Spaghetti with turnip tops is a seasonal first course from the traditional cuisine of southern Italy: simple but extraordinarily flavorful.
Let’s prepare light spaghetti with turnip tops, garlic, oil and chili, tasty but easy to digest and light thanks to a few precautions useful to reduce the glycemic impact: cooking al dente and adding the oil raw.
Turnip tops
Turnip tops are a vegetable typical of Southern Italy, particularly appreciated in Puglia, Campania and Sicily – they belong to the Brassicaceae family, the same as broccoli and cabbages.
They are usually harvested between October and April when the inflorescences are tender and crunchy.
Turnip tops have a characteristic, intense and slightly bitter flavor.
You can replicate the recipe with other rustic vegetables typical of your area.
You might be interested in:
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 20 Minutes
- Cooking time: 20 Minutes
- Portions: 2Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 6 oz spaghetti
- 1 bunch turnip tops
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 2 dried red chili peppers (whole)
- 4 stems parsley
- 1 teaspoon garlic, oil and chili seasoning mix
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
The seasoning mix for spaghetti aglio olio e peperoncino is a dehydrated blend [ingredients: garlic, chili, salt, parsley] that can become a base for preparing many dishes: keep it ready in your pantry!
Suggested tools
- Knife
- Cutting board
- Frying pan nonstick
Preparation
Clean the turnip tops.
Remove damaged outer leaves and the tough, fibrous lower part of the stalk.
Wash them thoroughly to remove any traces of soil and drain them.
Leave them whole.
In a pot bring salted water to a boil.
Add the turnip tops and a pinch of baking soda so they keep a bright green color, and blanch for 5 minutes.
Using a slotted spoon, remove the turnip tops and transfer them to a plate.
Keep the turnip-top cooking water for cooking the pasta.
Wait for them to be warm then chop: part into large pieces and the rest finely chopped with a knife.In a nonstick pan briefly warm:
– a couple of whole dried red chilies [they flavor without releasing too much heat];
– a few parsley stems;
– the garlic, oil and chili seasoning;
then turn off the heat.
Warm just long enough for the ingredients to release their aromas.
With the heat off, add the turnip tops and a few tablespoons of the cooking water they released on the plate, then drizzle in some extra virgin olive oil.Cook the pasta [in the turnip-top cooking water, if you kept it] – be sure to cook al dente – rinse it quickly under running water to reduce surface starch and drain it.
Meanwhile, warm the dressing slightly: the oil should warm, not fry.
Remove the red chilies and parsley stems.
Pour the pasta into the pan with the dressing and toss well to flavor.Plate.
Grind a little more pepper.Your light spaghetti with turnip tops, garlic, oil and chili is ready.
Enjoy your meal!
This is a first course – a source of carbohydrates – that is easy to balance by adding a source of protein and vegetables so you can compose a balanced meal or one-dish plate that helps keep blood sugar stable.
Storage, tips and variations
Storage
Store cooked pasta in the refrigerator in a closed container for up to 24 hours.
Reheat in a pan adding a drizzle of oil.
Tips and variations
Use whole wheat pasta to increase fiber content.
Instead of spaghetti you can prepare classic orecchiette.
Add a sprinkle of grated lemon zest to the spaghetti.
Add a packet of saffron to the cooking water.
You can flavor your garlic, oil and chili pasta with one or more of the following ingredients:
– a couple of anchovy fillets, well drained;
– a couple of tablespoons of tomato sauce;
– a handful of dried crispy pepper;
– a handful of sun-dried tomatoes chopped or sun-dried tomato pesto;
– a sprinkle of breadcrumbs or toasted whole-wheat breadcrumbs.
FAQ – Questions and Answers
Can I use fresh garlic?
Yes, but fresh garlic heated dry without oil risks burning.
This method works better with the seasoning mix.
