Mediterranean Spaghetti Delight
This Mediterranean Spaghetti Delight is a vibrant and wholesome dish that brings together the rich culinary traditions of Morocco with the comforting familiarity of pasta. Adapted from Simon Rimmer's 'Accidental Vegetarian,' this dish is designed to be low in fat while packed with flavor and nutrients. Featuring whole wheat spaghetti for added fiber and a blend of warming spices like cinnamon and cumin, it provides a deliciously healthy meal that is also vegan, low-fat, and low-glycemic. The combination of chickpeas, fresh herbs, and tomatoes ensures that every bite is not only satisfying but also beneficial for those with insulin sensitivity or anyone looking to eat lighter without compromising on taste. Perfect for a family dinner or a meal prep option, this dish is a celebration of good food made with love and health in mind.
N/A
Servings
150
Calories
13
Ingredients
Ingredients
Whole wheat spaghetti
11 ounces (uncooked)
Red onion
1 (chopped finely)
Garlic cloves
3 (crushed)
Mushrooms
1 cup (sliced)
Chopped tomatoes
28 ounces (from a can)
Cinnamon
2 teaspoons (ground)
Ground cumin
2 teaspoons (ground)
Turmeric
1 teaspoon (ground)
Salt
1 pinch (to taste)
Black pepper
1 pinch (to taste)
Chickpeas
10 ounces (from a can, drained and rinsed)
Fresh parsley
3/4 cup (roughly chopped)
Fresh cilantro
3/4 cup (roughly chopped)
Instructions
1
Bring a large pot of water to a rolling boil and add the whole wheat spaghetti. Cook it according to the package instructions, usually about 10 minutes, or until al dente. Drain and set aside.
2
Meanwhile, in a non-stick skillet, spray a light coating of low-fat cooking spray. Add the chopped red onion, crushed garlic, and sliced mushrooms to the pan. Sauté over medium heat for about 5 minutes, stirring occasionally, until the vegetables start to soften. If they begin to stick, add a splash of water to keep them from browning.
3
Once the vegetables are tender, add the canned chopped tomatoes along with the cinnamon, ground cumin, turmeric, salt, and black pepper. Stir well and allow the mixture to simmer gently for about 8 minutes, stirring frequently to prevent sticking.
4
Add the drained and rinsed chickpeas to the pan, stirring to combine. Cook for an additional 3 minutes until the chickpeas are heated through.
5
Fold in the freshly chopped parsley and cilantro, mixing gently until the herbs begin to wilt.
6
Finally, add the drained spaghetti to the skillet and toss everything together ensuring the pasta is evenly coated with the flavorful sauce.
7
Serve hot, garnished with additional herbs if desired.
Nutrition Information
0.75g
Fat
28g
Carbs
5.5g
Protein
5.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Spaghetti Delight?
It is a vibrant and wholesome dish that combines Moroccan culinary traditions with pasta, adapted from Simon Rimmer's 'Accidental Vegetarian'.
Is this recipe suitable for vegans?
Yes, Mediterranean Spaghetti Delight is a vegan-friendly recipe.
Is this a low-fat meal?
Yes, the dish is designed to be low in fat, containing only 0.75g of fat per serving.
What type of pasta is used in this recipe?
The recipe calls for whole wheat spaghetti to provide additional fiber and nutritional benefits.
How many calories are in one serving?
There are 150 calories per serving in this dish.
How much fiber does this dish provide?
Each serving contains 5.5g of fiber.
What are the primary spices used in the sauce?
The sauce is flavored with a blend of cinnamon, ground cumin, and turmeric.
Is this recipe considered low glycemic?
Yes, it is tagged as a low GI (low-glycemic index) meal.
How much whole wheat spaghetti do I need?
You will need 11 ounces of uncooked whole wheat spaghetti.
What vegetables are included in the sauce?
The recipe includes red onion, garlic cloves, and sliced mushrooms.
Are there legumes in this recipe?
Yes, the recipe includes 10 ounces of canned chickpeas, drained and rinsed.
What fresh herbs are used for seasoning?
Fresh parsley and fresh cilantro are used to add flavor and color to the dish.
How much garlic is required?
The recipe requires 3 crushed garlic cloves.
What kind of tomatoes should I use?
The recipe specifies 28 ounces of canned chopped tomatoes.
How long should the pasta be cooked?
Cook the spaghetti according to package instructions, usually about 10 minutes, or until al dente.
How do I prevent vegetables from sticking without using oil?
Sauté the vegetables in a non-stick skillet with low-fat cooking spray and add a splash of water if they begin to stick.
How much protein is in Mediterranean Spaghetti Delight?
There is 5.5g of protein per serving.
What is the preparation for the red onion?
The red onion should be finely chopped.
How much cinnamon is used in the sauce?
Two teaspoons of ground cinnamon are added to the sauce.
How much ground cumin is required?
The recipe calls for two teaspoons of ground cumin.
When should the fresh herbs be added?
Fold in the chopped parsley and cilantro after the chickpeas have heated through, mixing until they begin to wilt.
Is this recipe good for meal prep?
Yes, it is described as a perfect option for meal prep.
How much turmeric is in the recipe?
One teaspoon of ground turmeric is used.
Is this a quick meal to prepare?
Yes, it is tagged as a quick meal, with the sauce simmering for about 8 minutes.
Can I add extra garnishes?
Yes, you can serve the dish hot and garnish with additional fresh herbs if desired.
How much carbohydrate is in a serving?
There are 28g of carbohydrates per serving.
Is this considered a Moroccan dish?
Yes, it is inspired by Moroccan culinary traditions and warming spices.
How many ingredients are in the recipe?
There are 13 ingredients in total for this recipe.
Does this dish contain cholesterol?
As a vegan, low-fat dish, it contains no cholesterol.
How do I combine the pasta and sauce?
Add the drained spaghetti to the skillet with the sauce and toss everything together until the pasta is evenly coated.