Flavorful Mediterranean Spaghetti Sauce Recipe: A Hearty No-Meat Delight!

Looking to elevate your pasta dishes with vibrant flavors? This Mediterranean spaghetti sauce is a delicious, meat-free option packed with fresh ingredients and herbs. Perfect for a weeknight dinner or a gathering with friends, this sauce brings the tastes of the Mediterranean right to your table!

Why Choose Mediterranean Flavors?

Mediterranean cuisine is known for its bold flavors and healthy ingredients. This spaghetti sauce is not only delicious but also loaded with vegetables, making it a wholesome choice for any meal.

Ingredients:

2 tablespoons olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 bell pepper (red or yellow), chopped
2 medium zucchinis, diced
1 can (14 oz) crushed tomatoes
1 can (15 oz) chickpeas, drained and rinsed
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon red pepper flakes (optional)
Salt and pepper to taste
Fresh basil or parsley for garnish
Cooked spaghetti (or your choice of pasta)

Instructions:

Sauté Vegetables: In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté until translucent, about 3-4 minutes. Add garlic and bell pepper, cooking for an additional 2 minutes.
Add Zucchini and Tomatoes: Stir in the diced zucchini and cook until slightly softened. Add the crushed tomatoes, chickpeas, oregano, basil, and red pepper flakes. Stir well to combine.
Simmer: Bring the sauce to a simmer and let it cook for about 15-20 minutes, allowing the flavors to meld. Season with salt and pepper to taste.
Serve: Toss the sauce with cooked spaghetti or serve it on top. Garnish with fresh basil or parsley for an extra touch of flavor.

Tips for a Perfect Sauce:

Fresh Ingredients: Use fresh herbs and vegetables for the best flavor. Consider adding seasonal veggies like spinach or eggplant.
Texture Variation: For added texture, you can blend half of the sauce for a creamier consistency, then mix it back with the chunky part.
Meal Prep: This sauce keeps well in the fridge for up to a week and freezes beautifully, making it a great option for meal prep.

Conclusion

This Mediterranean spaghetti sauce is a hearty, flavorful, and easy-to-make option that proves you don’t need meat for a satisfying meal. Enjoy the rich flavors and health benefits of this delicious sauce any night of the week!