Mediterranean Diet Lagman

Discover a fresh twist on a beloved classic with this Mediterranean Diet Lagman, a wholesome fusion of Central Asian cuisine and heart-healthy Mediterranean flavors. This delicious dish features tender whole wheat spaghetti intertwined with a vibrant medley of sautéed vegetables, including zucchini, eggplant, carrots, and sweet red bell peppers. Infused with aromatic spices like cumin, paprika, and coriander, and simmered in a light vegetable broth, this recipe offers a burst of flavor in every bite. A final touch of fresh spinach, chopped parsley, and a squeeze of lemon adds brightness and balance. Perfect for a nutritious weeknight dinner, this one-pot wonder is not only packed with vitamins and fiber but also brimming with bold, savory tastes. Ready in under an hour, it’s a must-try for fans of plant-based Mediterranean diet recipes!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 200 g Whole wheat spaghetti
• 3 tbsp Olive oil
• 3 pieces Garlic cloves, minced
• 1 medium Red onion, diced
• 1 large Red bell pepper, julienned
• 1 medium Zucchini, sliced
• 1 medium Carrot, julienned
• 2 large Tomatoes, chopped
• 1 medium Eggplant, cubed
• 100 g Fresh spinach
• 500 ml Vegetable broth
• 1 tsp Ground cumin
• 1 tsp Paprika
• 1 tsp Coriander powder
• 0.5 tsp Salt
• 0.5 tsp Black pepper
• 2 tbsp Parsley, chopped
• 1 piece Lemon, wedges

Directions

Step 1

Bring a large pot of salted water to a boil and cook the whole wheat spaghetti until al dente, according to package instructions. Drain and set aside.

Step 2

In a large skillet, heat olive oil over medium heat. Add the minced garlic and diced red onion, sautéing until fragrant and the onion becomes translucent, about 3-4 minutes.

Step 3

Add the red bell pepper, zucchini, carrot, and eggplant to the skillet. Continue to cook, stirring occasionally, until the vegetables start to soften, about 5-7 minutes.

Step 4

Stir in the chopped tomatoes and cook for an additional 3-5 minutes until they begin to break down.

Step 5

Pour in the vegetable broth, and stir in the ground cumin, paprika, coriander powder, salt, and black pepper. Bring the mixture to a gentle simmer.

Step 6

Add the fresh spinach to the skillet. Allow it to wilt down for about 2 minutes.

Step 7

Add the cooked spaghetti to the vegetable mixture, stirring well to combine and heat through.

Step 8

Adjust seasoning to taste, and let everything simmer together for an additional 2-3 minutes.

Step 9

Serve the Lagman hot, garnished with chopped parsley and lemon wedges on the side for an added zest.

Nutrition Facts

Serving size	1963.5 grams (1963.5g)

Amount per serving	% Daily Value*
Calories	1152

Total Fat 51.00g	65%
Saturated Fat 7.90g	40%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 2550mg	111%
Total Carbohydrate 154.70g	56%
Dietary Fiber 39.00g	139%
Total Sugars 44.90g
Protein 34.70g	69%

Vitamin D 0IU	0%
Calcium 420mg	32%
Iron 15mg	85%
Potassium 3958mg	84%

*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: 37.7%

Protein: 11.4%

Carbs: 50.9%