Heart-Healthy Spaghetti Marinara
Indulge guilt-free with this Heart-Healthy Spaghetti Marinara—an easy, wholesome twist on a classic Italian favorite! Made with fiber-rich whole wheat spaghetti and a robust, veggie-packed marinara sauce, this recipe prioritizes flavor and nutrition in every bite. Freshly minced garlic, onions, grated carrots, and diced zucchini are sautéed to perfection, then simmered with no-salt-added crushed tomatoes, tomato paste, and fragrant dried herbs like oregano and basil. A dash of red pepper flakes offers a customizable kick, while fresh parsley and optional basil add vibrancy to the final dish. Ready in just 45 minutes, this low-sodium, heart-healthy pasta is perfect for weeknight dinners and pairs beautifully with a sprinkle of Parmesan for added indulgence. Make this classic recipe your go-to for a nourishing and satisfying meal!
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Recipe Information
Ingredients
- 12 oz Whole wheat spaghetti
- 2 tbsp Extra virgin olive oil
- 4 cloves Garlic, minced
- 1 Medium onion, finely chopped
- 1 Carrot, finely grated
- 1 Zucchini, finely diced
- 28 oz No-salt-added crushed tomatoes
- 2 tbsp Tomato paste
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.25 tsp Red pepper flakes (optional)
- 0.5 tsp Salt
- 0.25 tsp Freshly ground black pepper
- 2 tbsp Fresh parsley, chopped
- 2 tbsp Fresh basil, chopped (optional garnish)
- 0.25 cup Grated Parmesan (optional, for serving)
Instructions
Bring a large pot of water to a boil. Add a pinch of salt and cook the whole wheat spaghetti according to package instructions until al dente. Drain and set aside, reserving 1/2 cup of the pasta water.
In a large skillet, heat the extra virgin olive oil over medium heat.
Add the minced garlic and chopped onion to the skillet. Sauté for 2-3 minutes, stirring frequently, until soft and fragrant.
Add the grated carrot and diced zucchini to the skillet. Cook for an additional 4-5 minutes, or until the vegetables are tender.
Stir in the no-salt-added crushed tomatoes and tomato paste. Mix well to combine.
Add the dried oregano, dried basil, and red pepper flakes (if using). Season with salt and freshly ground black pepper. Stir to incorporate.
Lower the heat and simmer the sauce for 15-20 minutes, stirring occasionally. Adjust consistency with the reserved pasta water if the sauce becomes too thick.
Taste the sauce and adjust the seasoning as needed.
Combine the cooked spaghetti with the marinara sauce, tossing to coat evenly.
Serve the spaghetti marinara in bowls, garnished with fresh parsley and (if desired) fresh basil and grated Parmesan. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.9 g | 63% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 2267 mg | 99% | |
| Total Carbohydrate | 161.5 g | 59% | |
| Dietary Fiber | 37.2 g | 133% | |
| Total Sugars | 39.2 g | ||
| Protein | 53.7 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 984 mg | 76% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 3486 mg | 74% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
