The Mediterranean diet, celebrated for its health benefits and flavorful dishes, emphasizes whole foods, healthy fats, and a variety of plant-based ingredients. Pasta, a staple in Mediterranean cuisine, can be a delicious and versatile component of this diet. This article explores the best pasta options and how to incorporate them into your Mediterranean meal plan.
Understanding the Mediterranean Diet
Before diving into pasta choices, it's essential to understand the core principles of the Mediterranean diet. This dietary pattern features an abundance of plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Olive oil is the primary source of fat, while fish, especially fatty fish, is consumed regularly. Dairy products (mostly cheese and yogurt) and poultry are eaten in moderation, and red meat is limited to a few times a month. Wine is often enjoyed with meals in modest amounts.
Pasta dishes are central to the Mediterranean Diet, not only because they are tasty, inexpensive, and easy meals to prepare, but also because they are the perfect way to highlight and complement many of the other healthy foods in this diet.
Top Pasta Choices for the Mediterranean Diet
When selecting pasta for your Mediterranean diet, consider these options:
Whole Wheat Pasta
Higher in fiber, protein, and nutrients than regular pasta, whole wheat pasta is a nutritional powerhouse. As long as the pasta is 100% whole grain, there isn’t one type that is better for you than another. Its flavor is mild, so no one will suspect your healthy swap. Whole wheat pasta provides a hefty 5-7g of fiber per cup cooked.
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Chickpea Pasta
Chickpea pasta is another excellent choice, offering a significant boost in protein and fiber. Chickpea pasta provides even more fiber with 8-13g per cup cooked, which is roughly a third of the daily recommendation. A cup of cooked chickpea pasta provides 13-15g of protein. This makes it a particularly satisfying and nutritious option.
Traditional Pasta
White pasta typically contains 2-3g of fiber per cup cooked. White pasta is also a source of protein. A cup of cooked white pasta provides 6-7g of protein. Lastly, white pasta is often enriched with micronutrients including B vitamins, folate, and iron.
Gluten-Free Pasta
For those with gluten sensitivities or celiac disease, gluten-free pasta can be a suitable alternative. Gluten-free pasta (not made from legumes) tends to have a higher GI value than those made of wheat. Pairing GF pasta with protein, fat, fiber and/or acid, can help mitigate the blood sugar rise from these products.
Delicious Mediterranean Pasta Recipes
Here are a few Mediterranean pasta recipes that incorporate healthy ingredients and flavors:
Simple Mediterranean Olive Oil Pasta
This simple Mediterranean olive oil pasta is textbook Mediterranean diet deliciousness! This dish makes a feature of extra virgin olive oil and relies heavily on its flavor. For this recipe, use Greek Early Harvest extra virgin olive oil. The oil is briefly heated through, but not cooked. Follow package instructions to cook thin spaghetti pasta to al dente. When pasta is almost cooked, heat the extra virgin olive oil in a large cast iron skillet over medium heat. Lower the heat and add garlic and a pinch of salt. Cook for 10 seconds, stirring regularly. Stir in the parsley, tomatoes and chopped scallions. Cook over low heat until just warmed through, about 30 seconds or so.
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Mediterranean Pasta with Tomatoes, Artichokes, Garlic, and Lemon
A fast, healthy pasta recipe that’s easy to make and filled with bright flavor! Keep the recipe vegetarian or serve with chicken or shrimp. To make, bring a large pot of water to a boil and add 1 tablespoon salt. Cook the pasta until al dente. Reserve 1/2 cup of the pasta water, then drain. While the water boils and pasta cooks, prep your vegetables and remaining ingredients: mince the garlic; halve the cherry tomatoes; drain and roughly chop the artichokes; drain and slice the olives in half. Once the vegetables start cooking, the recipe goes quickly, so you want to be ready. Heat the olive oil in a large skillet over medium high heat. Add the tomatoes, garlic, the remaining 1 teaspoon salt, pepper, and crushed red pepper flakes. Cook, stirring frequently, until the garlic is fragrant and the tomatoes begin to break down and release some juices into the oil, 1 to 2 minutes. Add the pasta to the skillet and toss to coat. Add the artichokes and olives. Drizzle the lemon juice over the pasta. Continue tossing and cook for 1 to 2 minutes, until warmed through. If the pasta seems too dry, add a splash of the reserved pasta water to loosen it. Taste and adjust the salt and pepper as desired. Remove from heat and sprinkle with Parmesan and parsley.
Mediterranean Pasta Salad
This Greek-inspired Mediterranean pasta salad is brimming with veggies and is equal parts healthy, satisfying, and delicious. Cook the pasta in salted water according to the directions on the packet. Drain and rinse in cold water. Set aside to cool. Quarter the cherry tomatoes and dice the red pepper and cucumber. Add the veggies to a large mixing bowl. Halve the olives and add to the other salad ingredients. Finely slice the red onions and add the onions to the bowl. Crumble the feta over the bowl, and add the dried oregano, red wine vinegar, olive oil, and pasta. Season with black pepper and gently toss until all the ingredients are well combined. Garnish with finely chopped flat-leaf parsley (if using) and serve. To make this recipe gluten-free, use gluten-free pasta instead of a wheat-based product. For a protein upgrade, chickpea pasta also works well in this recipe. Kalamata olives can be used instead of Castelvetrano. Yellow bell peppers can be used instead of red peppers.
Quick and Easy Vegetarian Mediterranean Spaghetti
This quick and easy vegetarian Mediterranean spaghetti is bursting with traditional Mediterranean flavors of garlic, olives, lemon, basil, and tomatoes. Anyone who loves Mediterranean cuisine or follows a Mediterranean diet will enjoy this recipe, especially if you use whole-grain pasta. It’s loaded with traditional vegetables and it’s vibrant and super tasty. To make, cook spaghetti according to the package instructions until al dente or the consistency you like. Drain, reserving 1/2 cup/118 ml pasta liquid. Put pasta back in pot and cover to keep warm. While pasta is cooking, in a medium skillet or sauce pan, heat oil to medium high heat, add red pepper and green onions. Saute for 2 minutes. Add olives, basil, tomatoes, garlic, salt, chili flakes and lemon juice - saute for 4-5 more minutes. If tomatoes are very watery, cook an extra 1-2 minutes. Add spinach and basil, stirring just until wilted, about 1 minute. Add pasta to sauce and mix well, incorporating a bit of pasta liquid at a time to moisten if needed (i.e. if pasta is too dry). Taste and adjust seasonings. Garnish with optional suggestions listed in the ingredients. Alternatively, add tofu, roasted shrimp or grilled chicken pieces if desired.
Mediterranean Pasta with Shrimp
Sauté or grill the shrimp separately, then toss it with the pasta at the end to prevent the shrimp from overcooking. (Or give this Mediterranean Shrimp a try.)
Mediterranean Pasta with Canned Tuna
For additional heart-healthy protein and fats. (I recommend oil packed for the best flavor.)
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Mediterranean Pasta with Chicken
For those seeking shredded chicken pasta recipes, try combining this Mediterranean Pasta with a quick and easy method for How to Cook Shredded Chicken (stovetop), Baked Chicken Breast, or this Instant Pot Chicken. You can shred or dice the chicken and toss it in with the pasta at the end.
Mediterranean Pasta with Italian Sausage
Slice precooked Italian chicken sausages into coins, then brown the pieces in a sauté pan. Remove them from the pan, proceed with the recipe as directed, and toss the coins into the pasta at the end.
Mediterranean Pasta with Feta
Swap the Parm for feta cheese.
Tips for Cooking Mediterranean Pasta
- Cook pasta al dente: This means cooking the pasta until it is firm to the bite. Al dente pasta has a lower glycemic index and is easier to digest.
- Use high-quality olive oil: Extra virgin olive oil is a staple of the Mediterranean diet and adds flavor and healthy fats to your pasta dishes. Don’t skimp on the amount, as you need it to create a luscious sauce.
- Load up on vegetables: Incorporate a variety of colorful vegetables into your pasta dishes. Common Mediterranean cuisine vegetables include eggplant, artichokes, bell peppers, tomatoes, mushrooms, green beans, zucchini, spinach, onions, garlic and olives.
- Add protein: Include lean protein sources such as fish, poultry, beans, or lentils to make your pasta dishes more satisfying and nutritious.
- Season generously: Use herbs, spices, and lemon juice to enhance the flavor of your pasta dishes.
- Be mindful of portion sizes: While pasta can be a part of a healthy diet, it's important to be mindful of portion sizes. Stick to recommended serving sizes to avoid overeating.
Debunking Pasta Myths
There are several misconceptions about pasta that can deter people from including it in their diet. Let's debunk some common myths:
- MYTH #1: Pasta spikes blood sugar. This is not always the case. The effect of pasta on blood sugar depends on the type of pasta you’re eating, the quantity, and what you’re pairing it with. Adding protein, fat, fiber and/or acid to pasta further helps attenuate the blood sugar boost that comes with eating pasta.
- MYTH #2: White pasta doesn’t contain fiber and is largely devoid of nutrients. This is simply not true. White pasta typically contains 2-3g of fiber per cup cooked. Pasta is also a source of protein. Lastly, white pasta is often enriched with micronutrients including B vitamins, folate, and iron.
- MYTH #3: Pasta leads to weight gain. Eating pasta in the context of an otherwise healthy diet has NOT been shown to lead to weight gain. In fact, some observational research indicates that eating pasta can assist with weight management as part of a low GI eating plan.
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