Butternut Anchovy And Walnut Pasta

This butternut anchovy and walnut pasta is such a tasty dish.

If you use either wholegrain spelt pasta, whole wheat pasta, or pasta made from brown rice or pulses, then it’s even tastier and healthier.

I use gluten-free pasta made from brown rice or wholegrain spelt pasta when cooking at home. Both are much healthier than plain white spaghetti and also better for you weight. I also love pasta made from pulses – which I usually find in health food stores.

Anchovies are like all oily fish rich in omega-3 healthy fats. They are also a good source of several vitamins and minerals – they are a very good source of vitamin B3 and the mineral selenium.

Be aware though that as most anchovies are cured, they have a high salt content. I use them instead of salt every time I add them to a recipe.

If you are a vegetarian, then simply leave out the anchovy fillets and add a bit of salt in its place.

Tomatoes are healthier when cooked as cooking increases the concentration of lycopene, a super-nutrient, in tomatoes.

Adding antioxidant-rich and highly nutritious walnuts and garlic makes this butternut anchovy and walnut pasta an even healthier dish.

Serve the pasta with a dark green side salad to make it even more nutritious.

For 4 people:

1 small butternut squash, peeled, deseeded and diced
Olive oil
A large handful of walnuts, roughly chopped
1 tablespoon olive oil
4 anchovy fillets, chopped
2 garlic cloves, crushed
250g (9oz) ripe small tomatoes (like cherry or plum tomatoes), halved
2 tablespoons balsamic vinegar
Black pepper

Parmesan shavings (use a potato peeler to make the shavings)

A handful of parsley, leaves only, roughly chopped

Spaghetti of your choice

Pre-heat the oven to 220C/Fan 200C/425F/gas mark 7. Place the diced butternut squash in a roasting pan, drizzle over a bit of olive oil, season with a pinch of salt and more generously with black pepper and toss everything together. Place the roasting tin in the oven for about 25 minutes – stir midway through – until the diced butternut is tender.
Put a large pan of salted water on to boil. Place the walnut pieces in a non-stick frying pan over a medium high heat and dry-fry for 1-2 minutes, until they start to brown slightly and smell wonderful. Remove the walnut pieces from the frying pan and allow them to cool down.
Add 1 tablespoon of olive oil and the chopped anchovy fillets to the frying pan over a medium high heat. Keep stirring until the anchovy starts to break down. Add the crushed garlic and continue to cook for a further minute. Add the tomatoes, balsamic vinegar and season, quite generously, with black pepper. Don’t add any salt. Stir, lower the heat and simmer for about 5 minutes. Keep warm.
Cook the spaghetti according to packet instructions and then drain. Return the pasta to the pan, add the diced butternut squash and the anchovy-tomato mix and gently toss together. Divide the pasta between four shallow bowls and top each plate with some walnut pieces, chopped parsley and parmesan shavings.

“So long as you have food in your mouth, you have solved all questions for the time being.” Franz Kafka

Get delicious and nutritious tips and tidbits in my monthly Newsletter. You will get time-saving cooking tips, ideas for how to make your diet more nutritious and flavourful recipes.

Subscribe today and you will get an instant download to my Ebook “A Tasty Way to Salsa, Dips & Sauces”.

Click on Tasty & Healthy Nuggets to subscribe..

New Comments! Have your say about what you just read! Leave me a comment in the box below.