Cook the Book: Pasta with Parsley and Toasted Walnut Sauce

Very Healthy
Health score
80%
Cook the Book: Pasta with Parsley and Toasted Walnut Sauce
45 min.
4
578kcal

Suggestions


If you're looking for a delicious, healthy, and easy-to-make pasta dish that’s packed with flavor, this Pasta with Parsley and Toasted Walnut Sauce is the perfect choice. The combination of fresh parsley, toasted walnuts, and Parmigiano-Reggiano creates a unique, rich sauce that perfectly complements the pasta. What makes this recipe even better is how quick and simple it is to prepare – in just 45 minutes, you can have a hearty meal ready for four people. The light yet savory flavor profile of the sauce is a delightful twist on traditional pasta dishes, offering a fresh alternative to more common tomato-based or cream sauces.

This dish is not only bursting with flavor but also highly nutritious, with healthy fats from walnut oil and plenty of protein and fiber from the walnuts and parsley. The addition of garlic and cheese gives the sauce an aromatic depth, while the olive oil ensures that everything comes together smoothly and perfectly. Whether you're looking for a satisfying lunch, a filling side dish, or a main course that won’t leave you feeling too heavy, this pasta will surely hit the spot. Plus, it’s incredibly versatile – you can add extra cheese or nuts to suit your taste.

With a healthy balance of carbs, fats, and protein, this dish is an ideal option for anyone seeking a nourishing, wholesome meal. So, why not try this comforting and flavorful recipe next time you're in the mood for something new? You won’t regret it!

Ingredients

  • cups parsley fresh packed coarsely chopped
  • cloves garlic coarsely chopped
  • 0.8 cup olive oil extra virgin extra-virgin
  • 0.3 cup parmesan grated
  • servings salt 
  • pound pasta like spaghetti 
  • 0.3 cup walnuts toasted coarsely chopped

Equipment

  • food processor
  • bowl
  • pot
  • blender
  • wooden spoon
  • mortar and pestle

Directions

  1. For the sauce: Using a mortar and pestle, crush the garlic, walnuts, and a large pinch of salt together.
  2. Add the parsley a handful at a time and continue crushing and grinding with the pestle to make a fine paste.
  3. Add the cheese, crushing it into the paste.
  4. Drizzle in the oil in a thin, steady stream, stirring constantly with a wooden spoon. Season the sauce with salt. This makes about 1 cup sauce.
  5. To make the sauce in a blender (or food processor): Grind the garlic, walnuts, a large pinch of salt, parsley, and 1/2 cup of the oil in the blender until smooth.
  6. Transfer the sauce to a bowl and stir in the cheese and the remaining oil.Season the sauce with salt.
  7. Cook the spaghetti in a large pot of boiling salted water over medium-high heat until just cooked through, about 12 minutes.
  8. Drain the pasta, reserving 1/4 cup of the cooking water. Toss the pasta in a large bowl with the sauce, loosening the sauce with some of the reserved cooking water.
  9. Serve with grated Parmigiano-Reggiano, if you like.

Nutrition Facts

Calories578kcal
Protein13.24%
Fat25.62%
Carbs61.14%

Properties

Glycemic Index
37.75
Glycemic Load
34.63
Inflammation Score
-10
Nutrition Score
26.576956518966%

Flavonoids

Cyanidin
0.2mg
Apigenin
64.67mg
Luteolin
0.38mg
Kaempferol
0.45mg
Myricetin
4.48mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:577.67kcal
28.88%
Fat:16.44g
25.29%
Saturated Fat:2.95g
18.42%
Carbohydrates:88.27g
29.42%
Net Carbohydrates:83.13g
30.23%
Sugar:3.54g
3.93%
Cholesterol:4.25mg
1.42%
Sodium:318.08mg
13.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.12g
38.24%
Vitamin K:497.32µg
473.64%
Selenium:73.68µg
105.25%
Manganese:1.36mg
68.22%
Vitamin A:2577.61IU
51.55%
Vitamin C:40.46mg
49.05%
Phosphorus:302.69mg
30.27%
Copper:0.5mg
24.77%
Magnesium:89.78mg
22.45%
Fiber:5.14g
20.56%
Iron:3.67mg
20.39%
Folate:73.66µg
18.42%
Zinc:2.34mg
15.57%
Calcium:149.3mg
14.93%
Potassium:463.21mg
13.23%
Vitamin B6:0.25mg
12.58%
Vitamin B3:2.43mg
12.15%
Vitamin B1:0.16mg
10.55%
Vitamin E:1.58mg
10.55%
Vitamin B2:0.13mg
7.69%
Vitamin B5:0.69mg
6.88%
Vitamin B12:0.08µg
1.25%