Low Sodium Spaghetti with Tomato Sauce and Vegetables
Delight in a heart-healthy, flavor-packed dish with this Low Sodium Spaghetti with Tomato Sauce and Vegetables, a perfect option for those seeking a wholesome meal without sacrificing taste. Featuring whole wheat spaghetti tossed in a vibrant, homemade tomato sauce brimming with garden-fresh veggies like red bell peppers, zucchini, and spinach, this recipe is rich in nutrients and low in sodium. Infused with aromatic dried basil, oregano, and a hint of garlic, the sauce comes together effortlessly with unsalted crushed tomatoes and a touch of low-sodium vegetable broth. Ideal for busy weeknights, this easy-to-make dish, ready in under 45 minutes, serves as a hearty yet guilt-free dinner choice. Garnish with fresh parsley for a pop of color and enjoy a simple, satisfying meal that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 12 oz Whole wheat spaghetti
- 2 tbsp Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 1 medium Zucchini, diced
- 2 cups Fresh spinach leaves
- 28 oz Unsalted crushed tomatoes (canned)
- 1 cup Low-sodium vegetable broth
- 1 tsp Dried basil
- 1 tsp Dried oregano
- 0.5 tsp Crushed red pepper flakes (optional)
- 0.25 tsp Ground black pepper
- 2 tbsp Fresh parsley, chopped
Instructions
Bring a large pot of water to boil. Cook the whole wheat spaghetti according to package instructions, omitting any salt. Drain and set aside.
Heat olive oil in a large skillet or saucepan over medium heat. Add the diced onion and cook for 3-4 minutes until softened and translucent.
Add the minced garlic and cook for an additional 1-2 minutes, stirring frequently to prevent burning.
Stir in the red bell pepper and zucchini. Cook for 5-6 minutes until the vegetables are slightly tender.
Add the fresh spinach leaves and cook for 1-2 minutes until wilted.
Pour in the unsalted crushed tomatoes and low-sodium vegetable broth. Stir well to combine.
Add dried basil, dried oregano, crushed red pepper flakes (if using), and ground black pepper. Stir, then reduce the heat to low and let the sauce simmer for 15 minutes, allowing the flavors to meld together.
Taste the sauce and adjust seasonings as needed. Avoid adding salt to keep the dish low-sodium.
Toss the cooked spaghetti with the sauce, ensuring the pasta is evenly coated.
Serve hot, garnished with fresh chopped parsley. Optionally, add a small sprinkle of no-sodium nutritional yeast for a cheesy flavor if desired.
Nutrition Facts
Calories |
1004 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 278 mg | 12% | |
| Total Carbohydrate | 160.4 g | 58% | |
| Dietary Fiber | 34.2 g | 122% | |
| Total Sugars | 41.1 g | ||
| Protein | 31.9 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 325 mg | 25% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 3357 mg | 71% | |
*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.
