Mediterranean Diet Spaghetti Marinara

Embrace the fresh, wholesome flavors of the Mediterranean with this Mediterranean Diet Spaghetti Marinara, a nutritious twist on a timeless classic. Made with hearty whole-grain spaghetti and a homemade marinara sauce bursting with vibrant ingredients like crushed tomatoes, sweet cherry tomatoes, and fragrant garlic, this recipe proves that eating healthy doesn’t mean sacrificing taste. A blend of dried oregano, basil, and a touch of red chili flakes adds a subtle depth, while a generous drizzle of extra-virgin olive oil ties the dish together with its signature richness. Garnished with fresh basil and an optional sprinkle of Parmesan, this quick and easy dish, ready in just 40 minutes, makes for a perfect weeknight dinner. Packed with Mediterranean-inspired flavors, this recipe is a heart-healthy, family-friendly favorite that will instantly transport your taste buds to the sun-drenched coasts of Italy!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

In a large skillet, heat the extra-virgin olive oil over medium heat.

Step 3

Add the chopped yellow onion and sauté for 5-7 minutes until softened and translucent.

Step 4

Stir in the minced garlic and cook for 1 minute until fragrant, ensuring it doesn’t burn.

Step 5

Add the crushed tomatoes, halved cherry tomatoes, and tomato paste to the skillet. Stir to combine.

Step 6

Sprinkle in the dried oregano, dried basil, red chili flakes (if using), salt, and freshly ground black pepper. Mix well.

Step 7

Reduce the heat to low and let the sauce simmer gently for 15-20 minutes, stirring occasionally to prevent sticking.

Step 8

Taste the sauce and adjust the seasonings as needed.

Step 9

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.

Step 10

Stir in the fresh basil just before serving.

Step 11

Divide the pasta into bowls. Top with grated Parmesan cheese if desired and serve warm.

Nutrition Facts

Serving size	(1739.5g)

Amount per serving	% Daily Value*
Calories	1623.7

Total Fat 79.2g	0%
Saturated Fat 27.8g	0%
Polyunsaturated Fat g
Cholesterol 71.4mg	0%
Sodium 4285.7mg	0%
Total Carbohydrate 172.8g	0%
Dietary Fiber 36.6g	0%
Total Sugars 47.2g
Protein 80.1g	0%

Vitamin D 47.6IU	0%
Calcium 1652.9mg	0%
Iron 14.9mg	0%
Potassium 3796.3mg	0%

*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.

Source of Calories

Fat: 41.3%

Protein: 18.6%

Carbs: 40.1%