Mediterranean Diet Spaghetti with Marinara Sauce
Elevate your pasta night with this hearty and wholesome Mediterranean Diet Spaghetti with Marinara Sauce! This recipe combines the rich, tangy flavors of homemade marinara with the robust texture of whole wheat spaghetti, making it a nutritious and satisfying meal. Featuring vibrant ingredients like crushed tomatoes, garlic, and fresh parsley, the sauce is perfectly balanced with dried oregano, basil, and a touch of red pepper flakes for a hint of spice. Cooked in extra virgin olive oil, this dish embraces the Mediterranean diet's emphasis on heart-healthy fats and minimally processed ingredients. Ready in just 35 minutes, it’s quick to prepare and ideal for busy evenings. Serve with a sprinkle of Parmesan cheese or keep it dairy-free for a lighter option—this recipe delights every palate!
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Recipe Information
Ingredients
- 16 oz whole wheat spaghetti
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion
- 3 large garlic cloves
- 28 oz crushed tomatoes
- 1.5 tsp dried oregano
- 1.5 tsp dried basil
- 0.25 tsp red pepper flakes
- 0.5 tsp salt
- 0.25 tsp black pepper
- 2 tbsp fresh parsley
- grated Parmesan cheese (optional, for serving)
Instructions
Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to package instructions until al dente. Reserve 1 cup of pasta water before draining, then set the spaghetti aside.
While the pasta cooks, heat the extra virgin olive oil in a large skillet over medium heat.
Dice the yellow onion and sauté it in the skillet for 3-4 minutes until soft and translucent.
Mince the garlic cloves and add them to the skillet. Sauté for another 1-2 minutes until fragrant, being careful not to burn the garlic.
Pour in the crushed tomatoes and stir to combine with the onion and garlic.
Add the dried oregano, dried basil, red pepper flakes, salt, and black pepper to the skillet. Stir well and bring the sauce to a simmer.
Let the sauce simmer on low heat for 10-15 minutes, stirring occasionally. If the sauce becomes too thick, add a splash of the reserved pasta water to reach your desired consistency.
Taste the marinara sauce and adjust the seasoning if needed.
Toss the cooked spaghetti with the marinara sauce until fully coated. Add more pasta water if necessary to help the sauce adhere to the pasta.
Serve immediately, topped with freshly chopped parsley and grated Parmesan cheese, if desired.
Nutrition Facts
Calories |
1073 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.0 g | 44% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1348 mg | 59% | |
| Total Carbohydrate | 175.8 g | 64% | |
| Dietary Fiber | 34.0 g | 121% | |
| Total Sugars | 32.2 g | ||
| Protein | 35.7 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 351 mg | 27% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2717 mg | 58% | |
*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.
