Healthy Pasta Recipe with Mediterranean Vegetables
A vibrant, nutritious Mediterranean-style pasta dish with whole wheat noodles, roasted zucchini, cherry tomatoes, eggplant, and a tangy balsamic glaze. Lightly seasoned with herbs and olives, this quick meal offers heart-healthy fats, lean chicken, and antioxidant-rich vegetables for a satisfying, balanced meal.
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Servings: 4 servings
Calories: 400kcal
Ingredients
- 12 oz whole wheat pasta (about 3 cups cooked)
- 1 medium zucchini, chopped
- 1 red bell pepper, sliced
- 1 cup cherry tomatoes, halved
- 1 small eggplant, diced
- 1/4 cup Kalamata olives, pitted
- 1 tbsp capers, drained
- 3 garlic cloves, minced
- 2 tbsp extra virgin olive oil
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp balsamic vinegar
- 4 boneless, skinless chicken breasts (optional, for lean protein)
Instructions
- Cook whole wheat pasta according to package instructions. Drain and set aside.
- Toss zucchini, bell pepper, cherry tomatoes, eggplant, 1 tbsp oil, garlic, oregano, thyme, salt, and pepper in a bowl. Spread on a baking sheet.
- Roast at 400°F (200°C) for 20 minutes or until vegetables are tender.
- In a separate pan, sauté chicken breasts in remaining 1 tbsp oil until cooked through. Let rest, then slice.
- Combine cooked pasta, roasted vegetables, capers, and balsamic vinegar in a large bowl. Gently toss.
- Top with sliced chicken and serve warm.
Notes
Substitute chicken with chickpeas or grilled tofu for a vegetarian option.
Use fresh basil or parsley for enhanced flavor.
Store leftovers in an airtight container for 3–4 days.
Use fresh basil or parsley for enhanced flavor.
Store leftovers in an airtight container for 3–4 days.
Nutrition
Serving: 1g | Calories: 400kcal | Carbohydrates: 50g | Protein: 20g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 60mg | Sodium: 500mg | Fiber: 4g | Sugar: 5g