Mediterranean-Style Beef Garlic Parmesan Pasta with Spinach and Mushrooms
Introduction
This Mediterranean-inspired beef pasta is a healthier twist on the classic creamy garlic Parmesan dish. Instead of a heavy sauce, we use extra virgin olive oil, fresh garlic, sun-dried tomatoes, and a touch of Greek yogurt to create a light yet flavorful coating. Mushrooms and spinach add a boost of nutrients, while a sprinkle of Parmesan and fresh herbs enhances the Mediterranean flavors.
Total Time: 30 minutes
Prep Time: 10 minutes
Cooking Time: 20 minutes
Ingredients (Serves 4)
For the Pasta:
8 oz whole wheat pasta (penne, spaghetti, or fusilli)
1 tbsp salt (for boiling water)
For the Mediterranean Beef & Vegetables:
1 tbsp extra virgin olive oil
½ lb lean ground beef (or substitute with ground turkey or chicken)
½ small onion, finely chopped
3 cloves garlic, minced
1 tsp oregano
½ tsp smoked paprika
½ tsp red pepper flakes (optional, for heat)
1 cup mushrooms, sliced
1 cup baby spinach
¼ cup sun-dried tomatoes, chopped
1 tbsp fresh lemon juice
For the Light Parmesan Sauce:
½ cup low-sodium vegetable or beef broth
¼ cup Greek yogurt (for creaminess)
¼ cup grated Parmesan cheese
1 tbsp fresh parsley, chopped
Salt & black pepper, to taste
Instructions
Cook the Pasta (10 minutes)
Bring a large pot of salted water to a boil.
Add the whole wheat pasta and cook according to package instructions (usually 8-10 minutes) until al dente.
Drain and set aside, reserving ½ cup of pasta water.
Sauté the Beef & Vegetables (10 minutes)
Heat olive oil in a large pan over medium heat.
Add onions and cook for 2 minutes until softened.
Stir in garlic, oregano, smoked paprika, and red pepper flakes. Sauté for 30 seconds until fragrant.
Add ground beef and cook for 5-6 minutes, breaking it apart until browned and cooked through.
Stir in mushrooms and cook for 3 minutes until softened.
Add spinach and sun-dried tomatoes, stirring until spinach is wilted (about 1 minute).
Drizzle in lemon juice for brightness.
Make the Light Parmesan Sauce (5 minutes)
Reduce heat to low and pour in vegetable or beef broth, stirring to deglaze the pan.
Stir in Greek yogurt and Parmesan cheese, mixing well to create a light, creamy texture.
Season with salt and black pepper to taste.
Combine & Serve
Add the cooked pasta to the pan, tossing everything together.
If needed, add a splash of reserved pasta water to loosen the sauce.
Garnish with fresh parsley and extra Parmesan.
Serve warm with a side of olives or a fresh Mediterranean salad.
Tips & Tricks
For extra Mediterranean flavor, add Kalamata olives or crumbled feta cheese on top.
Swap ground beef for seafood: Try shrimp or grilled chicken for a lighter alternative.
Use whole wheat or chickpea pasta for more fiber and protein.
For a nutty twist, sprinkle with toasted pine nuts or walnuts before serving.
Want a richer sauce? Add a drizzle of extra virgin olive oil instead of cream.
Nutrition Facts (Per Serving – Approximate)
Calories: ~450 kcal
Protein: ~30g
Carbs: ~50g
Fat: ~14g
Fiber: ~7g