Mediterranean Diet Spaghetti with Tomato Sauce and Meatballs

Indulge in the wholesome flavors of this Mediterranean Diet Spaghetti with Tomato Sauce and Meatballs, a heart-healthy twist on a classic comfort food. This recipe features nutrient-packed whole-grain spaghetti and tender turkey meatballs infused with fresh parsley and whole-wheat breadcrumbs. The rich, aromatic tomato sauce comes alive with fragrant basil, garlic, and a touch of extra virgin olive oil, making it both flavorful and Mediterranean diet-friendly. Ready in just 50 minutes, this dish is a perfect weeknight dinner that's as nourishing as it is satisfying. Serve it with a sprinkle of Parmesan cheese for an optional pop of flavor, and enjoy a guilt-free, deliciously balanced meal that the entire family will love!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 12 oz Whole-grain spaghetti
• 4 tbsp Extra virgin olive oil
• 1 medium Yellow onion, finely diced
• 3 Garlic cloves, minced
• 28 oz Crushed tomatoes (canned, low-sodium)
• 2 tbsp Tomato paste
• 0.25 cup Fresh basil, chopped
• 1 tsp Dried oregano
• 1.5 tsp Salt
• 0.5 tsp Black pepper
• 1 lb Ground turkey (93% lean)
• 1 large Egg
• 0.5 cup Whole-wheat breadcrumbs
• 2 tbsp Fresh parsley, chopped
• 0.25 cup Grated Parmesan cheese (optional, for garnish)

Directions

Step 1

Boil a large pot of water and cook the whole-grain spaghetti according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining the spaghetti. Set aside.

Step 2

In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced onions and sauté for 3-4 minutes until softened. Stir in the minced garlic and cook for another minute.

Step 3

Add the crushed tomatoes, tomato paste, oregano, 1 teaspoon of salt, and 1/4 teaspoon of black pepper to the skillet. Stir well and let the sauce simmer for 15 minutes, stirring occasionally. Add the chopped basil toward the end of cooking.

Step 4

While the sauce simmers, prepare the turkey meatballs. In a mixing bowl, combine the ground turkey, egg, whole-wheat breadcrumbs, parsley, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix well using clean hands or a spoon until thoroughly combined.

Step 5

Using your hands, form the mixture into 1-inch meatballs (approximately 20 meatballs) and place them on a plate or tray.

Step 6

In a separate large skillet, heat the remaining 2 tablespoons of olive oil over medium heat. Add the meatballs in batches and cook for 6-7 minutes, turning occasionally, until browned on all sides and fully cooked through.

Step 7

Gently transfer the cooked meatballs into the simmering tomato sauce and let them cook together for an additional 5 minutes to absorb the flavors.

Step 8

Toss the cooked spaghetti with the reserved pasta water (if needed for consistency) and portion onto plates. Spoon the meatballs and tomato sauce over the spaghetti.

Step 9

Garnish with freshly grated Parmesan cheese (optional) and additional parsley, if desired. Serve warm.

Nutrition Facts

Serving size	(2092.8g)

Amount per serving	% Daily Value*
Calories	2555.2

Total Fat 128.3g	0%
Saturated Fat 33.3g	0%
Polyunsaturated Fat 2.0g
Cholesterol 689.0mg	0%
Sodium 5390.7mg	0%
Total Carbohydrate 195.8g	0%
Dietary Fiber 37.4g	0%
Total Sugars 38.9g
Protein 168.5g	0%

Vitamin D 77.6IU	0%
Calcium 1205.3mg	0%
Iron 25.3mg	0%
Potassium 3948.0mg	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: 44.2%

Protein: 25.8%

Carbs: 30.0%