Mediterranean Spaghetti with Meatballs and Vegetables
This Mediterranean Spaghetti with Meatballs and Vegetables is a vibrant twist on the classic Italian comfort dish. Juicy, herb-infused meatballs are paired with perfectly cooked spaghetti, roasted or sautéed Mediterranean vegetables, and a rich tomato sauce enhanced with garlic, olive oil, and aromatic spices. It’s a colorful, satisfying dish that’s great for family dinners or entertaining guests. The combination of protein, fiber, and bold flavor makes this a well-rounded, wholesome meal you’ll want to make again and again.
Prep Time: 25 minutes
Cook Time: 30 minutes
Total Time: 55 minutes
Servings: 4–6
Ingredients
For the Meatballs:
1 lb (450g) ground beef or lamb
1/2 cup breadcrumbs
1/4 cup grated Parmesan cheese (optional)
1 egg
2 garlic cloves, minced
2 tbsp chopped fresh parsley
1 tsp dried oregano
Salt and pepper, to taste
Olive oil, for frying
For the Sauce:
2 tbsp olive oil
1 small onion, finely chopped
3 garlic cloves, minced
1 can (14 oz) crushed tomatoes
1 tbsp tomato paste
1 tsp sugar (optional, to balance acidity)
1 tsp dried basil
1 tsp dried oregano
Salt and pepper, to taste
Fresh basil, for garnish (optional)
For the Vegetables:
1 zucchini, sliced
1 red bell pepper, diced
1 small eggplant, cubed
1 cup cherry tomatoes, halved
2 tbsp olive oil
Salt and pepper, to taste
Pasta:
12 oz (340g) spaghetti or linguine
Salted water, for boiling
Instructions
Prepare the Meatballs:
In a bowl, combine ground meat, breadcrumbs, Parmesan, egg, garlic, parsley, oregano, salt, and pepper.
Mix well and form into 1-inch balls.
Heat a skillet over medium heat, add a splash of olive oil, and brown meatballs on all sides (about 7–10 minutes). Set aside.
Roast or Sauté the Vegetables:
Option A – Roast: Preheat oven to 400°F (200°C). Toss zucchini, bell pepper, eggplant, and cherry tomatoes with olive oil, salt, and pepper. Roast for 20–25 minutes until golden and tender.
Option B – Sauté: In a large skillet, heat olive oil. Sauté vegetables over medium-high heat until tender and slightly browned, about 10–12 minutes.
Make the Sauce:
In a saucepan, heat olive oil over medium heat.
Add onion and garlic; sauté until translucent.
Stir in crushed tomatoes, tomato paste, sugar, oregano, basil, salt, and pepper.
Simmer for 10–15 minutes, stirring occasionally. Add cooked meatballs and simmer together for another 10 minutes.
Cook the Pasta:
Boil spaghetti in salted water according to package directions until al dente.
Drain and set aside.
Assemble the Dish:
Toss the pasta with the sauce and meatballs.
Gently stir in the roasted or sautéed vegetables.
Garnish with fresh basil, a drizzle of olive oil, and extra Parmesan if desired.
Tips:
Use a mix of meats for flavor:
Combine beef and lamb or beef and pork for juicier, more flavorful meatballs.
Don’t overwork the meat:
When mixing meatball ingredients, combine gently. Over-mixing can make them tough.
Pre-roast vegetables for deeper flavor:
Roasting adds caramelization and enhances the natural sweetness of vegetables.
Use fresh herbs where possible:
Fresh basil, parsley, or oregano elevate the Mediterranean flavor beautifully.
Make ahead:
You can prep the meatballs and sauce a day in advance. They often taste even better the next day after the flavors meld.
Deglaze with wine:
Add a splash of red or white wine to the sauce after sautéing the onions for added depth.
Variations:
Vegetarian Option:
Replace meatballs with falafel, grilled halloumi, or plant-based meatballs.
Add olives or capers:
Stir in sliced Kalamata olives or a few capers to give the dish a salty, briny bite.
Cheese lovers’ version:
Mix crumbled feta or goat cheese into the finished pasta, or sprinkle over the top.
Spicy kick:
Add red pepper flakes to the sauce or a touch of harissa paste for some Mediterranean heat.
Whole grain or gluten-free:
Use whole wheat spaghetti or a gluten-free pasta like chickpea or lentil pasta to suit your dietary needs.
Creamy variation:
Stir in a splash of cream or a dollop of Greek yogurt at the end for a silky sauce.
Q&A
Q: Can I freeze the meatballs and sauce?
A: Yes! Let them cool completely, then store in an airtight container or freezer bag for up to 3 months. Thaw in the fridge and reheat gently on the stove.
Q: What kind of pasta works best besides spaghetti?
A: Linguine, penne, or even orzo can be great substitutes. Whole wheat or chickpea pasta also work well for added nutrition.
Q: Can I make this dish dairy-free?
A: Absolutely! Omit Parmesan cheese or use a dairy-free alternative. The dish is still flavorful without it.
Q: Is there a quicker version of this recipe?
A: You can use pre-made meatballs and jarred marinara sauce to cut down the prep time significantly while still getting a delicious meal.
Nutrition (Per Serving – approx., based on 6 servings):
Calories: 520–580 kcal
Protein: 28–32g
Carbohydrates: 50–55g
Fat: 22–26g
Fiber: 5–7g
Sugars: 8g
Sodium: 550–700mg
Nutrition varies depending on meat type, portion sizes, and whether cheese or additional toppings are used.
Conclusion
Mediterranean Spaghetti with Meatballs and Vegetables is a satisfying, wholesome fusion of rustic Italian tradition and the bold, fresh flavors of the Mediterranean. This colorful dish brings balance to your table—protein-rich meatballs, antioxidant-packed veggies, and aromatic herbs—all tied together in a hearty pasta meal. It’s comfort food with a lighter, sunnier vibe, perfect for casual dinners or entertaining with flair. Customize it to fit your lifestyle, and enjoy a nourishing plateful of flavor and culture!