Healthy Pasta Puttanesca

Savor the bold, tangy flavors of Healthy Pasta Puttanesca, a lightened-up twist on the classic Italian dish that's both nutritious and satisfying. Featuring whole-grain or protein-packed chickpea pasta, this recipe bursts with vibrant ingredients like juicy no-salt-added diced tomatoes, briny Kalamata olives, and zesty capers. The garlic-infused olive oil base, enriched with optional anchovy fillets or extra capers for a vegetarian option, adds depth and richness to the dish. Finished with fresh parsley and a hint of crushed red pepper flakes for a gentle kick, this quick 30-minute meal is perfect for weeknight dinners. Serve this Mediterranean-inspired dish with a sprinkle of basil for a fresh garnish, and enjoy guilt-free pasta that's packed with flavor, fiber, and protein!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 12 oz whole-grain or chickpea pasta
• 2 tbsp olive oil
• 3 pieces garlic cloves, minced
• 4 pieces anchovy fillets (optional, can substitute with capers for vegetarian version)
• 0.5 tsp crushed red pepper flakes
• 1 can (14 oz) diced tomatoes (no-salt-added, canned)
• 0.5 cup pitted Kalamata olives, sliced
• 2 tbsp capers, drained
• 0.25 cup fresh parsley, chopped
• 2 tbsp fresh basil, chopped (optional for garnish)
• 0.5 tsp salt
• 0.25 tsp black pepper

Directions

Step 1

Bring a large pot of water to a boil and cook the pasta according to the package instructions until al dente. Drain, reserving 1 cup of pasta water, and set aside.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and cook for 1 minute until fragrant, stirring frequently to avoid burning.

Step 3

If using anchovy fillets, add them to the skillet and stir until they dissolve into the oil. If making a vegetarian version, skip this step or substitute with additional capers.

Step 4

Add the crushed red pepper flakes and stir for another 30 seconds.

Step 5

Stir in the diced tomatoes, Kalamata olives, and capers. Let the sauce simmer over medium heat for 8-10 minutes, stirring occasionally, until it thickens slightly.

Step 6

Season the sauce with salt (go easy since the olives and capers are salty) and black pepper to taste.

Step 7

Add the cooked pasta to the skillet with the sauce. Toss to combine, adding reserved pasta water a little at a time if the sauce needs to coat the pasta better.

Step 8

Stir in the chopped parsley and cook for an additional minute to blend the flavors.

Step 9

Serve immediately, garnished with fresh basil if desired.

Nutrition Facts

Serving size	1038.8 grams (1038.8g)

Amount per serving	% Daily Value*
Calories	1933

Total Fat 65.50g	84%
Saturated Fat 10.50g	53%
Polyunsaturated Fat 2.70g
Cholesterol 40mg	13%
Sodium 5512mg	240%
Total Carbohydrate 286.00g	104%
Dietary Fiber 35.90g	128%
Total Sugars 19.30g
Protein 76.30g	153%

Vitamin D 320IU	1600%
Calcium 472mg	36%
Iron 23mg	128%
Potassium 2416mg	51%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.9%

Protein: 15.0%

Carbs: 56.1%