Recipes · Italian · Pasta
Spaghetti Aglio e Olio
One serving has 615 kcal and 14 g protein, and at least a fifth of a woman's daily need of selenium (118%), vitamin K (110%), thiamin (84%), manganese (64%), folate (61%) and niacin (53%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (145 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 100 g Pasta, dry
- 12 g Garlic, raw
- 25 g Olive oil
- 1 g Chilies, dried red
- 5 g Parsley, fresh
- 1.5 g Salt
- 0.2 g Black pepper
Method
- Bring a pot of water to the boil, add the salt, and cook the spaghetti until al dente; reserve a cup of the cooking water before draining.
- While the pasta cooks, slice the garlic thinly and warm it in the olive oil over low heat, letting it sizzle gently for 2-3 minutes until pale gold; do not let it turn brown or bitter.
- Crumble in the dried chili and cook 30 seconds more.
- Add the drained pasta to the pan along with a splash of the reserved pasta water, and toss over medium heat for a minute until the strands are glossy and coated.
- Finish with the chopped parsley and a crack of black pepper, then serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 615 kcal | 29% |
| Carbohydrates | 79.8 g | |
| Water | 21.4 mL | |
| Fiber | 4 g | 13% |
| Protein | 14.1 g | 29% |
| Tryptophan | 0.2 g | |
| Threonine | 0.49 g | |
| Isoleucine | 0.55 g | |
| Leucine | 1 g | |
| Lysine | 0.35 g | |
| Methionine | 0.16 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.64 g | |
| Histidine | 0.32 g | |
| Fat | 26.7 g | |
| Monounsaturated | 18.4 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 51.6 mg | 5% |
| Copper | 0.34 mg | 38% |
| Iron | 4 mg | 22% |
| Magnesium | 59.7 mg | 19% |
| Manganese | 1.2 mg | 64% |
| Phosphorus | 212 mg | 30% |
| Potassium | 321 mg | 7% |
| Selenium | 65 µg | 118% |
| Sodium | 594 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.92 mg | 84% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 7.4 mg | 53% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 11% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 246 µg | 61% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 19.5 mg | 5% |
| Vitamin A | 34.3 µg | 5% |
| Vitamin C | 10.7 mg | 14% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 98.8 µg | 110% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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