Main mealVegetarianBalancedMediterraneanVegan€
Spaghetti with Fresh Tomato Sauce, Basil and Garlic
Taste real Italy with this spaghetti in fresh tomato sauce. Made from ripe tomatoes, cold-pressed olive oil and fragrant basil, this dish is the perfect example of a healthy Mediterranean meal.
Prep time13 min
Cook time20 min
Total time33 min
Servings2
Recipe
Per servingTotal
Calories:651.7 kcal1303.3 kcal
Protein:15.4 g30.8 g
Carbohydrates:82.5 g164.9 g
Fiber:13.9 g27.8 g
Water:252 ml503.9 ml
Fat:32.5 g65 g
Micronutrients
Sugar:3.2 g6.3 g
Saturated fat:4.7 g9.3 g
Cholesterol:0 mg0 mg
Sodium:22.4 mg44.8 mg
Potassium:1101 mg2202 mg
Calcium:85.1 mg170.1 mg
Iron:5.5 mg10.9 mg
Magnesium:147.8 mg295.6 mg
Zinc:3.3 mg6.6 mg
Phosphorus:402.7 mg805.3 mg
Vitamin C:71.2 mg142.4 mg
Vitamin A:26.8 µg53.5 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
- 1Bring salted water to a boil in a large pot. Cook the spaghetti according to the package instructions until al dente. Before draining, reserve about 100 ml of the pasta cooking water.
- 2While the pasta is cooking, heat the olive oil in a wide pan over medium heat. Add the garlic and chili flakes. Sauté for 1–2 minutes until the garlic becomes fragrant and lightly golden (it must not brown).
- 3Add the tomatoes to the pan and season with salt. Cook over moderate heat for 10–12 minutes, stirring occasionally and gently pressing the tomatoes with a wooden spoon so they release their juice and begin to break down into a sauce.
- 4Once the tomatoes are soft, stir in the balsamic vinegar. If the sauce is too thick, add a spoonful or two of the pasta cooking water.
- 5Using tongs, transfer the cooked spaghetti directly into the pan with the sauce. Toss quickly over the heat so the sauce evenly coats the pasta. If needed, add a bit more of the reserved water for a creamy texture.
- 6Remove the pan from the heat, stir in the fresh basil and drizzle with a little fresh olive oil. Serve immediately.
Nutritional benefits
Thanks to the high lycopene content in cooked tomatoes and healthy fats from olive oil, this dish supports heart and cardiovascular health.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.