I used to think pasta night was my “cheat meal.” It was the delicious, comforting dish I’d turn to when I wasn’t worried about eating “healthy.” Then I discovered the Mediterranean way of eating, and I realized I had it all wrong. It’s not about restriction; it’s about celebrating fresh, vibrant ingredients that are naturally good for you.
This incredible dish is the perfect example. It’s everything you want in a comfort meal—hearty, savory, and deeply satisfying. This has become my absolute favorite Mediterranean pasta recipe, and it proves you can have a meal that feels indulgent while still being incredibly nourishing. It’s a perfect vegetarian Mediterranean diet dinner that my whole family asks for again and again.
Why This Recipe is a Weeknight Winner
This isn’t just another pasta dish; it’s a celebration of simple, wholesome ingredients coming together in the most delicious way. It’s a meal you can truly feel good about serving.
Here’s why you’ll love it:
- Incredible Depth of Flavor: Roasting the eggplant makes it sweet, creamy, and tender—no bitterness here! It melts right into the rich, aromatic tomato sauce.
- Packed with Goodness: Thanks to whole wheat pasta and a generous amount of vegetables, this dish is loaded with fiber to keep you full and satisfied for hours.
- Heart-Healthy Fats: We lean on extra-virgin olive oil, the cornerstone of Mediterranean cooking, to provide healthy fats and a beautiful, fruity flavor.
- Surprisingly Simple: While the flavor is complex, the steps are straightforward. It’s the perfect recipe for a relaxing Sunday afternoon of cooking.
How to Build the Perfect Mediterranean Plate
The beauty of the Mediterranean lifestyle is enjoying your food as a complete experience. While this pasta is a fantastic meal all on its own, I love to serve it with a simple side to round everything out.
A crisp green salad is the perfect companion. Just toss some arugula or mixed greens with a simple lemon-dijon vinaigrette. The bright, acidic notes of the dressing cut through the richness of the pasta beautifully. A simple salad ensures you’re getting even more fresh veggies onto your plate!
Your Mediterranean Pasta Recipe Questions, Answered!
When you’re new to this way of eating, it’s natural to have questions. Let’s clear up a few common ones so you can cook with confidence!
1.Is pasta really okay on the Mediterranean diet?
Yes, absolutely! The key is to reframe how you think about it. Instead of a giant plate of refined pasta with a little sauce, the Mediterranean approach uses pasta as a base for lots of other good things. We do that here by choosing 100% whole wheat pasta for more fiber and nutrients and loading it up with heart-healthy olive oil and tons of vegetables.
2.Is this the same as Pasta alla Norma?
This dish is heavily inspired by the classic Sicilian Pasta alla Norma! You can think of this as a healthy pasta alla norma recipe. We keep the traditional soul of the dish—eggplant, tomatoes, and ricotta salata—but ensure every element aligns with a heart-healthy lifestyle, like roasting the eggplant instead of frying it.
3.Can I make parts of this dish ahead of time?
Definitely! The rustic tomato sauce is a perfect make-ahead component. You can prepare it up to 3 days in advance and store it in an airtight container in the fridge. When you’re ready to eat, just gently reheat the sauce while you cook the pasta and roast the eggplant.
I absolutely can’t wait for you to bring a taste of the Mediterranean into your kitchen with this dish. Here is everything you need to make it:
Roasted Eggplant & Whole Wheat Rigatoni with Rustic Tomato Sauce
Ingredients
- 1.25 lbs about 570g Italian eggplant, cut into ¾-inch cubes
- 6 tablespoons extra-virgin olive oil divided
- ¾ teaspoon kosher salt divided
- 1 lb 454g whole wheat rigatoni or penne
- 1 small yellow onion finely chopped
- 1 medium carrot finely chopped
- 1 celery stalk finely chopped
- 4 cloves garlic thinly sliced
- ¼ teaspoon red pepper flakes
- 1 teaspoon dried oregano
- 2 tablespoons tomato paste
- 1 28-ounce can San Marzano whole peeled tomatoes, crushed by hand
- 1 bay leaf
- 1 teaspoon fresh lemon juice
- ½ cup fresh basil leaves torn
- 2 ounces about 57g aged ricotta salata, for grating
Instructions
- Caramelize the Eggplant. Preheat your oven to 425°F (220°C). On a large, rimmed baking sheet, toss the eggplant cubes with 3 tablespoons of the olive oil and ½ teaspoon of kosher salt until evenly coated. Spread into a single layer and roast for 25-30 minutes, flipping halfway through, until deeply golden brown and tender.
- Build the Aromatic Foundation. While the eggplant roasts, heat the remaining 3 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the onion, carrot, and celery. Sauté, stirring occasionally, for 8-10 minutes, until the vegetables are soft and sweet.
- Bloom the Spices & Paste. Add the sliced garlic, red pepper flakes, and dried oregano to the pot. Cook for 1 minute until fragrant. Stir in the tomato paste and cook for another 2 minutes, allowing it to toast against the bottom of the pot to develop a rich, deep flavor.
- Simmer the Rustic Sauce. Pour in the hand-crushed tomatoes and their juices, add the bay leaf, and season with the remaining ¼ teaspoon of kosher salt. Bring the sauce to a simmer, then reduce the heat to low, cover, and let it gently bubble for 20 minutes to allow the flavors to meld.
- Cook the Pasta. As the sauce simmers, bring a large, generously salted pot of water to a boil. Cook the whole wheat rigatoni according to package directions until al dente. Just before draining, reserve about 1 cup of the starchy pasta water.
- Combine and Finish. Remove the bay leaf from the sauce. Stir in the fresh lemon juice. Drain the pasta and add it directly to the pot with the sauce, along with the roasted eggplant and half of the torn basil. Toss everything together, adding splashes of the reserved pasta water as needed to create a smooth, emulsified sauce that clings to the pasta.
- Serve and Garnish. Divide the pasta among six bowls. Top each serving with a generous grating of ricotta salata, the remaining fresh basil, and a final, light drizzle of extra-virgin olive oil if desired. Serve immediately.
Notes
- On Eggplant: Using smaller, firm eggplants will result in fewer seeds and a sweeter flavor. There's no need to peel them; the skin adds texture and fiber.
- Cheese Choice: If you can't find aged ricotta salata, Pecorino Romano is a suitable, sharp-flavored alternative that works well with the robust whole wheat pasta.
- Make-Ahead: The sauce can be made up to three days in advance and stored in the refrigerator. Reheat gently on the stovetop before tossing with freshly cooked pasta and roasted eggplant.
Nutrition Facts
Per serving: approximate- Calories: 478
- Total Fat: 18 g
- Saturated Fat: 3.7 g
- Sodium: 470 mg
- Total Carbohydrate: 67 g
- Dietary Fiber: 15 g • Total Sugars: 11 g
- Added Sugars: 0 g
- Protein: 15 g
A Delicious Path to Healthy Eating
Embracing a healthier lifestyle is all about finding meals that you genuinely get excited about, and I promise this one is a keeper. It’s a warm, comforting hug in a bowl that nourishes you from the inside out. I hope you enjoy making this Mediterranean pasta recipe as much as I do.
Give this recipe a try and let me know what you think in the comments below!
