Mediterranean Diet Aglio Olio Spaghetti

Embrace the fresh, vibrant flavors of the Mediterranean with this delightful twist on classic aglio olio spaghetti. The "Mediterranean Diet Aglio Olio Spaghetti" recipe is a light yet flavorful pasta dish that combines the simplicity of garlic and olive oil with robust Mediterranean ingredients like sun-dried tomatoes, Kalamata olives, and fresh parsley. Infused with a hint of heat from crushed red pepper flakes and brightened with zesty lemon, this dish offers a well-balanced medley of taste and texture, all ready in just 30 minutes. Perfect for a quick weeknight dinner or an elegant lunch, this Mediterranean-inspired spaghetti is a wholesome, vegetarian-friendly option with the bonus of optional Parmesan for those seeking extra indulgence. Experience the essence of the Mediterranean diet while savoring a dish that’s as nutritious as it is delicious!

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 300 g Spaghetti
• 60 ml Extra virgin olive oil
• 4 Garlic cloves, thinly sliced
• 1 tsp Crushed red pepper flakes
• 50 g Sun-dried tomatoes, chopped
• 100 g Kalamata olives, pitted and sliced
• 30 g Fresh parsley, chopped
• 1 tsp Lemon zest
• 1 tsp Salt
• 1 tsp Black pepper, freshly ground
• 50 g Grated Parmesan cheese (optional)
• 1 Liter Water

Directions

Step 1

Bring a large pot of salted water to a boil. Add the spaghetti and cook according to package instructions until al dente. Reserve 1 cup of pasta water, then drain the spaghetti.

Step 2

While the spaghetti is cooking, heat the olive oil in a large skillet over medium heat.

Step 3

Add the sliced garlic to the skillet and sauté for about 1-2 minutes until it turns golden, being careful not to burn it.

Step 4

Stir in the crushed red pepper flakes and sauté for another 30 seconds to release its flavors.

Step 5

Add the chopped sun-dried tomatoes and sliced Kalamata olives to the skillet. Cook for 2-3 minutes to let the flavors meld together.

Step 6

Add the cooked spaghetti to the skillet, along with the reserved pasta water, and toss well to combine everything evenly.

Step 7

Stir in the chopped fresh parsley and lemon zest. Season with salt and freshly ground black pepper to taste.

Step 8

If desired, sprinkle grated Parmesan cheese over the finished spaghetti for extra flavor.

Step 9

Serve the aglio olio spaghetti immediately, garnishing with additional parsley and lemon zest if desired.

Nutrition Facts

Serving size	(1627.2g)

Amount per serving	% Daily Value*
Calories	1530.5

Total Fat 94.1g	0%
Saturated Fat 20.6g	0%
Polyunsaturated Fat 0g
Cholesterol 40mg	0%
Sodium 5215.1mg	0%
Total Carbohydrate 136.6g	0%
Dietary Fiber 17.9g	0%
Total Sugars 21.2g
Protein 46.6g	0%

Vitamin D 0IU	0%
Calcium 873.3mg	0%
Iron 13.1mg	0%
Potassium 2273.7mg	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: 53.6%

Protein: 11.8%

Carbs: 34.6%