We, Filipinos, love our rice. On the other hand, Italians love their pasta. My mom lived and worked in Italy for a number of years and this has influenced her love for pasta. Thus, I always include a pasta or noodle dish in our meal plan every week.
My mom’s Filipino spaghetti is one of my former favourites. It’s the best spaghetti for me, but we know how sweet, overloaded with ingredients like meats, and laborious our Filipino spaghetti is. Italian’s pasta recipes are simpler, healthier and easier to prepare than ours.
Here’s a simple recipe that you could try with only 7 ingredients and 30 minutes of preparation and cooking. It’s plant-based! My sister made this and we all loved it at home. Pasta cravings satisfied!
Prep Time: 5-10 minutes | Cook Time: 20-25 minutes | Total Time: 25-35 minutes
- 250 grams whole grain spaghetti
- 3 cups basil
- ¾ cup tomato(sliced)
- 2 tbsp olive oil for sauce; 1 tsp for sauteing
- 3 tbsp garlic, minced
- 1 tsp salt for boiling water
- ½ tsp salt for sauteing
- ⅛ tsp pepper
- Bring a large pot of lightly salted water to a boil. Cook the spaghetti pasta in the boiling water, stirring occasionally until cooked through but firm to the bite or as indicated in its packaging instructions. Drain.
- Heat a pan and put 1 tbsp olive oil.
- Pan-fry the tomato in medium heat 2-3 minutes on each side until charred colour. Season with some salt and pepper on each side. Set aside.
- Using the same pan, heat the olive oil, then add the garlic. Cook in low heat until the garlic softened.
- Sprinkle some salt and pepper.
- Add the cooked pasta and basil. Stir.
- Add the tomato on top.
- You may add dried chilli flakes for a little spice. (optional)
- Sprinkle with nutritional yeast. (optional)
– Nutritional yeast is a dairy-free savoury food seasoning which has a cheese-like flavour. You may use it the same way as you would use grated cheese.
– You may skip putting oil in the boiling water to cook the pasta if you’ll be serving it immediately once cooked to lessen the use of oil.
Nutrition Facts and Recommendations
by Roni Matalog, RND
- Serving: 3 | Calories: 307kcal
- Carbohydrates (CHO): 45.4g | Protein (PRO): 9.2g | Fat (FAT): 10.9g
- Macros Distribution: 57% CHO: 12% PRO: 31% FAT
- Saturated Fat: 1.4g (7%)* | Cholesterol 0mg | Sodium 586mg (25%)*
- Dietary Fiber: 7.1g (25%)* | Total Sugars: 3.3g
- Iron: 5mg (26%)*
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
– This plant-based pasta recipe is high in complex carbohydrates, dietary fibre, and iron, and low in sugar.
– Opt for whole-grain pasta, if possible, for higher fibre and nutrient content, lower sugar content which is good for those with diabetes or watching their blood sugars.
– Consume oil-based pasta occasionally. Though it’s healthier than our Filipino spaghetti dish, it’s still high in fat from olive oil which should be consumed in moderation.
In case you prepared this, feel free to tag us (@plantsandpurposeph) and let us know how it went.
Enjoy and savour your plant-based meal! Bon appetit!
About the author
Vessa Matalog is a graduate of Center for Asian Culinary Studies’ Diploma Course in Professional Culinary and Arts with Restaurant Operations Program. She loves everything about food and makes it as her inspiration in creating her own recipes to share with family and friends. She started her food business, V Gourmet, where she shares her food creations for everyone to savor and enjoy.