Mediterranean Diet Classic Spaghetti with Marinara Sauce

Elevate your pasta night with this Mediterranean Diet Classic Spaghetti with Marinara Sauce, a wholesome and flavorful dish that combines simplicity with nutritious ingredients. Made with tender whole grain spaghetti and a vibrant, homemade marinara sauce, this recipe bursts with the bold flavors of garlic, red onion, dried herbs, and luscious canned tomatoes. A touch of extra virgin olive oil ties it all together, while fresh basil adds a fragrant finish. Ready in just 45 minutes, this heart-healthy meal is perfect for weeknights and pairs beautifully with a crisp green salad or whole grain bread. Serve with a sprinkle of Parmesan cheese for an optional touch of indulgence. It's a deliciously easy way to embrace the Mediterranean lifestyle!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 ounces whole grain spaghetti
• 2 tablespoons extra virgin olive oil
• 4 garlic cloves, minced
• 1 medium red onion, finely chopped
• 28 ounces canned whole peeled tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoons salt
• 0.25 teaspoon black pepper
• 0.5 cup fresh basil leaves, chopped
• 0.25 cup Parmesan cheese, grated (optional)

Directions

Step 1

Bring a large pot of salted water to a boil over high heat.

Step 2

Add the whole grain spaghetti and cook according to the package instructions until al dente. Drain and set aside.

Step 3

While the spaghetti is cooking, heat the olive oil in a large saucepan over medium heat.

Step 4

Add the minced garlic and chopped red onion to the saucepan. Sauté for about 5 minutes or until the onions are soft and translucent.

Step 5

Pour the canned whole peeled tomatoes into the saucepan along with their juices. Use a wooden spoon to break up the tomatoes as they cook.

Step 6

Stir in the dried oregano, dried basil, salt, and black pepper.

Step 7

Let the marinara sauce simmer uncovered for about 20 minutes, stirring occasionally, until it has thickened to your liking.

Step 8

Once the sauce is ready, taste and adjust seasonings if needed.

Step 9

Add the cooked spaghetti to the sauce and toss until the pasta is evenly coated.

Step 10

Serve the spaghetti topped with fresh basil leaves and, if desired, a sprinkle of grated Parmesan cheese.

Nutrition Facts

Serving size	(1468.5g)

Amount per serving	% Daily Value*
Calories	1200.6

Total Fat 49.6g	0%
Saturated Fat 15.3g	0%
Polyunsaturated Fat g
Cholesterol 47.4mg	0%
Sodium 3094.2mg	0%
Total Carbohydrate 156.8g	0%
Dietary Fiber 33.7g	0%
Total Sugars 40.9g
Protein 51.9g	0%

Vitamin D 0IU	0%
Calcium 1020.5mg	0%
Iron 16.4mg	0%
Potassium 2389.8mg	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: 34.8%

Protein: 16.2%

Carbs: 49.0%