Healthy Aglio e Olio Pasta

A light, flavourful Italian pasta made with garlic, chilli flakes, olive oil and fresh herbs. This healthier version uses less oil while retaining the classic garlicky flavour.

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 2

Ingredients

• 120 g whole-wheat pasta
• 1 tbsp olive oil
• 6–8 garlic cloves, thinly sliced
• ½ tsp red chilli flakes
• ½ tsp mixed Italian herbs
• ¼ tsp black pepper
• Salt to taste
• ½ cup reserved pasta water, as needed
• 1 tbsp chopped fresh parsley or coriander
• 1 tsp lemon juice (optional)
• 1 tbsp grated Parmesan cheese (optional)

Detailed Method

Step 1: Boil the pasta

Bring water to a boil in a large pot. Add salt and whole-wheat pasta. Cook according to the package instructions until al dente. Reserve ½ cup of pasta water before draining.

Step 2: Prepare the garlic oil

Heat olive oil in a wide pan over low heat. Add the sliced garlic and sauté gently for 1–2 minutes until fragrant and lightly golden. Do not brown or burn the garlic, as it can become bitter.

Step 3: Add the spices

Add red chilli flakes, black pepper and Italian herbs. Stir for 20–30 seconds over low heat to release their aroma.

Step 4: Toss the pasta

Add the boiled pasta to the pan and toss well until coated with the garlic and chilli mixture. Gradually add a few tablespoons of reserved pasta water and toss again. The starchy water helps the oil coat the pasta evenly without needing extra oil.

Step 5: Finish and serve

Turn off the heat. Add chopped parsley or coriander and lemon juice, if desired. Top with a little Parmesan cheese, if using. Serve immediately while hot.

Values depend on the pasta brand and exact ingredients used.

Healthy Tips

• Choose whole-wheat pasta for more fibre.
• Measure the olive oil instead of pouring freely.
• Add sautéed mushrooms, broccoli, spinach or capsicum for extra vegetables.
• For a higher-protein meal, add grilled chicken, tofu or cooked soya chunks.
• Skip excess cheese and butter to keep the recipe lighter.

Chef’s tip: The secret to delicious aglio e olio is gently infusing the oil with garlic and emulsifying it with starchy pasta water. You get a glossy, flavourful coating without needing a heavy sauce.