The Mediterranean diet is known for its health benefits and vibrant flavors, focusing on fresh ingredients, healthy fats, and whole grains. Whole grain pasta is a fantastic choice, providing fiber and nutrients while being a delicious base for various dishes. Here are three diverse examples of Mediterranean diet pasta recipes featuring whole grains that you can easily whip up at home!
This recipe is perfect for a light lunch or dinner, showcasing the classic Mediterranean flavors of spinach and feta cheese. It’s quick to prepare and packed with nutrients.
Start by cooking 8 ounces of whole grain penne pasta according to package instructions. While the pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and sauté for about 1 minute until fragrant. Next, add 4 cups of fresh spinach and cook until wilted. Once the pasta is al dente, drain it and toss it into the skillet with the spinach. Crumble ½ cup of feta cheese over the top, drizzle with a squeeze of lemon juice, and season with salt and pepper to taste. Toss everything together and serve warm.
Notes: You can add cherry tomatoes or olives for an extra burst of flavor. This dish is also great served cold as a pasta salad!
This hearty pasta salad is perfect for meal prep or as a side dish at a gathering. The combination of chickpeas, vegetables, and whole grain pasta makes it a satisfying and nutritious option.
Begin by cooking 8 ounces of whole grain fusilli pasta. Once cooked, drain and rinse under cold water. In a large bowl, combine the pasta with 1 can of drained and rinsed chickpeas, 1 diced cucumber, 1 cup halved cherry tomatoes, and ¼ cup finely chopped red onion. For the dressing, whisk together 3 tablespoons of olive oil, 2 tablespoons of red wine vinegar, 1 teaspoon of dried oregano, and salt and pepper to taste. Pour the dressing over the pasta salad and mix well. Finally, sprinkle with ½ cup of crumbled feta cheese and a handful of chopped fresh parsley before serving.
Notes: This salad can be easily customized with your favorite vegetables, such as bell peppers or artichoke hearts, and can be made ahead of time for busy days.
This vibrant dish brings together the earthy flavors of roasted vegetables and the freshness of homemade pesto, all atop whole grain spaghetti. It’s a delightful main course that’s both filling and nutritious.
Start by preheating your oven to 400°F (200°C). Chop 1 zucchini, 1 bell pepper, and 1 cup of broccoli into bite-sized pieces. Toss them in a bowl with 1 tablespoon of olive oil, salt, and pepper, then spread them out on a baking sheet. Roast the vegetables in the oven for 20-25 minutes until tender and slightly charred. Meanwhile, cook 8 ounces of whole grain spaghetti according to package instructions. For the pesto, blend 1 cup of fresh basil, 2 cloves of garlic, ¼ cup of pine nuts, ½ cup of grated Parmesan cheese, and ½ cup of olive oil in a food processor until smooth. Once the spaghetti is cooked and drained, toss it with the pesto and roasted vegetables. Serve with additional Parmesan cheese on top.
Notes: Feel free to use store-bought pesto for convenience. You can also add grilled chicken or shrimp to make it a heartier meal.
These examples of Mediterranean diet pasta recipes with whole grains not only nourish your body but also delight your taste buds. Enjoy experimenting with these flavors and make them your own!