Spaghetti Aglio e Olio – Garlic & Oil Pasta (Vegan)

It’s no secret that I’ve been obsessed with pasta lately. From Orecchiette with Cavolo Nero (which I’ve been eating every week!) to Spaghetti alla Puttanesca, it seems like there’s a pasta dish for every occasion, time of day, and mood! Spaghetti Aglio e Olio, though, is something that every cook should know how to make. It’s the backbone of rustic Italian home cooking. Ready in less than 15 minutes. Uses only 5 ingredients. And most importantly – tastes delicious.

This recipe exemplifies what Italy does really well: taking the most basic ingredients and turning them into something exceptional. Olive oil, fruity and pleasantly bitter, coats each strand of spaghetti. Garlic, gently cooked in the oil, has imparted its flavor and aroma, enriching the pasta with a sweet and rich buttery-ness. Flecks of red pepper flakes, also cooked in the oil, along with freshly cracked black pepper, add just enough heat to warm the palette. And fresh parsley sprinkled on top brings the whole dish together with a clean earthiness.

Spaghetti Aglio e Olio is velvety, rich, pungent, spicy, and fresh – all in one. This dish brings out the best of each ingredient.

If I had to sum up Spaghetti Aglio e Olio, I would say that it’s the perfect example of simplicity being all you need.

What is the meaning of Spaghetti Aglio e Olio?

This dish hails from Southern Italy – specifically the beautiful coastal city of Naples! As such, the name is Italian. It literally translates to Spaghetti with Garlic (aglio) and Oil (oilio). Although the recipe uses a few more ingredients, garlic and oil are the main flavours at play that create the heart and soul of the dish. It’s this simplicity that is at the forefront of Italian rural home cooking, known as cucina rustica.

Also, it might just be one of my absolute favourite recipe names to say – pronounced as ah-li-o eh oh-li-oh, it just rolls off the tongue!

What is in Spaghetti Aglio e Olio?

• Spaghetti: The pasta of choice here is spaghetti, which is the traditional option. The long, thin pasta is perfect as it’ll get nicely coated in our simple olive oil-pasta water sauce.
• Olive Oil: The heart of this dish and one-half of the name – olio. Use the best Extra Virgin Olive Oil you can find, since it’s such a prominent flavour. I like using Italian Olive such as Verdemanda Olive Oil, Le Terre di Colombo, or Farchioni.
• Garlic: My favorite ingredient and the other half of the name – aglio. 10 cloves might seem like a lot, but don’t skimp on it. The intense garlic flavor is really needed in this dish.
• Red Pepper Flakes: These add a subtle heat and pungent spice. If you’re sensitive to heat, feel free to dial it down to 1/4 tsp or skip it entirely.
• Parsley: The traditional garnish of choice! Stirring it through right at the end of adding a dusting of fresh parsley on top adds a beautiful freshness to the dish.
• Salt & Pepper: We’ll add salt to the pasta water so the spaghetti absorbs it while cooking, so we don’t need to use any later. A few grinds of black pepper after serving compliments the dish wonderfully, but feel free to omit.
• Pasta Water: Okay. This one isn’t exactly a typical ingredient, but I’m adding it anyway because it’s so important. Reserving some pasta water and adding a splash to your sauce will thicken it, thanks to the pasta starches. It’ll also impart a velvety smooth texture, and salty flavour.

Is this recipe Vegan, Nut Free, Gluten Free and Soy Free?

This recipe for Spaghetti Aglio e Olio is Vegan, Nut Free and Soy Free. This makes it a wonderful meal choice for anyone who has special dietary requirements! Because Spaghetti Aglio e Olio requires very few ingredients, you don’t have to worry about substituting things.

To make Spaghetti Aglio e Olio Gluten Free, all you’ll need to do is swap out regular pasta for a Gluten Free option. There are so many different varieties on the market nowadays, such as Yellow Pea Pasta, Corn, Rice and Quinoa Pasta, even Edamame Pasta. These options usually have added nutritional benefits, too.

Variations on this Recipe:

Wanting to change things up a bit? I’ve got you covered.

• Switch up the herbs. Don’t have any parsley on hand? No problem. Use basil instead – it’s not traditional, but everyone knows that basil pairs perfectly with pasta!
• Add some green vegetables. Want to increase your vegetable consumption? This is a delicious way to do it. Consider adding greens like asparagus, sprouting broccoli, cavolo nero (or check out my Orecchiette with Cavolo Nero!), swiss chard, or spinach.
• Add a dusting of (vegan) cheese. Purists will tell you that Spaghetti Aglio e Olio isn’t meant to have parmesan. I’d agree with them. But if you like cheese, there’s no harm in adding a sprinkle on top of the dish. Opt for a vegetarian and vegan parmesan option like Violife Parm, Hemp Cheez, or a good amount of Nutritional Yeast.
• Adjust the spice. If you’re sensitive to heat or have children eating, feel free to tone down the heat to 1/4 tsp or none at all.
• Use a different pasta. Thin pasta is definitely the best choice for this recipe. But instead of spaghetti, feel free to use linguine or capellini (angel hair pasta).

Tips for the best Spaghetti Aglio e Olio

• Use the best quality produce. The basis of Spaghetti Aglio e Olio is in simplicity. With only a few basic ingredients at it’s core, the quality of those ingredients is of the utmost importance. Make sure you use the best quality olive oil available to you, along with the freshest garlic and parsley.
• Salt your pasta water. When I started to do this it really changed my pasta game. For this recipe, use roughly 1.5 tsp of rock salt – or until the water tastes like the sea!
• Don’t brown the garlic! We want to cook the garlic just enough to infuse the oil. Because it’s sliced very finely, it’s easy to overcook. So keep an eye on the pan at all times, and cook on low heat.
• Add pasta water to your sauce. I always like to reserve some of the water I used for cooking the pasta. This water is now full of starches and salty flavour. Adding a small amount to the olive oil will thicken it slightly, creating a lovely glossy and velvety sauce.

How to make Spaghetti Aglio e Olio

1. Cook the pasta. Bring a large pot of salted water to a boil. Once boiling, add the spaghetti and cook around 8 minutes, or until al dente. Drain, and reserve 100ml of the cooking water.
2. Make the sauce. Add olive oil to a large, heavy bottom frying pan over low heat. Add the garlic and slowly cook until the garlic smells fragrant, then add the red pepper flakes and reserved pasta water.
3. Mix together. Add the drained spaghetti and mix everything well. Cook for 1-2 minutes, or until the sauce sticks well to the pasta.
4. Serve with crushed black pepper and fresh parsley.

This Recipe Is …

• Quick and easy – ready in less than 15 minutes
• Vegan, Nut Free & Soy Free
• Easily made Gluten Free
• Authentic Italian flavours
• Simple with just 5 ingredients
• Perfect for a tasty midweek meal

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Spaghetti Aglio e Olio - Italian Garlic & Oil Pasta (Vegan)

Yield: 2-3 Servings

Prep Time: 3 minutes

Cook Time: 12 minutes

Total Time: 3 minutes

Spaghetti Aglio e Olio is an Italian dish that's easy, ready in 15 mins, and Vegan! It's made with garlic, olive oil, parsley & pepper flakes.

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Ingredients

• ~320g Spaghetti
• 1 - 1.5 tsp Salt, to add to Pasta Water
• 5 tbsp Extra Virgin Olive Oil
• 10 Cloves Garlic, finely sliced
• 1/2 tsp Red Pepper Flakes
• 100ml Reserved Pasta Water
• Small Handful Flat Leaf Parsley, or about 10g
• Black Pepper to taste

Instructions

1. Cook the pasta. Bring a large pot of salted water to a boil. Once boiling, add the spaghetti and cook around 8 minutes, or until al dente. Drain, and reserve 100ml of the cooking water.
2. Make the sauce. Add olive oil to a large, heavy bottom frying pan over low heat. Add the garlic and slowly cook until the garlic smells fragrant, then add the red pepper flakes and reserved pasta water.
3. Mix together. Add the drained spaghetti and mix everything well. Cook for 1-2 minutes, or until the sauce sticks well to the pasta.
4. Serve with crushed black pepper and fresh parsley.

Recommended Products

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  Spaghetti Spoon & Tongs
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  Olive Oil
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  Saucepan

Nutrition Information:

Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 380Total Fat: 23gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 0mgSodium: 1176mgCarbohydrates: 36gFiber: 2gSugar: 1gProtein: 7g

Nutrition information isn’t always accurate.

Did you make this recipe?

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What to serve with this recipe:

I like to serve Spaghetti Aglio e Olio as a main dish alongside some delicious Italian bread like ciabatta or focaccia, to mop up every last drop of the olive oil sauce!