Mediterranean Diet Spaghetti Meat Sauce
Elevate a classic weeknight favorite with this Mediterranean Diet Spaghetti Meat Sauce, a wholesome and flavor-packed twist on traditional spaghetti. Made with heart-healthy extra virgin olive oil, lean ground turkey, and whole-grain spaghetti, this recipe adheres to the principles of the Mediterranean diet while delivering bold, satisfying flavors. Aromatic garlic, onion, and a blend of oregano, basil, and ground cinnamon infuse the sauce with a fragrant depth, and Kalamata olives add a briny Mediterranean flair. Simmered to perfection with crushed tomatoes and finished with fresh parsley, this meat sauce pairs beautifully with al dente pasta and optional Parmesan cheese for a vibrant, nutritious meal. Fast to prepare and ideal for busy evenings, this dish is both healthy and indulgent—a must-try for Mediterranean food lovers and spaghetti enthusiasts alike.
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Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 medium Yellow onion, finely chopped
- 4 cloves Garlic cloves, minced
- 1 pound Lean ground turkey
- 2 tablespoons Tomato paste
- 28 ounces Crushed tomatoes (no added salt)
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.25 teaspoon Ground cinnamon
- 2 tablespoons Fresh parsley, chopped (plus extra for garnish)
- 0.5 cup Kalamata olives, pitted and sliced
- 1 teaspoon Sea salt
- 0.5 teaspoon Freshly ground black pepper
- 12 ounces Whole-grain spaghetti
- 0.25 cup Grated Parmesan cheese (optional)
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the ground turkey and cook, breaking it apart with a wooden spoon, for about 6-8 minutes or until fully cooked with no pink remaining.
Stir in the tomato paste, mixing well to coat the turkey and intensify the flavor.
Pour in the crushed tomatoes and stir to combine.
Mix in the oregano, basil, cinnamon, chopped parsley, sea salt, and black pepper. Let the mixture come to a gentle simmer.
Partially cover the saucepan with a lid, lower the heat to medium-low, and let the sauce simmer for 25-30 minutes, stirring occasionally.
While the sauce cooks, bring a large pot of salted water to a boil. Cook the whole-grain spaghetti according to the package instructions until al dente. Drain and set aside.
Stir the sliced Kalamata olives into the sauce during the last 5 minutes of cooking.
Serve the sauce over plates of spaghetti and garnish with extra parsley. Sprinkle with grated Parmesan cheese if desired.
Nutrition Facts
Calories |
2022 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.9 g | 136% | |
| Saturated Fat | 26.8 g | 134% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 5506 mg | 239% | |
| Total Carbohydrate | 160.0 g | 58% | |
| Dietary Fiber | 36.5 g | 130% | |
| Total Sugars | 35.1 g | ||
| Protein | 142.1 g | 284% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1070 mg | 82% | |
| Iron | 22.6 mg | 126% | |
| Potassium | 3820 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.
