Mediterranean Diet Baked Rigatoni
Indulge in the wholesome flavors of the Mediterranean with this irresistible Mediterranean Diet Baked Rigatoni recipe. This dish combines hearty whole grain rigatoni with a robust, veggie-packed tomato sauce featuring sautéed onion, red bell pepper, zucchini, and a splash of crushed tomatoes seasoned with oregano, basil, and a pinch of red pepper flakes. Briny kalamata olives and creamy feta cheese add bold, authentic Mediterranean flair, while a finishing touch of fresh basil ensures a burst of vibrant freshness. Baked to perfection in under an hour, this healthy and satisfying meal is ideal for busy weeknights or as a crowd-pleasing centerpiece. Perfect for those following the Mediterranean diet, it's a nourishing, flavorful choice your family will love.
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Recipe Information
Ingredients
- 12 oz whole grain rigatoni
- 3 tbsp extra virgin olive oil
- 3 cloves garlic
- 1 medium onion
- 1 large red bell pepper
- 1 medium zucchini
- 28 oz canned crushed tomatoes
- 1 tsp dried oregano
- 1 tsp dried basil
- 0.25 tsp red pepper flakes
- 0.5 cup kalamata olives
- 0.75 cup feta cheese
- 0.25 cup fresh basil
- 0.5 tsp salt
- 0.5 tsp black pepper
Instructions
Preheat your oven to 375°F (190°C).
Cook the whole grain rigatoni according to the package instructions until just al dente. Drain and set aside.
While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.
Mince the garlic and chop the onion, red bell pepper, and zucchini into small, bite-sized pieces.
Add the garlic and chopped onion to the skillet and sauté for about 3 minutes until the onion is translucent.
Add the red bell pepper and zucchini to the skillet and cook for another 5 minutes, stirring occasionally, until the vegetables are slightly softened.
Stir in the crushed tomatoes, dried oregano, dried basil, red pepper flakes, salt, and black pepper. Bring to a simmer and cook for 10 minutes to allow the flavors to meld.
Slice the kalamata olives in half and add them to the sauce along with half of the crumbled feta cheese. Stir to combine.
Combine the cooked rigatoni with the sauce and mix thoroughly so that the pasta is evenly coated.
Transfer the pasta and sauce mixture to a large baking dish. Sprinkle the remaining feta cheese evenly over the top.
Drizzle the remaining tablespoon of olive oil over the feta cheese.
Bake in the preheated oven for 20 minutes, until the top is lightly browned and bubbly.
Remove from the oven and allow the dish to cool for 5 minutes.
Garnish with fresh basil leaves before serving.
Nutrition Facts
Calories |
2550 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.0 g | 138% | |
| Saturated Fat | 26.8 g | 134% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 6773 mg | 294% | |
| Total Carbohydrate | 339.3 g | 123% | |
| Dietary Fiber | 49.1 g | 175% | |
| Total Sugars | 66.0 g | ||
| Protein | 76.6 g | 153% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 1048 mg | 81% | |
| Iron | 26.0 mg | 144% | |
| Potassium | 4636 mg | 99% | |
*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.
