Heart-Healthy Spaghetti with Tomato Sauce and Vegetables
Elevate your pasta night with this heart-healthy spin on a classic favorite! Whole-grain spaghetti serves as the wholesome base for a vibrant, nutrient-packed tomato sauce brimming with fresh vegetables like zucchini, red bell pepper, carrots, and spinach. Flavored with aromatic garlic, onion, and Italian herbs, this sauce combines rich tastes with health-conscious ingredients, including low-sodium crushed tomatoes and a touch of olive oil. Ready in just 40 minutes, this fiber-filled meal is perfect for busy weeknights and pairs beautifully with a sprinkle of fresh parsley or optional Parmesan cheese for added flair. Whether you're prioritizing healthy eating or simply love a veggie-forward pasta dish, this recipe is sure to satisfy!
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Recipe Information
Ingredients
- 12 ounces Whole-grain spaghetti
- 1 tablespoon Olive oil
- 1 medium Yellow onion
- 3 cloves Garlic cloves
- 1 large Red bell pepper
- 1 medium Zucchini
- 1 medium Carrot
- 28 ounces Canned crushed tomatoes (low-sodium)
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.25 teaspoon Ground black pepper
- 4 cups Spinach (fresh)
- 2 tablespoons Fresh parsley
- 0.25 cup Grated Parmesan cheese (optional)
Instructions
Bring a large pot of water to a boil. Add a pinch of salt if desired. Cook the whole-grain spaghetti according to package instructions until al dente, approximately 8-10 minutes. Drain and set aside.
While the pasta cooks, heat olive oil in a large skillet over medium heat.
Dice the yellow onion, mince the garlic cloves, and add them to the skillet. Sauté for 3-4 minutes until softened and fragrant.
Chop the red bell pepper, zucchini, and carrot into small, bite-sized pieces. Add them to the skillet and cook for 5-7 minutes, stirring occasionally, until the vegetables are tender.
Pour the canned crushed tomatoes into the skillet and stir to combine.
Sprinkle in the dried oregano, dried basil, and ground black pepper. Stir well and simmer the sauce for 10 minutes, allowing the flavors to meld.
Add the fresh spinach to the skillet and stir until wilted, about 1-2 minutes.
Remove the skillet from the heat. Taste and adjust seasoning as needed.
Serve the cooked spaghetti on plates and ladle the vegetable tomato sauce on top.
Garnish with a sprinkle of fresh parsley and grated Parmesan cheese if desired.
Enjoy your heart-healthy spaghetti dish!
Nutrition Facts
Calories |
1226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.0 g | 47% | |
| Saturated Fat | 13.9 g | 70% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 3057 mg | 133% | |
| Total Carbohydrate | 186.5 g | 68% | |
| Dietary Fiber | 40.8 g | 146% | |
| Total Sugars | 55.6 g | ||
| Protein | 60.4 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1084 mg | 83% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 4403 mg | 94% | |
*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.
