Mediterranean Italian Noodles Recipe

By Muhammad Faizan

Mediterranean Italian Noodles Recipe

Ingredients

  • 12 oz wide egg noodles or pappardelle

  • 1 lb Italian sausage (mild or spicy), casings removed

  • 1 red bell pepper, sliced thin

  • 1 yellow bell pepper, sliced thin

  • 1 small red onion, thinly sliced

  • 3 cloves garlic, minced

  • 2 tbsp olive oil

  • ½ cup sun-dried tomatoes, chopped

  • ½ cup black olives, sliced

  • 1 cup cherry tomatoes, halved

  • 2 cups fresh spinach (or arugula)

  • 1 tsp Italian seasoning

  • ¼ tsp crushed red pepper flakes (optional, for spice)

  • Salt and black pepper to taste

  • ¼ cup fresh basil, chopped

  • ½ cup grated Parmesan or Pecorino Romano cheese

  • ½ cup pasta cooking water (reserved)

Instructions

  1. Cook the pasta:
    Bring a large pot of salted water to a boil. Cook noodles according to package directions until al dente. Reserve ½ cup pasta water and drain.

  2. Cook the sausage:
    In a large skillet over medium-high heat, cook the Italian sausage, breaking it up into small crumbles until browned and cooked through (about 6–8 minutes). Remove from skillet and set aside.

  3. Sauté vegetables:
    In the same skillet, add olive oil. Sauté garlic, onion, and bell peppers until tender (about 5 minutes). Add sun-dried tomatoes and cook another minute.

  4. Combine ingredients:
    Add the cooked sausage back to the pan. Stir in cherry tomatoes, spinach, Italian seasoning, red pepper flakes, and cooked noodles.

  5. Finish the sauce:
    Add reserved pasta water a little at a time, tossing to create a light sauce. Adjust seasoning with salt and pepper.

  6. Serve:
    Toss with chopped basil and sprinkle generously with Parmesan cheese. Serve warm.

Notes

  • For a vegetarian version, substitute sausage with chickpeas or grilled eggplant.

  • Use gluten-free pasta if needed.

  • Add a splash of white wine for extra depth of flavor.

  • Garnish with toasted pine nuts or lemon zest for brightness.

Servings

Makes 4 servings

Nutritional Information (per serving)

  • Calories: ~520

  • Protein: 28g

  • Carbs: 54g

  • Fat: 22g

  • Fiber: 5g

  • Sodium: ~650mg

Benefits

  • High in protein from sausage and cheese.

  • Rich in antioxidants from peppers, tomatoes, and spinach.

  • Contains heart-healthy fats from olive oil.

  • Balanced meal with good carbs, fats, and protein.

Q&A

Q: Can I use chicken sausage instead of pork?
A: Absolutely! Chicken or turkey sausage works great and reduces the fat content.

Q: What’s the best pasta for this dish?
A: Pappardelle or wide egg noodles are ideal because they hold the sauce and sausage well.

Q: How can I make it creamier?
A: Add a splash of heavy cream or a spoonful of mascarpone cheese before serving.

Q: Can I make it ahead of time?
A: Yes! It keeps well for up to 3 days in the fridge. Reheat with a little water or olive oil.

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