Heart-Healthy Spaghetti Aglio Olio

Elevate your pasta night with this *Heart-Healthy Spaghetti Aglio Olio*, a wholesome twist on the classic Italian recipe. Made with nutrient-rich whole grain spaghetti, antioxidant-packed garlic, and a splash of fresh lemon juice, this dish balances bold flavors with mindful ingredients. The use of extra-virgin olive oil and low-sodium vegetable broth creates a luscious, heart-friendly sauce infused with a hint of red chili heat, while fresh parsley adds a vibrant finish. Perfectly light yet satisfying, this recipe comes together in just 25 minutes, making it an ideal choice for busy weeknights. Enjoy it as is or top with plant-based parmesan to keep it completely heart-healthy. Whether you're prioritizing low sodium or seeking a Mediterranean-inspired meal, this recipe is a delicious step toward healthy eating.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 250 grams Whole grain spaghetti
• 3 tablespoons Extra-virgin olive oil
• 4 cloves Garlic
• 0.5 teaspoons Red chili flakes
• 2 tablespoons Fresh parsley
• 1 tablespoon Lemon juice
• 0.25 cup Low-sodium vegetable broth
• 2 tablespoons Grated parmesan (optional, or use heart-healthy plant-based parmesan)
• 0.25 teaspoons Black pepper
• 0 Salt (use a pinch or skip for low sodium)

Directions

Step 1

Bring a large pot of water to a boil. Add a pinch of salt if desired for flavor, though it can be omitted for a low-sodium option.

Step 2

Cook the whole grain spaghetti according to the package instructions until al dente. Reserve 1/2 cup of the pasta water, then drain the pasta and set it aside.

Step 3

While the pasta cooks, thinly slice the garlic cloves and finely chop the fresh parsley.

Step 4

In a large skillet, heat the extra-virgin olive oil over medium heat. Add the sliced garlic and sauté for 1-2 minutes, stirring frequently, until fragrant and lightly golden. Be careful not to burn the garlic.

Step 5

Add the red chili flakes and a splash of the reserved pasta water (about 2 tablespoons) to the skillet. Stir and cook for another 30 seconds.

Step 6

Pour in the low-sodium vegetable broth. Stir to combine, then reduce the heat to low.

Step 7

Add the cooked spaghetti to the skillet and toss to coat the pasta evenly with the olive oil and garlic mixture. If the pasta seems dry, add a bit more reserved pasta water one tablespoon at a time.

Step 8

Stir in the chopped parsley and freshly squeezed lemon juice. Toss everything together and let it warm through for 1-2 minutes.

Step 9

Season with black pepper to taste and lightly sprinkle with grated parmesan, if desired. For a fully heart-healthy option, use a plant-based parmesan or skip it altogether.

Step 10

Serve immediately, garnished with additional parsley and a pinch of red chili flakes, if preferred.

Nutrition Facts

Serving size	(396.9g)

Amount per serving	% Daily Value*
Calories	739.9

Total Fat 45.9g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 8mg	0%
Sodium 589.3mg	0%
Total Carbohydrate 73.1g	0%
Dietary Fiber 12.2g	0%
Total Sugars 3.2g
Protein 18.2g	0%

Vitamin D 4IU	0%
Calcium 186.3mg	0%
Iron 4.9mg	0%
Potassium 593.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.1%

Protein: 9.4%

Carbs: 37.6%