Mediterranean Diet Spaghetti with Fresh Vegetables
Transport your taste buds to the sunny shores of the Mediterranean with this vibrant and wholesome Mediterranean Diet Spaghetti with Fresh Vegetables. Packed with colorful produce like cherry tomatoes, zucchini, yellow bell pepper, and fresh spinach, this dish is a feast for both the eyes and palate. Whole wheat spaghetti serves as a nutritious base, tossed in fragrant extra virgin olive oil infused with garlic and red onion for an irresistible aroma. Kalamata olives, fresh basil, and a splash of zesty lemon juice elevate the flavors, while optional crumbled feta offers a creamy, savory finish. Quick and easy to prepare in under 40 minutes, this recipe is perfect for a healthy weeknight dinner that doesn’t skimp on flavor. Whether you enjoy it as-is or add a pinch of crushed red pepper for a spicy kick, this Mediterranean-inspired dish is sure to become a household favorite!
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Recipe Information
Ingredients
- 12 oz Whole wheat spaghetti
- 3 tbsp Extra virgin olive oil
- 3 cloves Garlic cloves, minced
- 1 medium Red onion, thinly sliced
- 2 cups Cherry tomatoes, halved
- 1 medium Zucchini, diced
- 1 medium Yellow bell pepper, diced
- 0.5 cup Kalamata olives, pitted and halved
- 2 cups Fresh spinach leaves
- 0.25 cup Fresh basil, roughly chopped
- 0.5 cup Feta cheese, crumbled (optional for vegetarian option)
- 2 tbsp Lemon juice
- 0.5 tsp Crushed red pepper flakes
- 1 tsp Salt
- 0.5 tsp Black pepper
Instructions
Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining the spaghetti.
While the pasta cooks, heat the olive oil in a large skillet over medium heat.
Add the minced garlic and sliced red onion to the skillet. Sauté for 2-3 minutes, or until the onion begins to soften.
Add the cherry tomatoes, zucchini, and yellow bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.
Stir in the Kalamata olives, fresh spinach, salt, black pepper, and crushed red pepper flakes. Cook for an additional 2-3 minutes, just until the spinach wilts.
Reduce the heat to low and add the cooked spaghetti to the skillet. Toss to combine the pasta with the vegetables. If the mixture seems dry, add reserved pasta water a few tablespoons at a time until the desired consistency is reached.
Drizzle the lemon juice over the pasta and top with fresh basil. Toss gently to combine.
If desired, sprinkle crumbled feta cheese on top of the finished dish.
Serve immediately and enjoy a healthy, Mediterranean-inspired meal!
Nutrition Facts
Calories |
1598 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.0 g | 127% | |
| Saturated Fat | 28.4 g | 142% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 5365 mg | 233% | |
| Total Carbohydrate | 149.4 g | 54% | |
| Dietary Fiber | 31.0 g | 111% | |
| Total Sugars | 29.3 g | ||
| Protein | 47.9 g | 96% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 954 mg | 73% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2849 mg | 61% | |
*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.
