Imagine twirling your fork into a plate of perfectly cooked whole wheat spaghetti, where each bite is a symphony of bold, umami-rich anchovies, tender wilted kale, and a subtle kick of red pepper flakes. This isn't just another pasta dish—it's a culinary adventure that brings the rustic elegance of Italian cuisine right to your dinner table in just 25 minutes. Whether you're a seasoned home cook or a pasta enthusiast looking to elevate your meal game, this Whole Wheat Spaghetti with Anchovies and Kale will revolutionize your understanding of quick, nutritious, and incredibly delicious dining.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 8 oz whole wheat spaghetti
- 1 can anchovies, drained
- 2 cups kale, chopped
- 3 tbsp olive oil
- 2 cloves garlic, minced
- 1/4 tsp red pepper flakes
- Salt to taste
- Grated Parmesan cheese for serving
Instructions
- Begin by bringing a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to the package instructions until al dente, usually about 8-10 minutes. Stir occasionally to prevent sticking.
- While the spaghetti is cooking, prepare the sauce. In a large skillet, heat 3 tablespoons of olive oil over medium heat. Once the oil is hot, add the minced garlic and sauté for about 1 minute, or until fragrant but not browned.
- Add the drained anchovies to the skillet. Use a wooden spoon to break them apart as they cook, allowing them to dissolve into the oil. This should take about 2-3 minutes.
- Next, add the chopped kale to the skillet. Stir to combine with the anchovies and garlic. Cook for about 3-4 minutes, or until the kale is wilted and tender. If the mixture seems dry, you can add a splash of the pasta cooking water to help it along.
- Once the spaghetti is cooked, reserve about 1/2 cup of the pasta water, then drain the spaghetti. Add the drained spaghetti directly to the skillet with the anchovy and kale mixture.
- Toss the spaghetti in the skillet to combine with the kale and anchovies, ensuring that the pasta is well coated. If the mixture seems too dry, gradually add some of the reserved pasta water until you reach your desired consistency.
- Sprinkle in the red pepper flakes and season with salt to taste. Toss everything together for another minute to ensure the flavors meld.
- Remove the skillet from heat and serve the spaghetti hot, topped with grated Parmesan cheese to taste. Enjoy your Whole Wheat Spaghetti with Anchovies and Kale!
Tips
- • Always salt your pasta water generously—it should taste like the sea to properly season your pasta from within. • Reserve some pasta cooking water before draining; its starchy nature helps create a silky, clingy sauce. • Break down anchovies completely in the oil to distribute their rich, salty flavor evenly throughout the dish. • Use freshly grated Parmesan for the best flavor and texture—pre-grated cheese can't compare. • Don't overcook the kale; you want it wilted but still retaining some texture and vibrant green color. • For an extra flavor boost, toast the red pepper flakes in the oil for 30 seconds before adding garlic.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 45g
Protein: 18g
Fat: 16g
Saturated Fat: g
Cholesterol: 25mg
