping processed foods to a minimum. Lots of plant-based ingredients are included, and you’ll find heart-healthy fats like olive oil too. Portions are just right, and sugar is kept in check. Enjoy these meals with loved ones, as sharing and savoring food together is a big part of the Blue Zone dinner experience. Plus, many recipes celebrate local, sustainable ingredients, keeping you feeling good inside and out!

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Why are Beans and Legumes Good for You?

Healthy Blue Zone meals often feature beans and legumes as a key ingredient. That’s because beans are exceptionally nutritious. They’re rich in fiber, which aids digestion, helps manage blood sugar levels, and supports heart health. They provide an excellent source of plant-based protein, important for muscle and tissue repair. And beans are low in fat and packed with vitamins and minerals like iron, magnesium, and folate. Regular consumption of beans can contribute to weight management, reduced risk of chronic diseases, and overall improved health. Red beans, chickpeas, kidney beans, lentils, mung beans, soy bean, and more are tasty additions to a delicious “Blue Zone” and plant-based menu.

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Blue Zone Diet Features Green Leafy Vegetables

Green leafy vegetables are a staple in Blue Zone diets, celebrated for their exceptional health benefits. Loaded with vitamins, minerals, and antioxidants, they promote heart health, aid digestion, and lower the risk of chronic diseases. They’re also a source of fiber, supporting weight management and overall well-being. In Blue Zones, these nutrient-packed greens play a crucial role in longevity and vitality.

Green leafy vegetables are a diverse group of nutritious greens, and here are some common examples:

Spinach, Kale, Swiss Chard, Collard Greens, Romaine Lettuce, Arugula. Bok Choy, Mustard Greens, Turnip Greens, Beet Greens, Watercress, Cilantro (Coriander), Parsley, Dandelion Greens, Escarole, Endive, Napa Cabbage, Sorrel, Mizuna, Tatsoi

These leafy greens are rich in vitamins, minerals, fiber, and antioxidants, making them excellent additions to a healthy diet.

Try these, too!
7 Day Blue Zone Meal Plan Menu
20+ Blue Zone Soup Recipes
Ikarian Longevity Soup Recipe

The Blue Zone Dinner RECIPES

Blue Zone Dinner Recipes

Discover the secrets to longevity with our Blue Zone dinner recipe collection! Wholesome, vegan, plant-based, and flavorful dishes that bring the world's healthiest diets to your table.

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Lentil Salad with Roasted Vegetables

Photo Credit:debraklein.com

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Vegan Chickpea Burgers

Photo Credit:karalydon.com

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White Bean Antipasto Salad

Photo Credit:spabettie.com

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Chickpea Spinach Curry

Photo Credit:thestingyvegan.com

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Warm Ancient Grain Bowl

Photo Credit:tyberrymuch.com

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Tofu Buddha Bowl

Photo Credit:zardyplants.com

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Mexican Stuffed Sweet Potatoes

Photo Credit:thedizzycook.com

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Kale Quinoa Salad

Photo Credit:veganonboard.com

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Vegan Red Lentil Curry

Photo Credit:www.madhuseverydayindian.com

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Sweet Potato Saag Aloo Recipe | Superfood

Photo Credit:hintofhelen.com

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Sweet Potato, Black Bean, and Quinoa Chili

Photo Credit:www.theroastedroot.net

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3 Bean Chili (Vegan + Oil-Free)

Photo Credit:www.breesveganlife.com

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Mushroom Kalamata Brown Rice Veggie Burger

Photo Credit:www.planted365.com

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Vegetable Stew Recipe

Photo Credit:belleofthekitchen.com

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Sweet Potato Soup with Lentils

Photo Credit:www.acedarspoon.com

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High Protein Vegan Bowl

Photo Credit:www.breesveganlife.com

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How to Make Sauerkraut

Photo Credit:theforkedspoon.com

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Sweet Potato Bowl

Photo Credit:www.acedarspoon.com

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Southwest Brown Rice Salad

Photo Credit:flavorthemoments.com

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Curried Sweet Potato Wrap

Photo Credit:jawnsicooked.com

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Sweet Potato Nourish Bowls

Photo Credit:familyfocusblog.com

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Vegan White Chicken Chili

Photo Credit:www.planted365.com

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Oven Roasted Vegetables Medley

Photo Credit:twohealthykitchens.com

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Perfect Chickpea and Lentil Curry

Photo Credit:healthmylifestyle.com

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Crispy Cauliflower Tacos with Avocado Lime Dressing

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Moroccan Carrot Salad

Photo Credit:wholenewmom.com

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Gluten-Free Sweet Potato Gnocchi-

Photo Credit:www.eatingworks.com

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Saut�ed White Beans with Tomatoes & Garlic

Photo Credit:www.flavorfuleats.com

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Roasted Cauliflower and Sweet Potato Salad

Photo Credit:www.planted365.com

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Sweet Potato Tacos with Avocado Salsa

Photo Credit:www.therusticfoodie.com

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Lemony Greek Chickpeas

Photo Credit:www.flavorfuleats.com

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Smoky Rosemary Hummus Pantry Recipe

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One-Pot Chickpeas and Sweet Potato Curry

Photo Credit:plantbasedandbroke.com

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Chana Saag Recipe

Photo Credit:www.spiceupthecurry.com

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Italian Farro with Cauliflower (One-Pot)

Photo Credit:cookingwithmammac.com

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Falafel-Spiced Chickpea Flatbreads

Photo Credit:bigflavorstinykitchen.com

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Spicy Cauliflower and Black Bean Tacos Recipe

Photo Credit:simpleandsavory.com

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Tuscan Kale Salad

Photo Credit:debraklein.com

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Baked Sesame Tofu Power Plate

Photo Credit:wowitsveggie.com

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Southwest Quinoa Salad Recipe

Photo Credit:moneywisemoms.com

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Healthy Quinoa Salad Recipe with Spinach and Apricots

Photo Credit:www.turningclockback.com

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Best-Ever Kung Pao Tofu

Photo Credit:wowitsveggie.com

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Sweet Potato Chickpea Curry Recipe with Fresh Kale

Photo Credit:www.turningclockback.com

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Lisa Viger Gotte

Hello! I’m Lisa, a vegan artist, photographer, author, Vegan Life Coach Educator, and RYT 200 yoga teacher. I love showing others how simple and delicious a plant-based diet can be. I draw and paint, cook, write, take lots of pics, eat lots of chocolate, and practice gratitude daily.

50+ Blue Zone Dinner Recipes Healthy Ikarian Sardinian (2024)
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