Low Sodium Spaghetti with Fresh Vegetables
Delight in the wholesome goodness of this Low Sodium Spaghetti with Fresh Vegetables, a heart-healthy, flavor-packed dish perfect for weeknight dinners or family gatherings. This recipe pairs tender whole wheat spaghetti with a vibrant medley of cherry tomatoes, zucchini, yellow bell peppers, mushrooms, and fresh spinach, creating a beautifully colorful and nutrient-rich meal. Lightly seasoned with salt-free Italian herbs, minced garlic, and a splash of freshly squeezed lemon juice, this low-sodium pasta captures bright, zesty flavors while keeping it health-conscious. Finished with a garnish of fragrant basil leaves, every bite is as aromatic as it is satisfying. Ready in just 35 minutes and loaded with fresh ingredients, this vegan-friendly recipe is ideal for those seeking a quick, low-sodium alternative to classic spaghetti. Serve it as a standalone dish or alongside a crisp green salad for a complete and wholesome meal.
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Recipe Information
Ingredients
- 12 ounces Whole wheat spaghetti
- 2 tablespoons Olive oil
- 3 cloves Garlic, minced
- 2 cups Cherry tomatoes, halved
- 1 medium Zucchini, diced
- 1 medium Yellow bell pepper, diced
- 1 cup Mushrooms, sliced
- 3 cups Spinach, fresh
- 2 tablespoons Lemon juice, freshly squeezed
- 1 teaspoon Italian seasoning (salt-free)
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
- 0.25 cup Fresh basil leaves, for garnish
Instructions
Bring a large pot of water to a boil. Cook the whole wheat spaghetti according to the package instructions, omitting any salt. Reserve 1 cup of pasta water before draining, then set the cooked pasta aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
Add the cherry tomatoes, zucchini, yellow bell pepper, and mushrooms to the skillet. Cook for 6-8 minutes, stirring occasionally, until the vegetables are tender.
Stir in the fresh spinach and cook for another 2-3 minutes until wilted.
Add the cooked spaghetti to the skillet with the vegetables. Toss to combine, adding reserved pasta water a few tablespoons at a time to help coat the pasta evenly.
Stir in the lemon juice, Italian seasoning, black pepper, and red pepper flakes (if using). Mix well to ensure even seasoning.
Serve immediately, garnished with fresh basil leaves.
Nutrition Facts
Calories |
1067 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 46% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1472 mg | 64% | |
| Total Carbohydrate | 148.3 g | 54% | |
| Dietary Fiber | 38.3 g | 137% | |
| Total Sugars | 27.9 g | ||
| Protein | 51.5 g | 103% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 707 mg | 54% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 5845 mg | 124% | |
*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.
