Mediterranean Diet Spaghetti Aglio Olio
Elevate your dinner table with this Mediterranean Diet Spaghetti Aglio Olio—a wholesome twist on the classic Italian dish, perfect for health-conscious food lovers. Made with nutrient-rich whole wheat or gluten-free spaghetti, this recipe boasts the irresistible flavors of fragrant garlic, bold red chili flakes, and vibrant fresh parsley, all gently simmered in extra-virgin olive oil. A zesty hint of lemon zest adds brightness, while optional grape tomatoes lend a pop of color and juicy sweetness. Finished with reserved pasta water to create a luscious, glossy sauce, this dish is both light and satisfying. Ready in just 30 minutes, this Mediterranean-inspired spaghetti is ideal for a quick yet gourmet meal, offering heart-healthy ingredients and authentic flavor that will transport your taste buds straight to the Mediterranean coast. Perfect for vegetarians and anyone embracing clean, flavorful eating!
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Recipe Information
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
Instructions
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.
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.
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.
Add the red chili flakes and cook for an additional 30 seconds to infuse the oil with spice.
If using grape tomatoes, add them to the skillet and sauté for 2–3 minutes until they soften and release their juices.
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.
Gradually pour in the reserved pasta water, stirring constantly to create a light, glossy sauce that clings to the strands of spaghetti.
Season with salt, freshly ground black pepper, and lemon zest. Toss in the chopped parsley and mix well.
Serve immediately, garnished with an extra sprinkle of parsley for freshness. Enjoy this simple yet elegant Mediterranean Diet Spaghetti Aglio Olio!
Nutrition Facts
Calories |
1028 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.8 g | 89% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1210 mg | 53% | |
| Total Carbohydrate | 91.6 g | 33% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 5.5 g | ||
| Protein | 17.9 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 124 mg | 10% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 980 mg | 21% | |
*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.
