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Easy Mediterranean spaghetti recipe

Easy Mediterranean spaghetti recipe


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  • Spaghetti

A very easy vegetarian pasta dish made with olives, mushrooms and sun-dried tomatoes. This is a healthy and quick midweek supper that is sure to satisfy!

57 people made this

IngredientsServes: 2

  • 125g uncooked spaghetti
  • 25g sun-dried tomatoes, packed without oil
  • 1 tablespoon olive oil
  • 1/2 red onion, chopped
  • 3 cloves garlic, sliced
  • 50g sliced fresh mushrooms
  • 40g sliced green olives
  • 4 tablespoons seasoned breadcrumbs
  • freshly ground black pepper to taste

MethodPrep:5min ›Cook:20min ›Ready in:25min

  1. Boil pasta in salted water for 8 to 10 minutes or until al dente; drain.
  2. Place sun-dried tomatoes into a small pan, and add water to cover. Bring to the boil over medium-high heat, and cook for about 5 minutes, or until tender. Drain, chop and set aside.
  3. Heat olive oil in a large frying pan over medium-low heat. Fry onion and garlic in the oil until onions are transparent, about 5 minutes. Add the mushrooms and sun-dried tomatoes; cook over low heat for about 5 minutes. Throw in the spaghetti, and toss to coat. Mix in the green olives. Serve hot with breadcrumbs and lots of black pepper on top.

Recently viewed

Reviews & ratingsAverage global rating:(52)

Reviews in English (37)

by Diana S.

I've rated quite a few recipes on this site, and given a lot of 5 stars, but this is the first recipe where I really want to give it more than 5 stars!! Really, really excellent... like something you'd eat at a wonderful Italian bistro. My guests were very impressed.... I served it with Italian Marinated Chicken (also from this site). Thank you so much, Emily, for submitting this recipe and making me look good !-22 Sep 2003

by Cook

Quick recipe and really tasty...I used sun-dried tomatoes (in oil) instead of boiling the sun-dried tomatoes...And used a combination of black and green olives..Yummy!!!-03 Dec 2003

by RedRobynNAU

This was great! As others have said, it was a bit dry, but I served it under another this site dish that helped out with that: Garlic Chicken (by Martha Banks - a Taste of Home Recipe). The Garlic Chicken has a great sauce that went PERFECTLY with this pasta and gave it just the right amount of moisture. The pasta alone, I'd give 4.5 stars, but in combination with the chicken, 5++ stars! Absolutely wonderful! So healthy and serves WAY more than 2 (I'll probably get 3-4 large portions out of it).-09 Apr 2007


11 Easy Mediterranean Diet Recipes for Beginners

Researchers laud the eating approach for its straightforward rules and focus on whole foods. Here’s how to get started.

A Mediterranean diet is rich in plant-based foods, like fruits, veggies, beans, and seeds.

If you want to get on board with a diet that tastes good and has bona fide health benefits, then you’ve found your match in the Mediterranean diet.

Not only did U.S. News and World Report rank it as the best diet overall in 2019 for being sensible and putting a smart emphasis on good-for-you foods without restriction, but it’s a traditional diet that’s been around for centuries — and it’s delicious, too. “The Mediterranean diet is all-inclusive, sustainable, and something that you really can follow. It’s not so prescriptive that it’s prohibitive,” says Rachel Berman, RD, CDN, New York City-based author of the Mediterranean Diet for Dummies.

Furthermore, the Mediterranean diet emphasizes eating with loved ones together, around a table. In that sense, you can think of the Mediterranean diet as a lifestyle as much as a diet. It’s one that people in many countries around the Mediterranean Sea, like Greece, Turkey, and Italy, have followed for centuries, Berman says. “Many of these areas are home to ‘Blue Zones,’ or places in the world where people live longer and healthier than others,” says Berman. Of the original Blue Zones — home to the greatest percentage of people who live to 100 — two are located in the Mediterranean — Sardinia, Italy, and Ikaria, Greece.

The Mediterranean diet is a mostly plant-based eating style that emphasizes pulses like beans and lentils, vegetables (particularly dark leafy greens), fruits, nuts, seeds, and olive oil, along with fish, and a little meat and dairy, explains Elena Paravantes-Hargitt, RD, a nutritionist based in Greece who specializes in the Mediterranean Diet, and founder of OliveTomato. “Research shows that it’s not only a heart-healthy diet and associated with longevity, but it’s protective from certain cancers, as well as cognitive disorders like Alzheimer’s disease,” she says. The foods incorporated into the eating plan are rich in anti-inflammatory substances, which plays a role in decreasing your risk for disease, she adds.

But it can be tough to start a Mediterranean diet — especially if you don’t consider yourself a wiz in the kitchen. Luckily, one of the hardest things you’ll have to do is soak beans in water overnight.

Here are 10 Mediterranean diet recipes for beginners to add to your repertoire:


Fast, Healthy Pasta Recipe With a Mediterranean Spaghetti Twist!

The Mediterranean diet is about heart-healthy and totally delicious way to eat, focuses on whole foods includes plenty of fruits and vegetables. This pasta recipe is quick and easy to throw together for dinner in a pinch, but is a company worthy entrée, too.

The simplest recipes can often be the most satisfying dishes, the ones that we make over and over again, and this Mediterranean Spaghetti recipe fits that bill!

The quality of the olive oil really shines through in this recipe, so we recommend you to use Secolari Extra Virgin Olive Oil. It’s a blend of manzanillo and mission olives, giving it a balanced complexity – rich green, fruity, and pungent with a peppery finish.


Start with These 22 Recipes If You’re Doing the Mediterranean Diet

So, you’re thinking about trying out the Mediterranean diet? First of all, great choice. With no rigid rules around cutting out macronutrients but an emphasis on eating more heart-healthy foods, this particular diet is one of the most sustainable ones around. Widmer RJ, et al. (2014). The Mediterranean diet, its components, and cardiovascular disease. DOI: 10.1016/j.amjmed.2014.10.014

But our favorite part about it is that the kind of ingredients it prioritizes allows for some seriously good eating. With rich tahini sauce, fruity olive oil, nutty whole grains, plenty of veggies, fish and eggs, and tons of fresh herbs and spices all getting two thumbs up, just imagine the meals you can make.

But if you’re still not sure where to begin or are simply overwhelmed by the options, here are 22 of our picks for the best — and simplest —Mediterranean diet recipes.

Short of actually flying out to that sunny coastline, creating these dishes at home is the best way to kick off your new and improved lifestyle.

1. Mediterranean-flavored overnight oats

Overnight oats are all the rage, but even veteran nutrition nuts might be pleasantly surprised by this unique, Mediterranean-inspired concoction.

With ricotta cheese, blood oranges, pistachios, and lavender honey (if you can find it), it’s a fruity bowl that’s just creamy enough to make you appreciate oats again.

2. Greek tofu scramble

Honor the Mediterranean diet’s emphasis on plant-based eating with this produce-packed, vegan protein-rich breakfast.

It’s bursting with veggies, but the tahini and nutritional yeast are the real heroes for adding a ton of rich flavor to the crumbled tofu.

3. Scrambled eggs in caramelized onions and paprika

You don’t have to settle for plain old scrambled eggs when you’re on the Mediterranean diet. The whipped eggs in this recipe are stirred into a mixture of caramelized onion, tomato, and lots of herbs.

Add feta if you wish, but it’s just as tasty if you choose to go dairy-free.

4. Orange and almond granola

Extra virgin olive oil may sound like an unusual ingredient for granola, but don’t knock it ’til you try it.

It’s a seriously good complement to the honey and orange zest, and you’re still getting plenty of nutty, crunchy substance from the almonds and baked oats.

5. Breakfast tabbouleh

With bulgur, lots of parsley, and an olive oil and lemon dressing, this is pretty much your typical tabbouleh. But the addition of eggs gives it some much-needed protein that makes it all the more breakfasty.

Poaching them will require 5 extra minutes, but when you’ve got runny egg yolk to dip your pita wedges into, you’ll be grateful you took that time.

6. Honey lemon ricotta breakfast toast with figs and pistachios

Give peanut butter a break and spread your toast with a layer of whipped ricotta lemon and honey instead.

The lemon’s tart and zesty flavor liven up the entire recipe, while sliced figs and pistachios on top get that sweet and savory combo just right.

7. Mediterranean sweet potato hash

Sweet potatoes replace the white ones in this healthy hash, and while you won’t find bacon in the mix, you won’t even notice it’s missing.

This blogger changes things up by adding green olives and mozzarella balls, and let’s not forget about the juicy pomegranate seeds that make the dish totally unique.

8. Spiced chickpeas

Chickpeas are good for more than just hummus, guys!

Combine them in a pan with cardamom, cumin, and some red pepper flakes, and they become spicy, crispy, and totally addictive. Toss them into salads or eat them on their own as a delicious side or snack.

9. Muhammara

You can always find hummus at the store, but one must-have dip that isn’t so readily available at the supermarket is this traditional Syrian red pepper and walnut dip.

While there’s usually a piece of bread blended into the mix for texture, this recipe opts for rolled oats. But otherwise, it keeps the cumin-spiced, garlicky flavors of the classic.

10. Greek style lemon roasted potatoes

You’re hit with an intense craving for fries, but you’re really trying to lay off the whole deep-fried thing. Make these oven-cooked potatoes instead.

Coated in olive oil, garlic powder, and a hint of lemon juice, then roasted, they have the crispy outsides and buttery insides that are reminiscent of thick-cut wedges. We’re pretty sure they’ll hit the spot.

11. Mediterranean cauliflower salad

The Mediterranean diet doesn’t have anything against carbs, per se (you can eat pasta), but for the times you do want to cut back, opt for this “grain” salad.

Cauliflower has been pulverized and microwaved until tender, then tossed with a heap of other veggies and a ridiculously easy dressing. You’ll feel like you’re eating rice, but really it’s veggies.

12. Fattoush

With bits of toasted pita, chopped vegetables, fresh herbs, and a lemon- and garlic-infused olive oil dressing, this traditional Lebanese bread salad is the ideal light lunch.

Need some extra protein? Add chickpeas, feta, salmon or grilled chicken to make it more filling.

13. Fresh fava bean salad

Chickpeas usually take the spotlight when we think of Mediterranean food (hello, falafel and hummus), but don’t forget, there are plenty of other legumes that are worth incorporating into your meals.

This salad mixes fresh, protein-packed boiled fava beans with olive oil-flavored homemade croutons and lots of Kalamata olives for a lettuce-free salad you’ll be eating by the forkful.

14. Yogurt tahini Mediterranean carrot salad

The Mediterranean diet doesn’t have much space for mayonnaise, but if it’s a creamy carrot salad you’re looking for, this one totally delivers.

The tahini and Greek yogurt dressing offers much more healthy fat and protein than mayo, while feta and parsley amp up the Mediterranean vibe.

15. Mediterranean chickpea tuna pitas

Chickpeas step in for chicken, and once again, tahini replaces mayo in the creamy sauce for this totally vegan take on the deli salad.

And since we’re going Mediterranean, it’s tucked into pita pockets instead of sliced bread, alongside basil, cherry tomatoes, and olives.

16. Tomato and roasted Mediterranean vegetable risotto

With the Mediterranean area including Italy, how could the cuisine not be super drool-worthy? And while the cheesy pizzas and rich pasta are more famous, this risotto reflects the region’s pride in fresh produce.

It’s loaded with all sorts of vegetables in a tomato-based broth that doesn’t involve any dairy whatsoever.

17. Mediterranean veggie tacos

You can even give tacos the Mediterranean diet treatment by stuffing crunchy tortilla shells with ingredients like olives, feta, hummus, and Greek dressing.

Not only are these a nice change to typical Taco Tuesday, but the no-cook method makes them even easier to whip up for a quick meal.

18. Cumin beef fried rice

Fried rice isn’t just a Chinese take-out dish. This recipe takes a more Mediterranean route, using cumin and sumac, a lemony spice common in the region’s cuisine, to season the meat, egg, and grains.

It’s a well-balanced, nourishing meal, all ready in 1 pan and 30 minutes.

19. Mediterranean sheet pan salmon

If it’s heart-healthy and Mediterranean-diet approved, this sheet pan salmon definitely makes the cut.

The fish itself is a powerhouse of omega-3 fatty acids, but if that’s not enough, the olive oil coating and pitted olive garnish can help your system run like a well-oiled machine.

20. Mediterranean turkey burger

The Mediterranean diet isn’t huge on red meat, so these turkey patties are a great way to satisfy a burger craving instead.

Seasoned with oregano and parsley, they’re especially tasty with a hefty drizzle of the Greek yogurt tzatziki sauce — so much better than plain old ketchup and mustard.

21. Harissa pasta

Although harissa is a spice paste from North Africa, it frequently makes an appearance in Mediterranean cooking, probably thanks to the geographic proximity of the regions.

Whatever the reason, we’re grateful because it makes this pasta possible.

22. Healthy Mediterranean chicken orzo

With oregano, basil, parsley, olives, and feta, this orzo is practically a hall of fame for Mediterranean cuisine’s biggest stars.

The fresh ingredients add flavor to the whole-wheat orzo and chicken, and if the taste alone isn’t incentive enough to make it, maybe the fact that it’s ready in fewer than 30 minutes will be!

The word “diet” is loaded AF (and for good reason), so we prefer to think of this as a Mediterranean lifestyle — sounds much more appealing, doesn’t it?

Fresh fruits, veggies, nuts, seeds, and lean meats, coupled with aromatic spices, herbs, and plenty of olive oil — it’s no wonder this way of eating is so delicious.

But the good news doesn’t stop there. It also has many proven benefits, from reduced risk of cardiovascular disease Rosa Casas, et al. (2014). The effects of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. DOI: 10.1371/journal.pone.0100084 to lowered inflammation Whalen KA, et al. (2016). Paleolithic and Mediterranean diet pattern scores are inversely associated with biomarkers of inflammation and oxidative balance in adults. DOI: 10.3945/jn.115.224048 to weight loss. Manicini JG, et al. (2015). Systematic review of the Mediterranean diet for long-term weight loss. DOI: 10.1016/j.amjmed.2015.11.028

Wash it all down with a glass of heart-healthy red wine Haseeb S, et al. (2017). Wine and cardiovascular health: A comprehensive review. DOI: 10.1161/CIRCULATIONAHA.117.030387 and close your eyes — you might just feel like you’re on vacation.


Easy Olive Oil Mediterranean Pasta

So quick to make and full of fresh and bright flavor.

The magic of pasta is that you can throw together a meal in just a matter of minutes that still manages to have layers of delicious flavor. That’s exactly the sort of magic that this Easy Olive Oil Mediterranean Pasta holds. It’s the type of pasta that’s done in just about as long as it takes to boil the noodles (in other words, there’s no sauce to make), but thanks to a bunch of Mediterranean-inspired additions is full of fresh and bright flavor.

This quick dish is every bit as easy as tossing some spaghetti with some jarred marinara, but it’s so much more interesting. Instead of building an elaborate sauce or relying on a pre-made one, all you’re doing here is quickly cooking some garlic in some olive oil so that it becomes infused with the flavor and then adding some spinach, green onion, and cherry tomatoes just long enough to warm through. That garlic-infused oil is the sauce, so all you have to do later is toss everything together.

But the flavor doesn’t stop there. You can switch up the ingredients with whatever you have on hand, but here we have chopped artichoke hearts and kalamata olives…

… plus some crumbled feta, fresh basil, and pine nuts, and a bit of lemon and red chile flake for some extra zest.

For something so incredibly quick and easy to make, it sure is packed with fresh and bright flavor. It’s not the type of pasta that’s laden with cream or butter, instead, it relies on healthy add-ins and garlic-kissed olive oil so you can get a dinner on the table quickly that you can feel good about.


Mediterranean Diet Recipes – Spaghetti with Olive Pesto & Shrimp Recipe (VIDEO)

INGREDIENTS
1 pkg – Spaghetti
1 1/2 cups – fresh parsley leaves
3/4 cup – fresh basil leaves
1/2 cup – pitted green olives
1/3 cup – chopped red onion
2 tbsp – fresh lemon juice
2 – cloves garlic, minced
½ tsp – salt
½ tsp – pepper
3 tbsp – extra virgin olive oil, divided
1 lb – large shrimp, peeled and de-veined
1 – red pepper, very thinly sliced


PREPARATION
1. Cook spaghetti according to package directions.
2. Reserve about 1 1/2 cups cooking water before draining.
3. Meanwhile, combine parsley, basil, olives, red onion, lemon juice, garlic, salt and pepper in a food processor.
4. Pulse until finely chopped pulse in 2 tbsp oil until smooth.
5. Heat remaining oil in a large skillet set over medium-high heat. 6. Stir-fry shrimp and red pepper until shrimp are just opaque.
7. Add spaghetti and pesto mixture.
8. Toss in reserved cooking water, a little at a time, until pasta is moistened to taste.
9. Serve immediately.


Mediterranean Spaghetti Recipe

One of the problems with Italian meals is that they are usually fairly high in carbohydrates. Thankfully, there are a few alternatives that work as well for those that are gluten-free or paleo.

Just because I love to cook doesn’t mean I want to spend all day in the kitchen. I have a business to run, books to read, and a garden to play in. I like to rely on a few healthy shortcuts to make meal preparation time a little shorter. A Mediterranean spaghetti recipe usually has fresh tomatoes, olives, feta, parsley, and capers to create a Mediterranean pasta sauce.

One way I save time is by using strained or chopped tomatoes instead of fresh tomatoes. Make sure that you look for a brand that has very few added ingredients. We enjoy pasta with Kalamata olives, but you can really add any olive you like.

Mediterranean spaghetti variations

Now, you can adjust this Mediterranean spaghetti recipe to your family’s taste preferences. My family does not like capers, so I leave those out. If you enjoy capers, feel free to add them to keep the recipe more authentic.

For those that are gluten-free or paleo, you can try zoodles (zucchini noodles) that you make with a spiralizer or you can try these sweet potato noodles. If you are gluten-free you have a bit more flexibility and could also try red lentil pasta or black bean pasta which is my daughter’s favorite.

Frequently asked questions

What you need to make Mediterranean Spaghetti

You only need a few simple tools to make this Mediterranean spaghetti recipe.

Spiralizer – If you want to keep this paleo, you’ll want to use a spiralizer to make zoodles or zucchini noodles. Zoodles are a great low carb alternative to pasta and they taste great.

Saute pan with lid – Mediterranean spaghetti typically has the sauce and the pasta mixed together before serving rather than ladling the sauce over the pasta like other Italian dishes. You’ll want a large saute pan with a lid to mix everything together.

Serving tips for Mediterranean spaghetti

Typically, Mediterranean spaghetti is meat-free. But, if your family enjoys meat, you can certainly add meatballs or sausage if you like. Or, you can turn this into Mediterranean chicken spaghetti if you want to. If your budget allows, toss in some seafood.

If you are not following a Paleo diet, you can serve this Mediterranean pasta with feta or Parmesan cheese.

You can serve this recipe for Mediterranean spaghetti with a side salad or, if you are not paleo, you can add a loaf of crusty Italian bread. If you’re gluten-free, you can try my gluten-free bread.

More healthy pasta recipes

If you enjoyed this Mediterranean spaghetti recipe, you might like these.


One-pan nduja spaghetti

This recipe uses an all-in-one method where you combine everything in a pan, turn on the heat and let the magic happen. Using nduja (a soft, spicy Italian sausage) in any recipe is a sure-fire way to add a serious hit of hot flavour. Add some black olives, fennel flavours and a generous amount of garlic and you have yourself an umami bomb ready in no time. Be sure to follow the recipe quantities closely to ensure the correct level of sauciness. Make our one-pan spaghetti with nduja, fennel & olives recipe.

A dish that requires zero introduction… but how do you make yours? Ultimately, there’s no right or wrong way and we have over 30 versions of Bolognese on our site. With ingredients ranging from chicken livers, milk, shallots, fish sauce, lentils and salami, we really do encourage an experimental take on this family favourite. But if you’re in hunt of perfection and aren’t afraid of a few unorthodox ingredients, try our project recipe with game-changing results. Make our next level spaghetti Bolognese recipe.


Directions

Heat olive oil in a wide skillet with sides over medium heat. Add onion and cook, stirring occasionally until translucent 3 to 5 minutes.

Add zucchini, yellow squash, garlic, oregano, red pepper flakes, and a generous pinch of salt then cook, stirring occasionally until softened but still with some crunch 5 to 8 minutes. Stir in the tomato paste and cook another minute. (When making this sauce, we usually end up using between 1 and 1 1/2 teaspoons of fine sea salt.)

Add the roasted red peppers, tomatoes, and mushroom powder. Bring to a low simmer and cook until the liquid has thickened and reduced by half about 10 minutes. As the sauce cooks, use a spoon to break up the whole tomatoes into smaller pieces for a chunky sauce.

While the sauce simmers, bring a large pot of salted water to the boil then cook pasta according to package directions.

Take the sauce off of the heat, and then stir in the spinach and basil. Taste then adjust with additional salt if needed. Toss in the cooked pasta, and then leave for a minute so that the pasta absorbs some of the sauce and the spinach wilts. Toss again, and then serve with parmesan or nutritional yeast sprinkled on top.


Mediterranean Diet Recipes

Incorporate more fish, whole grains, plant-based proteins and olive oil into your routine with these healthy (and flavorful) Mediterranean diet-inspired recipes.

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Grilled Eggplant Dip

Bobby&rsquos Mediterranean-inspired appetizer does require a bit of time, but the end result is so worth it. He fires up the grill to get the eggplant tender and smoky, then purees it with tahini, olive oil, lemon and fresh spices to form a smooth and creamy dip. Serve with warm pita, lavash or fresh veggies for dipping.

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Vegetarian Arugula Chickpea Power Salad

The combination of fiber-packed, antioxidant-rich vegetables and fruit plus high-protein chickpeas and avocado makes this a well-balanced and satisfying salad. Spice up the mash with additional ingredients like mango, celery, cilantro or carrots, then enjoy it as a dip, sandwich filling or, in this case, a salad topper.

Salmon with Warm Tomato-Olive Salad

Brush salmon with an olive oil-honey-vinegar mixture and broil to create a crispy crust. Serve with two Mediterranean favorites tomatoes and olives on the side.

Turkey-Hummus Sliders

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Greek Pizza with Pourable Crust

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How to make Mediterranean Pasta with Chicken? (Tips & Tricks)

This Greek pasta with chicken only takes 35 minutes to prepare and is made entirely in one pot!

Below are a few notes, tips and tricks to achieve the best Creamy Greek Chicken Pasta!

  1. You can use store-bought all-purpose Greek seasoning or you can make your own. Making your own seasoning is quick and easy to do, plus it allows you to customize the flavor and salt content to your own liking. Here is the recipe to make your own Greek Seasoning.
  2. For the most flavorful sauce, use a mixture of both chicken broth and wine. I used 2 1/2 cups of chicken broth and ¾ cup dry white wine.
  3. The exact amount of chicken broth will depend on the size of your skillet. You want to use enough liquid to just cover all the pasta!
  4. If you use a large, wide straight sided skillet the pasta will cook quicker than in a pot.
  5. Only add the extra tablespoon of oil to the pan in step 2 if needed! If your skillet is dry, add the oil to sauté the sun-dried tomatoes. If you have enough fat in the pan, omit the oil.

This Mediterranean chicken pasta is incredibly delicious, ridiculously easy to prepare, and packed with Greek flavors! Fast and flavorful, this pasta is sure to get you out of your boring dinner rut!

Until next week, friends, cheers &ndash to one pot wonders!

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The best Mediterranean Pasta with Chicken recipe👇



Comments:

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  2. Smyth

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  3. Ruadhagan

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  4. Durr

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