Mediterranean Eggplant Spaghetti with Tomato Sauce
This dish features al dente spaghetti tossed with roasted eggplant and a rich homemade tomato-herb sauce, finished with fresh basil and a sprinkle of Parmesan or feta. It’s plant-forward, low in calories, and full of antioxidants — perfect for a light Mediterranean dinner.
🕒 Time
Prep: 10 minutes
Cook: 25 minutes
Total: 35 minutes
🥘 Ingredients
Pasta & Eggplant
150 g whole-grain or gluten-free spaghetti
1 medium eggplant, diced
1 tbsp olive oil
Salt & black pepper
Tomato Sauce
2 cups canned crushed tomatoes or fresh blended tomatoes
2 garlic cloves, minced
1 tbsp olive oil
1 tsp dried oregano
1 tsp dried basil
Pinch salt & black pepper
Optional: pinch chili flakes
Garnish
Fresh basil leaves
2 tbsp grated Parmesan or crumbled feta
👩🍳 Instructions
1️⃣ Roast Eggplant
Preheat oven to 200°C (400°F)
Toss eggplant with olive oil, salt, and pepper
Roast 20 minutes until tender and golden
2️⃣ Cook Spaghetti
Boil pasta according to package instructions
Drain and set aside, reserving ¼ cup pasta water
3️⃣ Prepare Tomato Sauce
Heat olive oil in a pan
Sauté garlic until fragrant
Add crushed tomatoes, oregano, basil, salt, pepper, and chili flakes
Simmer 10–12 minutes
Add roasted eggplant and toss gently
4️⃣ Combine Pasta & Sauce
Add cooked spaghetti to sauce
Toss together, adding reserved pasta water if needed for creaminess
5️⃣ Serve
Garnish with fresh basil and Parmesan or feta
Serve warm
💡 Tips
Use zucchini or bell peppers along with eggplant for extra veggies
Sprinkle pine nuts for crunch and Mediterranean flavor
Use olive oil sparingly for weight-loss-friendly version
Great for meal prep — store pasta and sauce separately for 2–3 days
❓ Frequently asked questions FAQs
Is this vegetarian?
Yes — naturally vegetarian and can be vegan if cheese is omitted
Is it weight-loss friendly?
Yes — high in fiber, low in saturated fat, nutrient-rich
Can I make it gluten-free?
Yes — swap spaghetti with gluten-free or zucchini noodles
Can I make it creamier?
Yes — stir in 1–2 tbsp Greek yogurt or a splash of plant-based cream
🧮 Nutritional Information
Calories: 380 kcal
Protein: 12 g
Carbs: 55 g
Fat: 12 g
Fiber: 10 g