Spaghetti Aglio Olio
Mi • Malaysia
How to Make Spaghetti Aglio Olio (Traditional & Healthy Malaysian Version)
Spaghetti Aglio Olio, though known globally, has found a unique place in Malaysia’s multicultural food scene. By infusing this classic pasta dish with local Malaysian ingredients like daun limau purut (kaffir lime leaves) and cili padi (bird’s eye chili), we create a fusion that’s both aromatic and packed with flavor. The simplicity of this dish makes it a favorite for lunch, especially among urban Malaysians seeking a nutritious, quick, and meat-free meal. In Malaysia, Spaghetti Aglio Olio is often enjoyed in cafes and home kitchens alike. It’s a testament to the blending of Italian culinary roots with Malaysian flair—think fragrant garlic, extra virgin olive oil, and a kick of local spices. This healthy, vegetarian version is perfect for those tracking their calories, as it uses whole wheat spaghetti and minimal oil, ensuring a lighter yet satisfying meal. The result is a deliciously spicy, zesty, and wholesome pasta that’s ideal for busy weekdays or a casual family lunch.
Bahan-bahan(untuk 1 medium plate (about 200g cooked pasta per person))
- 150g Whole wheat spaghetti (spageti gandum penuh)
- 2 tablespoons Extra virgin olive oil (minyak zaitun dara)
- 4 cloves Garlic (bawang putih, thinly sliced)
- 3 pieces Cili padi (bird’s eye chili, sliced)
- 2 leaves Daun limau purut (kaffir lime leaves, thinly sliced)
- 2 tablespoons Fresh parsley (daun parsli, chopped)
- 1 stalk Lemongrass (serai, bruised and finely sliced) - pilihan
- 6 pieces Cherry tomatoes (halved) - pilihan
- 1/2 teaspoon Salt (garam)
- 1/4 teaspoon Black pepper (lada hitam)
- 1 tablespoon Grated parmesan (optional, omit for vegan) - pilihan
Arahan
- 1
Bring a large pot of water to a boil. Add a pinch of salt and cook whole wheat spaghetti until al dente, about 8-10 minutes. Drain and set aside.
10 minutes
Do not overcook the pasta to maintain the best texture and lower the glycemic index.
- 2
While the spaghetti is cooking, heat extra virgin olive oil in a large pan over medium heat. Add garlic slices and sauté until fragrant but not browned.
3 minutes
Keep the heat moderate to avoid burning the garlic, which can create a bitter taste.
- 3
Add sliced cili padi and daun limau purut to the pan. Sauté for another 1-2 minutes until the aroma is released.
2 minutes
Adjust the amount of chili to suit your preferred spice level.
- 4
Optional: Add lemongrass and cherry tomatoes. Stir-fry for 2 minutes until tomatoes are slightly softened.
2 minutes
Lemongrass adds a unique citrusy note typical of Malaysian fusion dishes.
Kenapa hidangan ini sihat
This Spaghetti Aglio Olio is a healthy lunch option because it uses whole wheat pasta for extra fiber and nutrients, and is cooked with minimal oil. The recipe is loaded with local aromatic ingredients, reducing the need for excessive salt or processed sauces. It’s a balanced dish with healthy fats, plant protein, and plenty of fresh flavor, ideal for those managing their calorie intake or seeking vegetarian meals.
Whole wheat spaghetti provides complex carbohydrates and dietary fiber, supporting digestive health and sustained energy. Olive oil supplies healthy monounsaturated fats, while garlic and cili padi offer antioxidants and anti-inflammatory benefits. The addition of fresh herbs like parsley and lemongrass boosts the dish with vitamins A, C, and essential minerals. This vegetarian pasta is cholesterol-free and low in saturated fat, making it a heart-friendly choice.
Petua
- 💡Tip 1: Always use fresh garlic for the best aroma and health benefits.
- 💡Tip 2: Finely slice daun limau purut to release maximum citrus fragrance.
- 💡Tip 3: Adjust the amount of cili padi to suit your heat preference—remove seeds for less spice.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove with a splash of water or olive oil to revive the flavors.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 400.0 kcal |
