Low Sodium Spaghetti with Marinara Sauce
Treat yourself to a wholesome and heart-friendly dinner with this Low Sodium Spaghetti with Marinara Sauce. Crafted with whole wheat spaghetti and a homemade sauce of unsalted crushed tomatoes, fresh cherry tomatoes, and aromatic herbs like oregano and basil, this recipe is the perfect balance of flavor and nutrition. Each bite bursts with vibrant, savory goodness thanks to sautéed onions, garlic, and a hint of crushed red pepper flakes for optional spice. Simmered to perfection, this low-sodium marinara guarantees all the comforting appeal of classic pasta dishes without the high sodium content. Ready in just 45 minutes, it’s a tasty, health-conscious option for family dinners that pairs beautifully with a crisp side salad or roasted vegetables. Garnish with fresh parsley for an extra pop of freshness, and enjoy this guilt-free bowl of pasta packed with wholesome ingredients.
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Recipe Information
Ingredients
- 12 ounces Whole wheat spaghetti
- 2 tablespoons Olive oil
- 1 medium (diced) White onion
- 4 minced Garlic cloves
- 28 ounces Unsalted canned crushed tomatoes
- 2 tablespoons Tomato paste (no salt added)
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Crushed red pepper flakes (optional)
- 2 tablespoons Fresh parsley (chopped)
- 0.25 teaspoon Freshly ground black pepper
- 1 cup Fresh cherry tomatoes (halved)
- 0.5 cup Water
Instructions
Bring a large pot of water to a boil. Add the whole wheat spaghetti and cook according to package instructions until al dente, typically about 9-11 minutes. Drain and set aside.
In a large skillet or saucepan, heat the olive oil over medium heat.
Add the diced onion and sauté for 5-6 minutes, or until softened and translucent. Stir frequently to avoid any browning.
Add the minced garlic and cook for an additional 1-2 minutes until fragrant, stirring constantly.
Pour in the unsalted crushed tomatoes and stir in the tomato paste. Add the 1/2 cup of water to thin the sauce slightly.
Stir in the oregano, basil, and crushed red pepper flakes (if using), then season with freshly ground black pepper.
Simmer the sauce over low heat for 15-20 minutes, stirring occasionally, to allow the flavors to meld together.
Five minutes before the sauce is done simmering, stir in the halved cherry tomatoes for a fresh burst of flavor.
Taste the sauce and adjust seasoning with additional herbs or black pepper if needed.
Toss the cooked spaghetti with the marinara sauce until evenly coated. Serve hot, garnished with fresh parsley for a pop of color and flavor.
Nutrition Facts
Calories |
969 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 42% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 108 mg | 5% | |
| Total Carbohydrate | 155.6 g | 57% | |
| Dietary Fiber | 32.2 g | 115% | |
| Total Sugars | 39.5 g | ||
| Protein | 30.1 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2799 mg | 60% | |
*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.
