Spaghetti Aglio e Olio
Nutrition per serving
The minimalist Italian classic: spaghetti, golden garlic, olive oil, parsley and chilli. A handful of ingredients, ten minutes, and a dish full of flavour that proves simplicity works wonders.
Prep time: 5 min | Cooking time: 12 min | Servings: 4 | Difficulty: Very easy
Calculated per portion from the Anses Ciqual 2025 values for each ingredient, using the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 300 kcal · 8 g protein · 30 g carbohydrate · 15 g fat
Ingredients
Method
- Cook the spaghetti until al dente and keep a little of the cooking water.
- Gently fry the sliced garlic and chilli in the olive oil until pale golden.
- Toss the pasta with a little of the cooking water.
- Finish with parsley and black pepper.
Nutritional benefits
This minimalist dish stays light: the olive oil provides good monounsaturated fat, the garlic beneficial sulphur compounds, and the pasta carbohydrate. With no rich sauce or excess cheese, it is a simple, balanced Italian dinner, especially with wholewheat pasta for extra fibre.
Variations and substitutions
- With wholewheat pasta for more fibre.
- With anchovies melted into the oil (not vegan).
- With lemon zest for freshness.
- With broccoli or spinach.
Storage and making ahead
Best fresh; keeps for 2 days and can be reheated in a frying pan.
💡 Good to know
Do not burn the garlic: it should only turn pale golden, otherwise it becomes bitter and spoils the whole dish.
Related reading
Discover more vegetarian recipes · vegan recipes · healthy & balanced recipes.
Foods in this recipe: spaghetti · garlic · olive oil · chilli · parsley.
You might also like these recipes: Homemade granola (no refined sugar) · Tofu teriyaki bowl · Minestrone (Italian vegetable soup).
