Heart-Healthy Spaghetti Aglio Olio
Indulge in the vibrant flavors of Heart-Healthy Spaghetti Aglio Olio, a wholesome twist on the classic Italian favorite! This quick and easy recipe swaps traditional ingredients for nutrient-packed alternatives, featuring hearty whole grain spaghetti and a dash of low-sodium vegetable broth to keep it lighter and better for your heart. Aromatic garlic, a hint of red chili flakes, fresh parsley, and a splash of zesty lemon juice come together in a silky sauce made with extra-virgin olive oil—a healthy fat that adds richness without compromise. Customize with plant-based parmesan for extra flavor or enjoy it dairy-free for a guilt-free meal that’s ready in just 25 minutes. Perfect for a speedy weeknight dinner or an elegant lunch, this heart-friendly pasta recipe is as satisfying as it is nourishing!
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Recipe Information
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
- Salt (use a pinch or skip for low sodium)
Instructions
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.
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.
While the pasta cooks, thinly slice the garlic cloves and finely chop the fresh parsley.
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.
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.
Pour in the low-sodium vegetable broth. Stir to combine, then reduce the heat to low.
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.
Stir in the chopped parsley and freshly squeezed lemon juice. Toss everything together and let it warm through for 1-2 minutes.
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.
Serve immediately, garnished with additional parsley and a pinch of red chili flakes, if preferred.
Nutrition Facts
Calories |
740 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 59% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 589 mg | 26% | |
| Total Carbohydrate | 73.1 g | 27% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 3.2 g | ||
| Protein | 18.2 g | 36% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 594 mg | 13% | |
*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.
