Mediterranean Diet Spaghetti Meat Sauce

Elevate your pasta night with this Mediterranean Diet Spaghetti Meat Sauce, a wholesome and flavor-packed twist on a classic comfort food. Simmered to perfection, this sauce combines lean ground turkey, heart-healthy extra virgin olive oil, and tangy Kalamata olives with aromatic spices like oregano, basil, and a hint of cinnamon for a uniquely Mediterranean flair. A base of crushed tomatoes and tomato paste creates a rich, velvety sauce that pairs beautifully with fiber-rich whole-grain spaghetti. Ready in under an hour, this recipe strikes the perfect balance between nutritious and indulgent, making it an ideal choice for dinner any day of the week. Garnish with fresh parsley and a sprinkle of Parmesan for a finishing touch that’s as visually stunning as it is delicious. Perfect for those seeking a healthy, Mediterranean-inspired upgrade to traditional spaghetti meat sauce!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons Extra virgin olive oil
• 1 medium Yellow onion, finely chopped
• 4 cloves Garlic cloves, minced
• 1 pound Lean ground turkey
• 2 tablespoons Tomato paste
• 28 ounces Crushed tomatoes (no added salt)
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.25 teaspoon Ground cinnamon
• 2 tablespoons Fresh parsley, chopped (plus extra for garnish)
• 0.5 cup Kalamata olives, pitted and sliced
• 1 teaspoon Sea salt
• 0.5 teaspoon Freshly ground black pepper
• 12 ounces Whole-grain spaghetti
• 0.25 cup Grated Parmesan cheese (optional)

Directions

Step 1

Heat the olive oil in a large skillet or saucepan over medium heat.

Step 2

Add the chopped onion and sauté for 3-4 minutes until softened.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the ground turkey and cook, breaking it apart with a wooden spoon, for about 6-8 minutes or until fully cooked with no pink remaining.

Step 5

Stir in the tomato paste, mixing well to coat the turkey and intensify the flavor.

Step 6

Pour in the crushed tomatoes and stir to combine.

Step 7

Mix in the oregano, basil, cinnamon, chopped parsley, sea salt, and black pepper. Let the mixture come to a gentle simmer.

Step 8

Partially cover the saucepan with a lid, lower the heat to medium-low, and let the sauce simmer for 25-30 minutes, stirring occasionally.

Step 9

While the sauce cooks, bring a large pot of salted water to a boil. Cook the whole-grain spaghetti according to the package instructions until al dente. Drain and set aside.

Step 10

Stir the sliced Kalamata olives into the sauce during the last 5 minutes of cooking.

Step 11

Serve the sauce over plates of spaghetti and garnish with extra parsley. Sprinkle with grated Parmesan cheese if desired.

Nutrition Facts

Serving size	(1965.2g)

Amount per serving	% Daily Value*
Calories	2021.6

Total Fat 105.9g	0%
Saturated Fat 26.8g	0%
Polyunsaturated Fat g
Cholesterol 371.6mg	0%
Sodium 5506.3mg	0%
Total Carbohydrate 160.0g	0%
Dietary Fiber 36.5g	0%
Total Sugars 35.1g
Protein 142.1g	0%

Vitamin D 0IU	0%
Calcium 1069.8mg	0%
Iron 22.6mg	0%
Potassium 3820.0mg	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: 44.1%

Protein: 26.3%

Carbs: 29.6%