Mediterranean Diet Spaghetti with Tomato Sauce and Vegetables

Experience the wholesome flavors of the Mediterranean with this vibrant and nutritious Mediterranean Diet Spaghetti with Tomato Sauce and Vegetables. This recipe combines hearty whole-grain spaghetti with a medley of fresh vegetables, including zucchini, red bell pepper, and cherry tomatoes, all simmered in a rich tomato sauce infused with aromatic oregano, basil, and garlic. The addition of baby spinach provides a nutrient-packed touch, while a drizzle of olive oil enhances the dish's authentic Mediterranean essence. Quick and easy to prepare in under 45 minutes, this plant-forward meal is perfect for a healthy weeknight dinner that doesn’t compromise on flavor. Garnished with fresh parsley and basil, it’s a feast for the eyes as well as the palate, making it a must-try for fans of Mediterranean cuisine or anyone looking for a satisfying vegetarian pasta recipe.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 oz Whole-grain spaghetti
• 3 tbsp Olive oil
• 4 cloves Garlic cloves
• 1 medium Yellow onion
• 1 large Red bell pepper
• 1 large Zucchini
• 1.5 cups Cherry tomatoes
• 14 oz Canned crushed tomatoes
• 1 tsp Dried oregano
• 1 tsp Dried basil
• 1 tsp Salt
• 0.5 tsp Black pepper
• 2 cups Baby spinach
• 2 tbsp Fresh parsley
• 2 tbsp Fresh basil

Directions

Step 1

Bring a large pot of salted water to a boil. Cook the whole-grain spaghetti according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the spaghetti and set it aside.

Step 2

While the spaghetti cooks, prepare the vegetables. Finely mince the garlic, dice the onion, and chop the red bell pepper and zucchini into bite-sized pieces. Halve the cherry tomatoes.

Step 3

In a large skillet over medium heat, heat 2 tablespoons of olive oil. Add the garlic and onion, and sauté for 2-3 minutes until fragrant and translucent.

Step 4

Add the chopped red bell pepper, zucchini, and cherry tomatoes to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender and slightly caramelized.

Step 5

Stir in the canned crushed tomatoes, oregano, dried basil, salt, and black pepper. Reduce the heat to low and simmer for 10 minutes, allowing the flavors to meld together.

Step 6

Add the baby spinach to the skillet and cook for 1-2 minutes until wilted. If the sauce is too thick, stir in a few tablespoons of the reserved pasta water to reach the desired consistency.

Step 7

Toss the cooked spaghetti with the tomato sauce and vegetables until well-coated. Drizzle with the remaining tablespoon of olive oil.

Step 8

Plate the spaghetti and garnish with fresh parsley and basil. Serve warm and enjoy a delicious Mediterranean-inspired meal!

Nutrition Facts

Serving size	(1606.1g)

Amount per serving	% Daily Value*
Calories	1162.6

Total Fat 48.0g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 4.2g
Cholesterol 0mg	0%
Sodium 5319.8mg	0%
Total Carbohydrate 168.3g	0%
Dietary Fiber 34.7g	0%
Total Sugars 53.0g
Protein 33.2g	0%

Vitamin D 0IU	0%
Calcium 367.2mg	0%
Iron 16.0mg	0%
Potassium 3575.5mg	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: 34.9%

Protein: 10.7%

Carbs: 54.4%