Creamy Feta & Tomato Pasta

Active Time:

30 mins

Total Time:

30 mins

Servings:

Nutrition Profile:

Sesame-Free Nut-Free Healthy Pregnancy Soy-Free High-Fiber Vegetarian High-Protein Egg-Free

Tips from the Test Kitchen

Expert advice and tips straight from EatingWell's Test Kitchen

Blending the sauce with some pasta water emulsifies everything into a super-creamy sauce where the feta is fully melted and dissolved into the sauce.
Choose a feta cheese made with cow’s milk for a milder flavor, as the pungency of sheep’s-milk feta may be overwhelming.
Buy a block of feta and crumble it yourself rather than using pre-crumbled feta, which won’t melt nicely into the sauce.

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Ingredients

8 ounces whole-wheat spaghetti
1 (10-ounce) package baby spinach (about 10 cups)
3 tablespoons extra-virgin olive oil
4 cups cherry tomatoes
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/4 cup chopped fresh basil, plus basil leaves for garnish
1 1/2 cups crumbled feta cheese, divided

Directions

Bring a large pot of water to a boil over high heat; cook spaghetti according to package directions. During the last 2 minutes of cooking, stir in spinach. Drain, reserving 1 cup cooking water.
Meanwhile, heat oil in a large skillet over medium-high heat. Add tomatoes, salt and pepper; cook, stirring occasionally, until the tomatoes start to soften and burst, about 6 minutes. Transfer 1/2 cup tomatoes to a small bowl. Stir basil into the tomatoes in the pan. Reduce heat to medium and cook, stirring often, until the tomatoes break down and become saucy, about 5 minutes.

Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
Transfer the tomato mixture to a blender. Add 1 cup feta and 1/2 cup of the reserved cooking water. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening; process until smooth and creamy, about 1 minute.

Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
Return the sauce to the skillet; heat over medium heat. Add the drained pasta and spinach mixture and the reserved 1/2 cup tomatoes; toss to coat, adding more reserved cooking water as needed to reach desired consistency. Sprinkle with the remaining 1/2 cup feta; garnish with basil leaves, if desired.

Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall

Nutrition Information

Serving Size: about 1 1/2 cups

Calories 446, Fat 21g, Saturated Fat 8g, Cholesterol 38mg, Carbohydrates 52g, Total Sugars 7g, Added Sugars 0g, Protein 17g, Fiber 9g, Sodium 746mg, Potassium 637mg

Frequently Asked Questions

Are there health benefits of using whole-wheat pasta?

Whole-wheat pasta is a whole-grain food. And whole grains provide a host of nutrients, including fiber, antioxidants, B vitamins, plant-based protein and healthy fats. Regular consumption of whole grains has been associated with reduced risk of disease, including heart disease, cancer and diabetes. Whole grains can also keep things moving through your gut and help prevent constipation.
Is feta cheese healthy?

The saltiness of feta cheese is a clue to its sodium content. As cheese goes, it ranks as one of the higher-sodium varieties. However, feta is typically used sparingly to add a wonderful brininess to dishes that is difficult to mimic with other types of cheese. It also adds some protein and calcium. If you are watching your sodium intake and want to include feta, simply limit how much extra salt you shake onto your plate.
What is the difference between a cherry tomato and grape tomato?

Visually, you can immediately tell the difference: The cherry tomato is round like a cherry, while the grape tomato is shaped like a grape, and both can come in various colors. Both types of tomatoes can be used in similar ways, are interchangeable in most recipes and have basically the same nutritional value, although there are a few instances where one outshines the other. The flavors and textures are different: Cherry tomatoes are crisp and sweet and ideal for snacking and for stuffing them with filling. Grape tomatoes have the texture of a regular meaty, chewier tomato, and this seems to give them a leg up for a better shelf life. They also sport a freshly picked flavor, making them ideal for sauces.
What are some ways to use up fresh basil?

When buying basil for one recipe, it’s always a good idea to have a few easy recipes on hand—you’ll probably never use a whole bunch in one recipe. You can use it in sandwiches, soups, pasta or drinks. If you happen to score a big bunch at the farmers’ market, plan to make basil pesto to be used right away or to freeze in ice cube trays, where it will stay good for about six months.
What should I serve with Creamy Feta & Tomato Pasta?

We’d keep it simple so that the pasta, with all its amazing flavor, remains the star of the show. We’d pair it with a green salad, such as this Herb & Arugula Salad with Balsamic Vinaigrette or a Greek salad, and breadsticks or crusty baguette.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

EatingWell.com, March 2024