Pasta Like You’ve Never Tasted: Mediterranean, Oil-Free!

Prepare to tantalize your taste buds with a culinary journey through the Mediterranean with these sensational oil-free pasta recipes! From classic Italian favorites to Greek-inspired delights and everything in between, these dishes showcase the vibrant flavors and wholesome ingredients of the Mediterranean region. Whether you’re craving a comforting bowl of pasta primavera, a zesty Greek pasta salad, or a hearty Mediterranean vegetable lasagna, these recipes will take your pasta game to a whole new level—all without the need for any added oil!

Savor the Mediterranean Flavors

The Mediterranean diet is renowned for its emphasis on fresh fruits and vegetables, whole grains, legumes, and heart-healthy fats like olive oil. With these recipes, you’ll discover how to capture the essence of Mediterranean cuisine without relying on oil for flavor. From bright and zesty tomato sauces to creamy tahini dressings and aromatic herb blends, each dish celebrates the diverse and vibrant flavors of the Mediterranean in a delicious and nutritious way.

From Italy to Greece: A Pasta Odyssey

Embark on a culinary adventure through the Mediterranean with these mouthwatering pasta recipes inspired by the region’s rich culinary traditions. Whether you’re a fan of classic Italian pasta dishes like spaghetti marinara and pesto pasta or Greek-inspired creations like orzo salad and spanakopita pasta bake, there’s something here for every pasta lover to enjoy. So grab your pasta pot and get ready to experience pasta like you’ve never tasted before!

Let’s Get Cooking!

Get ready to delight your taste buds and impress your friends and family with these sensational oil-free Mediterranean pasta recipes that are sure to become new favorites in your kitchen!

1. Mediterranean Vegetable Pasta Primavera

Ingredients	Instructions
Whole wheat pasta	1. Cook whole wheat pasta according to package instructions until al dente.
Assorted vegetables (such as bell peppers, zucchini, cherry tomatoes, and broccoli)	2. Meanwhile, in a large skillet, sauté assorted vegetables in vegetable broth until tender-crisp.
Vegetable broth	3. In a small bowl, whisk together freshly squeezed lemon juice, minced garlic, dried oregano, dried basil, salt, and black pepper to make the sauce.
Fresh lemon juice	4. Drain cooked pasta and add it to the skillet with the sautéed vegetables.
Minced garlic	5. Pour the lemon-herb sauce over the pasta and vegetables, tossing gently to coat.
Dried oregano	6. Serve hot, garnished with chopped fresh parsley and a sprinkle of vegan parmesan cheese, if desired.
Dried basil
Salt and black pepper
Fresh parsley
Vegan parmesan cheese (optional)

2. Greek Orzo Salad

Ingredients	Instructions
Orzo pasta	1. Cook orzo pasta according to package instructions until al dente.
Cucumber (diced)	2. In a large mixing bowl, combine cooked orzo with diced cucumber, cherry tomatoes (halved), sliced Kalamata olives, chopped red onion, and crumbled vegan feta cheese.
Cherry tomatoes (halved)	3. In a small bowl, whisk together freshly squeezed lemon juice, minced garlic, dried oregano, salt, and black pepper to make the dressing.
Kalamata olives (sliced)	4. Drizzle the dressing over the orzo salad and toss gently to coat.
Red onion (chopped)	5. Serve chilled or at room temperature, garnished with fresh chopped parsley and a sprinkle of dried oregano. Enjoy this refreshing and flavorful Greek-inspired pasta salad!
Fresh lemon juice
Minced garlic
Dried oregano
Salt and black pepper
Fresh parsley

3. Eggplant and Tomato Pasta Bake

Ingredients	Instructions
Whole wheat pasta	1. Cook whole wheat pasta according to package instructions until al dente.
Eggplant (sliced)	2. Meanwhile, in a large skillet, sauté sliced eggplant in vegetable broth until golden brown and tender.
Vegetable broth	3. Preheat your oven to 375°F (190°C).
Diced tomatoes (canned or fresh)	4. In a baking dish, layer cooked pasta, sautéed eggplant, diced tomatoes, chopped fresh basil, minced garlic, and a sprinkle of salt and black pepper.
Fresh basil (chopped)	5. Repeat the layers until all ingredients are used, then cover the dish with foil and bake in the preheated oven for 25-30 minutes, or until heated through and bubbly.
Minced garlic	6. Remove foil and bake for an additional 5-10 minutes, or until the top is golden brown.
Salt and black pepper	7. Serve hot, garnished with a drizzle of balsamic glaze and a sprinkle of fresh chopped parsley. Enjoy this hearty and comforting pasta bake with Mediterranean flavors!
Balsamic glaze
Fresh parsley

Pasta Perfection, Mediterranean Style!

With these sensational oil-free Mediterranean pasta recipes, you can enjoy the bold flavors and wholesome ingredients of the Mediterranean in every bite. Whether you’re digging into a bowl of vegetable pasta primavera, savoring the refreshing flavors of Greek orzo salad, or indulging in a hearty eggplant and tomato pasta bake, these dishes are sure to satisfy your pasta cravings while keeping things nutritious and delicious. So why wait? Let’s dive into pasta perfection, Mediterranean style, and experience pasta like you’ve never tasted before!