Friday, August 28, 2015

Whole Wheat Spaghetti with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers (Meatless, Dairy-Free, Vegan)

I've become a fan of no-cook pasta sauce and I loved this one with Tomatoes, Arugula, Olives, and Capers.

Whole What Spagetti with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers found on
(For Friday Flashbacks I feature past recipes that have been my personal favorites, and today I'm spotlighting this recipe for Whole Wheat Spaghetti with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers not only to encourage the arugula and capers fans to try this sauce, but also as a reminder for everyone about all the amazing no-cook pasta sauces you can make with juicy garden tomatoes! See after the recipe for links to more sauces of this type, and enjoy!)

When I found this recipe for spaghetti topped with no-cook pasta sauce of tomatoes, arugula, Kalamata olives, and capers in the August 2006 issue of Bon Appetit Magazine, I immediately planned to try it. I had tomatoes, and twice I bought arugula to make the sauce, and twice I ate the arugula before any sauce got made.

Then when it was approaching the end of the fresh tomato season I bought arugula again and finally made the recipe. I'm a huge fan of this type of no-cook sauce, and this sauce with chopped arugula and a touch of spiciness might be my favorite one yet. If you like arugula, get your hands on a few fresh tomatoes before it's too late, and I promise you'll love this great summer-into-fall dish.

And one more note about this meal before I get to the recipe. Even though I love 100% whole wheat Italian spaghetti and consider it to be a healthy food, I know some people might want less carbs in a dish like this. Simply using much less spaghetti and more of the arugula, tomatoes, and olives can easily make this a more carb-conscious choice. But this delicious no-cook sauce would also be lovely over briefly sauteed Zucchini Noodles if you'd like to cut the carbs down even more.

Start by making the sauce. The inspiring recipe said to remove seeds from the tomatoes before chopping them, but as soon as I read that I said "No way" because I know that much of the flavor in fresh tomatoes is in the jelly around the seeds. (Don't you love these juicy tomatoes !)

I used about 2 cups of chopped arugula, or about 2 generous handfuls before chopping. I wouldn't mind even more arugula, so if you're a big arugula fan like I am, go for it!

I sliced the Kalamata olives rather than cutting them in half so more olive flavor was distributed through out the dish.

I also slightly chopped the capers for the same reason (and used more capers than the recipe said, because I love capers.)

I whisked together the extra-virgin olive oil, minced garlic, and red chili flakes.

Combine the chopped tomatoes, chopped arugula, sliced olives, and chopped capers in a glass or plastic bowl, then pour over the olive oil mixture. Let this sit for 30 minutes.

After 30 minutes, cook the spaghetti in a large pot of salted water, following the cooking time on the package so the spaghetti is perfectly al-dente (still a bit chewy.) I used my favorite Italian whole wheat spaghetti and cooked it exactly 9 minutes.

Drain the spaghetti, then return it to the pot and add the sauce. Stir enough to combine ingredients, seasoning with salt and fresh-ground black pepper to taste, and serve hot. You could serve this with some freshly grated Parmesan cheese if desired, but I didn't think it needed any cheese.

Whole Wheat Spaghetti with No-Cook Sauce of Tomatoes, Arugula, Olives, and Capers
(Makes 3-4 servings, recipe adapted slightly from Spaghetti with Tomatoes, Arugula, Capers, and Olives by Rose Gray and Ruth Rogers in Bon Appetit August 2006. I couldn't find the recipe online.)

3 large ripe tomatoes, chopped (the original recipe said to cut out the seeds, but I didn't)
15 Kalamata olives without pits, sliced
2 large handfuls baby arugula, chopped (about 2 cups chopped arugula)
2 T capers, coarsely chopped
3 T extra-virgin olive oil
2 tsp. finely minced or pureed garlic
1/2 tsp. red pepper flakes (more or less to taste, this was just a little spicy)
8 oz. whole wheat spaghetti (I love Garofalo Organic Whole Wheat Italian Spaghetti)
salt and fresh ground black pepper to taste

Chop tomatoes, arugula, and capers, and slice Kalamata olives, and combine in a plastic or glass bowl. In a small bowl whisk together olive oil, garlic, and red chile flakes, then pour the olive oil mixture over the tomato-arugula mixture. Stir to combine, then let the sauce sit at room temperature for 30 minutes.

After 30 minutes, bring a medium sized pot of water to a boil, add a generous amount of salt, and cook spaghetti until it's barely al-dente (Pasta should still be a bit chewy. I cooked my spaghetti exactly 9 minutes for al dente, but follow package directions for cooking time.)

Drain spaghetti and return to cooking pot, then add the sauce mixture and stir to gently combine. Season to taste with salt and fresh ground pepper and serve hot.

This doesn't keep well in the fridge, so only make as much as you'll eat right away.

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South Beach Diet / Low-Carb Diet Suggestions:
This is a great main dish or side dish for phase 2 or 3 of the South Beach Diet, but be sure to use whole wheat or low carb spaghetti.  To make this suitable for other types of low-carb eating plans, eat the no-cook sauce with Zucchini Noodles.)

More No-Cook Pasta Sauce for Those Late-Summer Tomatoes
(Recipes from other blogs may not always be South Beach Diet or low-carb  friendly; check ingredients.)

No-Cook Pasta Sauce Recipe Round-up ~ BlogHer

No-Cook Pasta Sauce with Fresh Tomatoes, Basil, and Thyme ~ Kalyn's Kitchen

No-Cook Tomato Sauce ~ Andrea Meyers

Penne Pasta with Tomato, Herb, and Feta No-Cook Sauce ~ Kalyn's Kitchen

No-Cook Puttanesca Sauce over Pasta ~ A Family Feast

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)counter customizable free hit
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  1. That sounds delicious! I have some arugula that I was just thinking about what to make with it. Now I know! Thanks so much for the recipe!

  2. Love this colorful pasta dish!
    The title reads whole what spagetti-just an fyi:)

  3. Jeanette, if you like arugula, you'll love it!

    Maria, thank you!! I hate it when I make a mistake like that. Really appreciate the heads up.

  4. This recipe sounds delicious! I love all the healthy ingredients =)

  5. Great stuff! I keep learning new things every time I come back to your blog.

  6. I became a fan of no cook sauces this summer as well! Especially with fresh local tomatoes...the flavors just burst in your mouth.

  7. We really have similar taste in recipes! I bet if my recipe and magazine files were in better order, I could find this one earmarked because it's just the kind of dish I love.

    There's only one problem with it - I'd probably eat all the sauce while the pasta water was boiling.

    Next year - if I keep bugging you enough - you'll have arugula in your garden and won't have to do so much ingredient coordinating to make this. ;)

  8. Healy, thanks, and it really was good!

    Leslie, I love knowing that. Thanks for taking time to tell me.

    Joanne, true, summer-ripe tomatoes are key to this type of sauce.

    Jan, I agree, the fresh tomato sauce is so good on hot pasta.

    Val, me too! Glad you liked it.

    Susan, I'm hoping when I get my garden "improved" this fall I will be more in the mood for spring and fall planting in the future!

  9. I love the way hot pasta "cooks" the no-cook sauce, giving it just that little bit of warmth that makes the dish come together. Tomatoes, olives and pasta are an irresistible combination.

  10. Lydia me too. I loved this sauce, especially how the arugula was slightly wilted by the hot pasta.

  11. I'm running off to the store today to buy the ingredients for this. I love fresh sauces. Thank you.

  12. Mindy, you're welcome. Hope you enjoy it!

  13. What a beautiful pasta. Those vibrant colors have made me hungry. I hope you are having a great day. Blessings...Mary

  14. Mary, glad you like it and hope you're having a great day too.

  15. I don't blame you for eating up your arugula so quickly - it's so good!

  16. Cara, I think I'll eat it no matter how it's prepared, or even just raw with a little lemon and olive oil!

  17. I have been seeing no-cook sauces a lot lately and now that you, one of my food blog heros, has given the stamp of approval, I might just make one. Thanks once again, Kalyn!

  18. I think you will be impressed with how flavorful they are!

  19. P.S. Not sure I deserve to be a "food blog hero" but thanks!

  20. What a healthy delicious pasta recipe. I too am a big fan of no cook pasta sauces, after having my first one on a weeklong cooking vacation a couple of years ago. This is going on my must try list as soon as I can gather all the ingredients.

  21. Martha, hope you enjoy it. I think this is the perfect dish for late-summer tomatoes.

  22. What a beautiful pasta dish! I never think to mix arugula into pasta, but this is a great way to pack extra veggies into a meal.

  23. Looks great! I too have been making a ton of recipes to use up all my tomatoes. I love it!

  24. Dara, I loved the arugula in this! Well, I guess it's pretty obvious that I love arugula, but it was perfect for this combination.

    Rachel, I have a few more recipes coming with tomatoes, but they are definitely slowing down in the garden here.

  25. Even when they are from people who may just be well-meaning readers of the blog, I can't let people post links to other weight-loss sites. If I do, my blog will be over-run with that type of comment. Thanks for your understanding.

  26. I made this tonight and it was delicious! I served it with pan-seared shrimp. I do have enough left over for lunch tomorrow, so I'll take it out of the fridge in the morning and let it get to room temp by lunch, and hopefully it'll be ok. It is kind of garlicky for my taste, so I might use less garlic next time.

  27. So glad you liked it. Yes, by all means use less garlic if you want to; I'm pretty into garlic myself! Letting it come to room temperature sounds like a good idea.

  28. Kalyn, I'm making this for dinner. Just wanted to confirm that you marinate the arugula wih the other ingredients.

  29. Yes, the arugula is marinated in the sauce.

  30. This was delicious! The family loved it. I just started with an organic veggie delivery company & trying things I've never had before. Thanks for this yummy recipe.

  31. A great reminder that no-cook sauces are perfect during tomato season!

    1. Thanks Lydia. I love this type of sauce!

  32. You Have a Typo Just above the Ingredients "Whole What Spaghetti" ... I noticed as I was saving the printed file as a .pdf so the typo in in the print command as well.

    1. Thank you so much! I shudder to think how long that has been there! Fixed now!


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