Spaghetti Aglio e Olio
A classic Neapolitan dish, Spaghetti Aglio e Olio is the epitome of elegant simplicity. Perfectly al dente spaghetti is tossed in a fragrant sauce of garlic-infused extra virgin olive oil and a hint of red pepper flakes. Ready in under 20 minutes, it's a timeless and satisfying meal.
For 4 servings
4 steps. 15 minutes total.
- 1
Cook the Pasta: Bring a large pot of water to a rolling boil
- a.Add 2 tablespoons of salt. Add the spaghetti and cook according to package directions until al dente, typically 8-10 minutes. Before draining, reserve at least 1.5 cups of the starchy pasta water. This water is crucial for creating the sauce.
- 2
Step 2
- a.Infuse the Oil: While the pasta is cooking, pour the olive oil into a large, cold skillet or sauté pan. Add the thinly sliced garlic. Turn the heat to low-medium and let the garlic gently sizzle, stirring occasionally. Cook for 3-5 minutes, or until the garlic is fragrant and just beginning to turn a pale golden color. Do not let it brown, or it will become bitter. Stir in the red pepper flakes and cook for another 30 seconds.
- 3
Step 3
- a.Emulsify the Sauce: Using tongs, transfer the drained pasta directly into the skillet with the garlic oil. Add 1/2 cup of the reserved pasta water and the chopped parsley. Increase the heat to medium-high and toss the pasta vigorously for 1-2 minutes. The starchy water will combine with the oil to create a creamy, emulsified sauce that clings to the noodles. If the pasta seems dry, add another splash of pasta water until it reaches a silky consistency.
- 4
Finish and Serve: Remove the skillet from the heat
- a.If using, stir in the grated Parmesan cheese. Season with freshly ground black pepper and taste for salt, adding a pinch if needed (the pasta water is already salty). Serve immediately, garnished with extra fresh parsley.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not burn the garlic. Cook it low and slow to gently infuse the oil. If it burns, the dish will be bitter.
- 2The starchy pasta water is the magic ingredient. It helps the oil and water emulsify to create a silky sauce instead of an oily pasta.
- 3Use a high-quality extra virgin olive oil, as its flavor is central to this simple dish.
- 4Slice the garlic thinly and evenly so it cooks at the same rate. Mincing it can cause it to burn too quickly.
- 5Use a large skillet that can hold all the pasta. This gives you enough room to toss everything together effectively to create the sauce.
- 6Serve immediately. This dish is best enjoyed hot, right out of the pan before the sauce can separate.
Adapt it for your goals.
Add Protein
Sauté shrimp or sliced cooked chicken with the garlic until cooked through. Or, toss in a can of drained chickpeas at the end for a plant-based protein boost.
Add VegetablesAdd Vegetables
Wilt a few handfuls of spinach into the sauce, or add halved cherry tomatoes, sun-dried tomatoes, or roasted broccoli for extra nutrients and flavor.
Add FreshnessAdd Freshness
Finish the dish with a squeeze of fresh lemon juice and a teaspoon of lemon zest to brighten up the flavors.
Add UmamiAdd Umami
For a deeper, savory flavor, add 1-2 minced anchovy fillets to the oil along with the garlic. They will dissolve and add a rich umami background note.
Why this is on our healthy list.
Heart-Healthy Fats
Extra virgin olive oil is a primary source of monounsaturated fats, particularly oleic acid, which is known to reduce inflammation and support cardiovascular health.
Rich in Allicin
Garlic contains allicin, a powerful compound released when it's sliced or crushed. Allicin has been studied for its antioxidant properties and potential to support healthy blood pressure and cholesterol levels.
Provides Sustained Energy
The spaghetti provides complex carbohydrates, which are the body's main source of fuel, offering sustained energy for daily activities and physical performance.
Frequently asked questions
A typical serving of Spaghetti Aglio e Olio contains approximately 500-550 calories, primarily from the pasta and olive oil. The exact number can vary based on portion size and the amount of oil and cheese used.