Whole-Wheat Pasta Puttanesca
A classic Italian dish bursting with bold, savory flavors from tomatoes, olives, capers, and anchovies. This quick and easy weeknight dinner comes together in under 30 minutes using simple pantry staples, all tossed with hearty whole-wheat pasta.
For 2 servings
Cook the pasta.
Bring a large pot of water to a rolling boil. Add 1 tablespoon of salt, then add the whole-wheat spaghetti. Cook according to package directions until al dente, usually about 8-10 minutes. Before draining, reserve about 1 cup of the starchy pasta water.
TIPDon't overcook the pasta; it will cook a little more when tossed with the sauce.Start the aromatic base.
While the pasta is cooking, heat the olive oil in a large skillet or pan over medium heat. Add the sliced garlic and cook for about 1 minute until fragrant, but not browned. Add the minced anchovy fillets and red pepper flakes. Cook, stirring, until the anchovies dissolve into the oil.
TIPKeep the heat on medium to prevent the garlic from burning, which can make the sauce bitter.Simmer the tomato sauce.
Add the chopped tomatoes to the skillet. Stir well, breaking them down with your spoon. Bring the sauce to a simmer and cook for about 10-12 minutes, until the tomatoes have softened and the sauce has thickened slightly.
Combine all ingredients.
- Stir the olives and capers into the tomato sauce.
- Drain the cooked pasta and add it directly to the skillet with the sauce.
- Toss everything together to coat the pasta evenly.
- Add a splash (about 1/4 cup) of the reserved pasta water to help the sauce cling to the pasta and create a silkier texture. Add more if needed.
TIPThe starchy pasta water is key to emulsifying the sauce, so don't skip reserving it.Garnish and serve.
Remove the skillet from the heat. Stir in the fresh parsley and season with a pinch of black pepper. Divide between two bowls and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a deeper flavor, use a mix of cherry tomatoes and regular tomatoes.
- 2If you don't have fresh tomatoes, a 28-ounce can of crushed or diced tomatoes works well as a substitute.
- 3Rinsing the capers removes excess saltiness, giving you more control over the final seasoning.
- 4The anchovies are essential for the classic umami flavor and will dissolve completely, so don't be afraid to use them.
- 5Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Vegetarian
To make this dish vegetarian, simply omit the anchovy fillets. You can add a teaspoon of miso paste or a few extra olives to replicate the umami depth.
gluten freeGluten free
Use your favorite brand of gluten-free spaghetti or pasta. Cook according to package instructions.
spicySpicy
Increase the amount of red pepper flakes to 1/2 teaspoon, or add a fresh, minced red chili along with the garlic for extra heat.
quickQuick
Use canned crushed tomatoes instead of fresh to cut down on simmering time. The sauce will be ready in about 5-7 minutes.
Why this is on our healthy list.
Rich in Fiber
Whole-wheat pasta is an excellent source of dietary fiber, which supports digestive health and helps maintain stable blood sugar levels.
Heart-Healthy Fats
The olive oil and Kalamata olives provide monounsaturated fats, which are beneficial for heart health and can help reduce bad cholesterol levels.
Source of Lycopene
Cooked tomatoes are a fantastic source of lycopene, a powerful antioxidant linked to a reduced risk of certain chronic diseases.
Packed with Flavor, Not Salt
The use of flavorful ingredients like garlic, capers, and anchovies allows for a delicious dish without relying heavily on added salt.
Frequently asked questions
Yes, it can be a very healthy meal. It uses whole-wheat pasta for fiber, healthy fats from olive oil and olives, and lycopene from tomatoes. The portion control is key, as pasta and oil are calorie-dense.
