Mediterranean Diet Spaghetti Aglio Olio
Elevate your weeknight dinner with this vibrant and healthy Mediterranean Diet Spaghetti Aglio Olio, a classic Italian-inspired dish reimagined for wholesome living. Made with simple yet flavorful ingredients, this recipe stars al dente whole wheat or gluten-free spaghetti coated in a luscious garlic and extra-virgin olive oil sauce, delicately spiced with red chili flakes. Fresh parsley, a burst of aromatic lemon zest, and the optional addition of juicy grape tomatoes bring brightness and a Mediterranean flair to every bite. With its quick 30-minute prep and cook time, this light yet satisfying pasta recipe is perfect for busy schedules, offering a nutritious, plant-based meal that doesn't compromise on taste. Serve it as a main course or alongside a crisp salad for a delightful, restaurant-quality dining experience at home. Perfect for anyone following a Mediterranean diet or simply seeking a flavorful, heart-healthy pasta dish!
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Ingredients
- 300 grams spaghetti (whole wheat or gluten-free, if preferred)
- 5 tablespoons extra-virgin olive oil
- 6 cloves garlic
- 1 teaspoon red chili flakes
- 3 tablespoons parsley (fresh, chopped)
- 1 teaspoon lemon zest
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper (freshly ground)
- 100 grams grape tomatoes (optional, for additional flavor and color)
- 120 milliliters reserved pasta water
Directions
Step 1
Bring a large pot of salted water to a boil. Add the spaghetti and cook according to the package instructions until al dente. Reserve 120 milliliters (1/2 cup) of pasta water before draining the spaghetti.
Step 2
While the spaghetti cooks, peel and thinly slice the garlic cloves. Chop the fresh parsley and zest the lemon. If using grape tomatoes, slice them in half.
Step 3
In a large skillet, heat the extra-virgin olive oil over medium heat. Add the sliced garlic and sauté gently for 1–2 minutes until fragrant and lightly golden, being careful not to burn it.
Step 4
Add the red chili flakes and cook for an additional 30 seconds to infuse the oil with spice.
Step 5
If using grape tomatoes, add them to the skillet and sauté for 2–3 minutes until they soften and release their juices.
Step 6
Lower the heat to medium-low and add the cooked spaghetti to the skillet. Toss to coat the spaghetti evenly in the garlic-chili oil mixture.
Step 7
Gradually pour in the reserved pasta water, stirring constantly to create a light, glossy sauce that clings to the strands of spaghetti.
Step 8
Season with salt, freshly ground black pepper, and lemon zest. Toss in the chopped parsley and mix well.
Step 9
Serve immediately, garnished with an extra sprinkle of parsley for freshness. Enjoy this simple yet elegant Mediterranean Diet Spaghetti Aglio Olio!
Nutrition Facts
| Serving size | (624.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1027.6 |
| Total Fat 69.8g | 0% |
| Saturated Fat 9.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1209.9mg | 0% |
| Total Carbohydrate 91.6g | 0% |
| Dietary Fiber 15.9g | 0% |
| Total Sugars 5.5g | |
| Protein 17.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 123.7mg | 0% |
| Iron 5.4mg | 0% |
| Potassium 980.0mg | 0% |
Source of Calories