Whole Wheat Spaghetti Aglio e Olio

Whole Wheat Spaghetti Aglio e Olio is a wholesome and flavorful pasta dish that combines the nutty taste of whole wheat spaghetti with the aromatic essence of garlic and olive oil. This healthy twist on a classic Italian recipe is simple to prepare and perfect for a quick weeknight dinner.

Ingredients

• Whole wheat spaghetti - 160 grams
• Extra virgin olive oil - 4 tablespoons
• Garlic - 4 cloves, thinly sliced
• Red pepper flakes - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Parmesan cheese (optional) - 2 tablespoons, grated

Steps

1. Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to package instructions until al dente, usually around 8-10 minutes.
2. While the pasta is cooking, heat the extra virgin olive oil in a large skillet over medium heat.
3. Add the thinly sliced garlic to the skillet and sauté for 2-3 minutes until it becomes fragrant and golden, being careful not to burn it.
4. Stir in the red pepper flakes and cook for another 30 seconds.
5. Once the pasta is cooked, reserve 1/2 cup of the pasta cooking water, then drain the spaghetti.
6. Add the drained spaghetti to the skillet with the garlic and oil, tossing to coat the pasta evenly.
7. If the pasta seems dry, add a little reserved pasta water, a tablespoon at a time, until the desired consistency is reached.
8. Season with salt and black pepper to taste, and mix in the chopped fresh parsley.
9. Serve hot, topped with grated Parmesan cheese if desired.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 9 g
• Sugar: 2 g
• Sodium: 250 mg
• Cholesterol: 5 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Whole wheat pasta is high in fiber, promoting digestive health.
• Olive oil contains healthy monounsaturated fats that can help reduce inflammation.

Tags