Italian Sauce-venture: Spaghetti Aglio e Olio (GF + V)

I’ve been getting more and more into pasta lately – maybe it’s because I’ve been living with my Italian grandparents over the summer or because I’m feeling melancholy of my summers in Italy. It’s come to the point that I’ve even begun listening to cringey Italian music (shout out to Fedez).

The "pasta-eater" in the contemporary age: carbohydrate's apologia in Rome. | Rome Central Magazine — Italian Film Star and Comedian Alberto Sordi eating spaghetti.

Anyways, it got me thinking: I’ve already done a “Around the World” sequence, but how about one on Italian pasta dishes? I decided to start with a simple, pantry and college-friendly plate: aglio e olio. Of course, I’ve added my own twists here and there (more on that later).

Spaghetti aglio e olio originated in Naples, Italy, and is often known as “midnight pasta” because it’s easy to put together, particularly after a long night. Think of this dish as a cross between simplified linguine with clams, and the ultimate grown-up version of a “butter” pasta. Thanks to its simplicity, convenience, and tastiness, it’s risen to be a staple pasta dish that anyone – novice or not – can whip up.

Here are the ingredients:

Gluten-free spaghetti. Spaghetti are the classic pasta shape for this dish, but you can use whichever shape you like best. My favorite gluten-free spaghetti are from Rummo, Jovial (cassava spaghetti is great if avoiding corn), and Bionatura. By the way, if you’re not inclined to pasta, you can easily use this recipe with day-old brown rice!
Olive oil. This is KEY. You want a fruity, punchy olive oil, so make sure to pick out a trusted brand. It’s reliably reported that 80% of the Italian olive oil on the market is fraudulent, as many are mislabeled as virgin or extra virgin or mixed with other oils, like peanut oil. I recently discovered Illyrian Olive Oil. Otherwise, I trust California Olive Ranch or Tre Olive. On the nutrition front, olive oil is rich in healthy monounsaturated fats, has lots of antioxidants, and strong anti-inflammatory properties (such as having oleocanthal, which has been shown to work similarly to ibuprofen).
Garlic. Garlic can be thinly sliced or minced (my favorite). Garlic is rich in antioxidant compounds such as polyphenols and flavonoids, which support the body’s protective mechanisms against oxidative damage.
Parsley – all of it, including stems. Usually herb stems are excluded from recipes, but in Italy, we use everything. I like to finely chop up the stems and throw it in with the garlic to sizzle on the olive oil. The chopped parsley leaves are thrown after the pasta is plated. This herb is rich in many vitamins, particularly vitamin K, which is needed for blood clotting and bone health. Parsley is also a great source of vitamins A and C — important nutrients with antioxidant properties.
OPTIONAL
- Chickpeas. While I am Italian, I don’t do too well with a pure-carb meal. Including a form of protein alongside carbohydrates helps prevent post-meal blood sugar spikes, and promotes feelings of fullness. Per 1 cup, chickpeas have nearly 15 grams of protein. Chickpeas have all amino acids except methionine, which can be found in quinoa; so perhaps consider using a quinoa based pasta for a full protein meal.
- Red Pepper. I like a little spice in my dish, so I’m hard-pressed to use red pepper or Calabrian Chili Pepper Paste in my dish.
- Anchovies. For those who know me well, I try to include umami in all of my recipes. It adds an extra umph to the dish. I promise it doesn’t taste like fish. If you’re vegan, you can opt out of this entirely. Otherwise, you can likely include a touch of miso paste, but I haven’t tried that quite yet.
- Squeezed lemon juice. I keep an eye out for salt, so I like to use lemon juice in addition – plus it gives it a summery flavor.

Have I convinced you yet? This dish will have you singing “Mambo Italiano” in no time. I suggest finishing off this meal with a sorbet, a pistachio cake, or biscotto and espresso, just like the Italians.