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Introduction
Spaghetti Marinara, a staple of Italian-American cuisine, has long been cherished for its simplicity and bold flavors. Originally created by sailors ('marinara' means 'sailor-style' in Italian) as a quick, easy meal using non-perishable ingredients, this dish has evolved over centuries. Our healthy rendition pays homage to its roots while addressing modern nutritional concerns. By incorporating a variety of vegetables and using whole grain pasta, we've transformed this beloved comfort food into a wholesome meal that doesn't sacrifice an ounce of taste. Perfect for busy weeknights or as a crowd-pleasing dinner party main, this updated classic proves that healthy eating can be both delicious and satisfying.
Ingredients
• 12 oz (340g) whole grain spaghetti
• 2 tbsp extra virgin olive oil
• 1 medium yellow onion, finely diced
• 3 cloves garlic, minced
• 1 medium carrot, finely grated
• 1 medium zucchini, finely diced
• 1 red bell pepper, finely diced
• 2 cans (28 oz each) San Marzano whole peeled tomatoes, crushed by hand
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp red pepper flakes
• 2 bay leaves
• 1 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/4 cup fresh basil leaves, torn
• 1/4 cup grated Parmigiano-Reggiano cheese (optional)
Step 1:
Bring a large pot of salted water to a boil for the pasta.
Step 2:
Heat olive oil in a large, deep skillet over medium heat. Add diced onion and cook for 3-4 minutes until softened.
Step 3:
Add minced garlic, grated carrot, diced zucchini, and bell pepper. Cook for 5-6 minutes, stirring occasionally, until vegetables are softened.
Step 4:
Add crushed tomatoes, tomato paste, dried oregano, dried basil, red pepper flakes, bay leaves, salt, and pepper. Stir to combine.
Step 5:
Bring the sauce to a simmer, then reduce heat to low. Cover and cook for 25-30 minutes, stirring occasionally.
Step 6:
While the sauce is simmering, cook the whole grain spaghetti in the boiling water according to package instructions until al dente, usually 8-10 minutes.
Step 7:
Drain the pasta, reserving 1/2 cup of pasta water.
Step 8:
Remove bay leaves from the sauce. Add the cooked pasta to the sauce, tossing to coat. If needed, add some reserved pasta water to loosen the sauce.
Step 9:
Remove from heat and stir in torn fresh basil leaves.
Step 10:
Serve hot, garnished with grated Parmigiano-Reggiano cheese if desired.
Q: Can I make this sauce ahead of time?
A: Yes, the sauce can be made up to 3 days in advance and stored in the refrigerator. Reheat gently before adding cooked pasta.
Q: Is this recipe freezer-friendly?
A: The sauce freezes well for up to 3 months. Thaw overnight in the refrigerator and reheat gently. Cook fresh pasta when ready to serve.
Q: Can I use dried herbs instead of fresh basil?
A: While fresh basil adds the best flavor, you can substitute with 1 tsp dried basil added to the sauce during cooking if fresh is unavailable.
• For a gluten-free option, substitute the whole grain spaghetti with your favorite gluten-free pasta.
• You can use any combination of finely diced vegetables you prefer or have on hand, such as spinach, mushrooms, or eggplant.
• For a vegan version, omit the Parmigiano-Reggiano cheese or use a plant-based alternative.
• San Marzano tomatoes are recommended for their sweet flavor and low acidity, but you can substitute with any high-quality canned whole tomatoes.
• If you prefer a smoother sauce, use an immersion blender to puree the sauce before adding the pasta.
• This recipe contains gluten (from the pasta) and dairy (from the optional cheese). It is suitable for vegetarians and can be easily adapted for vegans.
Divide the pasta among serving bowls, ensuring an even distribution of vegetables and sauce. Garnish with additional fresh basil and grated cheese if desired.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or on the stovetop, adding a splash of water if needed to loosen the sauce.
Start the sauce before boiling the pasta water to ensure they finish cooking around the same time. Reserve some pasta water before draining to adjust sauce consistency if needed.
- Use a sharp knife for finely dicing vegetables to ensure even cooking
- Taste and adjust seasoning before adding the pasta to the sauce
- Don't overcook the pasta; it will continue to soften slightly when tossed with the hot sauce
For a protein boost, add cooked lentils or chickpeas to the sauce. For a creamier version, stir in a dollop of ricotta cheese before serving.
Pair with a light Italian red wine like Chianti or a crisp green salad with a simple vinaigrette.
This dish can be enjoyed year-round, but it's especially comforting in fall and winter.
Contains gluten (whole grain pasta) and optional dairy (Parmigiano-Reggiano cheese). Can be made gluten-free with alternative pasta and dairy-free/vegan by omitting cheese.
