Penne Mediterranean with Sun-dried Tomatoes

Bright, simple, and deeply satisfying, this Penne Mediterranean with Sun-dried Tomatoes is the kind of pasta that feels like a weeknight victory and a weekend treat all at once. It brings together nutty whole-grain penne, tangy sun-dried tomatoes packed in olive oil, peppery baby spinach, crunchy pine nuts, and creamy fat-free feta for a lighter finish that still delights. With just a handful of pantry-friendly ingredients and minimal hands-on time, this dish is perfect for busy evenings, meal prep, or a casual dinner with friends.

Why you’ll love this recipe

This Penne Mediterranean with Sun-dried Tomatoes checks a lot of boxes: quick to pull together, satisfying in texture and flavor, and flexible for substitutions. The sun-dried tomatoes provide concentrated umami and acidity that pairs perfectly with garlic and extra virgin olive oil. Pine nuts add a buttery crunch, while baby spinach contributes color and a fresh, green note. Using whole-grain penne gives more fiber and a pleasing chew, and the fat-free feta keeps the creaminess while trimming richness. The result is a balanced pasta dish you’ll want to make again and again.

Ingredients

• 5 cups whole-grain penne pasta, cooked until al dente
• 2 tablespoons extra virgin olive oil, divided
• 2 garlic cloves, minced
• 3/4 cups sun-dried tomatoes, packed in olive oil, coarsely chopped
• 1/2 teaspoon black pepper
• salt to taste
• 1/2 teaspoon crushed red pepper flakes
• 1/2 cup pine nuts
• 2 cups baby spinach
• 1 cup feta cheese, fat-free

Make-ahead and serving tips

This recipe is forgiving when it comes to timing. Cook the penne just until al dente, then cool slightly if you’re serving later—toss it with a drizzle of olive oil to keep it from sticking. If you prefer a richer finish, swap the fat-free feta for regular feta or add a tablespoon of reserved sun-dried tomato oil. Leftovers store well in the refrigerator for 2–3 days; gently reheat with a splash of water or broth to loosen the sauce. Serve warm or at room temperature with a crisp green salad and crusty bread, or add grilled chicken or shrimp if you want an extra protein boost.

Flavor variations

• Make it spicy: Increase crushed red pepper flakes to 1 teaspoon or add a pinch of cayenne.
• Herby twist: Stir in 2 tablespoons chopped fresh basil or parsley right before serving.
• Vegan swap: Replace the feta with cubed firm tofu marinated in lemon and a little olive oil.
• Extra creaminess: Stir in 2 tablespoons of Greek yogurt or a splash of cream just before serving.

Tools you’ll need

• Large pot for boiling pasta
• Large skillet or sauté pan
• Wooden spoon or spatula
• Colander
• Knife and cutting board

Step-by-step instructions

Below are the rewritten, clear, step-by-step directions for preparing this Penne Mediterranean with Sun-dried Tomatoes. The list follows the order of the original instructions while using the ingredient list as the source of truth for quantities and names.

1. Bring a large pot of salted water to a rolling boil. Add 5 cups whole-grain penne pasta and cook until al dente according to package directions. Reserve about 1/2 cup of the starchy pasta cooking water, then drain the pasta in a colander and set aside.
2. While the pasta cooks, heat 1 tablespoon of the 2 tablespoons extra virgin olive oil in a large skillet over medium heat. Add 1/2 cup pine nuts and toast them, stirring frequently, until they are fragrant and just golden, about 2–3 minutes. Watch closely so they don’t burn. Transfer the toasted pine nuts to a small bowl and set them aside.
3. In the same skillet, add the remaining 1 tablespoon extra virgin olive oil and warm it over medium-low heat. Add 2 minced garlic cloves and cook, stirring, until the garlic is soft and fragrant but not browned, about 30–60 seconds.
4. Add 3/4 cups sun-dried tomatoes, packed in olive oil and coarsely chopped, to the skillet with the garlic. Stir to combine and let the tomatoes warm through for 1–2 minutes so they release their flavor into the oil.
5. Season the tomato-garlic mixture with 1/2 teaspoon black pepper, 1/2 teaspoon crushed red pepper flakes, and salt to taste. Stir well and cook for another 30–60 seconds to bloom the spices in the oil.
6. Add the cooked, drained penne to the skillet. Toss the pasta with the sun-dried tomato mixture until the noodles are well coated. If the mixture seems dry, add a few tablespoons of the reserved pasta cooking water, a little at a time, until you reach a silky consistency that clings to the penne.
7. Fold in 2 cups baby spinach, stirring until the leaves are wilted and evenly distributed through the pasta, about 1–2 minutes. The spinach should retain a bright green color without becoming soggy.
8. Remove the skillet from the heat and gently fold in 1 cup fat-free feta cheese, crumbling it into the pasta so you get pockets of tangy creaminess. Taste and adjust seasoning with additional salt and black pepper if needed.
9. Sprinkle the toasted pine nuts over the pasta and toss once more to combine. Serve immediately while warm, garnished with a few extra pine nuts and an optional drizzle of reserved sun-dried tomato oil for added richness.

Quick checklist

• Pasta: Cook penne to al dente and reserve some pasta water.
• Toast pine nuts separately to maximize crunch.
• Gently sauté garlic, then warm sun-dried tomatoes in oil.
• Season, combine with pasta, wilt spinach, and fold in feta.
• Finish with toasted pine nuts and adjust seasoning.

Nutrition notes

This version of Penne Mediterranean with Sun-dried Tomatoes uses whole-grain penne for extra fiber and fat-free feta to lower the fat content while keeping tang and structure in the dish. Sun-dried tomatoes packed in olive oil contribute concentrated flavor and healthy monounsaturated fats, while pine nuts provide a dose of plant-based protein and a pleasant crunch. If you need to increase calories for athletes or growing teens, add a drizzle of the reserved oil from the sun-dried tomatoes or top with a handful of toasted almonds.

Common questions

Can I use dried sun-dried tomatoes instead of ones packed in oil?
Yes, but rehydrate them first by soaking in warm water for 15–20 minutes, then drain and pat dry. You may want to add an extra tablespoon of extra virgin olive oil to the skillet since dry tomatoes won’t contribute oil to the sauce.

What if I don’t have pine nuts?
Substitute toasted slivered almonds, chopped walnuts, or even pumpkin seeds for a similar crunchy element.

Will the pasta get soggy if I add the spinach?
No—add the spinach only at the end and wilt briefly. Overcooking the greens will cause them to release too much water and soften the texture, so keep the time short.

Serving suggestions

Serve this Penne Mediterranean with Sun-dried Tomatoes as a main course alongside a crisp romaine and cucumber salad or roasted vegetables. For a heartier meal, top the pasta with grilled chicken breast, sautéed shrimp, or pan-seared tofu cubes. A squeeze of lemon over each serving brightens the flavors beautifully.

Final thoughts

Penne Mediterranean with Sun-dried Tomatoes is a lovely, uncomplicated pasta that celebrates high-impact ingredients and straightforward technique. Toasting the pine nuts adds a layer of aroma and texture, while warming sun-dried tomatoes in oil unlocks a concentrated, savory punch that carries the dish. Whether you’re feeding a family, bringing a dish to a potluck, or packing lunches for the week, this pasta is dependable, delicious, and surprisingly sophisticated for how little time it takes. Make it your own with herbs, proteins, or a touch of creaminess—and enjoy every bite.