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Mediterranean Diet Recipes

Spaghetti Tahdig

Experience the perfect fusion of Persian and Italian cuisine with this Persian Spaghetti Tahdig. Whole wheat spaghetti is layered with Italian meat sauce and tender ground beef, then cooked to perfection in a big pot. Once ready, the dish is turned upside down to reveal the irresistible crispy bottom of the pasta, known as tahdig. This dish is a delightful twist on classic pasta that’s sure to satisfy. It’s not only a hearty, flavorful meal but also packed with nutrients. Whether you’re craving a comforting dinner or a unique family meal, this dish brings together the best of both worlds—Persian tradition and Italian comfort food in every bite.

Serves 4-6

  • 2 cups cucumber, diced (cold)
  • 2 cups tomatoes, diced (cold)
  • 1/4 cup red onion, finely chopped (hot)
  • 1/4 cup fresh parsley, chopped (hot)
  • 1 tsp dried mint (hot)
  • 3 tbsp lemon juice, fresh (cold)
  • 1 tbsp olive oil (hot)
  • 1 tsp kosher salt (hot)
  • 1/2 tsp black pepper (hot)
  1. Dice the cucumbers and tomatoes, and finely dice the red onion into a medium bowl.
  2. Add chopped fresh parsley, and dried mint to the salad.
  3. Add fresh lemon juice, salt and pepper and mix to combine.
  4. Next, drizzle the olive oil over the salad and give it a final toss.
  5. Taste again for salt and pepper.
  6. Serve immediately

Ingredients:

  • 1 lb. low-fat organic ground beef
  • 1 yellow onion, diced
  • 3 garlic cloves, minced
  • 1 jar, Italian red sauce
  • 1 lb., whole wheat Italian spaghetti
  • 1 tsp oregano
  • 1 tsp onion powder
  • 2 tbsp kosher salt
  • 1 tsp fresh cracked pepper
  • 1 tbsp garlic powder
  • 2 tbsp extra virgin olive oil

Directions:

  1. Bring a large pot of water to a boil, and season it well with salt.
  2. Meanwhile, let’s make the meat sauce by preheating a large pan to medium high.
  3. Add two tbsp of extra virgin olive oil and begin to brown the meat.
  4. After 5 minutes, add your diced onion and minced garlic and spices, and cook until the meat and onions are well done.
  5. Add red sauce to the pan and bring to a boil, then simmer for 10 minutes. Taste for salt, pepper, or garlic powder.
  6. After you cook the spaghetti to al dente, drain and let cool.
  7. Preheat pot to medium high heat, drizzle with olive oil, then top it with a round parchment paper cut out. Use a brush to grease the sides of the pot to prevent sticking.
  8. Begin layering the pot with a layer of meat sauce, whole wheat spaghetti, until it’s finished.
  9. Cover the pot with a paper towel and the lid and cook on medium high for 15 minutes, then turn to medium low and cook for another 25-30 minutes.
  10. Open the lid and use a knife to carve out the sides that may be sticking to the pan. Grab a large round platter and get ready to flip the fish upside down.
  11. Remove parchment paper to reveal your beautiful crispy bottom of the pasta. Garnish with fresh parsley and enjoy!

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