A Simple Classic with Rich History

Spaghetti Aglio e Olio, literally meaning “spaghetti with garlic and oil,” is one of the most beloved dishes in Italian cuisine. Though it has humble origins, this pasta dish is packed with flavour and history. It’s a staple of southern Italy, particularly from the region of Naples, where cucina povera (peasant cuisine) emerged as a way to make the most of simple ingredients. The beauty of this dish lies in its simplicity — pasta, garlic, olive oil, and a sprinkle of red pepper flakes. Yet, its versatility and ease of preparation have made it popular worldwide.

Historically, this dish was a go-to for late-night hunger, or when the pantry was running low on supplies. It became a comfort food for many and a symbol of Italian home cooking. As Italian emigrants spread across the world, they brought this flavorful yet simple recipe with them, further solidifying it as a global favourite.

In the heart of Italian cuisine, this recipe has been cherished by generations, offering a quick and comforting meal that’s full of flavour yet requires minimal effort. Over time, its vegetarian nature has made it popular worldwide as a simple, plant-based pasta dish. Whether you’re looking for a satisfying meal after a busy day or something to impress your guests with, Spaghetti Aglio e Olio is a must-try.

Vegetarian Spaghetti Aglio e Olio Recipe

This vegetarian version of Spaghetti Aglio e Olio remains true to its traditional roots, offering a flavorful, easy-to-make dish perfect for lunch or dinner. This recipe includes a few optional modern twists, like adding fresh vegetables or herbs, but the foundation stays authentically Italian. Let’s get started!

Ingredients:

• 400g spaghetti (whole wheat or gluten-free options can be used)
• 6-8 cloves garlic, thinly sliced
• 1/2 cup extra virgin olive oil
• 1/4 teaspoon red chilli flakes (adjust to taste)
• Salt to taste
• Freshly ground black pepper to taste
• 1/4 cup fresh parsley, finely chopped
• 1/2 cup grated vegetarian Parmesan or any plant-based cheese (optional)
• Lemon zest (optional, for a fresh twist)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Serving Size: 4

Instructions:

1. Cook the spaghetti: Bring a large pot of salted water to a boil. Add the spaghetti and cook according to the package instructions until al dente (around 8-10 minutes). Reserve about 1 cup of the pasta water before draining.
2. Prepare the garlic-infused oil: While the pasta is cooking, heat the extra virgin olive oil in a large pan over medium heat. Add the thinly sliced garlic and cook gently. Be careful not to burn the garlic—it should turn golden brown (around 2-3 minutes) for a mild, aromatic flavour.
3. Add the heat: Once the garlic has reached a golden colour, stir in the red chilli flakes and cook for another 30 seconds, infusing the oil with a touch of spice.
4. Toss the pasta: Add the drained spaghetti to the pan and toss well, coating it with the garlic-chilli oil. Add a little of the reserved pasta water, a few tablespoons at a time, to create a light sauce that clings to the pasta.
5. Season and garnish: Season with salt and freshly ground black pepper to taste. Stir in the freshly chopped parsley and optional lemon zest for a burst of freshness. Toss everything together for about 1-2 minutes.
6. Serve: Plate the spaghetti and, if desired, top with grated vegetarian Parmesan or a plant-based cheese. Serve immediately and enjoy!

Calories:

This vegetarian Spaghetti Aglio e Olio dish contains approximately 350-400 calories per
serving, depending on the portion size and use of cheese.

Why Spaghetti Aglio e Olio is a Must-Try Vegetarian Dish

This recipe is more than just pasta; it’s a journey through the essence of Italian cuisine. With
only a few pantry staples, you can whip up a dish that’s rich in flavour and history. The
combination of olive oil, garlic, and chilli flakes gives this pasta its iconic taste, while the
addition of parsley and lemon zest adds freshness.

It’s also highly adaptable making it suitable for vegetarians, vegans (without the cheese),
and those looking for a gluten-free meal (simply swap out the pasta). Plus, it’s quick to
make, perfect for busy weeknights when you need a healthy yet satisfying meal.

Conclusion:

This simple yet flavorful dish is sure to become a staple in your meal rotation. Perfect for those who love easy and nutritious meals, this vegetarian Spaghetti Aglio e Olio delivers authentic Italian flavors without fuss. Read our other receipes on our blog.