Pasta Arrabiata
DASH-Friendly Pasta Arrabiata – Simple, Spicy and Budget-Friendly
This classic Italian dish is usually known for being bold, spicy and rich in flavor. The good news? It’s very easy to make it DASH-friendly with just a few small adjustments. By using wholegrain pasta, keeping the salt low, and adding a handful of vegetables, this becomes a heart-friendly meal that still tastes comforting and satisfying.
Arrabiata means "angry" in Italian — a spicy sauce with a little attitude 🔥😀
Ingredients (DASH-adapted)
3 tbsp olive oil
2–3 garlic cloves
1 tsp chili flakes (or to taste)
400 g crushed tomatoes (preferably no added salt)
A handful of fresh basil
Optional but recommended: a handful of spinach, zucchini, or chopped bell pepper
Optional for extra fiber: a few cooked white beans or chickpeas
Salt – just a pinch or skip completely if the tomatoes have salt
Black pepper
A small sprinkle of grated Pecorino or Parmesan cheese (1–2 tbsp per portion is enough for flavor)
Wholegrain pasta – Penne, Fusilli, or any shape you like
How to make it
Chop the garlic and sauté gently in olive oil.
Add chili flakes and the crushed tomatoes.
Let it simmer slowly for about 15 minutes to deepen the flavor.
Meanwhile, cook the wholegrain pasta in lightly salted water or unsalted if you’re watching sodium strictly.
(Optional) Add spinach or chopped vegetables into the sauce during the last minutes of simmering.
Add fresh basil, black pepper, and just a tiny pinch of salt if needed.
Stir the cooked pasta into the sauce and toss well.
Serve with a light sprinkle of Pecorino — a little is enough because the taste is strong.
💚 DASH Tip:
This meal is rich in tomatoes, herbs, healthy fats and fiber, which makes it a heart-friendly and budget-friendlyoption. Serving it with a side of salad, cucumber or steamed vegetables increases the DASH benefits even more.
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