Mediterranean Pasta Bake

Mediterranean cuisine is celebrated not just for its vibrant flavors and diverse ingredients, but also for its numerous health benefits. Rooted in the culinary traditions of countries bordering the Mediterranean Sea, this diet emphasizes the use of fresh vegetables, whole grains, healthy fats, and lean proteins. Research has shown that following a Mediterranean diet can lead to improved heart health, weight management, and even a reduced risk of chronic diseases.

Discover the delightful Mediterranean Pasta Bake, a perfect blend of vibrant flavors and wholesome ingredients. This easy-to-make dish features penne pasta, fresh vegetables, protein-packed chickpeas, and creamy feta and mozzarella cheese, all tied together with a rich marinara sauce. Packed with nutrients, this recipe not only satisfies the palate but also supports heart health and overall well-being. A versatile choice for family dinners or meal prep, it’s sure to impress everyone at your table. Enjoy the essence of Mediterranean cuisine right at home!

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Ingredients

12 oz (340g) penne pasta

2 tablespoons olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

1 red bell pepper, diced

1 yellow bell pepper, diced

1 medium zucchini, sliced into half-moons

1 cup cherry tomatoes, halved

1 can (15 oz or 425g) chickpeas, rinsed and drained

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon red pepper flakes (optional for heat)

Salt and black pepper to taste

1 cup (250g) feta cheese, crumbled

1 cup (100g) shredded mozzarella cheese

1/4 cup fresh parsley, chopped for garnish

1/4 cup Kalamata olives, pitted and sliced

1/2 cup (120ml) marinara sauce

1/2 cup (120ml) vegetable broth

Instructions

Preheat the oven: Set your oven to 375°F (190°C) to get it ready for baking.

Cook the pasta: In a large pot, bring lightly salted water to a rolling boil. Add the penne pasta and cook according to the package instructions until al dente. Once cooked, drain the pasta and set it aside.

Sauté the vegetables: Heat olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté for about 5 minutes, or until it becomes translucent. Stir in the minced garlic, diced red and yellow bell peppers, and sliced zucchini. Cook together for an additional 5–7 minutes, or until the vegetables are tender.

Combine ingredients: In a spacious mixing bowl, combine the cooked pasta with the sautéed vegetables, halved cherry tomatoes, chickpeas, oregano, basil, red pepper flakes, salt, and black pepper. Gently fold in half of the crumbled feta cheese and the sliced Kalamata olives to incorporate.

Prepare the sauce: In a separate bowl, whisk together the marinara sauce and vegetable broth. Pour this mixture over the pasta and vegetable blend, tossing everything lightly to ensure it’s evenly coated.

Assemble the bake: Transfer the pasta mixture into a generously greased 9x13 inch (23x33 cm) baking dish. Evenly spread the remaining feta cheese across the top, followed by a generous layer of shredded mozzarella cheese.

Bake: Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 25 minutes. After this time, remove the foil and bake for another 15 minutes, or until the cheese is bubbly and golden brown on top.

Garnish and serve: Once out of the oven, allow the dish to cool slightly. Finish by sprinkling with chopped fresh parsley before serving.

Prep Time: 20 minutes | Total Time: 1 hour | Servings: 6

- Presentation Tips: Serve individual portions in bowls, garnished with extra fresh parsley, alongside a lemon wedge for a bright, zesty touch. Enjoy!