It's October, and that means we're celebrating Mediterranean vegetarian dishes in honor of Vegetarian Month. Whether you are a vegetarian or not, the Mediterranean diet offers plenty of inspiration for meals sans meat, poultry, and fish. A plant-based diet is something to think about given recent health studies that show it may reduce the risk of developing cancer and inflammation, lower blood pressure, and improve blood sugar control.

When we talk about traditional Mediterranean cuisine, we are usually referring to Mediterranean peasant cooking, a class of cooking tied to inexpensive ingredients with long shelf lives and seasonal, easy-to-grow vegetables. It also happens to be predominantly vegetarian. Mediterranean cooks without the means to afford animal protein learned to be extremely resourceful. They created a depth of flavor in their meals by using other powerful ingredients that were available to them such as herbs, spices, cheese and olive oil, and cooking techniques that maximized the flavor of their produce.

A few Mediterranean vegetarian staples that come to mind include horta (Greek braised greens) peperonata (Italian sautéed sweet peppers), and ful-medames (Egyptian fava bean stew). While these dishes are incredibly delicious, they don't make a filling meal by themselves. They are often eaten with bread, such as pita or injera, or another grain, such as polenta or bulgur. Pulses, "the meat of the poor," usually make it to the vegetarian table in some form.

There are several standard Mediterranean dishes that can be adapted based on ingredients on hand and easily satisfy for a vegetarian main meal. Pasta dishes are a prime example, with classics like mushroom ravioli and spinach lasagna we all know and love. Here are a few more adaptable main dishes to try:

Frittata is a savory egg custard dish that is cooked on the stove and finished in the oven. It can take on a variety of vegetables - leeks, mushrooms, broccoli and greens are especially delicious. 

Couscous is made from rolling semolina flour and water into small pellets. It is a staple food in North Africa, Sicily, and the Middle East because, like pasta, it can transform simply cooked vegetables or a lentil stew into a full-fledged meal. Look for whole grain options.

Dolma are traditional Middle Eastern stuffed vegetables. Although we commonly think of dolma as stuffed grape leaves, really any vegetable that will keep its shape can be stuffed with grains (usually rice or bulgur) and vegetables and baked in the oven or steamed on the stove. Tomatoes, peppers, onions, potatoes, zucchini, and eggplant are popular choices.

Pilafs are baked or steamed rice dishes flavored by plenty of spices and herbs, and often finely chopped vegetables and pulses. They can be served with plant-based stews for double the vegetables. 

Pizza dough is a blank canvas for all kinds of vegetable combinations. Traditional Italians keep it simple with a few ingredients - classic Neapolitan pizza is made with just tomatoes and mozzarella - but these days mushrooms, artichokes, and even zucchini flowers are popular toppings. 

The next time you have vegetables to cook or leftovers to use up, look to one of these traditional dishes. Their flexibility allows you to experiment with different flavor combinations and create personalized, healthy, plant-based meals. For more vegetarian cooking inspiration, look to the recipes below.