Mediterranean Italian Noodles

🍝 Mediterranean Italian Noodles

Description

Mediterranean Italian Noodles combine the rich flavors of Italian cuisine with the wholesome, heart-healthy ingredients of the Mediterranean diet. This dish features al dente pasta tossed with olive oil, garlic, sun-dried tomatoes, olives, fresh basil, and feta cheese. It’s a light yet flavorful meal perfect for lunch or dinner — fresh, aromatic, and packed with nutrients.

🧂 Ingredients (Serves 4)

• 8 oz (225 g) whole wheat or regular spaghetti or linguine

• 2 tbsp extra virgin olive oil

• 3 cloves garlic, minced

• ½ cup cherry tomatoes, halved

• ¼ cup sun-dried tomatoes, chopped

• ½ cup kalamata olives, sliced

• ¼ cup red onion, finely chopped

• 1 cup baby spinach (optional)

• ¼ tsp chili flakes (optional, for a little heat)

• 1 tbsp lemon juice

• ¼ cup crumbled feta cheese (or goat cheese)

• 2 tbsp fresh basil, chopped

• Salt and black pepper to taste

👩‍🍳 Instructions

1. Cook the noodles:
   Bring a large pot of salted water to a boil. Add the pasta and cook until al dente according to package instructions. Reserve ½ cup of pasta water and drain the rest.

2. Prepare the sauce:
   In a large skillet, heat olive oil over medium heat. Add garlic and red onion; sauté for 1–2 minutes until fragrant and soft.

3. Add vegetables:
   Stir in cherry tomatoes, sun-dried tomatoes, olives, and chili flakes. Cook for 3–4 minutes until tomatoes soften slightly.

4. Combine pasta:
   Add the cooked noodles to the skillet, tossing well to combine. Add a splash of reserved pasta water to loosen if needed.

5. Finish:
   Add spinach (if using), lemon juice, salt, and pepper. Toss gently until spinach wilts and everything is well coated.

6. Serve:
   Top with feta cheese and fresh basil. Drizzle with a little extra virgin olive oil before serving.

🍽️ Servings

• Yield: 4 servings

• Serving size: ~1½ cups cooked noodles

🥗 Nutritional Information (per serving)

(Values are approximate and can vary based on ingredients used.)

🌿 Health Benefits

• Heart-Healthy: Olive oil and olives provide monounsaturated fats that support cardiovascular health.

• Rich in Antioxidants: Tomatoes, spinach, and garlic supply antioxidants that help combat inflammation.

• High in Fiber: Whole-grain noodles aid digestion and keep you full longer.

• Calcium & Protein: Feta cheese adds a touch of dairy-based nutrition for bone and muscle health.

• Mediterranean Diet Inspired: Promotes longevity, improved metabolism, and brain function.

💡 Chef’s Tips & Notes

• Pasta Type: You can use penne, farfalle, or spaghetti — any pasta that holds sauce well.

• Protein Boost: Add grilled chicken, shrimp, or chickpeas for extra protein.

• Vegan Option: Replace feta with vegan cheese or nutritional yeast.

• Make Ahead: This dish keeps well in the fridge for up to 3 days. Reheat with a drizzle of olive oil.

• Add Nuts: Sprinkle toasted pine nuts or almonds for a crunchy texture.

❓ Q & A Section

Q1. Can I make this recipe gluten-free?
✅ Yes! Use gluten-free pasta made from rice, lentils, or quinoa.

Q2. How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently with olive oil or a splash of water.

Q3. Can I serve it cold as a salad?
✅ Absolutely! Chill it and serve as a Mediterranean pasta salad — great for picnics or lunchboxes.

Q4. What can I substitute for feta cheese?
Try goat cheese, parmesan, or a vegan alternative like tofu feta.

Q5. Is this dish suitable for weight management?
Yes — it’s nutrient-dense, high in fiber, and uses healthy fats, making it a balanced, satisfying meal.