Simple tomato & garlic spaghetti
Spaghetti tossed through a properly reduced tomato sauce with olive oil, garlic and oregano. A simple pantry dinner with no extra toppings needed.
At a glance
Vegan · 5 minutes active preparation · 25 minutes total · meal
Method range: 2–2 servings.
Contains: gluten, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1868 kJ
- Protein
- 13.5 g
- Carbs
- 68.2 g
- Fat
- 11.4 g
- Iron
- 2.7 mg
- Calcium
- 66.3 mg
- Folate
- 53.7 µg
- Vitamin C
- 10.4 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Dry spaghetti, egg-free180 g
- Canned whole tomatoes in juice, no added salt, undrained400 g
- Garlic, peeled8 g
- Olive oil20 g
- Dried oregano1 g
- Iodised table salt1.2 g
- Ground black pepper0.3 g
Method
- Finely slice the garlic. Warm the olive oil in a wide saucepan over medium-low heat, add the garlic and stir for 30–60 seconds until fragrant but not brown.
- Add the canned tomatoes with all their juice, breaking up whole tomatoes with a spoon. Stir in oregano, measured salt and pepper. Simmer uncovered for 15–20 minutes, stirring occasionally, until the sauce thickens and a spoon drawn through it leaves a brief trail.
- While the sauce simmers, cook the dry spaghetti in a separate saucepan of boiling unsalted water for the packet time, until just tender. Reserve about 120 ml cooking water before draining.
- Add the spaghetti to the sauce and toss over low heat for 1–2 minutes. Add reserved cooking water a tablespoon at a time only if needed, until the sauce coats the pasta without pooling. Divide evenly between two bowls.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1868 kJCooking estimate incomplete | — | |
| 13.5 gCooking estimate incomplete | — | |
| 11.4 gCooking estimate incomplete | — | |
| 5.8 gCooking estimate incomplete | 23%AI · reported contribution only | |
| 68.2 gCooking estimate incomplete | — | |
| 66 mgCooking estimate incomplete | 7%RDI · reported contribution only | |
| 37 µgCooking estimate incomplete | 24%RDI · reported contribution only | |
| 2.7 mgCooking estimate incomplete | 15%RDI · reported contribution only | |
| 0.00 µgCooking estimate incomplete | 0%RDI · reported contribution only | |
| 54 µgCooking estimate incomplete | 13%RDI · reported contribution only | |
| 10.4 mgCooking estimate incomplete | 23%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Independently developed and editorially reviewed; not kitchen-tested. Timings are estimates; use stated doneness cues. Original batch size reviewed. Ingredient identity evidence does not certify allergen-free manufacture.
MorselMetrics everyday basics · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed; not kitchen-tested. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing AFCD records. Bread is weighed before toasting, pasta dry, and cooked egg/chicken at cooked edible weight. All listed oil, butter, sauce and salt count; unmeasured cooking losses and residue are not deducted. Unknown nutrient data remain unknown. Use egg-free spaghetti for vegan suitability. Pasta cooking water is unsalted; all measured salt is added to and counted in the sauce.
- Dry spaghetti, egg-free: Whole-recipe edible weight.
- Canned whole tomatoes in juice, no added salt, undrained: Whole-recipe edible weight.
- Garlic, peeled: Whole-recipe edible weight.
- Olive oil: Whole-recipe edible weight.
- Dried oregano: Whole-recipe edible weight.
- Iodised table salt: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Dry spaghetti, egg-free: Pasta, white wheat flour, dry
- Canned whole tomatoes in juice, no added salt, undrained: Tomato, whole, canned in tomato juice, no added salt, undrained
- Garlic, peeled: Garlic, peeled, fresh, raw
- Olive oil: Oil, olive
- Dried oregano: Oregano, dried
- Iodised table salt: Salt, table, iodised
- Ground black pepper: Pepper, black, ground