Delicious and Nutritious Mediterranean Diet Pasta Recipes

The Mediterranean diet, celebrated for its health benefits and flavorful ingredients, emphasizes whole grains, vegetables, healthy fats, and lean proteins. Pasta, a staple in Mediterranean cuisine, can be a part of this healthful eating pattern when prepared with wholesome ingredients and mindful portions. This article explores various Mediterranean diet pasta recipes, debunks common pasta myths, and provides tips for creating balanced and satisfying meals.

The Allure of Mediterranean Pasta Salad

One standout example is a Greek-inspired Mediterranean pasta salad, a vibrant mix of vegetables that is both healthy and delicious. For those who enjoy Greek salad, this recipe offers a familiar yet exciting twist.

Debunking Common Pasta Myths

Despite its versatility and nutritional value, pasta is often misunderstood. Let's address some common myths:

Myth #1: Pasta Spikes Blood Sugar

The effect of pasta on blood sugar varies depending on several factors: the type of pasta, the portion size, and what it's paired with. White pasta has a glycemic index (GI) of 42-45, while whole wheat pasta has a GI of 37, both considered low. This means that a 50g portion of cooked pasta raises blood sugar slowly compared to 50g of glucose.

Adding protein, fat, fiber, or acid to pasta can further mitigate the blood sugar response. Gluten-free pasta (not made from legumes) may have a higher GI, but pairing it with other beneficial ingredients can help manage blood sugar levels.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Myth #2: White Pasta Lacks Fiber and Nutrients

White pasta does contain fiber, typically 2-3g per cup when cooked. Whole wheat pasta offers more, with 5-7g of fiber per cup. Chickpea pasta is even richer in fiber, providing 8-13g per cup, which is about a third of the daily recommended intake.

Pasta is also a source of protein. A cup of cooked white pasta contains 6-7g of protein, while whole wheat offers 7-9g, and chickpea pasta provides 13-15g. Additionally, white pasta is often enriched with B vitamins, folate, and iron.

Myth #3: Pasta Leads to Weight Gain

Eating pasta as part of a balanced diet has not been shown to cause weight gain. Some research even suggests that pasta can support weight management within a low-GI eating plan.

Is Pasta Salad a Healthy Choice?

Pasta salad can be a nutritious option, depending on its ingredients. A Mediterranean pasta salad loaded with vegetables, fiber, and dressed with extra virgin olive oil is a healthier choice. Conversely, pasta salads high in saturated fats and calorie-dense ingredients like bacon, salami, and mayo are less beneficial. Replacing saturated fats with poly- and mono-unsaturated fats can help reduce the risk of heart disease.

Tips for Mediterranean Diet Pasta Recipes

Here are some tips for creating delicious and healthful Mediterranean diet pasta recipes:

Read also: Delicious Mediterranean Recipes

Embrace Whole Grains

Opt for whole wheat pasta to increase your fiber intake. Whole wheat pasta has a mild flavor that blends well with various ingredients. Different shapes of pasta can be used for different recipes.

Load Up on Vegetables

Incorporate a variety of vegetables, such as tomatoes, artichokes, bell peppers, olives, and spinach. Common Mediterranean cuisine vegetables include eggplant, artichokes, bell peppers, tomatoes, mushrooms, green beans, zucchini, spinach, onions, garlic and olives. Asparagus would also be good. A veggie chopper can be a useful tool for preparing vegetables quickly.

Choose Healthy Fats

Use extra virgin olive oil as the primary source of fat. Don’t skimp on the amount, as you need it to create a luscious sauce.

Add Lean Protein

Include lean protein sources like grilled chicken, shrimp, canned tuna, or legumes. For a protein upgrade, chickpea pasta also works well in recipes.

Incorporate Fresh Herbs

Enhance the flavor with fresh herbs like basil, parsley, dill, and oregano. Don’t skimp on the parsley.

Read also: Mediterranean Diet, Instant Pot Style

Be Mindful of Portions

Control portion sizes to maintain a balanced calorie intake.

Mediterranean Pasta Salad Recipe

This Greek-inspired Mediterranean pasta salad is brimming with veggies and is equal parts healthy, satisfying, and delicious. If you adore Greek salad like me you’re going to love this recipe!

Ingredients:

• Pasta
• Cherry tomatoes
• Red pepper
• Cucumber
• Olives (Kalamata or Castelvetrano)
• Red onions
• Feta cheese
• Dried oregano
• Red wine vinegar
• Olive oil
• Black pepper
• Flat-leaf parsley (optional)

Instructions:

1. Cook the pasta in salted water according to the directions on the packet. Drain and rinse in cold water. Set aside to cool.
2. Quarter the cherry tomatoes and dice the red pepper and cucumber. Alternatively, this is a great task for a veggie chopper! Add the veggies to a large mixing bowl.
3. Halve the olives and add to the other salad ingredients.
4. Finely slice the red onions and add the onions to the bowl.
5. Crumble the feta over the bowl, and add the dried oregano, red wine vinegar, olive oil, and pasta.
6. Season with black pepper and gently toss until all the ingredients are well combined.
7. Garnish with finely chopped flat-leaf parsley (if using) and serve.

Notes:

• 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. I like the Castelvetrano in this recipe because they have a milder, meatier taste.
• Yellow bell peppers can be used instead of red peppers. However, I wouldn’t use green peppers. Green peppers are less sweet and have a slightly bitter flavor, which can impact the balance of sweet and salty flavors in this recipe.

Mediterranean Pasta with Tomatoes, Artichoke, 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.

Ingredients:

• Pasta
• Olive oil
• Cherry tomatoes
• Garlic
• Artichoke hearts
• Olives
• Lemon juice
• Parmesan
• Parsley
• Salt
• Pepper
• Crushed red pepper flakes

Instructions:

1. 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.
2. 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.
3. 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.
4. 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.
5. Remove from heat and sprinkle with Parmesan and parsley.

Tips:

• Don’t skimp on the olive oil or parsley.

Mediterranean Spaghetti

This quick and easy Mediterranean spaghetti is bursting with traditional Mediterranean flavors of garlic, olives, lemon, peppers, basil, and tomatoes.

Ingredients:

• 6 ounces spaghetti
• 2 tablespoon olive oil
• 1 pepper, seeded and chopped red, yellow or orange
• 1/2 cup olives, pitted and chopped, Note 2 (green or black olives)
• 1 1/2 cup cherry tomatoes, halved, Note 3
• 3 green onions, chopped into 1 inch pieces (or use 1/2 sweet or red onion instead)
• juice from 1/2 lemon
• 3 garlic cloves, minced (1 1/2 teaspoons minced garlic in jar)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• pinch red pepper flakes (I use 1/4-1/2 tsp)
• 4 cups fresh baby spinach, roughly chopped
• 1/4 cup fresh basil, chopped
• Garnish (optional): Parmesan cheese, a drizzle of extra virgin olive oil, feta cheese, pine nuts, and/or fresh parsley or fresh oregano.

Instructions:

1. COOK SPAGHETTI: Bring a large pot of salted, cold water to a boil. 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.
2. MAKE SAUCE: 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.
3. COMBINE PASTA AND SAUCE: 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.

Notes:

• Pasta options - I use spaghetti, spaghettini, angel hair pasta or capellini but any pasta will work. A few examples are penne, zitti, fusilli, orecchiette, and orzo.
• Olives: I use black Kalamata olives, but so many others would work well too. Here’s a great beginners guide to olives by Serious Eats.
• Tomato options: Use a whole chopped tomato or cherry tomatoes cut in half. You can even use a small can of whole tomatoes, well-drained.
• Variations for vegetables: eggplant, artichoke hearts, mushrooms, green beans, zucchini, asparagus.
• Make Ahead: I love leftovers of this pasta dish the next day for lunch because the flavors have time to blend. It will keep in the fridge for 3-4 days. Reheat the pasta in the microwave. Or serve the pasta room temperature or as a cold pasta salad.

Mediterranean Angel Hair Pasta

With two different types of tomatoes as a base, a garlicky wine and feta-infused sauce and a plethora of fresh dill and parsley peppered throughout twirls angel hair noodles, our Mediterranean Pasta is the best way to sprint into spring.

Ingredients:

• Onion
• Garlic
• Olive oil
• Cherry tomatoes
• Sun-dried tomatoes
• Wine
• Cream
• Feta
• Artichoke Hearts
• Pasta
• Herbs

Instructions:

1. Sweat the onion and garlic. Note we say sweat not saute. I prefer to cook the onion and garlic over a lower heat so they slowly sweat out their juices. You’ll want a medium to medium low heat. If at any point they start to brown, reduce the heat.
2. Cook the tomatoes. Add the halved cherry tomatoes. Give everything a stir. Let them cook down until they start to soften and wilt.
3. Make the sauce. Pour in the white wine and let it simmer until it’s a reduced a bit. Add the cream and some salt and pepper. Add the feta, artichoke hearts and sun-dried tomatoes. Throw in some feta, the artichokes and the sun-dried tomatoes.
4. Cook the pasta. Angel hair cooks very fast so don’t drop it in the water until you add the sun-dried tomatoes to the sauce. Cook until the pasta is aldente and make sure to save some pasta water!
5. Add the pasta, herbs and remaining feta. Add the cooked pasta, fresh herbs and remaining feta along with 1/2 cup or so of pasta water. Toss until everything is combined. Season with salt and pepper.

Tips:

• Use a wine you’d enjoy drinking.
• Don’t overcook your noodles! Make sure the angel hair is aldente or even a little under.
• Save that pasta water! Instead of adding more cream to make the sauce, we like to add starchy cooking water.

Mediterranean One-Pot Pasta

This easy Mediterranean One-Pot Pasta is packed with flavor, healthy vegetables, convenient canned foods, and can go from pantry to table in less than 30 minutes.

Ingredients:

• 1 8-ounce package of gluten-free pasta: this works best with a corn/quinoa or a chickpea/lentil blend. I tested this a few times with brown rice pasta and it simply does not work with the one pot method.
• 1 can Artichoke Hearts: These are one of my favorite canned foods to have on hand!
• Fresh Thyme, Cumin, and Salt & Pepper: Simple seasonings work best in this recipe!

Instructions:

1. Bring 3 cups to boil in a large pot. Add pasta, vegetable broth, onions, tomatoes, artichoke hearts, olives, thyme, and cumin.
2. Allow the pasta to come back to a boil over high heat, and stir the pasta and it begins to cook.
3. Keep the pasta at a boil, but reduce the heat a little as it continues to cook. Occasionally stir with tongs to keep the pasta from sticking together or sticking to the bottom of the pot.
4. As the water reduces and becomes a sauce, watch for the pasta to become cooked.

Additional Tips and Variations

• Make it vegan: Omit Parmesan or feta cheese.
• Add protein: Sauté or grill shrimp, add canned tuna, or use shredded chicken or Italian chicken sausages.
• Serve with a salad: Pair the pasta with a simple green salad, such as Arugula Salad or Spinach Strawberry Salad.
• Include roasted vegetables: Add roasted Brussels sprouts, asparagus, or carrots.

tags: #mediterranean #diet #pasta #recipes