Low Fodmap Aglio e Olio Pasta
Traditionally Aglio (garlic) e oglio (oil) pasta originated in the city of Naples, Italy the regional capital of the Campania Region. This dish is especially close to my heart as it is a dish that was frequently served to me as a young girl.
It's a dish that requires few ingredients, it is a typical example of la cucina povera. It is a dish that embodies doing a lot with very little.
Pulled together in as little as 15 minutes, it's an easy (and delicious) answer to the question : so what are we eating tonight ?
This recipe is a low fodmap twist on the much-loved classic.
The recipe
Ingredients
- 1 box fodmap friendly Spaghetti containing no wheat (such as : Barilla Gluten Free pasta, rice, spelt, corn or quinoa pasta) *
- 1/2 cup Garlic-infused Extra virgin olive oil
- 1/2 tsp Dried hot chili pepper flakes
- Cherry tomatoes
- Grated Parmigiano Reggiano
- 2-3 sprigs of parsley, reserve the leaves to garnish
- 1 cup pasta water
- 1 tsp fresh lemon juice
- 1 tsp fresh lemon zest
- Finely grated parmesan (to taste) - Parmesan is naturally very low in lactose as it as an aged cheese, It is safe for those on the low fodmap diet up to 40 g.
- Salt (to taste)
- Optional : 1 large bunch Kale, stemmed and chopped
*If in doubt check the type and portion size with the Monash University Fodmap app.
Instructions
1. Bring a large pot of salted water to a boil. Prepare the pasta according to the instructions on the package, cooking until al dente. Reserve 1 cup of the pasta cooking water before draining the pasta.
2. Heat the garlic-infused olive oil in a large skillet over medium heat. Add the red pepper flakes. Add the kale (if using), the sprigs of parsley and salt, tossing with tongs, until the kale is wilted, up to 1 minute.
3. Add the spaghetti and toss to combine. Add ½ cup pasta water and the lemon juice, zest and half the reserved parmesan and toss. This is where the magic happens. The starch from the pasta water will create a thick sauce with the olive oil and parmesan cheese. Add in extra pasta water if the pasta seems a little dry.
4. Garnish with parsley and serve with the remaining Parmesan.
*The garlic infused olive oils I recommend are :
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