Mediterranean Diet Lagman
Discover a vibrant fusion of flavors with our Mediterranean Diet Lagman, a wholesome twist on the traditional Central Asian noodle dish. This recipe combines the heartiness of whole wheat spaghetti with a medley of colorful, nutrient-packed vegetables like zucchini, eggplant, and spinach, all simmered in a fragrant spice blend of cumin, paprika, and coriander. A splash of olive oil lends depth, while fresh parsley and a squeeze of lemon brighten each bite, making this dish as refreshing as it is satisfying. Perfect for fans of Mediterranean cuisine, this one-pot wonder is quick to prepare in under an hour and delivers a nourishing, plant-based meal for the whole family. Whether you're seeking a healthy dinner or a flavorful way to embrace the Mediterranean diet, this Lagman is guaranteed to impress.
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Recipe Information
Ingredients
- 200 g Whole wheat spaghetti
- 3 tbsp Olive oil
- 3 pieces Garlic cloves, minced
- 1 medium Red onion, diced
- 1 large Red bell pepper, julienned
- 1 medium Zucchini, sliced
- 1 medium Carrot, julienned
- 2 large Tomatoes, chopped
- 1 medium Eggplant, cubed
- 100 g Fresh spinach
- 500 ml Vegetable broth
- 1 tsp Ground cumin
- 1 tsp Paprika
- 1 tsp Coriander powder
- 0.5 tsp Salt
- 0.5 tsp Black pepper
- 2 tbsp Parsley, chopped
- 1 piece Lemon, wedges
Instructions
Bring a large pot of salted water to a boil and cook the whole wheat spaghetti until al dente, according to package instructions. Drain and set aside.
In a large skillet, heat olive oil over medium heat. Add the minced garlic and diced red onion, sautéing until fragrant and the onion becomes translucent, about 3-4 minutes.
Add the red bell pepper, zucchini, carrot, and eggplant to the skillet. Continue to cook, stirring occasionally, until the vegetables start to soften, about 5-7 minutes.
Stir in the chopped tomatoes and cook for an additional 3-5 minutes until they begin to break down.
Pour in the vegetable broth, and stir in the ground cumin, paprika, coriander powder, salt, and black pepper. Bring the mixture to a gentle simmer.
Add the fresh spinach to the skillet. Allow it to wilt down for about 2 minutes.
Add the cooked spaghetti to the vegetable mixture, stirring well to combine and heat through.
Adjust seasoning to taste, and let everything simmer together for an additional 2-3 minutes.
Serve the Lagman hot, garnished with chopped parsley and lemon wedges on the side for an added zest.
Nutrition Facts
Calories |
1152 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.0 g | 65% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2550 mg | 111% | |
| Total Carbohydrate | 154.7 g | 56% | |
| Dietary Fiber | 39.0 g | 139% | |
| Total Sugars | 44.9 g | ||
| Protein | 34.7 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 420 mg | 32% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 3958 mg | 84% | |
*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.
