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A hearty and healthy weeknight dinner! This delicious pasta features whole wheat spaghetti tossed in a rich, chunky marinara sauce loaded with fresh vegetables like carrots, bell peppers, and zucchini. Ready in under an hour.
For 4 servings
Cook the spaghetti: Bring a large pot of water (about 4 quarts) to a rolling boil. Add 1 tbsp of salt, then add the whole wheat spaghetti. Cook according to package directions until al dente, typically 9-11 minutes. Before draining, reserve 1 cup of the starchy pasta water.
Sauté the soffritto: While the pasta cooks, heat the olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onion, carrot, and celery. Cook, stirring occasionally, until softened and the onion is translucent, about 7-8 minutes.
Add remaining vegetables and aromatics: Add the minced garlic and cook for 1 minute until fragrant. Stir in the chopped bell pepper and zucchini, and continue to cook for another 4-5 minutes until they begin to soften.
Build the sauce: Stir in the tomato paste and cook for 1 minute, allowing it to caramelize slightly. Pour in the crushed tomatoes, then add the dried oregano, dried basil, sugar (if using), 1 tsp salt, black pepper, and red chili flakes (if using). Stir well to combine.
Simmer the sauce: Bring the sauce to a gentle simmer. Reduce the heat to low, partially cover the pot, and let it cook for at least 20 minutes, stirring occasionally, to allow the flavors to meld and deepen.
Combine and serve: Add the drained spaghetti directly to the skillet with the marinara sauce. Toss thoroughly to coat the pasta. If the sauce is too thick, add a splash of the reserved pasta water until it reaches your desired consistency. Serve immediately, garnished with freshly grated Parmesan cheese and chopped fresh basil.
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A hearty and healthy weeknight dinner! This delicious pasta features whole wheat spaghetti tossed in a rich, chunky marinara sauce loaded with fresh vegetables like carrots, bell peppers, and zucchini. Ready in under an hour.
This italian_american recipe takes 50 minutes to prepare and yields 4 servings. At 336.47 calories per serving with 12.91g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
For a heartier meal, add cooked ground turkey, Italian sausage, or a can of rinsed chickpeas or lentils to the sauce during the last 10 minutes of simmering.
Increase the red chili flakes to 1/2 tsp or add a finely chopped fresh chili along with the garlic for a more pronounced heat.
Feel free to substitute other vegetables like mushrooms, eggplant, or spinach. Add mushrooms with the bell peppers and stir in spinach at the very end until it wilts.
For a richer, creamier sauce, stir in 1/4 cup of heavy cream or full-fat coconut milk during the last 2 minutes of cooking.
Whole wheat pasta and a variety of vegetables provide a significant amount of dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
The colorful array of vegetables like tomatoes, bell peppers, and carrots delivers a powerful dose of vitamins A and C, and antioxidants like lycopene, which help protect your cells from damage.
This recipe uses olive oil, a source of healthy monounsaturated fats. Combined with fiber-rich vegetables and being low in saturated fat, it contributes to cardiovascular wellness by helping to manage cholesterol levels.
Each serving of this Whole Wheat Spaghetti with Vegetable Marinara contains approximately 470-500 calories, depending on the exact size of the vegetables and amount of cheese used.
Yes, this is a very healthy meal. It's high in dietary fiber from the whole wheat pasta and vegetables, rich in vitamins and antioxidants, and uses heart-healthy olive oil. It's a well-balanced and nutritious main course.
Absolutely. Simply substitute the whole wheat spaghetti with your favorite gluten-free pasta, such as one made from brown rice, quinoa, or chickpeas. Cook the pasta according to its specific package instructions.
You can easily boost the protein content by adding a can of rinsed chickpeas or lentils to the sauce. Alternatively, brown some ground chicken, turkey, or Italian sausage and add it to the sauce to simmer.
Yes, the vegetable marinara sauce freezes beautifully. Allow it to cool completely, then transfer it to freezer-safe containers or bags. It can be frozen for up to 3 months. Thaw it in the refrigerator overnight before reheating.