Mediterranean Diet Penne with Meat Sauce

Elevate your pasta night with this hearty and wholesome Mediterranean Diet Penne with Meat Sauce! This vibrant dish combines tender whole wheat penne with a rich, flavorful sauce made from lean ground beef, crushed tomatoes, and a medley of fresh vegetables like zucchini, red bell pepper, and spinach. Infused with classic Mediterranean seasonings like oregano and basil, every bite is layered with bold, savory notes. A finishing touch of crumbled feta cheese and fresh parsley adds a creamy and herbaceous flair, making this dish as nutritious as it is delicious. Perfect for a family meal or meal prep, this easy pasta recipe is packed with protein, fiber, and fresh ingredients, aligning beautifully with Mediterranean diet principles. Ready in under an hour and ideal for busy weeknights, this balanced pasta dish is sure to become a staple in your kitchen!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 12 oz whole wheat penne pasta
• 2 tbsp olive oil
• 1 medium, diced onion
• 4 cloves, minced garlic
• 1 lb lean ground beef
• 28 oz canned crushed tomatoes
• 2 tbsp tomato paste
• 1 medium, diced red bell pepper
• 1 medium, chopped zucchini
• 2 tsp dried oregano
• 2 tsp dried basil
• 0.5 tsp ground black pepper
• 1 tsp sea salt
• 3 cups fresh spinach
• 4 oz feta cheese
• 0.25 cup, chopped fresh parsley

Directions

Step 1

Bring a large pot of salted water to a boil. Add the whole wheat penne pasta and cook according to package instructions until al dente. Drain and set aside.

Step 2

In a large skillet or saucepan, heat olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, being careful not to let it burn.

Step 4

Add the lean ground beef to the pan, breaking it apart with a spatula. Cook until browned, about 5-7 minutes, ensuring no pink remains.

Step 5

Add the crushed tomatoes, tomato paste, diced red bell pepper, and chopped zucchini to the beef. Stir well to combine.

Step 6

Season the sauce with dried oregano, dried basil, ground black pepper, and sea salt. Mix thoroughly.

Step 7

Lower the heat to a simmer and cover the sauce. Let it cook for about 25 minutes, stirring occasionally, until the vegetables are tender and flavors meld together.

Step 8

Stir in the fresh spinach and cook for an additional 2 minutes until wilted.

Step 9

Serve the cooked penne pasta topped with the meat sauce.

Step 10

Garnish with crumbled feta cheese and chopped fresh parsley before serving.

Nutrition Facts

Serving size	(2352.5g)

Amount per serving	% Daily Value*
Calories	2907.4

Total Fat 94.3g	0%
Saturated Fat 33.9g	0%
Polyunsaturated Fat 3.5g
Cholesterol 382.0mg	0%
Sodium 6886.9mg	0%
Total Carbohydrate 346.4g	0%
Dietary Fiber 49.0g	0%
Total Sugars 74.4g
Protein 172.0g	0%

Vitamin D 18.1IU	0%
Calcium 1132.5mg	0%
Iron 37.0mg	0%
Potassium 5647.3mg	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: 29.0%

Protein: 23.5%

Carbs: 47.4%