Mediterranean Caramelized Onion Pasta
This elegant Mediterranean pasta features sweet caramelized onions paired with whole-wheat pasta, olive oil, and fresh herbs.Finished with crumbled feta or Parmesan, it’s simple, vegetable-forward, and nutrient-rich — perfect for a light lunch or dinner with Mediterranean diet principles.
Prep: 10 minutes
Cook: 25 minutes
Total: 35 minutes
Serves: 2–3
Ingredients
Pasta
200 g whole-wheat spaghetti or penne
Salt, for boiling water
Caramelized Onions
2 large onions, thinly sliced
2 tbsp extra-virgin olive oil
½ tsp salt
¼ tsp black pepper
1 tsp balsamic vinegar (optional, for extra sweetness)
Flavor & Finish
2 garlic cloves, minced
¼ cup fresh parsley, chopped
¼ cup crumbled feta or grated Parmesan
1 tsp lemon zest
Optional: red chili flakes
Instructions
1️⃣ Cook Pasta
Boil pasta in salted water until al dente
Drain and reserve ¼ cup pasta water
2️⃣ Caramelize Onions
Heat olive oil in a large skillet over medium-low heat
Add sliced onions and salt
Cook slowly 15–20 minutes, stirring occasionally until soft, golden, and sweet
Optional: add balsamic vinegar last 2 minutes
3️⃣ Add Garlic & Combine
Add minced garlic to onions, cook 1–2 minutes until fragrant
Toss in cooked pasta
Add a little reserved pasta water to make a light sauce
Season with pepper, parsley, and lemon zest
4️⃣ Finish & Serve
Sprinkle feta or Parmesan on top
Optional: sprinkle chili flakes for a subtle kick
Serve immediately
Tips
Low heat is key for perfectly caramelized onions
Use good quality olive oil — it carries flavor
Add lemon zest at the end to brighten the sweetness
Optional: roasted cherry tomatoes or olives for extra Mediterranean flavor
Frequently Asked Questions
Can I make it vegan?
Skip feta or use plant-based cheese
Can it be stored?
Pasta is best served fresh; onions can be made ahead and reheated
Extra protein?
Toss in chickpeas or grilled shrimp
Quick version?
Use a mix of caramelized onion + roasted bell peppers for faster cooking
Nutritional Information
Calories: 360
Protein: 10 g
Carbohydrates: 50 g
Fat: 14 g
Fiber: 7 g