Mediterranean Diet Spaghetti with Marinara Sauce

Elevate your pasta night with this Mediterranean Diet Spaghetti with Marinara Sauce—a wholesome and flavorful dish combining the richness of heart-healthy extra virgin olive oil, the natural sweetness of crushed tomatoes, and the aromatic blend of oregano, basil, and garlic. Made with nutrient-packed whole wheat spaghetti, this recipe is both delicious and diet-friendly, perfect for those who love a classic yet healthy Italian-inspired meal. The marinara sauce simmers to perfection, infused with a touch of red pepper flakes for subtle heat, while fresh parsley provides a pop of color and freshness. Quick to prepare in just 35 minutes, this hearty pasta dish is ideal for busy weeknights and can be garnished with a sprinkle of Parmesan for an optional cheesy finish. Whether you're adhering to the Mediterranean diet or just seeking a nutritious twist on traditional spaghetti, this recipe is sure to become a new favorite!

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 16 oz whole wheat spaghetti
• 2 tbsp extra virgin olive oil
• 1 medium yellow onion
• 3 large garlic cloves
• 28 oz crushed tomatoes
• 1.5 tsp dried oregano
• 1.5 tsp dried basil
• 0.25 tsp red pepper flakes
• 0.5 tsp salt
• 0.25 tsp black pepper
• 2 tbsp fresh parsley
• 0 grated Parmesan cheese (optional, for serving)

Directions

Step 1

Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to package instructions until al dente. Reserve 1 cup of pasta water before draining, then set the spaghetti aside.

Step 2

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

Step 3

Dice the yellow onion and sauté it in the skillet for 3-4 minutes until soft and translucent.

Step 4

Mince the garlic cloves and add them to the skillet. Sauté for another 1-2 minutes until fragrant, being careful not to burn the garlic.

Step 5

Pour in the crushed tomatoes and stir to combine with the onion and garlic.

Step 6

Add the dried oregano, dried basil, red pepper flakes, salt, and black pepper to the skillet. Stir well and bring the sauce to a simmer.

Step 7

Let the sauce simmer on low heat for 10-15 minutes, stirring occasionally. If the sauce becomes too thick, add a splash of the reserved pasta water to reach your desired consistency.

Step 8

Taste the marinara sauce and adjust the seasoning if needed.

Step 9

Toss the cooked spaghetti with the marinara sauce until fully coated. Add more pasta water if necessary to help the sauce adhere to the pasta.

Step 10

Serve immediately, topped with freshly chopped parsley and grated Parmesan cheese, if desired.

Nutrition Facts

Serving size	(1423.9g)

Amount per serving	% Daily Value*
Calories	1072.6

Total Fat 34.0g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat g
Cholesterol 4mg	0%
Sodium 1347.5mg	0%
Total Carbohydrate 175.8g	0%
Dietary Fiber 34.0g	0%
Total Sugars 32.2g
Protein 35.7g	0%

Vitamin D 0IU	0%
Calcium 351.3mg	0%
Iron 12.6mg	0%
Potassium 2717.4mg	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: 26.6%

Protein: 12.4%

Carbs: 61.0%