Heart-Healthy Spaghetti with Marinara Sauce
Savor the wholesome goodness of Heart-Healthy Spaghetti with Marinara Sauce, a nutritious spin on the classic comfort dish that’s perfect for mindful eating. This recipe features fiber-rich whole-grain spaghetti paired with a flavorful, homemade marinara sauce crafted from juicy no-salt-added crushed tomatoes, aromatic garlic, and a medley of fresh vegetables like carrots, celery, and onion. Enhanced with heart-friendly ingredients like extra-virgin olive oil and a medley of herbs including oregano, basil, and optional red pepper flakes for a hint of heat, this dish delivers both delicious taste and health-conscious ingredients. Ready in just 45 minutes, it's easy to prepare and perfect for weeknight dinners or meal prepping. Garnish with chopped parsley for a fresh burst of flavor and enjoy a balanced meal that supports a healthy lifestyle. Ideal for anyone seeking low-sodium, high-fiber recipes with all the comforting warmth of a classic pasta dish!
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Recipe Information
Ingredients
- 8 ounces Whole-grain spaghetti
- 2 tablespoons Extra-virgin olive oil
- 1 medium Yellow onion, finely diced
- 3 Garlic cloves, minced
- 2 medium Carrots, finely diced
- 2 Celery stalks, finely diced
- 28 ounces Canned, no-salt-added crushed tomatoes
- 1 cup Low-sodium vegetable broth
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.25 teaspoon Red pepper flakes (optional)
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
- 0.5 teaspoon Freshly ground black pepper
- 0.5 teaspoon Salt (optional, or salt substitute)
Instructions
Bring a large pot of water to a boil. Cook the whole-grain spaghetti according to package instructions, omitting salt and oil. Drain and set aside.
While the pasta is cooking, heat the extra-virgin olive oil in a large skillet or saucepan over medium heat.
Add the diced onion and cook, stirring occasionally, until softened and translucent, about 3-4 minutes.
Stir in the minced garlic, diced carrots, and diced celery. Cook for 5-7 minutes, stirring frequently, until the vegetables are tender.
Add the canned crushed tomatoes and low-sodium vegetable broth to the skillet, stirring to combine.
Season the sauce with dried oregano, dried basil, black pepper, and red pepper flakes if using. Add salt or a salt substitute, if desired, keeping heart-health guidelines in mind.
Reduce the heat to low and let the sauce simmer for 15-20 minutes, stirring occasionally, to allow the flavors to meld together.
Taste the sauce and adjust seasoning as needed. If the sauce is too thick, you can add a splash of additional vegetable broth.
Serve the cooked whole-grain spaghetti topped with the marinara sauce. Garnish with fresh parsley, if desired.
Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
888 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1555 mg | 68% | |
| Total Carbohydrate | 143.9 g | 52% | |
| Dietary Fiber | 33.2 g | 119% | |
| Total Sugars | 47.4 g | ||
| Protein | 27.1 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 380 mg | 29% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 3722 mg | 79% | |
*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.
