Savory Mediterranean Spaghetti Sauce Recipe: A Delicious No-Meat Delight!

Are you craving a flavorful and satisfying pasta dish without the meat? This Mediterranean spaghetti sauce recipe is just what you need! Bursting with fresh vegetables and aromatic herbs, this sauce is not only easy to make but also perfect for a quick weeknight dinner or a cozy weekend meal. Let’s dive into this vibrant recipe that captures the essence of Mediterranean cuisine!

What Makes Mediterranean Spaghetti Sauce Special?

Mediterranean cuisine is renowned for its use of fresh ingredients and bold flavors. This no-meat spaghetti sauce embodies those qualities, featuring a variety of vegetables, herbs, and spices. Not only is it delicious, but it also provides a wealth of nutrients, making it a healthy choice for everyone.

How to Make Mediterranean Spaghetti Sauce

Gather your ingredients and get ready to create a sauce that will elevate your pasta dishes!

Ingredients:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 bell pepper, chopped (any color)
• 2 medium zucchinis, diced
• 1 cup cherry tomatoes, halved
• 1 can (14 oz) diced tomatoes (or fresh tomatoes, chopped)
• 1 tablespoon tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon red pepper flakes (adjust for spice preference)
• Salt and pepper to taste
• Fresh basil or parsley, for garnish
• Cooked spaghetti or your favorite pasta

Instructions:

1. Heat the Olive Oil: In a large skillet or saucepan, heat the olive oil over medium heat. This will add richness to the sauce.
2. Sauté the Vegetables: Add the chopped onion and garlic to the pan. Sauté until the onion becomes translucent, about 3-4 minutes. This step builds the flavor foundation.
3. Add Bell Pepper and Zucchini: Stir in the chopped bell pepper and diced zucchinis. Cook for another 5-7 minutes until the vegetables are tender.
4. Incorporate Tomatoes: Add the cherry tomatoes, canned diced tomatoes, and tomato paste. Stir well to combine, allowing the flavors to meld.
5. Season the Sauce: Sprinkle in the dried oregano, basil, and red pepper flakes. Season with salt and pepper to taste. Let the sauce simmer for 15-20 minutes, stirring occasionally.
6. Combine with Pasta: Once the sauce has thickened and the flavors have developed, toss it with cooked spaghetti or your favorite pasta. Mix until well coated.
7. Serve and Garnish: Serve hot, garnished with fresh basil or parsley for an extra burst of flavor.

Frequently Asked Questions about Mediterranean Spaghetti Sauce

1. Can I add other vegetables to the sauce?

Absolutely! Feel free to get creative with vegetables like mushrooms, spinach, or eggplant. The beauty of this sauce is its versatility.

2. How can I make it spicier?

For a spicier kick, increase the amount of red pepper flakes or add a dash of hot sauce.

3. Is this sauce suitable for freezing?

Yes! This Mediterranean spaghetti sauce freezes well. Just store it in an airtight container for up to three months. Thaw in the refrigerator before reheating.

4. What can I serve with this sauce?

This sauce pairs wonderfully with various types of pasta, but it can also be served over rice, quinoa, or even roasted vegetables for a low-carb option.

5. Can I make this sauce in advance?

Definitely! You can prepare the sauce a day ahead and store it in the refrigerator. Reheat before serving for an easy meal.

Key Benefits of Mediterranean Spaghetti Sauce

This no-meat Mediterranean spaghetti sauce is not only delicious but also packed with nutrients. Vegetables like zucchini and bell peppers provide vitamins A and C, while the tomatoes offer antioxidants. Using olive oil adds healthy fats, making this dish a wholesome choice for everyone.

Conclusion

Creating a Mediterranean spaghetti sauce that is both meatless and full of flavor is simple and rewarding. With fresh vegetables, aromatic herbs, and a hint of spice, this sauce is sure to impress family and friends alike. Whether you’re enjoying a quiet night in or hosting a dinner party, this dish is the perfect centerpiece. Grab your ingredients, whip up this delightful sauce, and savor the vibrant flavors of the Mediterranean!