Mediterranean Diet Spaghetti with Tomato Sauce and Vegetables
Savor the vibrant flavors of the Mediterranean with this wholesome and satisfying Mediterranean Diet Spaghetti with Tomato Sauce and Vegetables. This nutrient-packed dish combines al dente whole-grain spaghetti with a rich, homemade tomato sauce infused with garlic, onions, and aromatic herbs like oregano and basil. A colorful medley of fresh vegetables—red bell pepper, zucchini, cherry tomatoes, and baby spinach—brings texture and nutrition to every bite, while a drizzle of heart-healthy olive oil adds a luxurious finish. Ready in just 45 minutes, this recipe is perfect for a quick weeknight dinner or a healthy meal prep option. Garnished with fresh parsley and basil, this Mediterranean-inspired pasta is as beautiful to serve as it is delightful to eat.
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Recipe Information
Ingredients
- 12 oz Whole-grain spaghetti
- 3 tbsp Olive oil
- 4 cloves Garlic cloves
- 1 medium Yellow onion
- 1 large Red bell pepper
- 1 large Zucchini
- 1.5 cups Cherry tomatoes
- 14 oz Canned crushed tomatoes
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 1 tsp Salt
- 0.5 tsp Black pepper
- 2 cups Baby spinach
- 2 tbsp Fresh parsley
- 2 tbsp Fresh basil
Instructions
Bring a large pot of salted water to a boil. Cook the whole-grain spaghetti according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the spaghetti and set it aside.
While the spaghetti cooks, prepare the vegetables. Finely mince the garlic, dice the onion, and chop the red bell pepper and zucchini into bite-sized pieces. Halve the cherry tomatoes.
In a large skillet over medium heat, heat 2 tablespoons of olive oil. Add the garlic and onion, and sauté for 2-3 minutes until fragrant and translucent.
Add the chopped red bell pepper, zucchini, and cherry tomatoes to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender and slightly caramelized.
Stir in the canned crushed tomatoes, oregano, dried basil, salt, and black pepper. Reduce the heat to low and simmer for 10 minutes, allowing the flavors to meld together.
Add the baby spinach to the skillet and cook for 1-2 minutes until wilted. If the sauce is too thick, stir in a few tablespoons of the reserved pasta water to reach the desired consistency.
Toss the cooked spaghetti with the tomato sauce and vegetables until well-coated. Drizzle with the remaining tablespoon of olive oil.
Plate the spaghetti and garnish with fresh parsley and basil. Serve warm and enjoy a delicious Mediterranean-inspired meal!
Nutrition Facts
Calories |
1163 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.0 g | 62% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5320 mg | 231% | |
| Total Carbohydrate | 168.3 g | 61% | |
| Dietary Fiber | 34.7 g | 124% | |
| Total Sugars | 53.0 g | ||
| Protein | 33.2 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 367 mg | 28% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 3576 mg | 76% | |
*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.
