Mediterranean Italian Noodles
This Mediterranean Italian Noodles recipe blends the warmth of Italian comfort food with the bright, fresh flavors of the Mediterranean. Tender noodles are tossed in a savory tomato and sausage sauce loaded with colorful bell peppers, garlic, and spinach. The dish comes together easily in one pan and is finished with fresh herbs and Parmesan for a flavorful, hearty meal. Perfect for weeknights or casual gatherings, it’s satisfying, balanced, and bursting with vibrant Mediterranean character.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 4–6
Ingredients
12 oz wide egg noodles or pappardelle
1 lb Italian sausage (mild or spicy), casings removed
1 red bell pepper, diced
1 yellow bell pepper, diced
1 small onion, diced
3 cloves garlic, minced
1 can (14.5 oz) diced tomatoes (with juice)
½ cup chicken broth
1 tsp Italian seasoning
¼ tsp red pepper flakes (optional)
2 cups fresh spinach
2 tbsp olive oil
Salt and pepper, to taste
Fresh basil or parsley, chopped, for garnish
Grated Parmesan cheese, for serving
Instructions
Cook the noodles:
Bring a large pot of salted water to a boil. Cook noodles according to package directions until al dente. Drain and set aside, reserving ½ cup of pasta water.
Cook the sausage:
Heat olive oil in a large skillet over medium heat. Add the Italian sausage and cook until browned, breaking it apart with a spoon as it cooks (about 5–7 minutes). Remove excess grease if needed.
Sauté vegetables:
Add onion, garlic, and bell peppers to the skillet. Sauté for about 4–5 minutes, until softened and fragrant.
Add tomatoes and broth:
Stir in the diced tomatoes (with juice), chicken broth, Italian seasoning, and red pepper flakes. Simmer for 8–10 minutes, letting the sauce thicken slightly.
Add spinach:
Stir in the spinach and cook for 1–2 minutes, just until wilted. Season with salt and pepper to taste.
Combine with noodles:
Add the cooked noodles to the skillet and toss gently to coat. If the sauce feels too thick, add a splash of the reserved pasta water.
Serve:
Plate the noodles and top with fresh basil or parsley and a generous sprinkle of grated Parmesan cheese. Serve warm.
Tips
Choose your sausage wisely:
Mild Italian sausage adds a balanced flavor, but if you prefer a bit of heat, go for spicy or mix the two for depth. You can also use turkey or chicken sausage for a leaner option.
Boost the Mediterranean flavor:
Add a handful of olives, sun-dried tomatoes, or artichoke hearts for extra richness and a touch of briny contrast.
Make it vegetarian:
Skip the sausage and use chickpeas, lentils, or crumbled feta for protein. You can also toss in roasted zucchini or eggplant for texture.
Use different noodles:
Pappardelle or egg noodles are ideal, but you can swap them with whole wheat pasta, penne, or even gluten-free noodles. Spiralized zucchini also works if you want a low-carb twist.
Adjust the sauce:
For a creamier version, stir in 2 tablespoons of cream cheese, ricotta, or Greek yogurt before serving. For a lighter touch, use only tomatoes and broth without thickening.
Make it ahead:
The sauce can be prepared a day in advance and reheated. Just cook fresh noodles before serving and toss them together for a quick meal.
Serving idea:
Pair this dish with a light Mediterranean salad or roasted vegetables for a complete meal.
Q&A
Q: Can I use a different type of pasta for this recipe?
Yes, you can use any pasta shape you like. Penne, rigatoni, or fusilli hold the sauce well. If you prefer something lighter, use whole wheat or chickpea pasta.
Q: How can I make this dish healthier?
Swap regular sausage for chicken or turkey sausage, use whole grain noodles, and reduce the oil slightly. Adding more spinach or extra vegetables like zucchini or cherry tomatoes also boosts nutrition.
Q: Can I make it vegetarian?
Absolutely. Skip the sausage and use lentils, tofu crumbles, or extra vegetables like mushrooms or eggplant instead. A sprinkle of feta or parmesan still keeps the dish flavorful.
Q: How do I store leftovers?
Keep leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove over low heat with a splash of water or broth to loosen the sauce.
Q: Can I freeze this recipe?
Yes, you can freeze it for up to a month. Let it cool completely, store it in freezer-safe containers, and reheat gently on the stove or in the microwave.
Nutrition
(Per Serving, Approx. 4 servings)
Calories: 490
Protein: 26g
Fat: 22g
Carbohydrates: 46g
Fiber: 4g
Sugar: 6g
Sodium: 720mg
(Values may vary slightly depending on sausage type and cheese used.)
Conclusion
This Mediterranean Italian Noodles Recipe is a satisfying and well-balanced meal that brings together hearty noodles, seasoned sausage, and fresh vegetables in a light tomato-based sauce. It’s easy enough for a weeknight dinner yet flavorful enough to impress guests. The combination of herbs, olive oil, and fresh spinach gives it that Mediterranean warmth and freshness. Pair it with a crisp salad or garlic bread, and you’ve got a cozy, complete meal ready in no time.