Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Dinners > Pasta with Tomato Sauce and Vegetables

Mediterranean Pasta with Roasted Vegetables and Herbs

A flavorful and healthy Mediterranean pasta dish featuring roasted vegetables, a vibrant tomato sauce, and fresh herbs. This recipe is perfect for a satisfying and nutritious dinner that's quick and easy to prepare.

Prep Time
20 minutes
Cook Time
30 minutes
Servings
4
Ingredients
  • 300 g Pasta (whole wheat or gluten-free)
  • 500 g Cherry tomatoes
  • 2 medium Bell peppers (red, yellow, orange)
  • 2 medium Zucchini
  • 1 medium Red onion
  • 4 cloves Garlic
  • 4 tablespoons Olive oil
  • 1 teaspoon Dried oregano
  • 1 teaspoon Dried basil
  • 1/4 teaspoon Red pepper flakes (optional)
  • to taste Salt
  • to taste Black pepper
  • 1/4 cup, chopped Fresh basil leaves
  • to taste Grated Parmesan cheese (optional)

Prepare the Vegetables

Preheat your oven to 200°C (400°F). Wash and chop the cherry tomatoes in half. Chop the bell peppers, zucchini, and red onion into bite-sized pieces. Mince the garlic.

Roast the Vegetables

In a large bowl, toss the chopped vegetables with olive oil, dried oregano, dried basil, red pepper flakes (if using), salt, and black pepper. Spread the vegetables in a single layer on a baking sheet. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized.

Cook the Pasta

While the vegetables are roasting, cook the pasta according to package directions until al dente. Reserve about 1/2 cup of the pasta water before draining.

Combine and Serve

In a large bowl, combine the cooked pasta with the roasted vegetables. Add a splash of the reserved pasta water if needed to create a light sauce. Gently toss to combine. Garnish with fresh basil leaves and grated Parmesan cheese (if using). Serve immediately.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 120-150 kcal <br> Protein: 4-6g <br> Fat: 5-7g <br> Carbohydrates: 15-20g <br> Fiber: 3-5g <br>Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • This recipe is rich in vitamins, minerals, and antioxidants due to the variety of vegetables.
  • Using whole wheat pasta increases the fiber content, promoting digestive health.
  • Olive oil provides healthy fats, beneficial for heart health.
  • The addition of fresh herbs enhances the flavor without adding extra sodium.
  • For a lower-fat option, reduce the amount of olive oil used.
  • Individuals with specific dietary needs or allergies should always review ingredients and nutritional information.

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FAQ

  • Can I use other vegetables?

    Yes, you can substitute other Mediterranean vegetables like eggplant, artichoke hearts, or sun-dried tomatoes.
  • Can I make this recipe vegan?

    Yes, simply omit the Parmesan cheese or use a vegan Parmesan alternative.
  • Can I add protein?

    Yes, grilled chicken, shrimp, or chickpeas would be great additions.