Heart-Healthy Spaghetti Marinara

Savor the simplicity and nutrition of Heart-Healthy Spaghetti Marinara, a wholesome twist on a classic comfort food. This easy-to-make recipe features tender whole wheat spaghetti paired with a vibrant marinara sauce brimming with fresh vegetables like zucchini, carrots, and onions. Seasoned to perfection with dried herbs, garlic, and a touch of red pepper flakes for a subtle kick, this dish is as flavorful as it is nutritious. Made with no-salt-added crushed tomatoes and heart-smart olive oil, it’s ideal for those pursuing a health-conscious lifestyle without sacrificing taste. Ready in just 45 minutes, this light yet satisfying pasta is perfect for a busy weeknight dinner. Garnish with fresh basil, parsley, or a sprinkle of Parmesan for a delightful finishing touch!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 oz Whole wheat spaghetti
• 2 tbsp Extra virgin olive oil
• 4 cloves Garlic, minced
• 1 Medium onion, finely chopped
• 1 Carrot, finely grated
• 1 Zucchini, finely diced
• 28 oz No-salt-added crushed tomatoes
• 2 tbsp Tomato paste
• 1 tsp Dried oregano
• 1 tsp Dried basil
• 0.25 tsp Red pepper flakes (optional)
• 0.5 tsp Salt
• 0.25 tsp Freshly ground black pepper
• 2 tbsp Fresh parsley, chopped
• 2 tbsp Fresh basil, chopped (optional garnish)
• 0.25 cup Grated Parmesan (optional, for serving)

Directions

Step 1

Bring a large pot of water to a boil. Add a pinch of salt and cook the whole wheat spaghetti according to package instructions until al dente. Drain and set aside, reserving 1/2 cup of the pasta water.

Step 2

In a large skillet, heat the extra virgin olive oil over medium heat.

Step 3

Add the minced garlic and chopped onion to the skillet. Sauté for 2-3 minutes, stirring frequently, until soft and fragrant.

Step 4

Add the grated carrot and diced zucchini to the skillet. Cook for an additional 4-5 minutes, or until the vegetables are tender.

Step 5

Stir in the no-salt-added crushed tomatoes and tomato paste. Mix well to combine.

Step 6

Add the dried oregano, dried basil, and red pepper flakes (if using). Season with salt and freshly ground black pepper. Stir to incorporate.

Step 7

Lower the heat and simmer the sauce for 15-20 minutes, stirring occasionally. Adjust consistency with the reserved pasta water if the sauce becomes too thick.

Step 8

Taste the sauce and adjust the seasoning as needed.

Step 9

Combine the cooked spaghetti with the marinara sauce, tossing to coat evenly.

Step 10

Serve the spaghetti marinara in bowls, garnished with fresh parsley and (if desired) fresh basil and grated Parmesan. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	1620 grams (1620.0g)

Amount per serving	% Daily Value*
Calories	1236

Total Fat 48.90g	63%
Saturated Fat 15.30g	77%
Polyunsaturated Fat NaNg
Cholesterol 48mg	16%
Sodium 2267mg	99%
Total Carbohydrate 161.50g	59%
Dietary Fiber 37.20g	133%
Total Sugars 39.20g
Protein 53.70g	107%

Vitamin D 0IU	0%
Calcium 984mg	76%
Iron 11mg	61%
Potassium 3486mg	74%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.8%

Protein: 16.5%

Carbs: 49.7%