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

Simple Mediterranean Pasta with Fresh Tomato Sauce

A light and refreshing Mediterranean pasta dish featuring a simple, homemade tomato sauce, Kalamata olives, and a sprinkle of feta cheese. This recipe highlights the fresh flavors of the Mediterranean diet and is ready in under 30 minutes.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
2
Ingredients
  • 250 g Pasta (spaghetti or penne)
  • 700 g Fresh tomatoes
  • 2 cloves Garlic
  • 3 tablespoons Olive oil
  • 1/2 cup, pitted and halved Kalamata olives
  • 50 g, crumbled Feta cheese
  • 1/4 cup, chopped Fresh basil leaves
  • to taste Salt
  • to taste Black pepper

Prepare the Tomato Sauce

Bring a pot of water to a boil. Score the bottom of the tomatoes with an 'X', then blanch them in the boiling water for 30 seconds. Remove and transfer to an ice bath. Peel the skins off the tomatoes, then roughly chop them. Mince the garlic.

Cook the Sauce

Heat olive oil in a large skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute. Add the chopped tomatoes, salt, and black pepper. Bring to a simmer and cook for 10-12 minutes, or until the sauce has thickened slightly.

Cook the Pasta

While the sauce is simmering, cook the pasta according to package directions until al dente. Reserve about 1/4 cup of the pasta water before draining.

Combine and Serve

Add the cooked pasta and Kalamata olives to the skillet with the tomato sauce. Toss to combine, adding a splash of the reserved pasta water if needed. Serve immediately, topped with crumbled feta cheese and fresh basil leaves.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 140-170 kcal <br> Protein: 5-7g <br> Fat: 6-8g <br> Carbohydrates: 18-22g <br> Fiber: 2-4g <br>Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • This recipe provides a good source of lycopene from fresh tomatoes, known for its antioxidant properties.
  • Kalamata olives contribute healthy fats and unique flavor.
  • Feta cheese adds calcium and protein, but is also higher in sodium, so use it sparingly.
  • Adjust the salt level according to your taste preferences, considering the saltiness of the feta cheese and olives.
  • For a vegan option, omit the feta cheese.

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FAQ

  • Can I use canned tomatoes?

    Yes, you can use canned diced tomatoes or crushed tomatoes as a substitute, but fresh tomatoes provide the best flavor.
  • Can I add other herbs?

    Yes, oregano, thyme, or parsley would be great additions to the sauce.
  • Can I add more vegetables?

    Yes, chopped zucchini, bell peppers, or spinach can be added to the sauce.