Spaghetti with spinach and garlic

Looking for a delicious and nutritious meal that you can prepare in no time? Our aromatic spaghetti with spinach and garlic is the perfect solution! This easy-to-prepare dish is not only incredibly filling but also packed with health benefits. The combination of tender spaghetti, strong spinach and aromatic garlic creates a delicious taste that leaves you wanting more. With this recipe you can enjoy a nutritious dinner after a long day at work without having to spend hours in the kitchen. Try our super healthy spaghetti with spinach and garlic today!

Ingredients

500g pack of wholemeal spaghetti
500g leaf spinach
3 tablespoons olive oil, plus extra for serving
4 garlic cloves, finely chopped
2 tbsp red wine vinegar
a handful of pine nuts
50 g Parmesan, half grated, half shaved
Chili flakes for serving

Preparation steps

Cook the spaghetti according to the package instructions.
Meanwhile, bring the kettle to the boil and place the spinach in a large colander.
Pour boiling water over the spinach until it has completely wilted (you may need two kettles of water), then cool under cold water and form the spinach into a ball, squeezing out all the water.
Roughly chop the spinach and set aside.
Heat the oil and garlic very gently in a small pan for a few minutes until it just begins to brown, then add the vinegar.
Allow to bubble for 1 minute, then turn off the heat.
When the spaghetti is cooked, collect some water and drain it.
In a large bowl, mix the spaghetti with the garlic oil, spinach, pine nuts and grated Parmesan.
Add enough water to dissolve everything.
Serve in bowls with the parmesan shavings and chili flakes and drizzle with a little olive oil.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
549	16g	2g	86g	7g	13g	21g	0.86g

Equipment and tools

To prepare and cook this recipe you will need the following equipment and tools:

Big pot
Sieve
frying pan
Sharp knife
cutting board
Garlic press (optional)
grater
measuring spoon
measuring cup
Tongs or pasta server

Allergen information

This recipe contains the following allergens:

Gluten is found in whole wheat, wheat-based spaghetti
Tree nuts are found in pine nuts
Dairy products are found in Parmesan cheese

Always check the labels of your ingredients to ensure they are appropriate for your dietary needs.

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply place in the microwave or heat in a skillet until warmed through.

The spaghetti may absorb some of the sauce when stored. Therefore, add a little olive oil or pasta sauce before reheating to prevent it from drying out.

Please note that reheated spinach may lose some of its bright green color and texture, but is still safe to consume.

Do not freeze this dish as the texture of the pasta and spinach may become unpleasant when thawed.

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Health Benefits of Spaghetti with Spinach and Garlic

Spaghetti with spinach and garlic is not only a delicious and filling meal, but also offers numerous health benefits. This simple and nutritious dish is packed with nutrients that can contribute to overall well-being. Let’s take a closer look at some of the health benefits of this delicious recipe.

1. Whole wheat spaghetti

Using whole wheat spaghetti in this recipe offers a healthier alternative to traditional white pasta. Whole grain spaghetti is a great source of complex carbohydrates, fiber and essential minerals like magnesium and iron. It has a lower glycemic index and may help maintain stable blood sugar levels, promoting sustained energy and reducing the risk of diabetes.

2. Spinach leaves

Spinach leaves are an incredibly nutrient-dense vegetable with numerous health benefits. It is an excellent source of vitamins A, C and K, as well as folic acid, calcium and potassium. Including spinach in your diet can support healthy bones, promote cardiovascular health, boost immune function and contribute to healthy vision. The powerful antioxidants contained in spinach also protect against chronic diseases.

3. Olive oil

Using olive oil as the cooking medium gives this dish a dose of heart-healthy fats. Olive oil is rich in monounsaturated fats and contains beneficial polyphenols that have antioxidant and anti-inflammatory properties. Including olive oil in your diet can help lower bad cholesterol, reduce the risk of heart disease, and promote brain health.

4. Garlic

Garlic not only improves the taste of the dish but also offers several health benefits. It has been used for centuries for its medicinal properties, including its potential to boost the immune system, lower blood pressure, and improve cardiovascular health. Garlic is also rich in vitamins C, B6 and manganese, as well as antioxidants that protect against cell damage.

5. Red wine vinegar

Including red wine vinegar in this recipe adds a tangy flavor and provides additional health benefits. Red wine vinegar contains acetic acid, which can aid digestion, stabilize blood sugar levels and promote weight loss. It may also have antibacterial and antioxidant properties that support a healthy gut and prevent oxidative stress.

6. Pine nuts

Not only do pine nuts add a delicious crunch to the dish, but they also provide various health benefits. They are an excellent source of heart-healthy monounsaturated fats, protein and fiber. Additionally, pine nuts contain essential nutrients such as magnesium, vitamin E and antioxidants that contribute to improved heart health and support brain function.

7. Parmesan cheese

Using Parmesan cheese in this recipe provides a rich, savory flavor while providing valuable nutrients. Parmesan is a good source of protein, calcium and phosphorus, which are essential for maintaining strong bones and teeth. It also contains omega-3 fatty acids, which have positive effects on heart health.

8. Chili flakes

While optional, chili flakes can add a spicy touch to the dish and provide some health benefits. The active ingredient capsaicin in chili peppers has been proven to have anti-inflammatory and pain-relieving properties. It can also boost metabolism and help you lose weight by increasing calorie consumption.

Overall, this spinach and garlic spaghetti recipe is a healthy and nutritious option that combines the health benefits of whole grains, leafy greens, healthy fats, and aromatic spices. Including this dish in your diet can help improve overall health and well-being.