This Mediterranean Spaghetti Sauce is full of healthy veggies and bursting with flavor! It has fresh ingredients like tomatoes, bell peppers, and tasty herbs like basil and oregano. You can enjoy it with your favorite pasta, and it will make your meal extra special. It’s easy to make, full of fresh ingredients, and sure to make everyone happy. Let’s make this delicious sauce together and bring a bit of the Mediterranean to our dinner table!
How to Make Mediterranean Spaghetti Sauce
This recipe is easy and packed with healthy veggies. It’s perfect for a quick weeknight dinner or when you want to make something special. The mix of fresh tomatoes, bell peppers, and herbs gives this sauce lots of flavor that everyone will love. Let’s see how to make it step by step!
Ingredients for Mediterranean Spaghetti Sauce Recipe
- 2 tablespoons virgin olive oil
- 1 medium yellow onion, chopped into small pieces
- 3 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, cut into small pieces
- 1 can (28 ounces) crushed tomatoes
- 1 tablespoon tomato paste (or use tomato sauce if preferred)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/2 teaspoon paprika
- Kosher salt and black pepper to taste
- 1/4 cup chopped Kalamata olives
- 1 tablespoon capers (optional)
- Fresh basil or parsley for garnish
- 1/4 teaspoon red pepper flakes (optional, for a bit of spice)
- 1/2 teaspoon sugar (optional, to balance acidity)
- 1/4 cup vegetable broth or water (optional, to adjust consistency if needed)
Instructions
- Cook the Veggies: Heat the virgin olive oil in a large pan over medium heat. Add the chopped yellow onion and cook for 3-5 minutes until it is soft and translucent. Add the minced garlic and cook for about 30 seconds until fragrant, being careful not to burn it. The onions add sweetness, and the garlic gives the sauce lots of flavor.
- Add the Peppers and Zucchini: Stir in the red and yellow bell peppers and the zucchini. Cook for about 5-6 minutes until the vegetables start to soften. The bell peppers add sweetness, while the zucchini makes the sauce nice and tender. Stir occasionally to keep the vegetables from sticking to the pan.
- Add the Tomatoes and Herbs: Add the crushed tomatoes, tomato paste (or tomato sauce if preferred), oregano, basil, thyme, and paprika. Mix everything well. Season with Kosher salt and black pepper to taste. If you like it a little spicy, add the red pepper flakes. Let the sauce simmer on medium-low heat for about 15-20 minutes. This allows the flavors to mix together and makes the sauce rich and flavorful. If it gets too thick, add a little vegetable broth or water to adjust the consistency.
- Add Olives and Capers: Stir in the chopped Kalamata olives and capers. These give the sauce a salty and tangy taste that makes it unique. Let it cook for 3-4 more minutes, or until you reach your preferred consistency—either a chunky or smooth sauce.
- Finish and Serve: Taste the sauce. If it tastes too acidic, add a little sugar to balance it out. Let it cook for 3-4 more minutes to ensure all the flavors come together perfectly. Serve the sauce over your favorite cooked pasta, reserving some pasta cooking water to mix in if needed. Garnish with fresh basil, fresh parsley, or both to add color and extra flavor. You can also add a little grated Parmesan cheese if desired. Enjoy!
Tips for the Best Sauce
- Use Fresh Veggies: Fresh onions, garlic, and herbs make the sauce taste even better. If possible, use fresh basil or parsley to enhance the flavor.
- Adjust the Consistency: If the sauce is too thick, add a little water or vegetable broth. This will make it easier to mix with the pasta.
- Add More Veggies: You can add mushrooms, spinach, or other vegetables to make the sauce even more flavorful and nutritious.
- Let It Cook Longer: If you have time, let the sauce simmer longer. This will make the flavors richer and even tastier.
- Balance the Flavor: If the sauce is too acidic, add a little sugar or some grated carrot to add sweetness and balance the flavors.
Variations
- Make It Spicy: Add extra red pepper flakes or a small chili to make the sauce spicy. This adds a nice kick to the dish.
- Add Protein: Add cooked chicken, shrimp, or chickpeas to make it a complete meal. This makes the sauce more filling and adds texture.
- Low-Carb Option: Use zucchini noodles or spaghetti squash instead of regular pasta to reduce the carbs while keeping the delicious flavors.
- Add Cheese: Stir in some feta cheese for a tangy twist. Feta adds creaminess and a salty flavor that pairs well with the olives and capers.
- Vegan Version: Use vegetable broth and skip the cheese to make it vegan. The sauce will still be super tasty and full of flavor.
Serving Ideas
- With Pasta: Serve the sauce with spaghetti, penne, or any pasta you like. The rich and tasty sauce complements all types of pasta perfectly.
- On Pizza: Use the sauce as a pizza base for a Mediterranean twist. Add cheese, olives, and your favorite toppings for a delicious pizza.
- With Grains: Serve the sauce with rice, couscous, or quinoa for a hearty meal. The grains soak up the sauce, making each bite flavorful.
- With Roasted Veggies: Pour the sauce over roasted vegetables for a healthy dinner. The sauce adds flavor and richness to the veggies.
- As a Dip: Use the sauce as a dip for crusty bread or breadsticks. It’s perfect for dipping and makes a great appetizer or snack.
Final Thoughts
This Mediterranean Spaghetti Sauce is full of fresh flavors and healthy vegetables. It’s easy to make, great for dinner, and incredibly tasty. The sweet bell peppers, flavorful tomatoes, and briny olives make it so delicious. You can enjoy it with pasta, on pizza, or with grains and veggies. Try it and see how much everyone loves it! It’s sure to become a family favorite and make your dinners extra special. Whether you are cooking for your family, friends, or just for yourself, this sauce is a perfect way to bring a bit of Mediterranean flavor to your table. Enjoy every bite of this delicious and healthy sauce!
