Low Sodium Spaghetti with Tomato Sauce and Vegetables

Elevate your pasta night with this wholesome and flavorful Low Sodium Spaghetti with Tomato Sauce and Vegetables, a heart-healthy twist on a classic Italian favorite. Featuring tender whole wheat spaghetti tossed in a robust, herb-infused tomato sauce, this recipe is brimming with nutrient-packed vegetables like zucchini, red bell peppers, and fresh spinach. Simmered with unsalted crushed tomatoes and low-sodium vegetable broth, the sauce delivers rich, savory flavors without added salt, while a sprinkle of fresh parsley adds a bright, fresh finish. Ready in just 45 minutes, this dish is perfect for anyone seeking a delicious, low-sodium meal that doesn't compromise on taste. Ideal for weeknight dinners or meal prep, this recipe is a satisfying, plant-based option the whole family will love.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 oz Whole wheat spaghetti
• 2 tbsp Olive oil
• 1 medium Yellow onion, diced
• 3 cloves Garlic cloves, minced
• 1 medium Red bell pepper, diced
• 1 medium Zucchini, diced
• 2 cups Fresh spinach leaves
• 28 oz Unsalted crushed tomatoes (canned)
• 1 cup Low-sodium vegetable broth
• 1 tsp Dried basil
• 1 tsp Dried oregano
• 0.5 tsp Crushed red pepper flakes (optional)
• 0.25 tsp Ground black pepper
• 2 tbsp Fresh parsley, chopped

Directions

Step 1

Bring a large pot of water to boil. Cook the whole wheat spaghetti according to package instructions, omitting any salt. Drain and set aside.

Step 2

Heat olive oil in a large skillet or saucepan over medium heat. Add the diced onion and cook for 3-4 minutes until softened and translucent.

Step 3

Add the minced garlic and cook for an additional 1-2 minutes, stirring frequently to prevent burning.

Step 4

Stir in the red bell pepper and zucchini. Cook for 5-6 minutes until the vegetables are slightly tender.

Step 5

Add the fresh spinach leaves and cook for 1-2 minutes until wilted.

Step 6

Pour in the unsalted crushed tomatoes and low-sodium vegetable broth. Stir well to combine.

Step 7

Add dried basil, dried oregano, crushed red pepper flakes (if using), and ground black pepper. Stir, then reduce the heat to low and let the sauce simmer for 15 minutes, allowing the flavors to meld together.

Step 8

Taste the sauce and adjust seasonings as needed. Avoid adding salt to keep the dish low-sodium.

Step 9

Toss the cooked spaghetti with the sauce, ensuring the pasta is evenly coated.

Step 10

Serve hot, garnished with fresh chopped parsley. Optionally, add a small sprinkle of no-sodium nutritional yeast for a cheesy flavor if desired.

Nutrition Facts

Serving size	(1886.3g)

Amount per serving	% Daily Value*
Calories	1004.0

Total Fat 32.5g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 277.6mg	0%
Total Carbohydrate 160.4g	0%
Dietary Fiber 34.2g	0%
Total Sugars 41.1g
Protein 31.9g	0%

Vitamin D 0IU	0%
Calcium 325.4mg	0%
Iron 13.4mg	0%
Potassium 3357.2mg	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: 27.6%

Protein: 12.0%

Carbs: 60.4%