Mediterranean Diet Spaghetti Marinara
Elevate your pasta night with this wholesome and flavorful Mediterranean Diet Spaghetti Marinara! Made with nutrient-rich whole-grain spaghetti and a vibrant homemade marinara sauce, this recipe is a heart-healthy twist on a classic favorite. The sauce features bold flavors from crushed tomatoes, sweet cherry tomatoes, aromatic garlic, and a medley of dried and fresh herbs like basil and oregano, creating a beautifully balanced dish. A touch of extra-virgin olive oil adds a silky finish, while optional grated Parmesan cheese lends indulgent richness. Quick to prepare in under 40 minutes, this crowd-pleasing recipe is perfect for busy weeknights or elegant dinners alike. Whether you're following a Mediterranean diet or simply craving a light yet comforting meal, this spaghetti marinara is sure to satisfy your taste buds.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 12 ounces Whole-grain spaghetti
- 3 tablespoons Extra-virgin olive oil
- 1 medium Yellow onion, finely chopped
- 4 Garlic cloves, minced
- 28 ounces Crushed tomatoes, no salt added
- 1.5 cups Cherry tomatoes, halved
- 2 tablespoons Tomato paste
- 1 teaspoons Dried oregano
- 1 teaspoons Dried basil
- 0.25 teaspoons Red chili flakes (optional)
- 0.25 cup Fresh basil leaves, chopped
- 1 teaspoons Salt
- 0.25 teaspoons Black pepper, freshly ground
- 0.5 cup Parmesan cheese, grated (optional, for serving)
Instructions
Bring a large pot of salted water to a boil. Add the whole-grain spaghetti and cook according to package instructions until al dente. Reserve 1 cup of pasta water, then drain the spaghetti and set aside.
In a large skillet, heat the extra-virgin olive oil over medium heat.
Add the chopped yellow onion and sauté for 5-7 minutes until softened and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant, ensuring it doesn’t burn.
Add the crushed tomatoes, halved cherry tomatoes, and tomato paste to the skillet. Stir to combine.
Sprinkle in the dried oregano, dried basil, red chili flakes (if using), salt, and freshly ground black pepper. Mix well.
Reduce the heat to low and let the sauce simmer gently for 15-20 minutes, stirring occasionally to prevent sticking.
Taste the sauce and adjust the seasonings as needed.
Add the cooked spaghetti to the skillet with the marinara sauce, tossing to coat. If the sauce is too thick, gradually add some of the reserved pasta water until it reaches your desired consistency.
Stir in the fresh basil just before serving.
Divide the pasta into bowls. Top with grated Parmesan cheese if desired and serve warm.
Nutrition Facts
Calories |
1624 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.2 g | 102% | |
| Saturated Fat | 27.8 g | 139% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 71 mg | 24% | |
| Sodium | 4286 mg | 186% | |
| Total Carbohydrate | 172.8 g | 63% | |
| Dietary Fiber | 36.6 g | 131% | |
| Total Sugars | 47.2 g | ||
| Protein | 80.1 g | 160% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 1653 mg | 127% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 3796 mg | 81% | |
*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.
