Description
A strategic, affordable meal prep staple featuring spaghetti tossed in garlic-infused olive oil with red pepper flakes and optional white beans. Designed to hold up in the fridge and freezer without becoming greasy or dry.
Ingredients
Scale
- 1 pound (450g) Spaghetti or Linguine (preferably bronze-die extruded)
- ½ cup (120ml) Extra Virgin Olive Oil
- 8–10 cloves Garlic, thinly sliced
- 1–2 tsp Red Pepper Flakes
- 1 can (15 oz / 425g) Canned White Beans (Cannellini or Great Northern), drained and rinsed (optional)
- ½ cup (30g) Fresh Parsley, chopped
- Salt and Black Pepper to taste
- 1 tbsp Salt (for pasta water)
- Reserved starchy pasta water
Instructions
- Bring a large pot of salted water to a rolling boil. Add pasta and cook 1 minute less than package directions for al dente. Reserve 1 cup of starchy pasta water before draining.
- While pasta cooks, heat olive oil in a large skillet over medium-low heat. Add sliced garlic and red pepper flakes. Stir constantly until garlic is pale gold (3-4 minutes). Do not let it brown.
- Add drained pasta directly to the skillet with the garlic oil. Toss vigorously. Add a splash of reserved pasta water (start with ¼ cup) to emulsify the sauce. If using beans, toss them in now to heat through.
- Taste and adjust salt and pepper. Spread pasta out on a baking sheet or leave in the pan off heat to cool to room temperature (10-15 minutes). Do not pack hot pasta into containers.
- Once cooled, stir in fresh parsley. Portion evenly into meal prep containers. Leave headspace if freezing.
Notes
Cool the pasta completely before sealing containers to prevent sogginess and bacterial growth. If freezing, add an extra tablespoon of olive oil per container. The flavor peaks on day 2 and 3 in the refrigerator.
- Prep Time: 15 minutes
- Cook Time: 13 minutes
- Category: Main Course
- Cuisine: Italian
Nutrition
- Serving Size: 1 container (approx.
- Calories: 480
- Sugar: 2
- Sodium: 320
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 65
- Fiber: 8
- Protein: 14
Keywords: pasta aglio e olio, meal prep, budget meals, vegetarian pasta, garlic pasta, meal prep ideas, easy dinner, Italian recipe