Mediterranean Diet Classic Spaghetti with Marinara Sauce
Experience the vibrant, heart-healthy flavors of the Mediterranean Diet with this Classic Spaghetti with Marinara Sauce recipe. Made with whole grain spaghetti, extra virgin olive oil, and a rich homemade marinara sauce infused with garlic, red onion, and aromatic dried herbs, this dish is a wholesome twist on traditional pasta favorites. Canned whole peeled tomatoes provide the base for the sauce, which simmers to perfection and pairs beautifully with the freshness of chopped basil leaves. Ready in under 45 minutes, this recipe is ideal for busy weeknights yet elegant enough for entertaining. Serve with a sprinkle of Parmesan cheese for an optional, creamy finish. Perfect for Mediterranean cuisine enthusiasts, this dish is a celebration of simple, nourishing ingredients and bold flavors.
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Recipe Information
Ingredients
- 12 ounces whole grain spaghetti
- 2 tablespoons extra virgin olive oil
- 4 garlic cloves, minced
- 1 medium red onion, finely chopped
- 28 ounces canned whole peeled tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoons salt
- 0.25 teaspoon black pepper
- 0.5 cup fresh basil leaves, chopped
- 0.25 cup Parmesan cheese, grated (optional)
Instructions
Bring a large pot of salted water to a boil over high heat.
Add the whole grain spaghetti and cook according to the package instructions until al dente. Drain and set aside.
While the spaghetti is cooking, heat the olive oil in a large saucepan over medium heat.
Add the minced garlic and chopped red onion to the saucepan. Sauté for about 5 minutes or until the onions are soft and translucent.
Pour the canned whole peeled tomatoes into the saucepan along with their juices. Use a wooden spoon to break up the tomatoes as they cook.
Stir in the dried oregano, dried basil, salt, and black pepper.
Let the marinara sauce simmer uncovered for about 20 minutes, stirring occasionally, until it has thickened to your liking.
Once the sauce is ready, taste and adjust seasonings if needed.
Add the cooked spaghetti to the sauce and toss until the pasta is evenly coated.
Serve the spaghetti topped with fresh basil leaves and, if desired, a sprinkle of grated Parmesan cheese.
Nutrition Facts
Calories |
1201 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.6 g | 64% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 47 mg | 16% | |
| Sodium | 3094 mg | 135% | |
| Total Carbohydrate | 156.8 g | 57% | |
| Dietary Fiber | 33.7 g | 120% | |
| Total Sugars | 40.9 g | ||
| Protein | 51.9 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1020 mg | 78% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 2390 mg | 51% | |
*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.
