Mediterranean Pasta Recipe

This recipe is based on a pasta dish I had in a restaurant in Emilia-Romagna as part of a family celebration.

There are a number of versions of this pasta with Mediterranean sauce here in Italy but the basic ingredients are mostly the same olive oil, tomatoes, olives, capers, garlic, and peperoncino. These are typical Mediterranean diet ingredients.

The History of Mediterranean Pasta

Pasta has been a staple ingredient in Italian cuisine for centuries. The first dried pasta was made in Sicily during the time of the Arab occupation (827-902AD). And, fresh pasta is said to date back to Roman times or even earlier.

So, it’s not surprising that pasta plays a big part in the Italian kitchen. However, Italy isn’t the only Mediterranean country with traditional pasta dishes.

Nobody eats as much pasta as the Italians, but you can find pasta and pasta dishes in other Med countries such as Spain (fideo), Greece (orzo, flomaria, pastitsio) Morocco (couscous, seffa), Tunisia (makrona arbi, hlalem), and Israel (ptitim, kugel noodles).

Pasta is central to the true Mediterranean diet (Italians eat on average 23-26 kilos a year per person!). Despite what some people think, it is a healthy balanced food, that is also perfect to use with so many other healthy ingredients like in this Mediterranean pasta recipe.

• Pasta: I used penne for this recipe, but you could also use other short pasta like fusilli. A long thin ribbon pasta like tagliolini would also work well.
• Anchovy Fillets: Anchovy fillets add a rich and savory flavor to the sauce. However, they are only sometimes present and can be left out for a vegetarian/vegan version.
• Tomato: You can use passata, canned peeled tomatoes, fresh cherry, or vine tomatoes.
• Olives: I used a mix of green and black taggiasca olives which added a savory flavor to the sauce. If you have a different type of olive that you love, feel free to use them instead.
• Salted Capers: Salted capers add a unique kick of flavor to the sauce. Just make sure to rinse the excess salt off them before adding them otherwise, the sauce may be too salty.
• Garlic: Garlic adds a flavorful base to the dish. We slightly caramelize the garlic in this recipe to give our sauce a more robust flavor.
• Extra Virgin Olive Oil: The olive oil adds depth and richness to the sauce. For the best flavor, use good-quality extra virgin olive oil.
• Parsley: A handful of fresh parsley adds color and freshness to the pasta sauce. If you don't have parsley on hand, you can also use fresh basil, which is common in a Mediterranean sauce.

Expert Tips

These expert tips will help your pasta go from great to excellent!

Perfecting the Pasta: The pasta should be cooked until it's almost al dente as we'll continue to cook it in the Mediterranean sauce. Cooking the pasta further in the sauce helps it absorb the flavorful sauce.

Infusing the Anchovy Flavor: When cooking the anchovies, let them take their time melting into the olive oil. You might be tempted to hurry this step, but patience pays off here. This slow melting process infuses the oil with a depth of flavor that forms a delicious base for the dish.

Pasta Water: When it's time to drain the pasta, reserve some of the pasta water. If needed, this starchy water can be added to the simmering sauce to help achieve the perfect consistency. It's also a little trick that makes your pasta look extra glossy.

Cook’s tip: Italian chefs don’t add salt to cold water because it can not only ruin the pot, but also the water will take a little longer to boil. The salt is added as the water starts to boil.

1) Heat 4 tablespoons of extra virgin olive oil in a deep sauté pan. Add the peeled garlic clove and sauté until it starts to brown slightly.

2) Stir in the chopped anchovies to the pan. They will gradually melt into the olive oil.

3) Stir in the tomato passata and the prepared black and green olives. Season the sauce with salt to taste and a pinch of pepper, then let it simmer over low heat for about 20 minutes, stirring occasionally.

4) Meanwhile, bring a large pot of water to a boil. Add salt once it starts to boil, then bring it back to the boil before adding your pasta. Cook the pasta for slightly less time than the instructions on the packet recommend until it's almost al dente.

Note: We will continue to cook the pasta in the Mediterranean sauce later in the recipe.

5) Near the end of the sauce's cooking time, stir in the rinsed capers and chopped parsley.

6) Once the pasta is cooked, reserve one cup of pasta water, then drain the pasta and add it directly to the sauce.

7) Cook the pasta for an additional 1-2 minutes in the sauce, adding pasta water if needed to thin out the sauce. Once the pasta is al dente and the sauce is at your desired consistency, turn off the heat.

Note: I used approximately one-third of a cup of pasta water, but this can vary.

8) Portion the pasta into bowls and serve.