Mediterranean Diet Vongole Pasta
Dive into the irresistible flavors of the Mediterranean with this healthy yet indulgent Vongole Pasta recipe, perfect for seafood and pasta lovers alike. Featuring whole wheat linguine, tender littleneck clams, and a vibrant medley of cherry tomatoes, garlic, fresh parsley, and lemon, this dish is light, flavorful, and packed with nutrients to fit the Mediterranean diet. The clams are simmered in a robust white wine sauce infused with red pepper flakes for a subtle kick, while reserved pasta water ensures a silky finish to the dish. This quick and elegant recipe, made in just 40 minutes from prep to plate, is ideal for a dinner that feels like a coastal getaway. Serve it fresh and hot with a drizzle of olive oil and a sprinkle of parsley for a restaurant-quality meal at home.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 12 ounces linguine pasta (whole wheat)
- 2 pounds live littleneck clams
- 4 tablespoons extra virgin olive oil
- 4 garlic cloves, thinly sliced
- 1.5 cups cherry tomatoes, halved
- 1 cup dry white wine
- 0.5 teaspoons red pepper flakes
- 1 lemon (zested and juiced)
- 0.25 cup fresh parsley, chopped
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Start by cleaning the clams: Scrub the shells under cool running water and soak them in a bowl of salted water for 30 minutes to remove any sand. Rinse thoroughly, discard any clams that are cracked or remain open after tapping, and set aside.
Bring a large pot of salted water to a boil. Cook the whole wheat linguine according to package instructions until al dente. Reserve 1 cup of pasta water before draining the pasta. Set aside.
While the pasta cooks, heat 3 tablespoons of olive oil in a large, deep skillet over medium heat. Add the sliced garlic and sauté for 1–2 minutes until fragrant, being careful not to burn it.
Add the cherry tomatoes and cook for 5–6 minutes, stirring occasionally, until they soften and begin to break down.
Deglaze the pan by pouring in the white wine. Bring it to a simmer and cook for 2–3 minutes to reduce slightly. Stir in the red pepper flakes, lemon zest, and lemon juice.
Increase the heat to medium-high and add the cleaned clams to the skillet. Cover with a lid and allow the clams to cook for 6–8 minutes, shaking the pan occasionally, until the clams open. Discard any clams that remain closed.
Add the cooked linguine to the skillet along with 1–2 ladles of reserved pasta water to loosen the sauce. Toss everything together gently over low heat to coat the pasta in the sauce.
Season with salt and black pepper to taste, then drizzle with the remaining tablespoon of olive oil. Garnish with freshly chopped parsley and serve immediately.
Nutrition Facts
Calories |
1940 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.1 g | 91% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 320 mg | 107% | |
| Sodium | 2647 mg | 115% | |
| Total Carbohydrate | 142.2 g | 52% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 13.9 g | ||
| Protein | 152.6 g | 305% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 702 mg | 54% | |
| Iron | 159.3 mg | 885% | |
| Potassium | 3804 mg | 81% | |
*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.
