Mediterranean Diet Fusilli Pasta with Tomato Sauce
Savor the vibrant flavors of the Mediterranean with this wholesome Mediterranean Diet Fusilli Pasta with Tomato Sauce recipe. Featuring nutty whole wheat fusilli, a rich and aromatic tomato sauce made with garlic, red onion, and fragrant dried herbs like oregano and basil, this dish is a celebration of healthy and delicious cuisine. Simmered in extra virgin olive oil, the sauce is complemented by fresh parsley and basil, while a sprinkle of Parmesan cheese adds the perfect hint of indulgence. Ready in just 30 minutes, this pasta recipe is ideal for busy weeknights or weekend gatherings, offering a nutritious twist on the classic Italian staple. Perfect for fans of heart-healthy meals, Mediterranean cooking, and easy dinner recipes!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 250 grams whole wheat fusilli pasta
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic
- 1 medium red onion
- 400 grams canned crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 30 grams grated Parmesan cheese
- 6 leaves fresh basil leaves
- 2 liters water
Instructions
Bring 2 liters of water to a boil in a large pot. Once boiling, add a pinch of salt and the whole wheat fusilli pasta. Cook according to package instructions or until al dente, about 10-12 minutes.
While the pasta cooks, finely chop the garlic cloves and medium red onion.
In a large pan, heat the extra virgin olive oil over medium heat. Add the chopped garlic and onion, sautéing for 3-4 minutes until the onion becomes translucent.
Add the canned crushed tomatoes to the pan. Stir in the dried oregano and dried basil, and season with salt and black pepper. Lower the heat and let the sauce simmer for 10 minutes, allowing the flavors to meld.
Meanwhile, chop the fresh parsley and set aside.
Once the pasta is cooked, reserve a cup of the pasta water and then drain the pasta.
Return the drained fusilli to the pot, and pour the tomato sauce over the pasta. If the sauce is too thick, add a little reserved pasta water to reach the desired consistency.
Mix well until the pasta is fully coated with the sauce.
Serve the pasta hot, garnishing each serving with a sprinkle of fresh chopped parsley, 7 grams of grated Parmesan cheese, and a couple of fresh basil leaves.
Enjoy your Mediterranean Diet Fusilli Pasta with Tomato Sauce!
Nutrition Facts
Calories |
1428 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.0 g | 58% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 2263 mg | 98% | |
| Total Carbohydrate | 223.1 g | 81% | |
| Dietary Fiber | 36.9 g | 132% | |
| Total Sugars | 26.8 g | ||
| Protein | 50.9 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 727 mg | 56% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2778 mg | 59% | |
*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.
