Spaghetti Aglio e Olio
Spaghetti Aglio e Olio
The ultimate Italian pantry meal: spaghetti tossed with garlic, olive oil, chilli flakes, and parsley. Just five ingredients, ten minutes, and a technique that reveals the genius of Italian cooking — using pasta water to create a silky sauce from almost nothing.
Time
17m
Servings
2
Difficulty
easy
Budget
$
The Story
Aglio e olio (garlic and oil) is a midnight staple from Naples, where it is traditionally eaten as a late-night meal after a night out. Its simplicity is deceptive: the technique of emulsifying starchy pasta water with olive oil to create a glossy sauce requires attention and timing. The dish became internationally famous after appearing in the 1996 film 'Big Night' and remains a test of any cook's fundamentals.
✓Healthy Swaps & Tips
- • Use whole-wheat or legume-based spaghetti for extra fibre and protein.
- • Add a handful of cherry tomatoes and baby spinach with the pasta for more vegetables.
- • Top with grilled prawns or canned tuna for a protein boost.
Ingredients
- 200gspaghetti
- 4 clovesgarlicthinly sliced
- 3 tbspextra-virgin olive oil
- ½ tspred chilli flakes
- 3 tbspfresh parsleychopped
- for pasta watersalt
Instructions
Cook spaghetti in well-salted boiling water until 1 minute short of al dente. Reserve 150ml pasta water before draining.
While pasta cooks, heat olive oil in a large pan over medium-low heat. Add sliced garlic and cook gently until just golden — not brown — about 2 minutes.
Add chilli flakes and stir for 10 seconds.
Add 100ml pasta water to the pan (it will sizzle). Toss in the drained pasta.
Toss vigorously over medium heat for 1 minute, adding more pasta water as needed until a silky, glossy sauce coats the spaghetti.
Remove from heat, toss with parsley, and serve immediately.
Common Questions
Why is pasta water important?
Starchy pasta water emulsifies with olive oil to create a silky sauce that clings to the spaghetti. Without it, you just have oily pasta.
How do I avoid burning the garlic?
Use medium-low heat and slice the garlic thinly instead of mincing it. Remove the pan from heat the moment the garlic turns light gold.
Nutrition per serving
Estimated values based on standard ingredients.
Nutrition info is provided as a general guide. Actual values may vary based on specific ingredient brands and portion sizes.
