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Mediterranean Pasta (Easy & Healthy)

This delicious and easy Mediterranean Pasta is packed with colorful, nutritious ingredients. Made with simple pantry ingredients in under 30 minutes, it's the perfect quick weeknight meal.

Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4
Calories: 361 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

  • 8 ounces whole wheat spaghetti
  • 3 tablespoons olive oil
  • 3 cloves garlic, minced
  • ⅛ teaspoon red chili flakes (optional)
  • 1 pint (2 cups) grape tomatoes, halved
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon black pepper
  • 1 can (9 ounces) artichoke hearts (or 1 package frozen artichoke hearts, defrosted), drained and cut into quarters
  • 2 tablespoons capers
  • 2 tablespoons lemon juice
  • 2 teaspoons lemon zest
  • 1 ounce freshly grated parmesan or vegan parmesan cheese* (about ½ cup freshly grated or ¼ cup pre-grated cheese)
Optional garnishes:
  • Fresh basil or parsley, freshly grated parmesan cheese, olive oil for drizzling

Instructions

    Cup of Yum
  1. Bring a large pot of lightly salted water to a boil and add the spaghetti. Cook according to package directions, until al dente. Drain the pasta and reserve about 1 cup of the pasta water.
  2. While the pasta is cooking, make the sauce. Slowly heat the olive oil with the garlic and chili flakes in a large sauté pan over medium heat. Once the oil is hot and the garlic is fragrant, add the halved tomatoes. Cook 4-5 minutes until tomatoes start to soften and break down. Season the tomatoes with salt and pepper.
  3. Add the quartered artichoke hearts, capers, lemon juice, and lemon zest to the pan and toss to combine. Cook a minute or two until the ingredients are heated through.
  4. Add the cooked spaghetti to the pan along with the grated cheese and about ½ cup of the reserved pasta water. Toss to coat the pasta with the sauce. Continue to cook the pasta for another 1-2 minutes. Add more pasta water as needed until a smooth sauce is formed, coating all of the pasta. Taste and adjust seasoning with salt and pepper as desired.
  5. Before serving, garnish pasta with desired toppings like fresh basil or parsley, grated parmesan cheese, and a drizzle of olive oil.

Notes

  • 4-ingredient dairy-free parmesan cheese
  • Make sure you mise en place (prep and have all of your ingredients ready) when making this dish. Once you start cooking, the dish comes together very quickly.
  • Heat the olive oil slowly in the skillet with the garlic and chili flakes to gently infuse it with flavor. Do not raise the heat too high and allow the garlic to brown or burn, otherwise it will taint its flavor.
  • Once the spaghetti is cooked, add it to the skillet with the sauce and cook another minute or two to allow the flavors to meld.
  • Be sure to reserve about a cup of the pasta water to use when you're making the sauce. Add enough pasta water to create a smooth sauce that coats the spaghetti.
  • If you want to keep this recipe vegan, try my 4-ingredient dairy-free parmesan cheese instead of regular cheese.

Nutrition Information

Calories 361kcal (18%) Carbohydrates 52g (17%) Protein 13g (26%) Fat 13g (20%) Saturated Fat 3g (15%) Polyunsaturated Fat 2g Monounsaturated Fat 8g Cholesterol 5mg (2%) Sodium 617mg (26%) Potassium 431mg (12%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 1066IU (21%) Vitamin C 21mg (23%) Calcium 127mg (13%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 361

% Daily Value*

Calories 361kcal 18%
Carbohydrates 52g 17%
Protein 13g 26%
Fat 13g 20%
Saturated Fat 3g 15%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 8g 40%
Cholesterol 5mg 2%
Sodium 617mg 26%
Potassium 431mg 9%
Fiber 3g 12%
Sugar 4g 8%
Vitamin A 1066IU 21%
Vitamin C 21mg 23%
Calcium 127mg 13%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.