Meet Alex Caspero
Alex Caspero is a Registered Dietitian, New York Times Bestselling Plant-Based Chef and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
Mediterranean Pasta with Artichokes, Capers and Sun-Dried Tomatoes! Ready in less than 30 minutes, this vegan pasta recipe is a must-save for busy weeknights.
Easy pasta recipes seem to be my bread-and-butter. Whenever I don’t know what to cook for dinner, I usually turn to pasta. Evidenced by the 70+ pasta recipes on my website, it’s clearly a favorite around my home.
Similar to my 20-minute vegan pasta recipe, this Mediterranean Pasta is perfect for busy weeknights. Make a quick sauce using jarred artichokes, sun-dried tomatoes and broth then toss with whole wheat linguine and fresh herbs. It’s light, incredibly flavorful and satisfying. If you love artichokes as much as I do, then you’ve gotta try this pasta recipe.
Ingredients for this Mediterranean Pasta Recipe
To make this healthy vegan pasta, you’ll need the following:
- Whole wheat pasta
- Sun-dried tomatoes
- Olive oil
- White or yellow onion
- Garlic cloves
- Artichoke hearts
- Vegetable broth
- Capers
- White wine
- Red pepper flakes
- Fresh parsley or fresh basil
How to make Mediterranean Pasta with Artichokes
- Cook the Pasta
Cook the pasta in salted water until just under al dente, usually 1-2 minutes under the recommended package directions cooking time.
- Rehydrate the Sun-Dried Tomatoes
Cover the sun-dried tomatoes in hot water to plump, then drain and slice into thin strips. If using the sun-dried tomatoes that are packed in oil, drain as much as possible before slicing.
- Make the sauce
Sauté the onion in olive oil until tender, then add in the garlic cloves, artichoke hearts, tomatoes, capers, wine, broth and red pepper flakes and simmer until reduced.
- Finish cooking the pasta in the sauce
For silky, restaurant quality pasta dish, finish cooking the pasta in the sauce with a little reserved pasta water. Garnish with a generous handful of basil leaves or chopped fresh parsley and serve.
What is the Mediterranean Diet?
A Mediterranean dietary pattern, like most predominantly plant-based dietary patterns, has been shown to reduce risk of cardiovascular disease. However, there is no one Mediterranean Diet as there are 18 different countries that border the Mediterranean Sea and vary widely with their traditional foods.
However, as evidenced by the Seven Countries Study, there are certain foods that are associated with a lower risk of cardiovascular disease. A typical Mediterranean Dietary is rich in whole grain cereal products, legumes, fruit and vegetables, moderate in fish and low in dairy and meat products.
As a dietitian, these are the types of foods I encourage all of us to eat more often: veggies, fruit, whole grains, and legumes. Considering that less than 10% of Americans eat this way, a move to consuming more plants, more often is good goal for all of us.
This Mediterranean pasta is then a homage to that; rich in whole grains, plenty of vegetables and herbs along with heart-healthy olive oil.
FAQs
How to store
Store in an airtight container for up to 4 days in the fridge.
Can I use other pasta?
Yes, any pasta can be used for this recipe. If using a gluten-free pasta, then I recommend cooking the pasta completely before tossing with the sauce.
Can I make substitutions?
Sure! Fresh tomatoes, like halved cherry tomatoes or grape tomatoes would be good instead of the sun-dried tomatoes. Just cook them down with the onions if swapping in. Adding in kalamata olives along with the capers would also be delicious.
This recipe is vegan as written, but any cooked protein could be added to this pasta recipe as well.
More Healthy Mediterranean Inspired Pasta Recipes:
- Pasta with Red Pepper Sauce
- Healthy Pasta Fagioli
- Tuscan Kale Soup
- Cherry Tomato Pasta
- Vegan Pesto Pasta
- Sicilian Caponata Pasta
- Linguine with Shiitake Wine Sauce
Hope you enjoy this delicious pasta as much as we do! If you try it, make sure to come back to leave a comment and rate it. Your feedback helps other readers and seeing you make my recipes makes my day!
Print
Mediterranean Pasta
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
- Category: pasta, dinner
- Method: Stove Top
- Cuisine: Italian, American
- Diet: Vegan
Description
Mediterranean Pasta with Artichokes, Capers and Sun-Dried Tomatoes! Ready in less than 30 minutes, this vegan pasta recipe is a must-save for busy weeknights.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
- Category: pasta, dinner
- Method: Stove Top
- Cuisine: Italian, American
- Diet: Vegan
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
- Category: pasta, dinner
- Method: Stove Top
- Cuisine: Italian, American
- Diet: Vegan
Scale
Ingredients
- 12 ounces whole wheat linguine or spaghetti (or other preferred pasta)
- 3/4 cup sun-dried tomatoes
- 2 tablespoons olive oil
- 1/2 large white or yellow onion, sliced into 1/2 moons
- 3 medium garlic cloves, sliced
- 14 ounces canned artichoke hearts (or 1 package thawed from frozen), drained and chopped
- 1/4 cup vegetable broth
- 1 tablespoon capers
- 1/4 cup white wine (or more broth)
- 1/2 teaspoon red pepper flakes
- handful fresh parsley or basil, finely chopped
Instructions
- Bring a large pot of salted water to a boil. Cook the pasta until just under al dente, then drain, reserving 1/2 cup pasta water.
- In a separate bowl, add the sun dried tomatoes and 1/2 cup hot water. Let sit for about 10 minutes until the tomatoes rehydrate and plump up. Drain and slice into thin strips.
- In a large skillet, heat the olive oil over medium heat. Add the onion and a small pinch of salt. Cook for about 5 minutes until the onions have reduced, then stir in the garlic and cook another minute.
- Add the artichokes, sun-dried tomatoes, capers, wine, broth and red pepper flakes. Continue to stir, and cook for 10 minutes allowing the sauce reduce.
- Add the cooked pasta along with 1/4 cup reserved pasta water and toss for 1 minute to allow the pasta to finish cooking in the sauce.
- Stir in the parsley and serve.
Notes
I usually serve this with my dairy-free parmesan cheese, though regular parm also works.
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(one comment) leave a comment
Delicious! Family lived it! Will definitely make this again!
★★★★★