Mediterranean Diet Spaghetti with Fresh Vegetables

Elevate your weeknight dinner with this vibrant and nourishing Mediterranean Diet Spaghetti with Fresh Vegetables! Packed with whole wheat spaghetti, a colorful medley of cherry tomatoes, zucchini, yellow bell peppers, and fresh spinach, this recipe celebrates the essence of Mediterranean cuisine. Infused with the bold flavors of garlic, Kalamata olives, and a zesty lemon juice drizzle, every bite is a harmony of freshness and simplicity. Optional crumbled feta cheese adds a creamy, tangy twist for those seeking extra indulgence. Quick to prepare in under 35 minutes, this healthy, vegetarian-friendly dish is perfect for a wholesome family meal or meal prep. Embrace the health benefits of the Mediterranean diet while treating your taste buds to a burst of natural goodness!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 12 oz Whole wheat spaghetti
• 3 tbsp Extra virgin olive oil
• 3 cloves Garlic cloves, minced
• 1 medium Red onion, thinly sliced
• 2 cups Cherry tomatoes, halved
• 1 medium Zucchini, diced
• 1 medium Yellow bell pepper, diced
• 0.5 cup Kalamata olives, pitted and halved
• 2 cups Fresh spinach leaves
• 0.25 cup Fresh basil, roughly chopped
• 0.5 cup Feta cheese, crumbled (optional for vegetarian option)
• 2 tbsp Lemon juice
• 0.5 tsp Crushed red pepper flakes
• 1 tsp Salt
• 0.5 tsp Black pepper

Directions

Step 1

Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining the spaghetti.

Step 2

While the pasta cooks, heat the olive oil in a large skillet over medium heat.

Step 3

Add the minced garlic and sliced red onion to the skillet. Sauté for 2-3 minutes, or until the onion begins to soften.

Step 4

Add the cherry tomatoes, zucchini, and yellow bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.

Step 5

Stir in the Kalamata olives, fresh spinach, salt, black pepper, and crushed red pepper flakes. Cook for an additional 2-3 minutes, just until the spinach wilts.

Step 6

Reduce the heat to low and add the cooked spaghetti to the skillet. Toss to combine the pasta with the vegetables. If the mixture seems dry, add reserved pasta water a few tablespoons at a time until the desired consistency is reached.

Step 7

Drizzle the lemon juice over the pasta and top with fresh basil. Toss gently to combine.

Step 8

If desired, sprinkle crumbled feta cheese on top of the finished dish.

Step 9

Serve immediately and enjoy a healthy, Mediterranean-inspired meal!

Nutrition Facts

Serving size	(1533.2g)

Amount per serving	% Daily Value*
Calories	1598.1

Total Fat 99.0g	0%
Saturated Fat 28.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 106.8mg	0%
Sodium 5364.6mg	0%
Total Carbohydrate 149.4g	0%
Dietary Fiber 31.0g	0%
Total Sugars 29.3g
Protein 47.9g	0%

Vitamin D 51.3IU	0%
Calcium 954.1mg	0%
Iron 13.0mg	0%
Potassium 2848.9mg	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: 53.0%

Protein: 11.4%

Carbs: 35.6%