Imagine twirling your fork into a plate of perfectly cooked whole wheat linguine, adorned with golden, tender zucchini slices that dance with subtle garlic and a hint of spicy red pepper. This isn't just another pasta dish - it's a culinary journey that combines the rustic charm of Italian cuisine with a modern, health-conscious twist. Whether you're a busy professional seeking a quick, nutritious meal or a food lover craving authentic flavors, this Linguine Integrali con Zucchine promises to be your new weeknight hero!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 12 ounces whole wheat linguine
- 2 medium zucchinis, sliced
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/4 teaspoon red pepper flakes
- Salt and pepper to taste
- Parmesan cheese for serving
Instructions
- Begin by bringing a large pot of salted water to a boil. Once boiling, add the whole wheat linguine and cook according to the package instructions, usually about 10-12 minutes, until al dente. Stir occasionally to prevent sticking.
- While the pasta is cooking, prepare the zucchini. Rinse the zucchinis under cool water, then slice them into thin rounds. Set aside.
- In a large skillet, heat the olive oil over medium heat. Once the oil is hot, add the minced garlic and sauté for about 1 minute, or until fragrant, being careful not to burn it.
- Add the sliced zucchinis to the skillet with the garlic. Sauté the zucchini for about 5-7 minutes, stirring occasionally, until they are tender and slightly golden.
- Sprinkle in the red pepper flakes, and season with salt and pepper to taste. Stir well to combine the flavors.
- Once the linguine is cooked, reserve about 1 cup of the pasta cooking water, then drain the pasta in a colander.
- Add the drained linguine directly to the skillet with the sautéed zucchini. Toss everything together, adding a bit of the reserved pasta water as needed to help create a light sauce that coats the pasta.
- Continue to toss the pasta and zucchini over medium heat for an additional 1-2 minutes, allowing the flavors to meld together.
- Remove the skillet from heat. Taste and adjust seasoning if necessary, adding more salt, pepper, or red pepper flakes as desired.
- To serve, divide the linguine and zucchini mixture among four plates. Top each serving with freshly grated Parmesan cheese to taste.
- Enjoy your delicious and healthy Linguine Integrali con Zucchine!
Tips
- Always salt your pasta water generously - it should taste like the sea to properly season your pasta from within.
- Reserve some pasta cooking water before draining; its starchy goodness helps create a silky sauce that clings beautifully to your linguine.
- Use fresh, high-quality zucchinis and slice them uniformly for even cooking.
- Don't rush the garlic sautéing - low and slow prevents burning and releases its most delicious flavors.
- For extra richness, consider adding a splash of good quality extra virgin olive oil just before serving.
- Feel free to experiment with additional herbs like fresh basil or parsley for added complexity.
- Use freshly grated Parmesan for the most vibrant flavor and best texture.
Nutrition Facts
Calories: 377kcal
Carbohydrates: g
Protein: 13g
Fat: g
Saturated Fat: g
Cholesterol: 0mg
