Healthy Baked Mediterranean Pasta

A wholesome, oven-baked pasta dish loaded with vegetables, plant-based protein, and healthy fats for glowing skin, strong hair, and overall longevity. By incorporating a variety of colourful veggies, plant-based protein sources, and heart-healthy oils, this pasta creates a balance of macronutrients and micronutrients essential for cellular repair, collagen synthesis, and keratin production. Perfect for a weeknight meal or meal prep, this baked pasta is a delicious way to nourish your body while enjoying comforting, Mediterranean-inspired flavours.

Ingredients (Serves 4-6)

For the Pasta Base

• 250g whole wheat or lentil pasta (penne or fusilli work well)

• 1 can (400g) chickpeas

• 1 medium zucchini

• 1 red bell pepper

• 1 small eggplant

• 2 cups cherry tomatoes

• ½ cup sun-dried tomatoes

For the Seasoning & Sauce

• 3 cloves garlic

• 2 tablespoons extra virgin olive oil

• 1 teaspoon dried oregano

• 1 teaspoon smoked paprika

• ½ teaspoon chili flakes (optional)

• 1 teaspoon balsamic vinegar

• 1 teaspoon lemon zest

• Salt and black pepper to taste

For Baking & Garnishing

• 1 cup baby spinach

• ½ cup crumbled feta or nutritional yeast for a dairy-free option

• ¼ cup pumpkin seeds

• 2 tablespoons chopped fresh basil

• ¼ cup chopped parsley

• 1 tablespoon hemp seeds (optional for added protein)

Method:

1. Preheat the oven to 180°C (350°F). Lightly grease a baking dish with olive oil.

2. Cook the pasta in salted boiling water until al dente. Drain and toss with a little olive oil to prevent sticking.

3. In a large mixing bowl, combine the chickpeas, zucchini, bell pepper, eggplant, cherry tomatoes, and sun-dried tomatoes. Add the garlic, olive oil, oregano, smoked paprika, chili flakes, balsamic vinegar, lemon zest, salt, and pepper. Toss everything together until well coated.

4. Add the cooked pasta to the vegetable mixture and mix well. Transfer everything into the prepared baking dish. Cover with foil and bake for 20 minutes.

5. Remove from the oven, stir in the baby spinach, and return to the oven uncovered for another 5-7 minutes until the spinach is wilted and the vegetables are tender.

6. Sprinkle the crumbled feta or nutritional yeast over the top, along with the pumpkin seeds, fresh basil, parsley, and hemp seeds.

7. Serve warm and enjoy a nutrient-rich meal that supports skin, hair, and overall health.

Why This Pasta Supports Longevity & Keratin Production

• Whole wheat or lentil pasta provides complex carbohydrates, fiber, and plant-based protein, which help sustain energy and regulate blood sugar.

• Chickpeas are rich in biotin, a key nutrient for keratin production, and offer plant-based protein to support muscle recovery and skin health.

• Zucchini and bell peppers contain high levels of vitamin C, which is essential for collagen synthesis and skin elasticity.

• Eggplant provides antioxidants and polyphenols that help protect skin cells from oxidative stress.

• Sun-dried tomatoes and cherry tomatoes are rich in lycopene, an antioxidant known for promoting skin health and protecting against sun damage.

• Olive oil supplies heart-healthy monounsaturated fats that nourish skin and hair while reducing inflammation.

• Spinach and fresh herbs offer essential vitamins and minerals, including iron and folate, which contribute to healthy cell regeneration and strong hair growth.

• Pumpkin seeds and hemp seeds are excellent sources of zinc, which supports keratin production and helps prevent hair loss.