Everyone loves a healthy pasta, and the fresh veggie flavours really shine on this one.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Italian
Diet: Gluten Free, Vegetarian
Dietary Requirements: Egg-Free, Gluten Free, Nut-Free, Pescatarian, Pregnancy-Safe, Vegetarian
Author: 28’s Home Nutrition Program (healthy weight maintenance-female)


  • 1 teaspoon extra virgin olive oil
  • 1/2 eggplant diced into 2cm cubes
  • 1 clove garlic minced
  • 1/2 carrot diced
  • 1/2 red chilli finely diced
  • 1/4 cup green olives pips removed and sliced
  • 1/2 cup tomato passata or puree
  • 50 g wholemeal spaghetti or gluten free
  • 1/2 cup baby spinach
  • 1.5 tablespoons fresh parsley leaves and stems diced
  • 25 g parmesan cheese grated


  • Heat oil in a large frying pan over a medium heat. Add in eggplant and cook for 5 minutes until soft and slightly golden. Add garlic, carrot, chilli and olives and sauté for a further 2 minutes.
  • Add in the passata and 1 cup (250ml) boiling water. Bring to the boil and reduce to a simmer for 5 minutes. Add in the pasta and cook until al dente, about 8 minutes (note time will vary depending on the pasta you use, so keep an eye on it).
  • You may need to add another cup of water during cooking as the pasta will absorb a lot of the moisture. In the last 2 minutes, stir through spinach leaves to wilt.
  • Once liquid has reduced slightly and pasta is ready, serve in a bowl and top with parsley and Parmesan.
Nutrition Facts
Eggplant Pomodoro
Amount Per Serving
Calories 500.5 Calories from Fat 186
% Daily Value*
Fat 20.7g32%
Saturated Fat 6.6g41%
Carbohydrates 48.2g16%
Fiber 13.9g58%
Sugar 15.1g17%
Protein 22.7g45%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.