Aglio e Olio Cavatappi with Spinach & Mushrooms
A classic Neapolitan dish featuring pasta, olive oil, & fresh garlic. This simplistic, comforting Italian meal is naturally vegan and easily made gluten-free.
Aglio e Olio Cavatappi
In traditional Aglio e Olio pasta recipes, long spaghetti is typically used as the noodle of choice. In our recipe, we use gluten-free cavatappi pasta. Why you ask? Experimenting with different pasta noodles and switching it up is fun! In our eyes, pasta shapes aren’t exclusive to specific recipes. Don’t be afraid to use whichever noodles you have in your pantry.
Adding veggies (and funghi) to your pasta is a simple way to level it up, making it a more fulfilling and satisfying meal. Because garlic and olive oil are the main characters in this recipe, we love adding spinach and mushrooms to the pasta because of their subtle, earthy tastes. They add volume, nutrients, and flavor without taking away from the true concept of Aglio e Olio.
Garnished with fresh parsley for a refreshing hint of flavor, this pasta recipe is the comfort meal that you need in your life.
100% Gluten-Free & Vegan Aglio e Olio Cavatappi
Comprised of whole, plant-based foods and chickpea pasta, this Aglio e Olio recipe is completely vegan and gluten-free.
Choosing the right pasta:
For gluten-free cavatappi noodles, we recommend trying Banza. Banza pastas are made from chickpeas, making them an excellent protein-packed, plant-based option for this gluten-free pasta recipe.
Choosing the right olive oil:
A quality, cold-pressed extra virgin olive oil is going to be your best bet in this Aglio e Olio cavatappi dish.
We also love experimenting with infused extra virgin olive oils. Some great options that we’ve tried include garlic-, pesto-, and lemon-infused oils.
Aglio e Olio Cavatappi with Spinach & Mushrooms
Recipe Author: Nicole Riggs
A classic Italian recipe using garlic and olive oil, with a slight twist. Swirly cavatappi pasta replace traditional spaghetti noodles, while earthy veggies add a tasteful flare. Garnish with fresh parsley and enjoy the deep, savory flavors of Naples.
Equipment:
Medium-sized pot for boiling pasta, strainer, measuring cups, measuring spoons
Ingredients:
1/4 cup + 2 tbsp olive oil
4-5 cloves fresh garlic
8 oz cavatappi pasta
1/2 cup spinach
3/4 cup mushrooms
2-3 tbsp fresh parsley
1/2 tsp sea salt
1/2 tsp cracked pepper
1/2 tsp garlic powder
Instructions:
Boil pasta on stove-top until al dente. Strain and set aside.
In the same pot, add 2 tbsp olive oil, garlic, mushrooms, and spinach. Saute until garlic is aromatic and spinach is wilted.
Add pasta into the pot, along with olive oil, fresh parsley, salt, pepper, and garlic powder. Stir until the pasta is evenly coated.
Garnish with (optional) vegan Parmesan and additional fresh parsley. Enjoy!
Health Benefits of Aglio e Olio Cavatappi with Spinach & Mushrooms
Extra-virgin olive oil contains high concentrations of Vitamins E & K. A single tablespoon of extra virgin olive oil provides about 13% of your daily recommended value of Vitamin E, and about 9% of your daily recommended value of Vitamin K.
Extra virgin olive oil is also prominently anti-cancer because of its’ anti-inflammatory properties and polyphenol activity. Did you know that the highest concentrations of polyphenols in any variety of olive oil are in extra virgin olive oil?
Fresh garlic is full of amazing vitamins and minerals, including vitamin B6, selenium, manganese, vitamin C, potassium, iron and copper. This powerhouse combination is especially beneficial for brain health - Vitamin B6 and magnesium are both linked to boosting mood and improving cognitive function.
Spinach: where do we even begin? Spinach is famously known as a powerful super-food, one of the healthiest leafy green vegetables you can possibly eat. Surprisingly, spinach reaps even more health benefits when lightly cooked. When you consume spinach that has been heated, your body will absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Essential carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable.
White button mushrooms are high in selenium, phosphorus, folate, and vitamin D due to their exposure to sunlight. They are also a good source of Vitamin B12, making them an exceptionally important ingredient for plant-based eaters.
Antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, are believed to be the forces behind mushrooms’ cancer-fighting properties. These powerful antioxidants protect your body from oxidative stress, improve cell survival, and stimulate immune system function.
For More Plant-Based, Italian Dinners:
Cashew Alfredo Pasta with Balsamic Roasted Brussels Sprouts
