A quick and easy 15-minute Mediterranean Vegetable Pasta recipe with ingredients you’ll most likely have in your store cupboard or pantry. This dish makes use of frozen Mediterranean veggies for ultimate convenience and bags of nutrition. It’s simply summer in a bowl.
FLAVOURS OF THE MEDITERRANEAN
Summer is undoubtedly on its way here in the UK, with temperatures rising by the day. So, I think it’s completely understandable that I’m craving summer flavours, specifically those from the Mediterranean. Juicy tomatoes, sweet bell peppers, tender courgettes (zucchini) and beautiful purple aubergines (eggplant).
But, our current reality is that we’re stuck at home, and not able to get out to the supermarket for fresh produce as frequently as we’d like. Inevitably, for me anyway, this has meant relying heavily on my store cupboard/pantry and freezer to whip up delicious, nutritious meals.
Fortunately, most of the supermarkets now stock packs of frozen Mediterranean vegetables, so I can easily indulge my summer cravings whenever the mood arises. Thank goodness they’re healthy cravings in this case!
WHAT ARE THE BENEFITS OF USING FROZEN VEGETABLES?
- Buying frozen vegetables is really convenient because all the preparation is done for you. No washing or chopping make food prep for this recipe an absolute breeze!
- Frozen vegetables are highly nutritious, often more so than their fresh counterparts. This is because they are frozen soon after picking, locking in those all-important nutrients.
- As a bonus, frozen vegetables are often cheaper than buying fresh alternatives! I’ll take some of that penny-saving action!
SELF-SAUCING MEDITERRANEAN VEGETABLES
What makes this recipe so flavourful, is the saucy nature of the Mediterranean vegetables as they defrost over the heat of the skillet.
As the frozen veg makes contact with the hot pan, you are first hit with a beautiful Mediterranean aroma. Then, as the vegetables start to defrost, they quickly become sticky and sweet. Oh, my days it’s good. And, it’s only just the beginning of what makes this Mediterranean Vegetable Pasta sauce so delicious.
HOW TO AVOID PROCESSED INGREDIENTS WHEN BUYING FROZEN VEGETABLES
You’d think, if you’re buying a packet of vegetables its contents would be 100% veggies, right? Well, think again!
Frozen Mediterranean vegetables come in many variations in the supermarket. You might find them to be called ‘Chargrilled Mediterranean Vegetables’, ‘Chargrilled Vegetables’, or ‘Mediterranean Style Vegetables’ for example. Often, suppliers use unhealthy fats to char them and a whole bunch of ingredients to “add flavour”. This usually includes sugar and glucose syrup.
So, if you’re trying to stick to a diet rich in real foods, it’s essential to read labels to avoid those highly processed ingredients. Stick with a product that is either 100% vegetables or alternatively, if the vegetables have been charred, that they have been cooked with olive oil.
I am also using frozen chopped garlic and frozen chopped chilli (chili) in this recipe. These frozen ingredients don’t tend to have any added ingredients, so you should be ok there. But still, it’s best to check the label to ensure you are using 100% garlic and 100% chilli. If not, you’d be better off using fresh produce.
MORE PASTA IDEAS!
If you’re looking for more real food pasta recipes, I’ve got a few ideas for you to check out…
- Healthy Spaghetti Carbonara
- Wholewheat Pappardelle with Sundried Tomatoes, Rocket and Walnuts
- And, my Bolognese Sauce with Hidden Vegetables is great served with Pasta or a Courgetti!
Mediterranean Vegetable Pasta
INGREDIENTS
- 300 g (1½ Cups) Wholegrain Pasta
- 1 tsp Sea Salt Divided
- 1 tbsp Extra Virgin Olive Oil
- 450 g (3 Cups ) Frozen Mediterranean Vegetables
- 2 tsp Chopped Garlic I used frozen
- 2 tsp Chopped Chilli (Chili) I used frozen
- 150 g (¾ Cup) Cherry Tomatoes I used fresh
- 1 tbsp Tomato Purée (paste)
- 75 g (¾ Cup) Cheddar Cheese Grated
- ½ tsp Black Pepper Freshly Ground
INSTRUCTIONS
- Boil the kettle for the pasta, prepare your ingredients and get your equipment ready.
- Cook the pasta in boiling water, with ½ tsp salt as per the packet instructions . You'll want to cook it until al dente which, depending on the shape, is usually about 8-12 minutes.
- Meanwhile, heat the oil in a large pan and then add the Mediterranean vegetables, garlic and chilli. Cook, frequently stirring for 5 minutes. Have you been transported to the Mediterranean yet?
- Add fresh cherry tomatoes and cook for a further 3 minutes. This adds another layer of freshness and out of this world flavour.
- Now, add the tomato purée to the pan with the cheese, ¼ cup of starchy water that the pasta is cooking in, the remaining salt and the pepper. Stir, and after about a minute the cheese will have melted, and the sauce will have thickened.
- Once cooked, drain the pasta and pour into the Mediterranean vegetable sauce.
- Stir to coat the pasta with the sauce and serve immediately. Enjoy!
NUTRITION
DID YOU MAKE MEDITERRANEAN VEGETABLE PASTA?
If you do get the chance to give this Mediterranean Vegetable Pasta recipe a try, feel free to drop me a note in the comment section and provide a star rating. I’d love to hear what you think.
Thank you so much for reading.
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2 comments
This looks incredibly fresh and delicious for summer. We absolutely love summer pasta dishes. Saving this one!
Thanks so much, Julia. I hope you like it as much as I do!