There is no need to stick to pasta made from refined wheat when there are so many different types to choose from: buckwheat, brown rice and quinoa pasta to name but a few. Spelt is used here, and although it is an ancient wheat variety, it has a lower GL (glycaemic load) than the common wheat we are familiar with.
SERVES 4 PREPARATION 10 minutes COOKING 12 minutes
300g/10½oz wholegrain spelt or quinoa spaghetti
2 tbsp olive oil
2 garlic cloves, finely chopped
6 tinned anchovy fillets
400g/14oz/1⅔ cups tinned cherry tomatoes
200g/7oz tinned chickpeas/garbanzo beans in water, drained and rinsed
1 tsp dried oregano
3 tbsp small black stoned olives
½ tsp crushed dried chillies (optional)
1 heaped tbsp small capers, drained
1 tbsp chopped parsley leaves
salt and freshly ground black pepper
1 Cook the pasta following the instructions on the packet until al dente. Meanwhile, heat the oil in a saucepan, add the garlic and fry for 30 seconds, then add the anchovies and cook, stirring, for 2 minutes or until they begin to break up.
2 Stir in the tomatoes, chickpeas/garbanzo beans, oregano, olives, crushed chillies, if using, and capers and bring to the boil, then reduce the heat and simmer, half-covered, for 5 minutes until beginning to thicken. Stir the sauce occasionally to stop it sticking to the base of the pan.
3 Drain the pasta, reserving 3 tablespoons of the cooking water. Return the pasta to the pan with the water and sauce and heat through, stirring until combined. Season to taste, then sprinkle with parsley before serving.
The pasta sauce can be stored in an airtight container in the refrigerator for 3 days, then reheated.
Spelt was one of the first grains to be grown (as long ago as 2500BC) and is currently experiencing a renewal in popularity. Although spelt is part of the wheat family, it is generally tolerated by those with a wheat intolerance; although it should be avoided by people with coeliac disease. It has a higher nutritional value than wheat, is richer in vitamins B and E and also contains significant amounts of protein.
Food Facts per Portion
Calories 366kcal • Total Carbs 54.9g • total sugar 5.8g • added sugar 0g