Mediterranean Diet Fusilli Pasta with Tomato Sauce

Savor the vibrant flavors of the Mediterranean with this wholesome and hearty Mediterranean Diet Fusilli Pasta with Tomato Sauce recipe. Made with nutrient-rich whole wheat fusilli, a luscious tomato sauce infused with garlic, red onion, dried herbs, and extra virgin olive oil, this dish is both delicious and heart-healthy. Simmered to perfection, the sauce clings to every twist of the fusilli, delivering bold, comforting bites. Finished with fresh parsley, fragrant basil leaves, and a sprinkle of Parmesan cheese, it’s a simple yet elegant meal ready in just 30 minutes. Perfect for busy weeknights, this easy Mediterranean pasta recipe is a must-try for lovers of healthy and flavorful cuisine. Serve it hot for a dinner that captures the essence of the Mediterranean diet!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 250 grams whole wheat fusilli pasta
• 2 tablespoons extra virgin olive oil
• 3 cloves garlic
• 1 medium red onion
• 400 grams canned crushed tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 30 grams grated Parmesan cheese
• 6 leaves fresh basil leaves
• 2 liters water

Directions

Step 1

Bring 2 liters of water to a boil in a large pot. Once boiling, add a pinch of salt and the whole wheat fusilli pasta. Cook according to package instructions or until al dente, about 10-12 minutes.

Step 2

While the pasta cooks, finely chop the garlic cloves and medium red onion.

Step 3

In a large pan, heat the extra virgin olive oil over medium heat. Add the chopped garlic and onion, sautéing for 3-4 minutes until the onion becomes translucent.

Step 4

Add the canned crushed tomatoes to the pan. Stir in the dried oregano and dried basil, and season with salt and black pepper. Lower the heat and let the sauce simmer for 10 minutes, allowing the flavors to meld.

Step 5

Meanwhile, chop the fresh parsley and set aside.

Step 6

Once the pasta is cooked, reserve a cup of the pasta water and then drain the pasta.

Step 7

Return the drained fusilli to the pot, and pour the tomato sauce over the pasta. If the sauce is too thick, add a little reserved pasta water to reach the desired consistency.

Step 8

Mix well until the pasta is fully coated with the sauce.

Step 9

Serve the pasta hot, garnishing each serving with a sprinkle of fresh chopped parsley, 7 grams of grated Parmesan cheese, and a couple of fresh basil leaves.

Step 10

Enjoy your Mediterranean Diet Fusilli Pasta with Tomato Sauce!

Nutrition Facts

Serving size	(2893.8g)

Amount per serving	% Daily Value*
Calories	1428.2

Total Fat 45.0g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 30mg	0%
Sodium 2262.7mg	0%
Total Carbohydrate 223.1g	0%
Dietary Fiber 36.9g	0%
Total Sugars 26.8g
Protein 50.9g	0%

Vitamin D 0IU	0%
Calcium 727.0mg	0%
Iron 14.0mg	0%
Potassium 2778.0mg	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: 27.0%

Protein: 13.6%

Carbs: 59.5%